Ahh okay, because I was listening to Dave Tate about active recovery type stuff and thought about doing something light on my days off like the sona and stuff.
8/1/23
Strength and Conditioning - W2/D2
Running
800m x1
400m x1
200m x2
Stretching and band work
Treated this kind of like a lifting workout, pyramiding up to a “top set”. In reality, each of these runs sucked, they just got shorter as time went on. I didn’t save anything for the next one on the last run, but I was pretty cooked by then anyway.
@bigpappafrance I don’t have any experience with temperature things like saunas or ice baths aside from blasting myself with cold water at the end of a shower, but that’s just to stop sweating. I wouldn’t necessarily consider that stuff active, but we get to playing with semantics at that point. I’m sure it’s all good.
8/2/23
Strength and Conditioning - W2/D3
SUPER SETS (press - band)
Floor press:
45x10
115x5
130x5
145x5
130x5x5
Band pull aparts:
9x10
SUPER SETS (squat - core/jump)
SSB squats:
45x10
135x5
160x5
185x5
205x5
185x3x5
Incline standing ab wheel:
3x6
1x5
Box jumps:
3x3
10 minute pushup challenge:
x98
DB row:
70x2x8
70x2x7
70x6
Dip bar leg raise:
x10
Car pushes:
4x50m
Well, I was looking forward to saying this was another baller workout, but my shoulder decided to die on me again.
Going to the ortho walk in Friday. Time to get poked and prodded and see if there’s an explanation as to why I’d just prefer to cross paths with a skilled samurai that can cleave my left side off at this point.
8/4/23
Strength and Conditioning - W2/D4&5
SUPER SETS (press - band)
BTN press:
45x10
65x5
75x5
85x5
75x5x5
Band pull aparts:
9x10
SUPER SETS (pull - core/jump)
Trap bar pulls:
150x5
260x5
295x5
330x5
295x3x5
Incline standing ab wheel:
4x6
Box jumps:
3x3
10 minute pull up challenge: (overhand)
x64
EZ bar skull crusher/JM press hybrid:
35x15
45x2x10
45x8
Dip bar leg raise:
x10
RUNNING
2x400m
2x200m
4x100m
Work and weather simply would not cooperate the past couple days. Wound up getting out of work 6 hours late yesterday and it was night time and raining. Decided to bump that a day and just adapt the schedule around it. Track is unlit, and headlamps aren’t awesome for running fast.
Workout was good, shoulder wasn’t happy but it stayed within the tolerable range of discomfort throughout. Little cranky now but such is life…for now.
Finally got down to doing some 100s. Decided doing them after a lifting workout would be a good idea because I’d already be tired and there’s less risk of pulling something. Idk how much is fatigue from weights and how much is father time, but I feel like I’ve lost a little speed off the top. I’ll hit 100s a couple more times during this program to make sure, but it’s a reality for every athlete, never mind a regular ol guy like myself. In my earlier 20s I felt like I was flying on my feet during sprints. Today it seemed like my body knew how to go faster, but couldn’t get into that gear. I’m also like 40lbs heavier and a couple more knee and ankle injuries into life. I think this is the stage in a wide receivers career where they put on a few more lbs and start laying the hate on DBs to move the sticks.
Shin splints fired up after the third 100 but decided to just do the fourth one anyway. Should be fine by morning.
Still owe the sled work, still too rainy for that. Going hiking tomorrow so I’ll probably combine the sled work with the last running day Sunday and get back on track for the following week.
Got a shoulder update but I’m sick of typing and this is already too long.
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8/5/23
Hiking
Mount Willey, Field, & Tom
26, 27, & 28/67
8.5 miles (1171.9 total hiked)
2,845’ elevation gain (59,780’ total gained)
Not the most picturesque hike so only bothered with the summit signs. Felt damn good to be back out on the trails, can’t believe it’s been almost a year since I’ve tackled a peak! Time keeps on slippin’…
8/7/23
Strength and Conditioning - W2/D6
Running
1600m x1
Alright, back to the program. Behind schedule now, took yesterday off to do family stuff even though I had enough time to get in my run. Work and weather once again didn’t cooperate with my plans today. Wasn’t going to get behind two days so I went and used the last few minutes of daylight and turned in a sub seven minute mile in the rain. Go me.
Not planning on any rest days so I can get back on track properly this week.
