B71 return to TB

[B71]

After 4 years away from these forums, I am back to give TB another go. Looking at my introduction and my initial training log, it appears not much has changed in terms of my goals and situation except that I am now over 50, instead of being in my late 40s. I still want to lose the same 15 lbs I wanted to lose then.

Given the pandemic, I've been working out in my garage with a set of Powerblocks and doing LSS running outside or on a treadmill. I've been doing a whole-body DB routine 3 times a week, which I kind of like, but it does lead to a bit of exercise-induced ADHD and a bit of 'scope creep' regarding exercise selection. I feel like I've stagnated and that the structure and simplicity of TB could be useful. I've also avoided lifting heavy and doing HIC sessions - partly because I've sort of bought into the "you're over 50, take it easy, buddy" mentality and partly because HIC sessions just plain suck to do. That said, I'm a big believer in "use it or lose it", so I need to force myself into doing things that are difficult for fear that (given my age) soon I won't be able to do them at all.

My plan is to start (either tomorrow or Monday) Base Building using Jim Madden's Ageless Athlete tweaks (LSS sessions limited to 30 minutes and Tango circuits for SE sessions). LSS will be 30 min easy run on the treadmill and my SE exercise cluster will likely mimic the whole-body DB routine I have been doing. When I get to the max strength sessions, I think I will steal Barkadion's unilateral cluster idea, partially out of necessity (I've only got Powerblocks that go up to 90# each) and partially for the benefits he cites (mobility, stability, injury prevention).

From there, I expect I'll start an Operator Perpetual/Black continuation phase. If gyms open up again (without restrictions like masks and booking specific workout times), I'll consider re-upping at my local globo gym and reacquainting myself with the barbell holy trinity. If I don't go back the gym, I suspect I'll continue with the unilateral DB cluster in my garage.

Longer term, I've just signed the family for a summer Spartan Race, so I'd like to make a good show of that.

[Barkadion]

Welcome back, mate! I’m 52yo now and still recovering from Covid.. TB protocols are blessing in our age and it is so flexible to support any personal circumstances. Wish you the best with your training!

[B71]

Welcome back, mate! I’m 52yo now and still recovering from Covid.

Thanks! I'm hoping that using the TB protocols will mean I can push myself without hurting myself. I had contemplated your unilateral workout idea before but I thought it would make each workout too long. I'm looking forward to the clarity and focus. How does that quote go? Something like "Perfection is achieved not when there is nothing left to add but when there is nothing left to take away."

It seems like the severity and duration of COVID's effects are a complete crapshoot - there's no rhyme or reason for how long or how hard it hits you. Best wishes for a speedy recovery.

[B71]

Block 1 Base Building, Ageless Athlete mods, Week 1/8, Workout 1/5

Sun 23 Jan 22 - 0541-0620

Mobility + stretching ~15 min

Tango Circuits x 2
1. DB Goblet/Zercher Squat - 40 - 40/32
2. DB Push Press - 10s - 14+10*/40
3. DB Rom DL - 20s - 30/28
4. DB Bent Row - 20s - 38/39 (upper-mid-lower)
5. V-Up - BW - 21/21
6. DB Zottmann Curl - 10s - 23/22

[B71]

Block 1 Base Building, Ageless Athlete mods, Week 1/8, Workout 2/5

Mon 24 Jan 22 0445-0540

Short run stretch routine ~5 min

LSS 30 min

5:00 walking warmup @ 6.0 kph @ 1 deg

30:00 @ 9.3 kph @1 deg

5:00 walking cooldown @ 6.0 kph @ 1 deg

[B71]

Block 1 Base Building, Ageless Athlete mods, Week 1/8, Workout 3/5

Wed 26 Jan 22 - 0507-~0550

Mobility + stretching ~15 min

Tango Circuits x 2
1. Reverse Lunge - BW - 35/35
2. DB Push Press - 10s - 46/39
3. DB Rom DL - 20s - 29/29
4. DB Bent Row - 20s - 42/45 (upper-mid-lower)
5. V-Up - BW - 23/23
6. DB Zottmann Curl - 10s - 23/23

[B71]

Block 1 Base Building, Ageless Athlete mods, Week 1/8, Workout 4/5

Fri 28 Jan 22 0445-0540

Stretch & Mobility routine

LSS 30 min

"Heavy Hands" Treadmill walk

5:00 @ 5.0 kph @ 1 deg
5:00 @ 5.5 kph @ 1 deg
5:00 @ 6.0 kph @ 1 deg
15:00 @ 6.5 kph @1 deg

Knees were still feeling the earlier run this week. Not sure if it's the shoes or the knees. Decided to try "Heavy Hands" walk - swinging light DBs when walking. The idea is that it mimics x-country skiing. Saw it on "Art of Manliness" blog; strength trainer Dan John endorsed it. HH is supposed to "spread out" the aerobic load and be effective for condition and body composition.

First session was good, I guess. I'm feeling my legs as I go up the stairs a couple of hours after the workout.

[B71]

Block 1 Base Building, Ageless Athlete mods, Week 1/8, Workout 5/5

Sat 29 Jan 22 0545-0630

Short Run Stretch routine

LSS 30 min

"Heavy Hands" Treadmill walk

30:00 @ 6.0 kph @ 1 deg

Had to convince myself to do this workout. Legs and shoulders were a little stiff (DOMS?) from yesterday. I waffled between doing treadmill jog and doing the HH walk. I went with the HH walk, thinking that my knees would appreciate it.

Some thoughts on BB Week 1:
First week of BB was a bit tough, mentally. I think the cold January weather and the persistent COVID malaise has taken some of my mojo. Lack of enthusiasm might also be partially attributed to TB's overall lack of "sexiness". TB is substance over style and consistent, long term work. It's not sexy but it works if you keep at it.

I need to remind myself that I'm 50 and "sexy" workouts that crush you might be initially exciting but that approach is unsustainable over the long term. I need to focus on staying healthy and - at the low end of expectation - maintaining what I've got or - on the high end - making incremental improvements to my overall fitness (strength, mobility, endurance). It's about playing a complete game and a long game.

So this week wasn't sexy, but it's one week down on the BB block and that's a win.

[B71]

Block 1 Base Building, Ageless Athlete mods, Week 2/8, Workout 1/5

Mon 31 Jan 22 - 0458-0558

Mobility + stretching ~15 min

Tango Circuits x 3
1. Goblet Squat - 40 - 41/35/31
2. DB Push Press - 10s - 40/39/37
3. DB Rom DL - 20s - 28/30/30
4. DB Bent Row - 20s - 48/45/45 (upper-mid-lower)
5. V-Up - BW - 23/23/22
6. DB Zottmann Curl - 10s - 25/26/27

1 min RI between exercises, 3 min between circuits

[B71]

Block 1 Base Building, Ageless Athlete mods, Week 2/8, Day 3/5

Wed 2 Feb 22 0432-0540

Standard stretch & mobility routine ~15 min

LSS 30 min

Warmup 500m / 5:07 @ 6.0 kph @ 1 deg 33 Cal

30:00 / 4.68 km @ 9.3 kph @ 1 deg 305 Cal