Fair to middling

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Wed Sep 18, 2019 9:48 am

17/09

1. meditation

2. mobility

18/09

1. meditation

2. mobility

3. Sumo DL - 100kg x 6 x 3, 120kg x 2

4. prowler push and drag - about 90kg x 30 secs work, 90 secs rest x 10 sets

5. KTE - 2 x 8


need to remind myself not to go heavy on pulls. I'm 41 on Friday, I have no reason to ever exceed 1.5 bw on deadlifts with my current emphasis on endurance
Don't try too hard, don't not try too hard

User avatar
Mickey O'neil
Lifetime IGer
Posts: 22032
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Fair to middling

Post by Mickey O'neil » Wed Sep 18, 2019 12:02 pm

Just reading about the passing of your father, odin. My condolences, brother.

Your training looks really good, btw.

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Fri Sep 20, 2019 6:51 am

Thank you Mickey, I really appreciate that. It has been a tough old year, I know it’s the natural order of things but it’s strange when the time arrives. I got to be with him at the end though so feel good for that.
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Sat Sep 21, 2019 7:37 am

19/09

1. Meditation

2. Mobility

3. Warm up then 15 x 15 secs hard, 45 secs easy on airdyne bike


20/09

1. Meditation

2. Mobility

3. 10 rounds of
Box jumps x 10
Chins x 10
Power push ups x 10

Pause and reset between each rep
Excellent workout actually
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Sun Sep 22, 2019 11:07 am

22/09

1. Meditation

2. H2h drills

3. OAPP - 28kg x 5 OTM for 30 minutes
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Tue Sep 24, 2019 6:12 am

23/09

1. Meditation

2. Rower - 5 min warm up then 3 rounds of:
-30 secs hard, 30 sec rest x 3

3 mins rest between rounds. This is prob not quite the protocol Pavel bangs on about but it was a good way of keeping up quality with some volume. 9 lots of 30 secs and I stayed above 155m each time


24/09

1. Meditation

2. Mobility

3. 45 mins easy pace:
A: ring dips x 6
B: chins x 6
C: airborne lunge x 10/10
D: oa swings 28kg x 10/10
E: l sit
F: skin the cats x 2

Did 7 rounds I think. Hr never above 142
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Fri Sep 27, 2019 11:34 am

25/09

1. Meditation

2. Mobility and walk


26/09

1. Meditation

2. Mobility

3. 20 mins of db c&pp using 2 x 25kg db’s

4. Band pull aparts - 3 x 15

27/09

1. Meditation

2. Mobility

3. 30 mins easy pace:
A: 30” box jumps x 3
B: band assist muscle up x 2
C: db snatch 25kg x 5/5
D: power ball slam 9kg x 5

4. Core circuit

Felt decent.
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Sat Sep 28, 2019 9:50 am

28/09

1. Meditation

2. Mobility

3. Bar complexes x 3 rounds

4. Power clean from blocks - 40 x 2 x 3, 50 x 2 x 3, 60 x 2 x 3

5. Fsq - 60 x 2 x 3, 70 x 2 x 3, 75 x 2 x 3, 80 x 3

6. Chins - superset with above

Staying light, focusing on full range of motion Nc form
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Mon Sep 30, 2019 6:01 am

30/09

1. Meditation

2. Mobility

3. Max rounds in 25 mins with 10kg vest:
Chins x 5
Push ups on bars x 10
Squats x 15


Drifting from Pavel’s super secret formula as I can’t be bothered with the ultra quantified approach. I think I’m going to hand pick a few CrossFit/gymjones workouts and just do them with good form at a leisurely pace. No spazzing and no chasing times.
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Tue Oct 01, 2019 6:24 pm

01/10

1. Meditation

2. Bar warm up

3. Hang cleans - bunch of singles, doubles and triples from 50-80kg. Just getting form again

4. Evening walk
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Wed Oct 02, 2019 5:39 am

02/10

1. Meditation

2. Mobility

3. 3 rounds:
Run x big loop (5 mins)
Ring dips x 21
Chins x 21
Run x mid loop (3.5 mins)
Ring dips x 15
Chins x 15
Run x small loop (2 mins)
Ring dips x 9
Chins x 9
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Thu Oct 03, 2019 7:15 am

