Push Day + Terrible recovery

Yesterday was push. My recovery from leg day wasn’t good, but I wanted to attempt to get everything in this week. My recovery last night was better, but sleep was lacking leave today a big question mark, but more on that later.

First push:

• Bench – 193x 2,6,2,6,2,6 – easy enough. Could probably load the bar a bit more, but I am also in that spot where I think if I lose body weight, that weight will become hard at those reps
• Circuit – Same sort of thing. 12,8,6 for each round for incline fly, incline press, flat press. Goo
• Airdyne – Worth calling out seperate, 29c, 27c, 26c. That’s good output
• Shoulder stuff – all good, but cut a little short on time.

So after the workout, Garmin flashed to me 3.5 days REST. Okay, maybe a little dramatic Garmin. HR was elevated, HRV was 24ms (okay-ish). I am considering just resting today and seeing how that goes. Best case is I feel like taking a long walk later. Only 6 hours of sleep tonight, so that is a problem. Also a problem, my hamstrings from the lying leg curls are still super sore. Newish movements often do this… it’s a good thing, but damn.

I may skip the circuit this week, or if I rest today, it will likely go Friday, and then Saturday will swap with cardio, and move the week a day forward.

So up next, a weekly overview

• 3/24 – Active Rest – big layoff in volume, and less Airdyne for recovery
• 3/31 – Block 4 – week1
• 4/7 – Block 4 – week 2
• 4/15 – Block 4 – week 3

So looking at block 4, it’s something that I could potentially repeat depending on how it goes. I see a ton of value in my days where I do these mini-circuits where I do weight work. Going all bodyweight on that stuff may be the wrong move… also throwing out things like dumbbell bench and rows may not be great. Lots of tradeoffs across this, that I didn’t see and now designing it up a little differently. Continuing to play with how I want to do the block after 4.

Dislike working out at the gym

So my experience in the public gym has not been great, and every time I go I find another thing that annoys me. I am kind of just done with the whole thing already, and ready to purchase a hack squat and then eventually a rack mounted weighted leg extension/curl, and have what I need at home.

My big gripe is just people. It’s a public place, but I’m old and I don’t want to deal with most of these people. I like to know what I’m going to do in a workout, and not have to compromise it. It’s not anyone else’s fault, but the equipment I want to use is always being used. Bah humbug.

And there are just lots of weirdos… today I’ll just say I offered someone to work in on the squat and was met with disrespect by a chunky wanna-be. Interactions like that just isn’t worth it.

So anyhow, the workout… it was not my best. I did leg curls lying down… probably a good exercise for me, but also not so much since I cramped up a bit. It’s happened before, but made the rest of the workout be done very carefully… Also the airdyne I was on was a big pain in the ass, it kept resetting .

Anyhow… I’m really thinking buy a hack squat , and that rack mount leg curl extension, and you have everything you need for a more effective leg day.

Another small note… been doing lying leg raises and clamshells again… seems to help the hip. Keeping an eye.

Unintended Rest

So I had active rest yesterday. Did some outdoor stuff for about 2 hours, nothing too strenuous, but left me little energy for a late leg workout.

Some thought of doing legs today, but I didn’t have it in me, nor did my schedule allow for a trip to the gym for leg day. I am really thinking I might just buy a hack squat machine so nt to have that excuse anymore

So now, I will do the 45-60 cardio scheduled today. Not terribly exciting, but I’ll get it done

So that likely leaves legs tomorrow, and Push on Wednesday. I like that schedule better. Then likely switch cardio to Thursday and circuit Friday or something along those lines. Then I don’t push as hard for a week. I see the likelihood of dropping the circuit this week to be pretty high 🙂

Schedule :

• Tue: Legs
• Wed: Push
• Thu: Cardio
• Fri: Circuit
• Saturday: Rest Pull
• Sunday: Long Cardio

Deadlift day

So, my own fault in making this tougher than it should have been:

• Warmup – 5×5 30s – completed. Adding a set each week. Felt a little harder than 4. Even during rest week, your starting your workouts with these working up to 6×30/30. It gets me really warmed up , primed me for the 90s Airdyne work later, so that was good
• Trap bar DL – 2,6,2,6,2,4 @ 310 lbs. So I did 300 lbs last week, and I missed a rep on the last set which meant ‘DO NOT PROGRESS’. I accidently loaded the weight heavier and once I was in, just decided to keep it there. Mistake, as it definitely caused the rest of the workout to be that much harder. 310 for one set of 6 is probably a good single lift, but not 3 sets. I’m paying a little today with fatigue.
• Circuit
  • Pullups – 5,5,5 – At bodyweight. Could do more on the first set, 5 a struggle in the 2nd and 3rd
  • Supinated Bent over row – 45 lbs kbs. I arc these a bit, and it feels right on the back. Tough at 8,8,8
  • Incline Hammer Curls – 20 lbs this time, and went 12,11,10. Perfect. 25lbs was too much
  • Airdyne 90s – massive output through the whole thing, I don’t have the sheet in front of me, but I think it was 26c,26c,29c
• Ab work
  • Rollouts – 8,8,7
  • Crunch – 10,10, skipped after last set of abs… bit of cramping
  • Oblique rotations w/ 18lb band. 7/7×2 , skipped last