8/8/23
Strength and Conditioning - W3/D1
SUPER SETS (press - band)
Floor press:
45x10
105x5
125x5
140x5
125x5x5
Band pull aparts:
9x10
SUPER SETS (squat - core/jump)
SSB squats:
45x10
145x5
170x5
190x5
170x3x5
Incline standing ab wheel:
1x7
3x6
Box jumps:
3x3
10 minute push up challenge:
x103
EZ bar curls:
65x10
65x8
65x6
Conan curls:
x20
Dip bar leg raise:
x10
Car pushes:
4x50m
Solid workout, shoulder seemed to hold up better than last time around. On that front, I have a physical therapy appointment for it next week. Luckily it’s seems to just be inflammation of the biceps tendon and some rotator cuff muscles. Doc said it’s indicative of a dysfunction though, and that it will get better with rest, then flare back up with repeated use. PT should be able to help me root out the issue and work towards a permanent fix, and help me figure out ways to train around it. I’m going to a PT office that caters towards athletes and lifters which should help my cause.
@QuadQueen Mind if I bug you for a nutrition question? I’m trying to figure out which direction I should be going with yogurt purchases. Part of my daily morning breakfast is a serving of frozen tropical fruit with some Greek yogurt. Do you have any opinions on full fat, unflavored yogurt vs. a non-fat, no sugar added, flavored yogurt?
Depending on what is available at the grocery store, I usually get one of Oikos triple zero, Chobani 0, or Two-Good 0. All non fat, and sugar servings between 0 and 6 grams, with none added. I believe they all use natural zero calorie sweeteners to achieve a pleasant flavor. My fiancee likes vanilla yogurt, and I like streamlining the grocery shopping as much as possible.
Personally I like the unflavored, fatty yogurt. The fruit sweetens it up, and I can always add a few drops of honey to dull the tartness if necessary. I notice though it actually has more (naturally occurring it seems) sugar than all but the Oikos.
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I would really say it depends on your goals and what you’re using the yogurt for. I will say that I never recommend a “real sugar” yogurt, so you’re doing well with the Triple Zero, Chobani 0, and Two Good. Those are all top choices in the flavored category.
For plain, I’m with you - I like the whole milk creamy yogurt - but if you’re watching your intake and/or trying to get lean, stick to the non-fat stuff here too. Natural sugars aren’t terrible, it’s those added ones that you need to watch, so I’d stress more about the added honey than the natural sugar in the yogurt.
Does that help?
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8/9/23
Strength and Conditioning - W3/D2
Running:
~1600 meters, broken up into 3 runs
Wound up running around a local little league field today. Eye balled it size wise and it was close enough to the track. Felt like it took a little longer to run a lap, but that could have just been running through the grass.
I got so irrationally annoyed today when I got to the track. It’s a community area, so it’s not unusual for parents to take their kids there, but generally it’s still usable for others. Not today. May as well have tried to run laps at a Chuck-E Cheese. Kids were barely above toddler age, “practicing” track and field events, but really just running around dominating the space. The dads were also dominating the track standing around chatting and looking at me like I had 3 heads when I rolled up with a bottle of water. Between the three of them, the two other parents, and the roughly 20 kids there was no way I was using the track. Left and sat in traffic to get to the fields and did some anger running.
@QuadQueen Yes, it sure does! Honestly, the goal is to have a fairly healthy convenient breakfast in the morning. I pour out the fruit and let it thaw while I make coffee and the rest of my breakfast (eggs, beef, salsa, guac). It’s honestly my favorite meal of the day, delicious and the only time I actually eat fruit. The fatty stuff is more calorie dense of course, but when it’s time to gain or lose weight I generally have more luck just adding or subtracting a whole extra meal than doing the tricks like switching to a full or non fat yogurt. Beyond eating like a healthy adult, I don’t think all that much about my food. This was kind of a one off haha. Appreciate the response!
2 Likes
It really sounds to me like you’re doing great! I’m always here for questions though and it’s my pleasure to help!
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8/10/23
Strength and Conditioning - W3/D3 - Part 1
SUPER SETS (press - band)
BTN press:
45x10
65x5
75x5
85x5
75x5x5
Band pull aparts:
9x10
Been meaning to make this a regular part of the program and finally did it. Knocking 10-15 minutes off the rest of the workout later in the day will be super helpful.
@QuadQueen You’ve definitely been an excellent resource here on the forum, appreciate all the quality posts you put up!
