Thanks man!
That’s exciting, good luck! May the outcome be in you and your family’s best interests.
Thanks man! Honestly, at this point, it would be a poor income and family decision. On the other hand, I tell my kids to go after stuff and worry about all the fears later. We’ll see what happens. I’m not stressing out. I’m just starting to slowly ramp up the cardio, which I need to do anyway, and we’ll see what happens.
01 OCT 19
Push (base)
-
10 minutes stair stepper
-
DB Incline
85/10, 10, 8, 6 -
BB Incline
135/10
155/10
175/8 -
Machine Press
2pps/ 10 + 10 + 8 -
Machine Flye
90/8 + 15-second stretch x 3 -
Rear DB Raise
20/25 x 4 -
Seated DB OHP
55/12
65/8, 8, 5 -
Dual-handle Pressdown
4 sets of 20 -
DB Skullcrusher
25/12 x 4 -
10 minutes elliptical
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That’s the best way to approach it. In other words, I approve of your attitude 
I had a similar situation a couple years ago, trying out for a position with a 12-month selection process. I wanted to try and beat the clock before I was too old. I did well on the testing but wasn’t able to complete it before reaching the age limit. I’m still glad I tried though, which I’m guessing is where you’re at too.
I like your attitude as well. Sorry it didn’t happen, but all you own is your effort: great job! I am definitely in the same place. I was fortunate enough to get to do some neat stuff when I was young; if I get another opportunity as an antique, that’s more than I can really even expect. All I can control is my own preparedness.
Work is in an interesting place with some announcements, so doing something else is sounding better all the time!
02 OCT 19
Squats
5 minutes on the bike
Started warming up on lying leg curls, and just wasn’t excited to do it. I decided to go ahead and try some of the Alsruhe stuff from his next step linear YouTube video. I might go ahead and stick with it for awhile.
So:
Conditioning
15 minutes of:
- Hill sprint
- 50m Yoke walk (unloaded, so only 165lbs)
Main
- 20# KB snatch: 10 reps each side
- Paused SSB
65/6
166/5
205/6
245/6
265/6 - 6 Hanging Leg Raises
- 40m sprint (forgot to do these the first two rounds)
Volume
- Paused SSB
185/18 (knocked it out in one set) - 6 Hanging Leg Raises
Assistance
- 8 GHR
- Walking Lunges 10 steps each leg
- 15 Back Extensions
3 Likes
07 OCT 19
Legs
-
HS Single Leg Curl
-/10
25/8
50/8
75/6
40/15 -
Paused Titan SSB
45/6
135/6
225/6
275/6
225/15 not paused -
Horizontal Leg Press
1pps/10
3pps/10
5pps/10 + 7 + 5 -
RDL
135/10
135/10
45s/10 (back was doing everything so switched to DBs)
superset with: -
Walking Lunge
BW/10 steps per leg x 3 rounds
Tomorrow is cardio, which I’m finally getting in shape enough to almost enjoy
2 Likes
Realized I haven’t been updating this (again).
Next two weeks are “deload,” which is a reduction in volume for this program. I’ll probably play with some CT stuff just to change it up.
Anyway - Go Panthers! Keep £ing!
Today I did the push 1 from CT’s “Best Damn 2”. I’m not sure if I loved it or not
-
Yoke Walk
345 x 10 minutes - probably about 200m
*This was a mistake to start off with -
SSB Squat
65/6
155/6
245/6
295/5 + 3 + 2 -
Swiss Bar Floor Press
45 (I guess?)/ 8
135/6
185/5
225/0 —> this wasn’t heavy, but I can’t set up far enough in front of the J-cups for this bar and still get this out of the rack. I got annoyed and didn’t want to play anymore -
DB Incline Press
55/8
85/8 with 5-second eccentric and 10-second hold in stretch after last rep -
HS Shoulder Press
1pps/8
2pps/6
1.5pps/10 + 3 + 3 + 3 + 3 + 2
2 Likes
I haven’t heard anything, which is probably what I expected; I’m just going to keep “as-if”. My running has gotten better (I haven’t really been writing that down). My Frankenstein door is still a problem, though. Oh well; nothing to do but get a little faster than need be.
Today started phase 2 and ended the deload (two days early because I had time and I know how the weeks go).
Pull (base)
10 minutes elliptical
-
MAG Low Row
Sets up to a hard 8
187.5/8 —> 150/6 -
Rack Pull
135/3
225/3
315/3
405/1
455/3
*was supposed to do a 10-rep cluster, so messed this up -
Pull-ups
BW/10 x 2 -
HS High Row
2pps/10
1.25pps/6 -
MAG Pull-down
150/6 + 15-second stretch
130/8 + 15-second stretch -
Leg Raise
BW/12 x 2 -
BB Curl
70/12
80/8 -
DB Hammer Curl
20/15ish x 2
2 Likes
Thank you! And sorry for the super-delayed reply. I was bummed for a bit but I figure things went as they’re supposed to. I like your perspective about preparedness. If we do what we need to and the cards don’t fall our way, at least we can sleep knowing we were responsible for our part.
How’re things looking for you now? How’s the conditioning work going?
ETA - I just read you’re still in a holding pattern. Definitely good to continue as if you’ll get the green light! I’m glad running is coming back for you. I’m not one of those lucky people who were born good at running! And since my leg was crushed, I have to work doubly hard at it.
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Thanks man!
