It’s honestly a pretty unimpressive read, similar to “Tactical Strongman”, but answers the mail as far as providing training ideas for when you have no equipment. Has some workouts and some general ideas mixed in.
Ah that’s a bummer, but I suppose they can’t all be home runs haha. Thanks dude.
Yeah, Josh has let me down a bit, considering “Powerbuilding Basics” was so solid.
I hadn’t heard of that one until just now. I’m actually not particularly familiar with Josh or his works at all, just assumed he was a dude that spent time in jail and get really big/strong during it.
Nah, I don’t think he did any time. He’s coaching the current world record bencher. Solid pedigree, but not a great author.
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PM WORKOUT (1500)
Attempt at DT w/135lbs
3 rounds of
12 deadlifts
9 hang power cleans
6 push jerks/presses
GHR
30
GHR sit up
20
Tabata assault bike intervals
50 pull aparts
25 pushdowns
Notes: 5 rounds is RX, but felt my hip getting buggy on me and terminated workout at that point. It’s healed up enough that I don’t need to bork it again. Still a solid enough workout, and really I’m just training to stay awake at this point: I’m currently at 28 hours of unbroken consciousness and feeling well. Went for a walk a little earlier, hit the fit trail and did 50 chins, which was also why I didn’t go with Fran: already did a ton of chins today.
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AM WORKOUT (0445 wake up)
1hr 40 min outdoor run
Notes: 6 days out from race, this felt solid. Could tell when I was slowing down and had enough in me to speed up when I noticed. Breathed through my nose the entire time, kept a leisurely pace. Body felt well. Left calf a little crampy and hip a little achy, but nothing screaming.
I come up with my best food ideas on long runs. Came back and made my usual greek yogurt-protein powder-breakfast cereal parfait, but this time I broke up a quest bar (cinnamon roll) into a bunch of small pieces and threw it in, and it was a total gamechanger. Adds a chewy texture to the yogurt: very candy bar-esque. This may become a permanent thing for me. I already allot myself 1 quest bar a day as my treat: could just have it first thing in the morning with my yogurt, beef up the protein content even moreso. Either way, got in some necessary calories.
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I just made it home from the store and now I read “Greek yoghurt”. Hm…
Like the idea. I have been putting a protein bar in some quark. Even if I’m at that level of fullness of not wanting to eat more it’s dessert-y enough to call upon the use of the second stomach.
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When do you decide to throw in these bonus workouts? Playing it by ear or do you have a set of rules that you follow that lead you to “do it”/“another day”
By “when” do you mean time of day or when over the course of a training cycle?
That is a very long run Pwnisher dude.
Great work.
The latter.
I. e.
- Only on training days?
- only when the training is of a moderate stimulus or every training day?
- only if you feel as if it won’t eat into your recovery from your main work?
- Do you even have off-days?
This is something I do only during weight gain phases of training, as a means to provide stimulus for growth. It is done daily. It is not challenging enough to tap into recovery. That’s the key to it: extra stimulus with minimal demand.
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I appreciate that dude. Will be going slightly longer on the 1st, so it’s good prep.
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Appreciate the intel. I’m also in a gaining phase but with a predisposition to doing too much, too hard, too soon if left to my own devices. I’ll maybe have to downscale the numbers a bit if I were to emulate entirely as our maximum capabilities are significantly different.
Looking at it as an opportunity to work on weaknesses instead or build slowly towards bodyweight feats I want to be able to do. As such my exercise selection would be different so wanted to pick your brain for what thoughts went into your own implementation.
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Yeah, these are all small/light movements for the most part. They also allow me to pull stuff away from the heavy training. Less assistance work needs to get done during the lifting workouts if I can do it during the daily training.
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They are indeed small and light movements but still, out of the pair of us you’re better equipped to do fifty push-ups without it impacting your recovery (I read your Richest Man in Babylon post). Me, I might to better to start with ten and build up from there. 
I too see the charm in not having to do it in the gym, both to cut down gym time but also create the opportunity to do other things that cannot be done at home.
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Do 5 sets of 10 then.
I use sets of 20, but slow, quality reps. Can get a bit of a pump but no real effect on recovery.
The push-ups were just an example to relay the specific idea that it’s possible to look at what pwn is doing, and take an idea from there, but adapt it to one’s own current state and grow from there.
I’d rather spend twenty days doing ten push-ups that do nothing, before I start doing 15 push-ups and now start getting something out of it than spend five days doing 5x10 and miss reps on my next bench session. If you follow my thinking?
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That was my thinking too. I was just showing you my thought process on it.
High frequency is useful, but your worried about recovery? Cool, dial intensity way back and compensate with frequency.