2 Likes
8/10/23
Strength and Conditioning - W3/D3 - Part 2
SUPER SETS (pull - core/jump)
Trap bar pulls:
150x5
245x5
280x5
315x5
280x3x5
Incline standing ab wheel:
2x7
2x6
Box jumps:
3x3
10 minute pull up challenge: (over hand)
x68
Band tricep overhead extensions:
2x15
1x11
Dip bar leg raises:
x10
Sled backward/forward drag:
90x2x2x50m
Part two done.
8/11/23
Strength and Conditioning - W3/D4
Running
2x200m
1x400m
1x800m
Reverse pyramid on the runs today, WAY harder this way.
8/12/23
Strength and Conditioning - W3/D5
SUPER SETS (press - band)
Floor press:
45x10
115x5
130x5
150x5
130x5x5
Band pull aparts:
9x10
SUPER SETS (squat - core/jump)
SSB squats:
45x10
155x5
185x5
205x5
185x3x5
Incline standing ab wheel:
3x7
1x6
Box jumps:
3x3
10 minute pushup challenge:
x111
Chest supported DB row: (2)
50x4x10
50x1x8
Dip bar leg raise:
x10
Car pushes:
4x50m
Getting a day behind on a 6x/week program sucks. Don’t do it.
8/13/23
Strength and Conditioning - W3/D6
Running
3x400m
2x200m
That’s a solid workout. Built up speed on each run, finishing as strong as possible on the last. Lower legs are having a hard time recovering. I suspect my shoes have something to do with that though.
1 Like
8/14/23
Strength and Conditioning - W4/D1
SUPER SETS (press - band)
BTN press:
45x10
60x5
70x5
80x5
70x5x5
Band pull aparts:
9x10
SUPER SETS (pull - core/jump)
Trap bar pulls:
150x5
230x5
265x5
295x5
265x3x5
Incline standing ab wheel:
4x7
Box jumps:
3x3
10 minute pull up challenge: (over hand)
x73
EZ bar overhead extension:
35x15
45x2x10
45x8
Dip bar leg raise:
x10
Backward/forward sled drag:
90x2x2x50m
Inadvertently did 3/5/1 for this workout when I bumped the weights up. Oh well, no difference by the time it’s over. Was actually nice to use the lighter weights today.
Got a slam ball and legit sled delivered today. Going to put it together tomorrow and should be able to do an actual prowler workout rather than a car push for Wednesdays workout.
8/15/23
Strength and Conditioning - W4/D2
Running
1x400m
2x200m
1x400m
2x200m
Breaking it up into variable chunks like this is solid. 200s and 400s are my sweet spot right now as far as moving fast goes. 100s are sweet, but they really come at a cost if you’re not in super duper shape for it. My lower legs are just not recovering well enough for that. 800s are neat but we start getting into “slow” territory there.
1 Like
8/16/23
Strength and Conditioning - W4/D3
SUPER SETS (press - band)
Floor press:
45x10
125x5
140x5
155x5
140x5x5
BPA:
9x10
SUPER SETS (squat - jump/core)
SSB squats:
45x10
135x5
170x5
190x5
215x5
190x3x5
Incline standing ab wheel:
1x8
3x7
Box jumps:
3x3
10 minute pushup challenge:
x106
EZ bar curl:
65x2x10
65x1x8
Conan curls:
x20
Dip bar leg raise:
x10
Car pushes:
4x50m
8/17/23
Strength and Conditioning - W4/D4
Running
2x800m
8/18/23
Strength and Conditioning - W4/D5
SUPER SETS (press - band)
BTN press:
45x10
70x5
80x5
90x5
80x5x5
Band pull aparts:
9x10
SUPER SETS (pull - core/jump)
Trap bar pulls:
150x5
260x5
300x5
335x5
300x3x5
Incline standing ab wheel:
2x8
2x7
Box jumps:
3x3
10 minute pull up challenge: (over hand)
x78
EZ bar skull crushers:
35x15
45x12
45x10
45x9
Dip bar leg raise:
x10
Sled backward/forward drags:
90x2x2x50m
Little bit of a log dump from the last few days. I have one running workout left and I’m done with the Leader phase of this program.
Going to change things up for the Anchor, and it will no longer truly be the program Jim laid out, but the spirit will be there for the most part.
Switching back to Easy Strength for my main work, and I’ll stick with the running/sled/assistance protocol Jim laid out for my “everything else” for now.
This is a sweet program, but these workouts take too damn long to get through and my life is haywire right now. I’ve been cramming them into places they don’t fit or breaking them up into chunks. Bad time to have chosen this particularly program, but it was on the list for a long time.
I think the spirit will remain in tact, and it will definitely work better for my schedule.
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