I’m impressed at your dedication to conditioning … I normally get bored after the first 5minutes
2 Likes
I’m pretty sure my sessions all turn into LISS but I can knock out 15-20 minutes reading here while cruising on the bike and I don’t even notice what I’m doing.
2 Likes
Thanks man, it’s friggin’ mind numbing haha. The Airdyne was a game changer though, back when I had the spinning apparatus on my bike it’d take about 90 seconds before I called it.
This helps big time! Need to take the mind off how hard you’re not working haha.
I always pick the interval programs but I’m not accomplishing anything right now. With my current restrictions the bike workouts are one of the few ways I can train my legs. Other than that I’m doing it to burn calories or for general health. I’d prefer to knock out some running intervals and call it a day.
1 Like
It’s getting real close to be outdoor running time. It’s weird because I’ve always hated running, but I got a few miles in last fall and suddenly started liking it. My neighborhood is also called the ‘highlands’ so hill sprints are going to be super convenient.
Now tomorrow we’ll get 12"+ of snow that’ll turn to ice but it’s nice to hope 
1 Like
2/28/18
Five and Dime - Leader - C1/W3/D2
Warmup:
Jumps/throws
SA pulldowns
Peterson steps
Dead:
45x10
135x5
185x5
225x5
245x5
265x5x5
Bench:
45x10
95x5
115x5
135x5
155x13
Pushups:
3x15,11
NG chins:
3x8,2x7,5,4,3
Ab wheel:
3x10,7,5
Airdyne: 5 mins, pretty slow
I feel pretty poorly after this. Fan from the bike at the end was pretty nice, only reason I bothered with it today.
5 Likes
I want an airdyne bike. Nice work mr. V
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5x5 dealift is no fun.
Well done 
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Thanks brotha! It’s been a fantastic addition the setup, I see why folks like Wendler rave about it.
By the time I got to the 5x5 I had a nasty lower back pump from the AMRAP bench set. Was not fun haha. Thanks man!
1 Like
3/2/18
Fine and Dime - Leader - C1/W3/D3
Warmup:
4v4 full court basketball (plus 1 ankle roll)
Squat:
45x10
135x5
155x5
185x5
205xnah
Press:
45x10
55x5
65x5
75x5
85x11
Dips:
4x10
Machine cable row:
4x10@9 - not really sure what the resistance equates to
Hang crunch:
3x10
Well today started out really fun but the ankle roll kind of killed my momentum. Pressing in a gym where ceiling height isn’t limited is fantastic!
Squats didn’t hurt my ankle, but it was pretty shaky on the walkout, and 185 felt more like 285, so I decided to just move on and save it for tomorrow. I think I’ll feel a lot better then. Running full court probably took more out of me than I care to admit.
If I’m feeling confident with the joint I’ll hit my 5x5 set, and do some crunches and Airdyne for a while.
4 Likes
So I’m not sure why I thought I’d feel better today, the day after is always the worst for these kinds of injuries. Ankle isn’t really swollen so that’s good, but the joint is pretty unstable and ROM pretty limited. Squats not happening today and maybe not for a week or so. Pain in the ass.
Damn sorry to hear that. Hope the ankle will heal quickly.
1 Like
Thanks man, shouldn’t be too long before I’m back to normal.
3/5/18
Five and Dime - Leader - C1/W4/D1
Warmup:
Throws
Step ups
SA pulldowns
Dead:
45x10
135x5
185x5
225x5
245x5
275x11
Bench:
45x10
95x5
115x5
135x5
160x5x5
NG chins:
7x7
Reverse crunch:
4x12
Floor press:
95x12,12,10,10
Airdyne: 10mins moderate/brisk
Legs had 1-2 more in me but I couldn’t keep my midsection braced well enough to keep pushing today. Between my elbow, ankle, and the constant battle with my knees, I don’t need to add to the list haha.
Ankle is feeling much better, probably 80%. Can’t flex or extend to full ROM yet, and anything lateral or rotational is pretty iffy and tender. Found that out today when I started my car and kicked the clutch down forgetting about the sprain, ouch. Going to skip squats this week and just up the leg assistance work to make up for it.
I was feeling pretty beat up towards the end of last week and was thinking of taking a deload after this week, but with no squats it’ll probably be enough for me to come back fresh next week for the start of the second cycle.
4 Likes
3/6/18
Conditioning
AirDyne: Fartleks 15 minutes
This is a generous time frame, was most likely a bit shorter but these killed me today. The display came back to life on my bike and then died again, I think I pedaled it back to life and promptly pedal murdered it.
Also messed around squatting the empty barbell. Ankle feels like it could handle the prescribed workout tomorrow and it’s so hard to not go ahead and do it but I think I’ll be better off taking the time. Elbow will thank me as well. Played around with grip width and bar position but unweighted it’s hard to tell what the difference would be.
2 Likes
3/7/18
Fine and Dime - Leader - C1/W4/D2
Warmup:
Throws
Pullaparts
Step ups
Press:
45x10
55x5
65x5
75x5
85x5x5
Deadstop BB row:
45x10
115x10
135x8
155x5x6
135x10
Band stomps:
4x30
Full ROM front raise: (FB bar wide grips)
25x4x12
Band hamstring curl:
1x10 - barely
Peterson step ups:
2x10
Press moved really well today which was the saving grace of this workout. I think I don’t like barbell rows anymore. At least the last few times I’ve done them I haven’t enjoyed them, strange cause they’ve usually been a favorite of mine.
I’m gonna need a lighter band for accessory leg work, and probably to play around with how to set it up more effectively. Ran out of time tonight. No worries, back to squats next week.
1 Like
What’s the deal with BB rows? Switch to DB rows?
Not really sure, I think it’s just a phase or something. I’m deadlifting with more frequency and volume than ever in the past so I think that has something to do with it.
I have adjustable DB handles that are okay for rows, I need to use 25’s to get the weight into working range but they’re pretty wide which is a bummer. Someday I’ll get some power blocks and solve that problem once and for all.
Either gonna go DB and/or T-bar next cycle.
I did some v handle mine rows the other day. They were money
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I use a couple carabineers and some trx handles for a makeshift V thing. It’s rad cause it allows a bit of rotation and freedom to the movement. Try it if you can whip something together!
1 Like