Thanks. Will check it out. I do like my current set-up as it gives me some flexibility to program around, and jump volume and load up or down when I want (load even when doing heavy partials once a week - clean pulls, squats from pins, jerk press, supramax rows, etc) - and more in a week (IE - all 8 sessions in 6-8 days) if I’m not on the road.
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Well, to summarize, he’s back on the HIIB type of training. He ran HIIB 100 starting around the post I linked. It’s bodybuilding work meets CrossFit. Here’s a video link from the “creator”.
In an inbetween week (or two) due to travel (Tomorrow-Monday) for work and a wedding, then Thurs-Saturday next week (Work and a reunion). Plus moving houses Tuesday.
So I effectively have today and next Wednesday to do normal training - will likely do running, hopefully a little throwing, bodyweight, etc on the other days.
Today:
30 rounds or so of 1 (started at 45 and jumped in 5-10# increments up to 230) complex of:
- RDL
- Power Clean
- A2G Front Squat
At end of each round did curls and lateral raises (started doing push press and pull-ups, but as I did volume their wasn’t feeling it today).
Felt like a productive session, and a sign that the 10x1 set up is working. Weights moved very easily (obviously for RDL given how light it is) but the hang cleans were a piece of cake. I could have done 250 today without killing myself.
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A bunch of days off plus some hill running, a lot of dancing, walking, playing around w football and such on the beach.
Yesterday - bumped up to next weight on my program so warmup sets on both and then:
- Front Squat: 5x1 (225) 1x3 (195)
- Bent Row: 5x1 (195) 1x3 (170)
Did pushups as superset with Rows but more reps.
Think I’m going to moderately change things on my weekly set up to do squat and row on same day and clean and push press on same day. Just makes it so that when I miss days or travel, I will at least hit everything once a week or at worst case hit an upper body and lower body big movement once a week.
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7/16 - OFF
7/17:
- Warm-up sets (bar on up to working weight) for both:
A. Push Press: 5x1 (195) 1x3 (170)
B. Power Clean: 5x1 (225) 1x3 (195)
C. Did pull-ups between sets - 32 total
Power Clean was supposed to be 215 - but I was working in with someone who had 2, 3, or 4 wheels on doing deadlifts - so easier to just strip down to 225. Moved pretty easily.
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7/18-7/20 - just miscellany and lots of walking.
7/21
Track workout. Sprints and a bunch of throws. It was 104 degrees so everything was sweaty. Disc and Shot were awful. But found a good place to get on the track more often.
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7/22
So, first attempt trying a new schedule for when I’m not traveling. Up and out the door by 6:30/7 (new to this, so did 655 today). Was at gym by 7:35, worked out till 8:35, showered and at desk by 8:50. So, as I’m doing this more, will try to be out door at 6:30, so up at 6:15/20 rather than 6:30.
Obviously never quite as sharp at 7 AM in the gym as in the afternoon, but a pretty solid session nonetheless.
- FS Bar warm-up up to 225
- A2G Front Squat 225 (6x1); 195 (1x3)
- Pendlay Row bar warm-up to 195
- Pendlay Row 195 (6x1) 170 (1x3) Supramax (225 1/4 reps - off floor about 4" or so) 1x5
- Pull-ups between sets - total of 37 - all done from a dead hang and with a variety of grips
Good session, every rep quality and moved quickly. Didn’t use a belt at all either. Tomorrow will be running work, so unlikely to do that same travel schedule in, and Wednesday - work from home until travel to meetings so no need to. Will do it again on Thursday though.
I give it a 8/10. And if I get more used to getting moving early, It will get to a 10/10 and get me in better habit of being disciplined in the AM.
7/23
- 1 mile walk/jog warmup
- 12x100m intervals. All between 15-17 with one at 14 and one at 18
- 1 mile walk cooldown
These were on turf and only pushed the one at all. 14 is not fast, but was probably 85% effort which means it is inching back. Felt good about how I was moving. But still feel like if I pushed it past 90% something would pop. Need to figure out how to deal with that.
Probably the classic short to long progression on speed work (where you start with 200-300m of volume of sled pulls then 10m runs, then 12m then 15 etc). You can do all of that at 100% effort - and by time you can push 100% over 40-50m - you have your top gear back. Just need to stick with it.
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7/24 OFF
7/25 - after a bad couple weeks of vacation and barbecues and moving and bad workouts - have been home for a bit and weight back at 213.0 this morning. Gym in the afternoon.
7/25
Quick Workout During Lunch:
- Warm-up with bar (maybe 15-20 reps) of OHP progressing to push press 6x1 (195) 1x3 (170)
- Warm-up from 135-215 (Maybe 5-6 reps) of power clean and then 6x1 (215) and 1x3 (190) power clean
- 25-30 pull-ups sprinkled in between
It’s funny, even though gym is in the building, I’m on the 33rd floor, gotta ride down, walk around to the other side of the building, in the gym, change - upstairs to workout floor - finish - shower - change - ride back up. So could be out of the office for an hour and maybe get 35 minutes of work in.
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7/26 OFF
7/27 - track workout - sprints and throws. Shot put went fine. Speed improving. Discus mediocre.
7/28-7/29 OFF - a bunch of walking around.
7/30 - 39th Birthday. Lunch Time workout.
Gradual Warm-up at 45-65-95-115-135-155 then 16x1 at 165 of following complex:
- Bent Row
- RDL
- Hang Clean
- Front Squat
- Push Press
Roughly 1 round every minute. Love this workout for its simplicity and effectiveness.
Later today will do running or rowing intervals
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7/31
Long work day - just did High Rep upper body stuff.
8/1
Bar and gradual increase in weight warm-up then:
- A2G Front Squat - 7x1 (225) 1x3 (195)
- Bent Row - 7x1 (195) 1x3 (170)
Did Pull-ups between sets - total of 40 reps.
8/2
Superset:
- Rowing: 500-450-400-350-300-250-200
- Hands Release Push-ups with pause at bottom just before chest touches: 10-9-8-7-6-5-4
Rowing Pace was 1’40"/500m for the 500 then kept dropping by a second+ for each interval.
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8/3 - off
8/4
Track day.
Warmup then 4x40 yards
Then shot put and discus
Then 4x40, 1x150, 1x easy 400
Felt really great. 40’s were around 5.0 (at 90% or so). Throws were best standing throws all year - 40’ shot and 115’ discus - but full throws still not quite coming together.
150 was 21.0 - 400 was a 75” jog.
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8/5 off
8/6
Warmup with muscle cleans up to 185 and sort of 205 then
Power Clean 7x1 (215) 1x3 (190)
And a bunch of pull-ups
Weights moved super easy considering it was 7 AM
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8/7 - traveling
Just did an early AM hotel workout where I did a circuit of
- 1’ treadmill at 8 moving up to 11 mph
- Curls
- Triceps
- Lateral raises
- DB snatch with 75#
Cycled through for 20’ - nice solid session.
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How does the DB snatch feel on your shoulder? I’ve been throwing them in and it feels bad on my good shoulder. I’m scaling back to DB high pulls today.
Feels okay actually. Packs it almost in a good way. Gives a good cardio effect as well.
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8/8 and 8/9 - basic hotel workouts circuits of random stuff w DBs and treadmill ie:
5 rounds of
60s run at 10-11mph
5 RDL w 50’s
50 m walk w 50s
5 Curls w 30s
5 later raise w 20s
2+2 DB snatch w 50s
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