T Nation

Antiquity's Training Log: Just plugging away

10/14/2021

AM work (toned down; playing soccer at lunch)

1 mile Airdyne
Ring pull ups: 14, 12, 10, 8, 6, 4, 2 = 56 pull ups (+ 2x5 as a warm up)
KB swings (36 kg bell) 4, 8, 12, 16, 20, 24, 28 = 112 swings
1 mile Airdyne

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10/16/2021

AM

1 hour of mountain biking

Notes: Fun times.

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10/17/2021

90 minute Soccer game.

Notes: We lost. It wasn’t close. Hurt my foot, too, battling for the ball and I’m hobbling a bit. Why do I do this to myself? Oh yeah…cause it’s fun.

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10/18/2021

AM

Just getting some work in here. Hobbled a bit, though, from yesterday’s soccer game.

OHP 5’s PRO. 65, 75, 85, 95, 115, 125 lbs
100 band pull aparts
8.5 miles on Airdyne

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10/19/2021

AM

2 miles on Airdyne

Circuit (no rest between sets, short break between rounds):
5x6 OHP @ 115 lbs
5x6 Weighted pull ups + 22 kg
5x6 front SQ @ 115 lbs

Assistance circuit (no rest between sets, short rest between rounds):
3x12 DB curls @ 35 lbers
3x10 skull crushers @ 35 lbers
3x8 knees-to-elbows HLR

Metabolic conditioning:
100 KB swings (36 kg bell) done quickly: 40-30-20-10 reps

2 miles Airdyne

Notes: This template was from CT’s recent article on training for longevity. It’s not so different than what I’ve been doing. Took about one hour, which included two sessions on the airdyne. The barbell weights were not heavy (especially for the squat) but the template calls for no rest between sets so didn’t want to go too heavy. I like this. I bit like TB, Krypteia, Waterbury’s Testosterone Boosting workout, and CT’s strength circuits.

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Plugging away my man

Been out the loop myself

Did you listen to my podcast brother? It’s right up your alley

I just saw it posted on your log, and will put it on today. Looking forward to hearing it!

1 Like

10/20/2021

AM

5 minutes on Airdyne

5 x 0.5 mile sprints on Airdyne

30 minute weight vest walk

Mobility

Notes: Plan was to get in some reasonable HIC, and then some weighted conditioning. The 0.5 mile sprints took between 1:05 and 1:07, so nothing too long but I kept it at a good clip. Should extend it to 1 mile sprints next time.

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Let me know what you think man.

Your feedback means a lot to me

10/21/2021

AM

2 miles Airdyne

Strength circuit:
Bench press: 5x6@205 lbs
WPU’s: 5x6@BW+40 lbs
KB FSQ: 5x6@44 kg bell

Extra work:
Reverse BB curls: 3x8@70 lbs
Lat raises: 3x8@20lb DBs
Side bends: 3x8e@36 kb bell

0.25 mile Farmer’s Walk@25 lb DBs, added 10 curls, 10 shrugs, 10 DB presses, 10 curls every 100y

2 mile Airdyne

Notes: Started with BW+50 lbs on WPUs but backed off after the first set. Once that change was made, the other weights felt appropriate. Didn’t rest much at all between sets. I’m liking this structure, with a nice mix of strength and conditioning. Takes what I like about TB but puts a bit more emphasis on conditioning and I’m not bored doing straight sets with tons of rest between them. Probably taking tomorrow off, or just some easy work in the morning.

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10/22/2021

AM

Off day:

20 minutes easy yoga/mobility/light warm ups with weights
2 miles on Airdyne

(Also biked to work in the rain)

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10/23/2021

AM

2 miles on Airdyne

Strength circuit:
5x6 OHP @ 115 lbs
5x6 Weighted pull ups + 18 kg
5x6 front SQ @ 135 lbs

Extra work:
3x12 DB curls @ 35 lbers
3x10 skull crushers @ 35 lbers
3x8 knees-to-elbows HLR

Metabolic conditioning:
100 KB swings: 40-30-20-10 reps

2 miles on Airdyne

Notes: this is my 3rd workout with this set up, and I like it. It’s from CT’s recent article about how to train for longevity and health. I love CT’s writings, but often struggled with his specific programs or they just didn’t align with my style of training. This approach is very much like: simplistic, circuit-style for pace, and customizable. It goes like this:

Some cardio to warm up (I like 2 miles on Airdyne)

Strength portion: Upper pull, upper push, lower done as a circuit in the 3-6 rep range. I like the higher end of that. Basically a TB cluster, but more fun since you do it as a circuit. The weights are a bit lighter, but it’s fun to get strong and stronger when you’re fatigued from lack of rest.
Cluster 1: OHP, WPU’s, FSQ
Cluster 2: BP, WPU’s, KB FWQ

Assistance portion: he calls for three exercises done in the 6-8 rep range. I sometimes exceed this.
Cluster 1: DB curls, DB tricep extensions, HLR
Cluster 2: Rev. curls, lat raises, side bends.

Metabolic conditioning: Something like swings, burpees, boxing, etc… done for 3-5 minutes.
Choice 1: 100 KB swings done quickly
Choice 2: Long farmer’s walk

Finish with 2 miles on Airdyne.

Note, of course, the specific exercises are my own choices but are very much in-line with what CT prescribes.

2 Likes

10/25/2021

AM

2 miles Airdyne

Strength circuit:
Bench press: 5x6@205 lbs
WPU’s: 5x6@BW+18 kg
KB FSQ: 5x6@44 kg bell

Extra work:
Reverse BB curls: 3x8@75 lbs
Lat raises: 3x8@20lb DBs
Side bends: 3x8e@36 kb bell

Farmer’s walks (4) varying distance with a 44 kg and 36 kg bell (switching hands)

2 mile Airdyne

Notes: Nice one. A near duplicate of the earlier workout, just changing the structure of the Farmer’s walks. I’m not really feeling the need to force weight increases each time, and these weights feel like I can get clean reps at the pace of the circuit. (Also, it’s the heaviest KB I have so can only increase the reps of the squat).

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10/26/2021

AM

5 min warmup on Airdyne, mobility work

Main work (power intervals with ~2 min rest between):
0.5 mile on AD (1:06)
1 mile on AD (2:15)
1 mile on AD (2:17)
1 mile on AD (2:15)
0.5 mile on AD (1:06)

20 min weight vest walk (had to cut it short, pressed for time)

Notes: Very convenient way to get in solid conditioning, as opposed to making it to the track and doing 600m resets. Also, easier on the body than sprinting.

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