Running was always as easy as it could be for someone my size. I was actually a relatively competitive 400m runner (a longggggg time ago), and I can maintain well enough to be ok at the distances that get tested.
I hear you on the leg - I did a little damage and one of my feet likes to trip a little now. We call him “Frankenfoot,” and it’s a fun joke until it annoys me.
Anyway, we’ll see what happens. I’m very fortunate I got to play once; I probably wouldn’t even want to try again if I didn’t think it wasn’t available, if that makes sense. I’d imagine it probably actually isn’t, but I needed to get in better shape anyway - I was not doing anything about it, and it makes me a better human being when I am in good shape.
In complete other news, if anyone reads this - my kids like “Teen Titans,” and it’s hilarious (although my wife doesn’t like me letting them watch it, apparently).
Cyborg: “Good luck!”
Batman:" I don’t believe in luck."
Cyborg: “What do you believe in?”
Batman: “Batman.”
Pull (base)
Weird day - I felt great and had fun in the gym, but I was not strong at all. Those usually don’t go together.
10 minutes elliptical
-
Flat DB Press
30/20
40/20
65/8
85/8
100/7
95/7 → 75/6 -
Incline BB Press
45/6
135/12
175/6 -
Machine Press
90/8
140/5 + 4 + 3 + 2 -
Machine Flye
90/10 + 10-second stretch x 2 -
DB Side Raise
20/12
40/8 → 35/6 → 30/7 → 25/6 -
HS Shoulder Press
1pps/8
2pps/5
1.25pps/15
*what the hell is going on here?
Also, forgot to do rear delts -
Fat Grip Rope Pressdowns
60/10
140/12 x 2 -
DB Skullcrusher
30/12 x 2
How does this fit you? The line of pressing doesn’t match my limbs so I’m not a fan. I’ve actually seen people do it while facing the back rest and it looked better.
If I drop the seat all the way down, it’s very comfortable for me. The first part of the ROM seems to put me in a weird position, so I try to eliminate it; about forehead up it feels good.
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Legs!
Today I focused on foot placement, doing everything more “muscle” style. I kept them low and close on the leg press, and narrow and toes forward and did piston reps really deep on the squats. Different burn!
My conditioning has taken a noticeable leap forward the last week or so. I’m consciously doing long walks and a couple runs here and there, and will start adding more into my workouts. I’m not focusing specifically on long runs or hard rucks until I hear something, because they’re relatively easy for me to get back into just because I did it for years and it takes a real toll on my joints. I’m 90% sure I won’t actually be going back to do anything (we’re in a new fiscal year and I’m not getting responses to my nagging), but I still really enjoyed the motivational kick and it made me a better human being.
10 minutes on the bike
-
Lying Leg Curl
40/20
70/20
100/8
130/6
160/5
170/10 + 10 partials + 30-second isohold -
SSB Squats
65/8
155 + chains/ 8
245 + chains/ 8 x 2 -
Leg Press
4pps/4
5pps/4
6pps/7
7pps/4
8pps/12
8pps/10 -
Bulgarian Death Set
Bodyweight only this time. 90 straight seconds of BSS with a 3-second descent and 3-second pause halfway up, no lockout. This is pretty awful @Frank_C @littlesleeper -
RDL
3-second descent and 2-count pause at the bottom
135 + chains/ 8
135 + chains/ 10 -
Donkey Calf Raise
210/10 + 10 partials + 10-second stretch
235/10 + 10 partials + 10-second stretch
4 Likes
Regular tempo is enough suffering for me.
1 Like
Did my secondary pull workout today, which is boring but fast.
Did a lot of elliptical, which I’m really liking - my lungs get better and it creates 0 recovery concerns on my aching joints. I think athletes still need to run, but this is a good way to maintain the base methinks.
2 Likes
You aren’t wrong. I’ve done nothing but elliptical and bike intervals after my last two surgeries and my resting heart rate has been at its lowest both times.
This last time I was able to run a comfortable mile in the treadmill in less than 8:40 which is great for me. There’s definitely some carryover from the machines.
I always do 20 minute intervals with a 1 min hard, 2 min easy approach. I’m actually considering going back to that because I feel crushed after doing legs yesterday and running today. That’s two weeks in a row.
1 Like
I imagine it’s like anything: once you get good at the skill (whether it be running or bench press), you just need to maintain the capacities (strength, cardio) to be 85% of the way there. You can do this with machines. Then it’s a short train-up to get the skill back, but you didn’t beat yourself into submission along the way.
Anyway, that’s a good enough justification for me to keep doing what I’m doing!
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To add to it, I punished myself with sprints and short rest prior to my hip surgery. It was a kick in the pants that the “easy” stuff produced better results than sprints and basketball.
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It’s hard to find my own log some days.
Anyway, today I just wanted to do something simple… so I did!
Chest & Back
10 minutes elliptical
-
Bench Press
195/8 x 5
alternating sets with: -
Bent-over Row
195/8 x 5 -
Incline Press
155/8 x 3
155/9
alternating sets with: -
C/S Row
2 plates/8 x 3
2 plates/9 -
Machine Flye
3 sets of 12-15
superset with: -
Machine Rear Delt
3 sets of 12-15
Then a couple sets of curls and push-ups because my sister-in-law and boyfriend are coming over; he was a better man than me in the military, even though he made the disgusting decision to join the navy, so I have to make sure he knows my arms are bigger.
3 Likes