T Nation

Antiquity's Training Log: Just plugging away

Perhaps a silly question, but if you’re biking to and from work, weekend soccer, etc., is the 2 miles on the Airdyne at the end needed? Or are you doing it just b/c that’s what the template calls for?

@burt128: You’re right, I was initially doing the 2-mile ender simply because that is what Jim Wenlder was doing. But, because of lack of time in the morning and the fact that I’ll be hopping on my bike within 45 minutes or so and heading to work, it’s definitely not needed.

The first 2 miles, though, before the workout is definitely needed to get me warmed up.

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Yeah, long gone are the days I can lift w/o a warmup.

11/19/2021

AM

2 miles on Airdyne

Strength circuit:
OHP 5x5 @ 125 lbs
WPUs (BW + 22 kg) 5x5
FSQ 5x5 @ 145 lbs

Assistance circuit:
Reverse curls: 3x10@75 lbs
Lat raises: 3x10@20 lb DBs
HLR: 3x8

100 KB swings (36 kg bell)

Notes: Feeling good.

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11/19/2021

Update pics. Weighed in at 173.8 this morning. My diet has been pretty consistent and I’ve been doing much better avoiding over-the-top weekend splurges.



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Looking good as always you big stud

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11/21/2021

Midday:

90 min soccer game (I played probably 75 min). We lost 9-2. They were way better than us, but I got to run around in the sun and it was like 80 degrees in Santa Cruz. Crazy weather we’re having.

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11/22/2021

AM

2 miles Airdyne

OHP 5’s PRO: 65, 75, 95, 100, 115, 135 lbs

Weight vest circuit (30# vest):
OHP 5x10 @ 95 lbs
WPU’s 5x10 @ BW + vest
KB goblet squats 5x10 @ vest+28 kg bell

Assistance circuit:
3x8 reverse curls (65 lbs)
3x8 lab raises (20 lbers)

Tabata boxing:
5 minutes (45s on/15s off)

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11/23/2021

Day mostly off, so headed to the Santa Cruz mountains for a bike ride:

~90 minutes of mountain biking

Notes: Not many others on the trail at this time, which made for a much more fun descent. The climbs up to the top were killer, but the views of the valley made it worthwhile. I love the Santa Cruz mountains, and I was pretty much under the shade of redwood trees the entire ride.

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11/24/2021

AM

Barbell Pull Progression:
Snatch Grip High Pulls: 2x8 @ 115 lbs
Clean Grip High Pulls: 2x6 @ 155 lbs
Clean Pulls: 2x5 2 205 lbs
Barbell Shrugs: 2x10 @ 255 lbs
Deadlift: 1x5 @ 300 lbs

Weight vest circuit (30# vest):
5x20 push ups
5x10 pull ups
5x10 SLDL’s with 22 kg bells

Assistance:
Reverse curls: 3x10 @ 65 lbs
Pull aparts: 3x25

Conditioning:
10x15s Airdyne Sprints (45s rest between)

Notes: I’m using the principles of CT’s latest training articles on circuits and metcon, and integrating my favorite weight vest circuits into it. The template:

  1. Main strength movement (OHP, DL, Squat, BP)
  2. Weight vest circuit (push, pull, lower, often just a weighted bodyweight move)
  3. Assistance circuit (3 rounds of some easier stuff)
  4. Metcon work (Airdyne, KBs, boxing, etc… Nothing too long here)
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11/25/2021

AM

2 miles weight vest walk (30# vest) with a 0.5 mile Farmer’s Carry (holding 22 kg bells)

Notes: This was a nice balance balance between hard and easy conditioning. I broke up the half mile FW’s into 4 long carries, essentially 220 yards each. I would have to set them down and shake it out 1-2 times during this distance. Then I would drop them, walk a half mile in the vest, and return for another 220 yard carry. Took about 40 minutes in total. Overall, not a bad way to start Thanksgiving.

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11/26/2021

AM

2 miles Airdyne

Bench Press (sets of 10): 115, 155, 205, 225 lbs

Weight vest circuit (30# vest):
Push ups 5x20 @ BW + vest
Inverted ring rows 5x10 @ BW + vest
KB goblet squats 5x10 @ vest+28 kg bell

Assistance circuit:
3x10 hammer curls (45 lb DBs)
3x10 tricep extensions (35 lbers)

Conditioning
3 x 0.5 mile sprints (took between 1:05 and 1:07)

Notes: Energy to burn after yesterday’s eating extravaganza.

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11/27/2021

Midday

~1 hour of mountain biking

Notes: I’ve been sleeping really well lately, past 7:00 the last two mornings which is pretty much unheard of for me over the last several years. Been eating like a champ these last few days (like most of us), so maybe that’s triggered a deeper sleep and recovery. Who knows, but glad for the extra sleep.

This ride was pretty mild and non-technical, but fun and a good way to get in some moderate cardio work and spend some time with my kids. Squat-focused workout tomorrow!

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11/28/2021

AM

2 miles Airdyne

Front Squats 5’s PRO: 65, 95, 115, 135, 155, 175 lbs

Weight vest circuit (30# vest):
Push ups 5x25 @ BW + vest
Inverted ring rows 5x10 @ BW + vest
KB goblet squats 5x10 @ vest+28 kg bell

Assistance circuit:
3x8 reverse BB curls (80 lb DBs)
3x10 lat raises (20 lb DBs)

Conditioning
5 minutes boxing (45s on/ 15s off)

Notes: For these workouts, the WV circuit is the killer. The 5’s PRO or similar is mostly warm up sets, with only the last couple being challenging. I get in jumps, throws here. The circuit is tough, and I try to move from each exercise with minimal rest and then take a breather between rounds. The assistance is almost like a cool down, and the final conditioning is short but tough.

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