I loved it 5 years ago before my calf injury… now its like a fond memory of an old girlfriend
1 Like
15/02/2022
0645hr start
Clean & Press
- worked up to 150x1
C&J
- worked up to 225x1
KB Swings
- 70x8x20 sec on/10 sec off (Tabata)
Nice little glute and hammy burn
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Been kinda messing about the last few days trying to find what works for the mental/physical space I’m at right now. Decided to try out Thib’s 20-minute muscle builder workout, because I just don’t want to carve out time for long workouts right now. There’s simply too many other things that matter more, like doing my job well, getting back into martial arts, rejuvenating my passion for illustration, reading, rekindling friendships, devoting time to therapy, and taking my dog on daily walks and adventures to build a rock-solid bond. Devoting 30 minutes max every day to meditating with a barbell on one or two specific movements with focused intensity is plenty for the moment.
I won’t be running the program exactly as written, because I don’t have enough weight to find a deadlift 1RM, so that will be swapped to a C&J for the heavy sets, and front squats for the final all-out rep set.
4 Likes
16/02/2022
0635hr start
Running
- 5km
Circuit, 2x12
- Weighted sit-ups @ 25
- 45° side bends R @ 5
- 45° hypers @ 70
- 45° side bends L @ 5
Starting to weight or more heavily weight all these movements. Let’s get after a core as strong as a tree trunk and thick as one too.
—
Slacking on logging, but it’s for a good reason: I feel no anxious desire to fret about my online presence, which is a good thing.
The job I’ve started is absolutely bananas in terms of how busy it is, but I’m thriving on it; I’m nonstop moving for 8 hours and there’s never NOT something to do. It’s allowing me to, as Yagyu Munenori says, be outwardly active but inwardly calm, then when I get home and unwind, eat, read, do yoga, etc I’m outwardly calm but inwardly active as I allow my mind to process thoughts and reach stillness. Slowly achieving balance. Feels good.
4 Likes
Loving the good vibes in here of late! Glad things are looking up, and I hope the trend continues.
1 Like
17/02/2022
0635hr start
Floor Press
- worked up to 225x1
Old-school floor press, in that I bumped the bar from my hips to the starting position. Not too unhappy with this number, given it’s bottoms-up and from a weird set-up.
Barbell Row
- worked up to 225x1
Could feel that the reps was gonna get too sloppy if I went heavier. That’s fine, makes this day super speedy because I can just press, stand up, and use the same weight for rows.
Double KB swings
- 2x32kg x25+5+5+5+5+5
5 deep breaths between each mini set.
4 Likes
21/02/2022
0645hr start
Press
- 120x5
- 135x1
- 140x1
- 90x20
Hit all the reps, so bumping the weight.
C&J
- 180x5
- 200x1
- 205x1
- 135x20 (front squats)
And again, hit all the reps so up goes the weight.
KB Curls
- 32kg x25+5+5+5+5+5
Wanted to do fat grip hammer curls, but I was running out of time and just grabbing the nearby kettlebell was faster.
3 Likes
22/02/2022
0650hr start
Floor Press SS W/ Barbell Row
- 180x5
- 200x1
- 205x1
- 135x20
Too easy.
Double KB Swing
- 2x32kg x25+5+5+5+5+5
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I’m super “meh” about training right now. It just doesn’t feel interesting. I wanna do something… athletic. Exciting. Purposeful. Might try Dan John’s One Lift a Day program (so @T3hPwnisher can stop bugging me about it 
) and just stick with the O-lifts, maybe with some various throws and sprints added in. Possibly one or two assistance exercises scattered throughout the week as well. We’ll see.
3 Likes
junk volume
1 Like
It’s on the bucket list! But also
Litvinov everything!
1 Like
As horrific as this sounds combined with the One Lift a Day workout, it’s actually brilliant; I’ll get my sprints done and out of the way on my lifting days, which will allow me to combine some steady-state running with my throws by running to a nearby field, doing my throws, then running back, on my running days. I was previously going to turn running days into a combo of steady-state and sprinting.
