26/01/2022
Aerobic & Abs
0640hr start
Stationary Bike
- 15km
Circuit, BWx2x15
- Kneeling ab wheel
- 45° side bend R
- 45° hypers
- 45° side bend L
Definitely need to start weighting these again. Too easy.
2 Likes
27/01/2022
Endurance
0635hr start
KB Long Cycle
- 2x16kg x2x5
- 2x16kg x10
- 2x16kg x60 (10-breath break @ 40)
- 2x16kg x20
- 2x16kg x50 (10-breath break @ 30 & 40)
1 min rest between all sets, then 5 min rest between the set of 20 and 50. That’s the usual protocol on these high-rep days.
Long lunges + wide-stance air squats
- BWx50 reps/leg + 50 reps
The lunges were somehow doable unbroken, but those squats lit up my entire lower body somethin’ fierce.
Diamond push-ups
- 50 total (40+10)
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Super restless sleep, so the mental energy to power through just wasn’t there. That’s okay, sometimes as long as the task is completed, the method isn’t important.
3 Likes
Machiavelli would be proud.
Outstanding work dude.
1 Like
Thanks, man. Just trying to maintain consistency.
I remember reading The Prince when I was a teenager and not really grasping it, but thinking, “Genius!” I reread it when I was older and thought, “Good golly, what a psycho.”
1 Like
Tongue must be firmly in cheek while reading it, as that’s how it was written, haha. But a lot of truth is revealed through hyperbole.
Whereas Ayn Rand meant EVERY word: so much more alarming.
3 Likes
That, I was not aware of! I’ll see if I can find my copy and give it another once-over with that mindset.
2 Likes
Yeah, to get a better understanding of how he really operated, check out his discourses. “The Prince” is the popular work, but like popular songs, it tends to be the bubblegum stuff that jives with the general pop, and then you get deeper into the catalog and find the “soul” of the artist.
1 Like
For what I understand, The Prince was essentially a failed job application
Machiavelli got banished once Florence was taken over so he wanted his old job back.
28/01/2022
Strength
0640hr start
C&J
- 120x2x2
- 140x2x2
- 160x2x2
- 180x2x2
- 200x3x2
Done EMOM for 10 minutes. Snuck a final set @ 200 in there.
B. Squat
- 200x5
- 220x5
- 220x20
Widened my stance a little, and my hips were far more engaged while still utilizing my quads. Once I’m settled after the move, this (and deadlifts) will turn into a +5 or +10 weight increase per week or month. Not sure yet.
T-Bar Row
- 100x5
- 125x5
- 150x5
- 175x5
- 185x5 min EMOM x10
Wanted to get a consistent amount of work that wasn’t going to tax me as much today, because my sleep has been garbage. Some days it’s not too bad, some days it really affects me. EMOM work fits the bill, because I can focus on a ton of quality reps in a short amount of time.
Alternating DB curl
- 50/hand x50 total reps/arm (25+10+10+5)
2 Likes
03/02/2022
Thoughts
I’m home.
Getting here from there was an adventure; blown tire 30 minutes upon leaving, stuck in a blizzard on the side of the highway for 17 hours, narrowly avoiding accidents through the mountains, plus other hair-raising scenarios. Talk about adversity training.
But as someone born and raised in the Pacific Northwest, who grew up with towering mountains, salt air and rain, finally breathing in all those features again and knowing they were once more my future made everything worth it.
—
On the training front, I had expected to be able to set up my rack in my parent’s garage, but they hadn’t cleared enough space. I have enough space to swing my kettlebells around though, so it looks like I’ll be focusing on the long cycle and biathlon (snatch and jerk), heavy leg-focused complexes with my two 70-pounders, core work, and lots of bodyweight stuff for the time being.
6 Likes
Hey @T3hPwnisher, Tower of Babel is just building up in reps from 1, and using a secondary movement as you “rest” period, correct?
I may just run that ad nauseam with a handful of movements (swings, squats, jerks, floor press, cleans and gorilla rows) with my 70-pounders. See how high up the tower I can eventually climb.
1 Like
Build up AND come back down. It punishes you for your pride, because the way down HURTS, haha. Excited to see how it goes for you!
2 Likes
I did the tower using a sandbag for squats and 5 burpees between. I think you doing the Tower is a great idea. Not because it is a great idea but because it is horrible and I feel others need to share in that horror !!
3 Likes
I would also add that the Juarez Valley set up that @T3hPwnisher had in his book is also a really good (totally horrible) one to use also.
2 Likes
Oh I’m sure it’ll be awful and I’ll regret it immediately. However, it seems like a great way to get in a ton of quality reps with the limited weight I have at the moment.
3 Likes
07/02/2022
0645hr start
Double KB Front Squat + Single-Arm KB Floor Press
- Tower of Babel style; top set of 6 reps @ 70lbs/kettlebell
For the uninitiated (which are basically none of you that lurk this log), Tower of Babel is a pyramid-style rep scheme by @T3hPwnisher. You alternate movements with as little rest as possible, starting at 1 rep, adding a rep each time until you top out, then descend again. This wasn’t difficult for my legs, though my rack position started fatiguing. This was a great combination to produce full-body fatigue and tension, though.
KB Swings
- 50+25+15+10 @ 70
Roasted my posterior chain and grip.
4 Likes
Glad it worked out for you dude! It definitely produces a lot of suck in a little time.
1 Like
08/02/2022
0640hr start
Double KB Jerk + BW Pistol Squats
- Tower of Babel, up to 8; jerks @ 70
This was tough today. Lacked the spirit to push hard and wanted to stop once I hit the top set. Managed to find the strength to just get it done, though.
KB Gorilla Rows
- 10+10+10+10+10 @ 70
10 breaths between each group of reps
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I’ve come to realize I actually hate Tower of Babel. Not because it’s hard, but because I hate the ambiguity of it; how long will it take? Not sure, wait and see. With time being a premium (I really should only be working out for 30 minutes in the mornings), I think I’ll still to EMOM work and total reps for now.
4 Likes
09/02/2022
0635hr start
Running
- 5km
I know all ya’ll meatheads probably think I’m crazy, but I just love running. It’s so meditative. The one big difference between running here vs where I was living? Hills. I had forgotten about the hills. Made for a nice challenge.
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Was supposed to do some core work along with this, but wasn’t confident in the amount of time I had left.
3 Likes
10/02/2022
0650hr start
Double KB Clean + Front Squat + Jerk
- 2x70x some
Faffed about trying to find a good rep scheme for these. Tried 3 reps EMOM but that was feeling way too rushed and the reps were getting sloppy. Might do the Russian Fighter Pullup Program set up, which is basically a descending pyramid with reps added each session.
Single Arm KB Floor Press + Turkish Getup
- 70x3x5+1/side
Might do the same with these. The Turkish getup was a great way to focus on breathing, tension and shoulder stability. Little metal meditation.
Double KB Swing
- 2x70x10+10+10+10+10
10 deep breaths between sets of 10 reps. I’m really liking hard and heavy KB swings again.
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I’d really like to focus on the C&J and bench as mainstay barbell movements again, especially as I get back into martial arts. Probably throw in 20-reps squats, swings and another upper body movement as assistance work. The C&J and bench (well, weighted dips at the time) were just great lifts to hit almost everything and keep lifting simple.
2 Likes