03/10

1. Meditation

2. Wall/jog/mobility warm up - 15 mins

3. Not timed, but solid 90% effort on:
Run 1 mile
50 db fsq-pp, 2 x 15kg db
50 oasn 16kg kB
50 man makers
Run 1 mile

Quite enjoyed it tbh....
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Fri Oct 04, 2019 5:17 pm

04/10

1. Meditation

2. Animal crawls

3. L-sits x 3 sets

4. 7 rounds with 30kg vest:
Dips x 3
Chins x 3

5. 3 rounds:
Inc push ups x 12
Bw rows x 12

That 30kg vest is no joke. It’s getting easier though
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Mon Oct 07, 2019 6:47 pm

07/10

1. Meditation

2. Mobility

3. Qd protocol, 2h swings, 32kg, push ups bw only, 2/10 approach, 20 mins
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Wed Oct 09, 2019 11:52 am

08/10

1. Meditation

2. Mobility

3. 30 mins on rower, easy pace


09/10

1. Meditation

2. Mobility (intu flow level 4 am)

3. QD 4 series of 4/5 protocol using 1a swings with 32kg and dips

4. Chins with 10kg vest - 3 x 1-2-3–2-1
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Thu Oct 10, 2019 3:32 pm

10/10

1. Meditation

2. Mobility

3. Low intensity aerobic circuit of rower, treadmill and cross trainer for 45 mins, hr sub 140
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Fri Oct 11, 2019 5:46 pm

11/10

1. Meditation

2. Mobility

3. Qd 2/10 using 1a swings with 28kg and band push ups

4. Weighted pull ups with 10kg x 2 x 1-2-3-2-1
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Sat Oct 12, 2019 12:08 pm

12/10

1. Mobility

2. Clean from pins 50kg x 3 x 3, 60kg x 3 x 2

3. Fsq 60kg x 2 x 3, 70 x 2 x 3, 80 x 2 x 3, 85 x 3

4. Push press 60kg x 3 x 3, 65kg x 3 x 3
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Mon Oct 14, 2019 6:43 am

13/10

1. Meditation

2. Walk


14/10

1. Meditation

2. Mobility

3. QD 4 series of 2/10 with 40kg 2h swings and band push ups

4. Chin ladder with 10kg vest 1-2-3-4-3-3-2-1-1-2-3-2-1
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Tue Oct 15, 2019 7:10 pm

15/10

1. Meditation

2. Rower - 35 min easy pace, 8k exactly... hr
average 115 according to wrist monitor. I could ramp this up

3. Band curls, face pulls and calf raises - 3 c 20

4. Stretch
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Wed Oct 16, 2019 10:34 am

16/10

1. Meditation

2. Mobility

3. Qd 5 series of 4/5 with oa swings @ 32kg and band resister dips

4. Weighted chin ladder with 10kg vest - 26 reps total

5. Lunchtime very easy jog - 20 mins
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Fri Oct 18, 2019 6:02 am

17/10

1. Meditation

2. Mobility

3. 30 mins on rower, easy effort


18/10

1. Meditation

2. Mobility

3. Qd 3 series of 2/10 using 1h swings @ 32kg and band push ups

4. Weighted chins 10kg x 28 reps

5. Slow jog, 20 mins
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Sat Oct 19, 2019 7:38 am

19/10

1. Meditation

2. Original strength stuff

3. Front squat - 40, 50, 60, 70, 80, 85, 90kg x 3, 70kg x 3

4. Push press - 50, 60, 65, 70kg x 3, 60kg x 3

5. Prowler - 80kg x 12 trips, broken up along qd lines

Training is going ok.
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Mon Oct 21, 2019 6:01 am

20/10

1. Meditation (brief)

2. 6 mile walk with the family


21/10

1. Meditation

2. Mobility and crawls

3. Qd 5 series of 4/5, using 2h swings @ 40kg and band dips

4. Weighted chins - 10kg x 20 reps
Don't try too hard, don't not try too hard

User avatar
odin
Sgt. Major
Posts: 2940
Joined: Fri Nov 10, 2006 10:20 am

Re: Fair to middling

Post by odin » Tue Oct 22, 2019 6:24 pm

22/10

1. Meditation

2. Rower - 35 mins steady state

3. Stretch

4. Evening walk
Don't try too hard, don't not try too hard

Post Reply