To make matters worse, the stretch of road I’d be doing the sprints on would be downhill on the way out, meaning uphill on the way back… oh dear.
3 Likes
My coach added 10 minutes of break dancing as a warm-up. Its the most fun I’ve ever had training. I think we can all get something out of being a bit silly every now and then
2 Likes
Hell yeah dude! It’s honestly how I’d go about things too. I keep pounding the wardrum of log vipers and prowler sprints. That would be my “program” if I were ever in a bind. I think you’ll get something pretty clutch out of this.
2 Likes
Alas: a breakdancer, I am not. However, the sentiment still rings true.
2 Likes
23/02/2022
0650hr start
Running
- 5km
—
Once again twiddled my thumbs and started this workout too late, and thus missed my opportunity to do abs/low back. Made up for it though by unloading, shouldering and moving 150 pound bags of coffee beans at work, though.
2 Likes
24/02/2022
0650hr start
Power Snatch Litvinovs
- 120x5 + 400m sprint
- 125x5 + 400m sprint
- 130x5 + 400m sprint
- 135x5
- 120x5 + 10 Hungarian plate twists/side
- 125x5 + 10 Hungarian plate twists/side
- 130x5 + 10 Hungarian plate twists/side
There’s something so primal about just hauling a barbell overhead, then immediately running. Loved this session. Ran out of time, but a single assistance exercise following would’ve been perfect. You’re right, @T3hPwnisher, there’s something special here.
6 Likes
Absolutely dude! It just makes sense. As I get further along in my training, this is what I gravitate toward. I don’t want a session for lifting and a session for conditioning: I want to get it knocked out and be done.
2 Likes
I definitely want to see where this goes…
1 Like
25/02/2022
0645hr start
C&J Litvinovs
- warm-up sets
- 170x5 + 400m sprint
- 180x5 + 400m sprint
- 190x5 + 400m sprint
- 200x5
- 170x5
- 180x3 (nope)
Went a bit too heavy given the circumstances leading up to this (more in a second), and had to cut it short after I realized I had no pop left to finish the reps. Plus, I was out of time.
I neglected to have my pre-bed snack, and went to bed later than normal after accidentally falling asleep in my chair while reading. It meant I had a weird sleep and woke up without any energy in my system.
—
Couple things I need to change: One, more food and more sleep. My job is incredibly mentally and physically demanding, and that requires more recovery. Adding in more snacks at work and additional ingredients to my evening meal/snack. I’m also just gonna go to bed when I’m tired, barring any plans.
Second is NOT doing O-lift Litvinovs two days in a row. Right now I don’t think I’m recovering properly from that. I’ll probably do alternating lifting-running days like I originally wanted, and use the running days as a recovery day; the runs will be slow to promote circulation, and I’ll throw some high rep band work to further promote blood flow.
I think I’ll also alternate between the two lifts during the three lifting days, and whichever lift gets a second day during the week will be a simple 3x8 or 4x6 scheme. I’ll superset that with loaded carries, because I need to increase work capacity and loaded carries are great for that.
Anyways, we’ll see how things go. Gotta make tweaks here and there.
6 Likes
26/02/2022
0700hr start
“Discus” Throws
- 15 minutes, alternating arms
I put discus in quotes because I wasn’t actually throwing a discus, it was just an old 5 pound plate, and without the full spin. Still, I really enjoyed this. Had originally planned to only throw for 10 minutes, but the air was perfectly chilled, the neighbourhood was silent, and I was in a good flow.
100-Reppers
- Air squats, band OHP, band curls
Wanted to pump blood into all the normal problem joints: knees, shoulders and elbows.
5 Likes
Jesus I come back and this is crazy. I love it! I have a track with weights, rack and a bench, I’ll definitely try this one day! I really hope you keep going this and I want to see how it goes
Going full madman, I love it 
Right now i’m training conjugate, 1 max effort lift, 1 assist then 1 or 2 “WODs”, it’s fun and I have been progressing
3 Likes