So, lets talk about recovery from this. Garmin says 36 hours to recover, Oura gave me a really good recovery HRV and RHR. 9:30 sleep after this workout is what is needed. I tend to think I did okay on recovery here. A little stiff today, but I know I can warmup through that.

Today’s schedule is legs. I feel like my legs are fresh enough from the deadlift, but the airdyne is where I am working them harder. We’ll see… afternoon

Workout vNext

So after I finish this 5 next week block, and trying to think about ‘next’ block. Taking a few philosophies from the current plan and tailoring it forward.

So things that have worked for me in this block:

• Airdyne – I feel like this has been an amazing purchase and great for 30 second to 2 minute pushes. I am working. I love how it started at 30 second, and now I do 90 second and 2 minutes . I am getting better each week and my overall fitness shows. Keep this up, but don’t smash
• Strength – Focusing at the start of the workout, and then really moving on to more capacity based stuff. This has been really good. Enough to say I’ve gotten stronger, without focusing on getting stronger.
• Capacity in general – short rests between exercises during the mid-portion of the workout. 4x-5x a week is a lot of blasting on the Airdyne though.
• One Circuit day a week – I love this workout, see it’s value, and wish to keep it.
• Hack Squatting – I really like this day at the gym. Finally getting some good quad work that doesn’t aggravate my injury.
• Long slow cardio – this is always good, but forcing my body right at MAF for 1 hour is great. If just some of these lingering injuries would recover.

What has worked in previous rounds:

• Slow lifts for strength with lots of repetition Alpha (3 day a week bench, but it also wore you out, also heavy
• 5/3/1 for strength – in general this has been good in providing enough volume to support strength. Different philisophy from above. Low Volume with High Frequency again vs Medium Volume with Low Frequency. It’s not quite that simple, but I think the later has more long term applicability, where the other can work for short cycles working the main lifts, but won’t help much else.
• Run cardio focus for weight loss. While you can’t do at the moment, their is no denying how well this worked in the past. It’s very hard to balance running at all with lifting.
• Personal Best workouts… They are great, but they are hard. I have not had a good round of this in a long time.

Some things you haven’t liked or haven’t worked:

• Dislike – Increasing each week per block. This has worked, but I always end up burning out the last week. going from 3 sets to 6 reps of exercises was too time consuming and didn’t work. This is the PB workouts, so no doubt they work, but you have to be really focused if you want to continue doing that.
• Doesn’t work: Overdoing cardio, too much running impedes everything and you eventually burn down. Long MAF for recovery and health, with short bursts during strength days seems to be great at the moment. I’ve used to do Short bursts + long MAF on same day, but this other way seems to allow me to recover better.
• Dislike: Rower vs Airdyne – they both suck, but I dislike the rower more. Somewhat thankful injury has prevented me from using, but it may be great to re-integrate that pain again. Working towards that faster 2000m was definitely worthwhile, but it is not fun.

Things that you don’t do enough of :

• Cardio – could always be better
• Ab work – the slight focus I have during this period has helped, but it isn’t great in general. You need to focus here more
• Single Leg – always missing, lack of balance skill training.
• Rehab moves – a few of these were helping and then they died off… where to put them.
• Flexibility mobility training

So taking most of above information here is what I have worked out for the next block. I believe all of these workouts are approximately 60 minutes — except for day #4 which is a pseudo optional rest day if you burned out from circuits

1. Strength day – Squat/Bench + BW Circuit
2. Cardio 45 minute + 15 minute rehab/single leg balance
3. Circuit day – 60 minutes
4. 15 minute rehab/single leg balance , optional cardio
5. Strength day – Deadlift + KB Presses & Romanian DL + BW Circuit
6. Cardio 60-90 minute + 15 minute rehab
7. REST

Let’s break down the 2 strength days.

