3/5/1 - 3C’s (gym)
11.01.2023 (6.00am fasted session)
Mobility, warmup
Conditioning
20mins emom tabata
ABC’s Twin 16kg KB x 2 reps
-ss-
20sec skip rope
Core
Ab Wheel
3+2, 4+1, 5+1rp (16r)
Carries (on dreadmill)
CT’s lighter weight for longer distance
Twin 10kg KB’s x 400m, 270, 200
(15mins approx including the 2x slow paced BW only walks between)
-forearms, grip, rear delts all smoked from those carries. One of CT’s articles I was perusing yesterday nominated a mile walk. Something to build towards.
-dropped back to 16kg KB’s for conditioning today to get an extra abc rep in. HR around 150 mark during this 20min tabata work
-resting HR65
Longer read incoming…
Time to shake things up. I’ve been mulling through some recent articles, and given recent bugs I’ve picked up, more focus on recovery and mobility is required - generally been more run down of late. Humbling to admit, but best for longevity to change things up now than continue on current trajectory. I prefer to hit sessions most days, and lift something in each of those sessions. Alas at 45 years young, it’s time to admit this isn’t necessary, or feasible with volume/numbers being chased on the bar.
Was initially contemplating EOD (every other day) training philosophy, but for now have landed on JW’s Con Clavi Con Dio (2x2x2) within 531 forever. Essentially 2x days lifting, 2 days conditioning, 2 days flexibility.
So the two lifting days are SQ & BP then DL & OHP.
Flexibility work has definitely been largely ignored in recent years.
TM’s need to drop back also - pushing the needle too far of late. A few more reps at a lower weight will be better for me than chasing low/single rep pr’s.
Today’s carries inspired somewhat by CT’s article here - nowhere near ‘barbarian level’ but a starting point:
This portion of the article really speaks to me.
5. More of a “Lifting” Feeling
This one is more psychological than physiological, but it matters. After all, the most important thing is to train hard consistently. If you enjoy it, it’s much easier to train hard consistently.
Loaded carries and sled work are close to weightlifting in that we can challenge ourselves to move more weight. We also get the same type of “muscle feeling” as we can get from some forms of lifting. From a motivational standpoint, this shouldn’t be overlooked.
Some solid longevity points here too:
Comments welcome, I know @antiquity plays around in this zone somewhat with a crossfit twist. @SvenG and @T3hPwnisher just get after it and lift daily it seems under 531 and chaos respectively. @TM79 gets plenty of sessions of variance in too. Others also please chime in @simo74 @shaneinga @burien_top_team
TL:DR
-time to try an alternative approach, 531 Con Clavi Con Dio (2x2x2) is the plan!