T Nation

Kdjohn: Physical Philosophy & Iron Insights

Hey dude, glad to see you back here. Very sorry to hear about the troubles you’ve been having and am glad you seem to have a plan of attack to get things back between the ditches. Hopefully the pieces of your situation that are out of your control head in the right direction for you as well. In the meantime, I’ll marvel at your “non-obsessively-optimized” training. Glad to have ya back man :metal:

1 Like

Thinking of you bro. Hope everything works out man. You’ve got my support

1 Like

03/01/2022
Endurance
2200hr start

Long Cycle

  • 2x16kgx10x10

Slow and steady. Just tried to make each rep as clean as possible. For those unaware, the long cycle is just the kettlebell sport name for the clean and jerk.

I had more planned for this session, but the last couple days have been long and emotionally draining. This was what I had the capacity for.

04/01/2022
Aerobic & Mobility
0630hr start

Running

  • 5km

Yoga

  • 20 min, thighs and hip focus

04/01/2022
Strength
1000hr start

Power snatch

  • 120x2x2
  • 130x2x2
  • 140x2x2
  • 150x2

Set a timer for 10 minutes and just casually built up. No strict rest periods, no worrying about hitting a certain weight, just focusing on perfecting technique.

B. Squat

  • worked up to 325x1
  • 260x5x5

Doing 5/3/1 Leviathan for my squat and bench. I always use 3/5/1 order, and I’ll be doing 5x5 SSL for 3’s, 5x10 FSL for 5’s and 1x20 FSL for the final week.

Fat grip tricep bar curl

  • 90x50 total reps

This was a little under 1/2 BW; I’ve lost about 15-20 pounds over the last couple months due to 5/2 fasting, and fasted morning cardio. Plus a boatload of stress. Not intentional, it just kinda happened. Anyways, right now I’m doing 1/2 BW hammer curls for 50 reps, and full BW t-bar rows for 50 reps. Just something simple and brutal that’ll motivate me to at least have a couple pulling exercises.

1 Like

05/01/2022
Labour & Mobility
0630hr start

Snow shovelling

  • 30 min

I replace my morning run with snow shovelling when it snows. It needs to be done, and it’s better than doing nothing until the streets are plowed.

Yoga

  • 25 min, general lower body flexibility and release

05/01/2022
Technique & endurance
1015hr start

Silat forms (modern cimande)

  • 10 minutes

KB clean

  • 2x16kgx20x8

KB jerk

  • 2x16kgx15x4
2 Likes

07/01/2022
Strength
0650hr start

C&J

  • 120x2x2
  • 140x2x2
  • 160x2x2
  • 180x2x2

10 minute timer, no rushing.

Bench

  • worked to 225x1
  • 180x5x5

T-bar row

  • 100x5
  • 125x5
  • 150x5
  • 170x5
  • 185x50 total reps (25+10+10+5)
1 Like

08/01/2022
Technique & Endurance
2100hr start

Silat forms (modern cimande, stick variations)

  • 10 minutes

Long cycle

  • 2x16kg x2x5
  • 2x16kg x10
  • 2x16kg x35
  • 2x16kg x20

Circuit, 2x15 @ BW

  • kneeling ab wheel
  • 45° side bend R
  • 45° hypers
  • 45° side bend L
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Some nice work and good to see you posting again.

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Thanks, buddy. Consistency is key. Still not in a place to give back to the community as much as you guys have given me, but even just logging regularly is a step towards stopping my tendency to withdraw constantly.

3 Likes

10/01/2022
Technique + Endurance
1045hr start

Silat forms (modern cimande, empty-hand & knife variations)

  • 10 minutes

This is such a good way of engaging my brain and linking physical with mental. Time is still a bit of a premium right now, but I’d happily add 5, 10, or 20 extra minutes to this practice. For now it’ll just remain a warm-up.

Long cycle

  • 2x16kg x2x5
  • 2x16kg x8x15

Circuit, 2x15 @ BW

  • Kneeling ab wheel
  • 45° side bend R
  • 45° hypers
  • 45° side bend L
1 Like

Slow your roll there my man, I have a lot of your posts bookmarked to check back to. You’ve put a great deal of good stuff on here for us.

2 Likes

:pray:t2: Thanks, amigo. Hearing that helps pull me back.

2 Likes

To borrow a phrase, you have a solid signal to noise ratio here man. It would be a shame to lose that.

2 Likes

11/01/2022
Strength
0725hr start

P. Snatch

  • 120x2x2
  • 130x2x2
  • 140x2x2
  • 150x2

10 minute timer went off right at the start of the 150 set, but I had to get the bar into the rack for squats, so I did the set anyways.

B. Squat

  • worked to 325x1
  • 210x3x10

Rope chins

  • BWx15
  • BWx10
  • BWx5

My fucking hands, man. They use to be tough as hell from grappling, but now I’m a little baby. Clearly these are needed more than hammer curls.

2 Likes

12/01/2022
Aerobic & Mobility
0635hr start

Stationary bike

  • 15km

Yoga

  • 20 min, lower body flexibility.
1 Like

I’m not ‘liking’ your workouts these days—I don’t want to inadvertently feed the dopamine beast—but it’s nice to see you around again, my friend!

1 Like

13/01/2022
Endurance
2215hr start

KB clean

  • 2x16kg x5
  • 2x16kg x10
  • 2x16kg x6x30

Forget curls, just do a bunch of kettlebell cleans. My forearms and biceps are always wrecked after this session.

KB jerk

  • 2x16kg x3x20

No silat work, because this session was after work and I wanted to do the bare minimum. It’s not recorded, but I do a set of max chins during warm-up, and a max set of diamond push-ups to wrap up on these KB days.

1 Like

14/01/2022
Strength
0705hr start

C&J

  • 120x2x2
  • 140x2x2
  • 160x2x2
  • 180x2+2+2+2 (cluster set)

Bench

  • worked to 225x1
  • 145x3x10

T-bar Row

  • 100x5
  • 125x5
  • 150x5
  • 175x5
  • 185x50 total reps

This session is such an upper body ass kicker. Love it.

1 Like

15/01/2022
Endurance
0645hr start

Long cycle

  • 2x16kg x2x5
  • 2x16kg x10
  • 2x16kg x45 (couple 10-breath breaks)
  • 2x16kg x15
  • 2x16kg x20

Circuit, 2x15 @ BW

  • Kneeling ab wheel
  • 45° side bend R
  • 45° hypers
  • 45° side bend L
1 Like