Hack Squat/Bench day:

• Back Squat 5/3/1 Protocols with SSL 3 sets but lowish 85% TM.
• Bench Press Same, but slightly higher volume on the SSL 4 to 5 sets instead of 3. I think this will allow for really controlled good reps at these weights. Unfortunately bench press might be tricky if you start doing this at the gym. Will be hard to tell what the true weight should be.
• BW training – Pushup , Pullup, ab #1, ab #2, 90s Airdyne circuit x3. Gets your BW work in , ab work etc. And your done. Probably 45 minutes to an hour. Strength + Circuit

Deadlift day:

• Deadlift 5/3/1 Protocols SSL 3 sets but lowish 85% TM. This is intense, so a total of 6 sets, and not staying heavy on the SSL protocol. Might even think about FSL here, for easy volume.
• Overhead press – 3-4 sets of dbl KB overhead press. I don’t program overhead often, so this is a revisit. Gonna keep these kettlebell. It’s harder, but lighter. Reps 5 to 8.
• KB Romanian deadlift. From the last go around of Alpha, this was a real helpful movement for me.
• BW training – Pushup, Pullup, ab #1, ab #2, 90s Airdyne Circuit. Same as above

Circuit day:

• Same circuit your doing now, but you do this in the middle of the week with that optional other workout on the end. So much good stuff in there. I’ve made a couple changes that I think will be good
  • Hip Complex – Alternate between hip side walk, to hip thrusts
  • Pushups – Alternate Hindu and regular pushups
  • Chinups – Alternate Chinups and Pullups each round

Cardio: Only 2x a week. Start with rehab/prehab/mobility work and then 45 minutes to 90 minutes depending on day of week and time available.

So I have this labeled JB hybrid. I am trying to build some flexibility in to the program here, and like the way this is laid out. I could potentially flip the Hack Squat and trap bar. Hack squat has to be done at gym , and is the only real impediment. Could also switch the overhead press + KB Romanian dl to that day instead of bench if you dislike benching at gym. Hack squat at home would be ideal to make this whole thing work better…

Circuit day, and closing out Block 3 week 1

I did circuit day. It wasn’t great. I was a bit fatigued from push day.. .not surprising. I cut it to 3 rounds as my energy levels were just low. A couple notes:

• The plank knees to elbows did not work for me. Just sticking with planks for now
• The chinups/ inverted rows brought a little extra, and glad to get the extra chinup work in
• 27.8c average on the Airdyne per 2 minute. Compared to 29.6 last time, with an additional round. This tracks with lower energy levels, but also to the 5 round 25.8 … more rounds more careful with pushing on the bike
• I was supposed to start with the 4×4 30s, I did not. Next time

Today is the last day of week 1, but it also goes right in to week 2 with pull day on Saturday. This is a bit of a murders row over the weekend. Today is easy, with 90 minutes easy cardio. That will likely work out to a mix of inside/outside work. Should hopefully help me recover. Then pull day, leg day and rest.

I do above for 1 week, and then get a rest. Looking forward to staying healthy and finishing this following 2 block strong.

One other big note… time to focus on nutrition again. Your ruining yourself by eating well through about 3pm and then going hog wild at night. Stop.

I really like this workout, and see the value in continuing this pattern of using cardio + weights during the workout. Gonna look at a few different things for me to do next. Have 5 weeks before that.

Rest day then intense days

Today is rest. Yesterday was slow cardio. I am feeling good today, and feel like my legs are pretty well recovered. HRV over the last couple days was 22, 21, then 31 last night. I’ve seen this before. I work hard for a few days. Recovery pretty bad, then a day later wow. I need to see how this happens on Saturday? If that is the pattern, then should be good going forward.

I think it’s a good sign… working up around threshold, recovery isn’t quite there, but then a light day and all of the sudden your great. I almost feel like today would be a good day to do push day. But I also appreciate a day of rest.

It almost feels murderous doing this workout over the next week, tomorrow is really day 1:

• Wed: Push – Easy, but not easy, Intervals start/end and 90s pushes. This isn’t quite as bad as next block where you do 4 rounds, but tough after doing lots of push exercises. This changes this week with some new exercises and lots more dumbbell bench (incline and flat)
• Thu: Circuit – 2nd hardest day of the week. This is new this go around and looking forward to it. Like exercise selection. 2 minute pushes as many between 8-12 is 16 to 24 minutes of hard work within the hour.
• Fri: Long Cardio – recovery, but not really since this is supposed to be 90 minutes. What I may do is 60 minutes inside, 30-60 outside.
• Sat: Pull – the hardest day of the week because of the deadlifts. It’s doubly hard because you follow it the next day with legs.
• Sun: Legs – not as bad as pull day. The hack squat is manageable, but it’s hard because you deadlifted the day before and you did intervals. I like this workout now and will continue to make it my 1 day a week gym thing. Sunday afternoon…
• Mon: Short Cardio – easiest day of the week, right before a rest?
• Tue: Rest

Gym workout , destroyed legs

So I did as scheduled so far in block 3. Pull day, followed by leg day. I destroyed my legs.

