Dave's training

[Dave1]

Copied and pasted from member introduction thread:

Hello all

I'm Dave, a mid 30s Australian who is new here. I've trained before in crossfit and competitive powerlifting, but haven't much moved from the couch in the last 2-3 yrs so am horribly detrained and unconditioned.

I own a real estate company so am mostly sedentary, either at my desk or driving around to meetings. I put in a lot of hours and am mentally exhausted afterwards which has fueled my training procrastination.

Ever since moving cities I haven't been able to find a powerlifting gym here and I can't fathom the thought of stepping foot in a commercial gym so have ordered some home gym gear that'll hopefully arrive soon. Its a squat rack with pullup bar on top, barbell, bench and a few plates. This should get me going for now (would love a kettlebell) as I'm familiar with modifying workouts to suit my abilities and stuff available. Also have a beat up old concept 2 rower that I'll unpack and use for some of the HICs.

At my peak I was fairly strong but was always 'spinning my wheels' when it came to overall fitness. TB just made so much more sense to me. I bought and read both books a while ago and have been lurking the reddit and here ever since. Always like learning more.

I hope to return to playing basketball next season (I played from high school up til mid 20s) so some of the training will be towards that goal. I'm hoping to lose a few % bodyfat, increase strength, speed and endurance. My endurance is and always has been my worst attribute so am looking forward to finally having a structured method for improving that.

Plan is to do SE variant of base building first, then operator and black afterwards. Wish me luck :p

[Dave1]

Gym equipment arrived friday, put the rack together Friday night, stuffed around getting reacquainted with barbell Friday night and Saturday morning. Training starts Monday - base building with se alpha

[Dave1]

W1D1

SE Alpha

3 x 10 of:
- 20kg barbell overhead press
- 20kg barbell bent over row
- 20kg barbell backsquat
- 20kg barbell RDL
- sit-ups

Rest interval 2 mins throughout.

Didn't destroy me like I thought it would, given how detrained I am. It got the sweat and breathing going but that's about all. Maybe the RI was a bit generous.

[xfitxm]

W1D1

SE Alpha

3 x 10 of:
- 20kg barbell overhead press
- 20kg barbell bent over row
- 20kg barbell backsquat
- 20kg barbell RDL
- sit-ups

Rest interval 2 mins throughout.

Didn't destroy me like I thought it would, given how detrained I am. It got the sweat and breathing going but that's about all. Maybe the RI was a bit generous.

That's ok, the first week is easy compared to the others

[Dave1]

Weighed myself this morning at 102.3kg which I'm not very happy about.

W1D2

'E'

25 mins LSS jog around the block on pavement.

Got my ass kicked. Never actually stopped but did have to walk for a few secs a few times. Lungs and heart working over time, got home and sat down in a puddle of my own sweat. Being sunny and 30 celcius out there probably doesn't help.

[Dave1]

Still had DOMS in legs from last nights session

W1D3

'E'

28 mins LSS jog.

Didn't seem to kick my ass like yesterday's, perhaps because less hot and took a flatter route.

[Dave1]

Measured it out on google maps afterwards, Tuesday's was 2.8km and today's was 3.03km

[Dave1]

Legs still feel wobbly from yesterday

W1D4

SE Alpha

3 x 10 of:
- 20kg barbell overhead press
- 20kg barbell bent over row
- 20kg barbell backsquat
- 20kg barbell RDL
- sit-ups

Rest interval 1:45 throughout.

Got the lungs going a little bit with the shorter RI, but got through all reps smoothly

[Dave1]

W1D5 - Rest

W1D6

'E'

75 minute hike along the hilly coastal trail near home. Wasn't a leisurely pace, pushed all the way. May try it with ruck next time.

A couple of pics from my phone on the way https://m.imgur.com/a/KYNXX

[eXpo]

Nice hike man, looks great!