• 4×4 Interval warmup.
• Hack Squat – 200 lbs. I know my ROM isn’t great, but this is a good exercise for me. It targets quads well. 6,2,6,2,6,2
• Leg Extension – Another good one, done single leg and slow. IT just works well
• Leg Curl – I used a machine that was kind of weird yesterday. Again , single leg and slow
• Calf Raise – Hurts my ankle, probably should keep them out till I’m not having ankle issues

Now instead of doing the 90s interval on the bike between these sets, I moved it to doing it with the ab section. This is a nice change of pace and supports doing it in the big gym. Yesterday was 3 rounds roll out, plank variation, and twisting crunch (or just a crunch at the end) . Follow that by 90s on the bike. Keep in mind this is a different bike, the calories were higher… 30c, 28c, 25c. Those numbers were more in line with what I would do in 2 minutes instead of 90 seconds. The bike was a bit smoother, and being in the gym I put a little more output in to it.

So figured out legs at gym. Rest of week schedule… today is a little iffy with HRV and HR jacked over night.

• Mo: 60 min walk MAF
• Tu: Rest
• Wed: Push
• Thu: Circuit
• Fri: Cardio MAF 1:15 to 1:30
• Sat: Pull
• Su: Legs

I could see myself doing another rest day this week. The Circuit could drop , but I hope not.

Rest week done, block 3 now

I started block 3 today. A little tougher, but all good. I’ll go through today’s workout with the changes

• 4x 30/30 Intervals preceded by 5 minute warmup, and succeeded by 5 minute cool down. This is new. Starting a workout with intervals. It was fine, but the 30/30s were tough. 5 minutes on either side was about right
• 300 lb deadlift 6,2,6,2,6,2. So not sure why he programmed this way, but I’m doing it. 6, then 2. I did 6 and then waited a 90 seconds, then did something more like a 2:30 break. It wasn’t bad. Deadlifts at this weight are hard, but I still hit all reps.
• Pullup/Bent over supinated row/Incline db hammer curls/90 sec Airdyne.
  • Pullups went 5,5,4. No weight added, or needed. Yes I can add weight, but at this point I think that would unduly fatigue me especially after the deadlifts. Grip is tough here… my hands are fucked up now
  • Bent over rows supinated – 45 lbs – Alot harder than it sounds. Jacks the HR up every time
  • Incline hammer – 25lbs … probably too heavy
  • 90s Airdyne. So I didn’t push as hard as I had been on the 60s, but it was close. Average 23c. More to come
• Ab work – came up short
  • Roll outs (which I wasns’t supposed to do), was supposed to do the knee tucks.
  • Swiss ball crunch – always great
  • Instead of swiss ball oblique crunches, tried some stuff with the band. Was concerned the band messed up the shoulder last week, so only one set. I’ll work up to make sure . I like the band rotations as they seem to be good.
  • Only 2 rounds, I was spent.

So for schedule this week:

1. Sat: Pull – Deadlift + Pullups
2. Sun: Legs or Cardio 60 min?
3. Mo: Legs or Cardio 60 min?
4. Tue: Rest
5. Wed: Push – Bench
6. Thu: Circuit
7. Fri: Cardio 1:15
8. Sat: Back to pull

So because my deadlift is the trap bar, it’s a bit more quad heavy, and when I do legs the day after it’s a bit more suffering than I care for. Gonna make a last minute call on this .

Rest and alteration again.

I had to rest yesterday. Was just a little burnt. Today I was going to go to the gym and do legs, but I didn’t feel like dealing, so today I did the ‘light’ legs at home. Slight change in schedule, and I kind of like this one a bit better. Rest after pull. Deadlifts went up to 300lbs last workout and that kind of wiped me.

Schedule Now looks like this:

1. Sat: Pull – Deadlift + Pullups
2. Sun: Legs – Squat,etc Rest
3. Mo: Legs
4. Tue: Cardio 45 min
5. Wed: Push – Bench
6. Thu: Circuit
7. Fri: Cardio 1:15

So now legs. Lets not do this at home anymore. This is definitely a good gym workout. Gotta make that a priority just once a week.

• The hack squat with the landmine thing just doesn’t work. It feels off. Definitely hit the quads, but felt off. I did it over left shoulder, then right, then left. You bias one side at a time no good. It’s hard to get in position to lift off, so will become harder to increase load over time.
• A hack squat would be better in million different ways.
• Did some hip work – would be better to do leg extension
• I did single leg hip raise. This one I should work on more. This is a good exercise, and can do it at the gym.

Lots of stretch yesterday, and some massage. I’ve had plenty of hip discomfort of late. Thinking more aggressive on stretch and massage and see how that goes now. Hip flexor stretch with a turn then go.