Building A Better Human

[Train_Hard_Live_Easy]

90% week this week.

Took the weekend as full rest. Needed it.

Location: The Training Centre
Equipment: BB & metric feck-ton of iron

After full warm up and movement prep

Fr Sq 4 x 3 @ 215# (felt great, no issues with grip. 3rd set felt strong so I did a 4th set. Very happy)
OH Press 4 x 3 @ 160# (4th set felt fab...felt I still had a couple reps in the tank)
Deadlift 1 x 3 @ 380# (again, these felt great.)

Supersetted Pull-ups (1,2,3) x 2 with Sqwwwwats and press warm up.

Powered by the Man of Steel soundtrack....always helps.

Normal cool down.

Today was a great day. (Also helped by having 2 good nights of sleep. Last week, was getting 5-6 hours only. Not good)

[Green2Blue]

Pretty amazing what sleep will do isn't it? Never ceases to amaze me.

[Train_Hard_Live_Easy]

Easy conditioning day

Location: The Training Centre
Equipment: 35# KB, 20" box, Suspension gear, dip bars, BB with fat grips

Warm up and movement prep with BB

3 x 10 - 12 drag curls with BB and grips
Then,

15s work / 15s rest for 30 mins

Dips
Step up Right leg only. KB in left hand
Step up Left leg only, KB in right hand
Bodyrows
Flutter kicks
Skipping

15s work each exercise, 15s to transition to next exercise. Circuit through for 30 mins non stop. Aim to keep reps consistent and proper form.

10 min cool down AD

Good little sweat on. Nothing too arduous.

BP normal and Resting HR 54bpm. Good times.

https://instagram.com/p/BLJ2s5djsLD/

[Green2Blue]

Nice work. I see you like Rothfuss too! Definitely one of my favorites.

[Train_Hard_Live_Easy]

Nice work. I see you like Rothfuss too! Definitely one of my favorites.

Cheers mate.... only came across him recently..... awesome first book, and starting the 2nd [although I am flying to the UK in November, so I am tempted to keep it for the flight across]

Today was set as a Recovery day............. was going to ride the AD and Netflix but at the last minute saw the dark clouds ease up and decided to hit the trails for a run.

Location: Trails in the Forest behind the house
Equipment: Mk 1 Transportation devices and Polar Beat

Set at 40 mins, 5 mins warm up 30 mins Steady State Run [125 - 141bpm] 5 min Cool down.

Loved it...... I was delighted at the pace I could go at with the HR staying steady in the 130's.... even up the hills...... felt strong.

Stretch off back at the house..... feeling great.

[Train_Hard_Live_Easy]

Strength session - learning session too.

Location: The Training Centre
Equipment: BB & iron

90% day (thereabouts)

Fr Sq 3 x 3 @ 215#
OH Press 3 x 3 @ 160#
Deadlift 1 x 1 @ 380# *

Cool down AD ride.

* this is where the lesson came in. Some days are 'off' days.....felt it on the warmup for the squats...felt really heavy. So limited to the 3 sets.
Indeed everything felt heavy.....even the pull-ups on the rings gave a twinge at the elbow so cut the numbers to 1's & 2' s......still did the same volume just less top-end reps and used the bar (which funnily enough felt great - typically the other way around for me, go figure)
Anyways, warming up for the deadlift. Again, feeling heavy on the lifts. Supposed to be 3 on the deadlift but I pulled the 1 rep at 380# and knew I'd done my max for the day.
So I stepped away, walked around my training centre and came back to do a back-off set for a triple. Took 15# off and pulled a triple at 365#...... walked away a happy chappy.

Sleeps been great, eating is going well.....it was just an 'off' day.

Still enjoyable though..... I came away without pain, always a win.

[Green2Blue]

Strength session - learning session too.

Location: The Training Centre
Equipment: BB & iron

90% day (thereabouts)

Fr Sq 3 x 3 @ 215#
OH Press 3 x 3 @ 160#
Deadlift 1 x 1 @ 380# *

Cool down AD ride.

* this is where the lesson came in. Some days are 'off' days.....felt it on the warmup for the squats...felt really heavy. So limited to the 3 sets.
Indeed everything felt heavy.....even the pull-ups on the rings gave a twinge at the elbow so cut the numbers to 1's & 2' s......still did the same volume just less top-end reps and used the bar (which funnily enough felt great - typically the other way around for me, go figure)
Anyways, warming up for the deadlift. Again, feeling heavy on the lifts. Supposed to be 3 on the deadlift but I pulled the 1 rep at 380# and knew I'd done my max for the day.
So I stepped away, walked around my training centre and came back to do a back-off set for a triple. Took 15# off and pulled a triple at 365#...... walked away a happy chappy.

Sleeps been great, eating is going well.....it was just an 'off' day.

Still enjoyable though..... I came away without pain, always a win.

Off days can be really frustrating, especially when you're eating, sleeping, and training well. I admire your positive attitude and acceptance of the situation.

[Train_Hard_Live_Easy]

Cheers G2B.

Today was an 'Easy' day..... a time for play.

Location: The Training Centre
Equipment: 2 x 24kg Kettlebells

Thorough warm up and movement prep,

Then

40s/20s (work/rest)
Alternating Bent over Row with KBs - maintain posture throughout, no rotation
Leg raises
Mr Spectacular (inchworm to push-up to clean+Squat+press @ 1 x 24kg)
2 rounds

Then

10 x 1A Swings (24kg KB)
10 x Hindu push-ups

6 rounds, minimal rest (alternate arms each round)

15 min cooldown on AD.

Good fun session, with a great glow occurring. The swing push-up combo was from Andrew Read, but the proper session is with 32kg KB and for 10 rounds.

https://instagram.com/p/BLR2bmIDSKR/

[Train_Hard_Live_Easy]

Location: The Glasshouse
Equipment: AD6

60 minute recovery ride. Max HR 121bpm. Aimed to stay 112 - 121.
Objective achieved.

On with the weekend. Happy Thanksgiving to all the Canadians on here.

[Barkadion]

Location: The Glasshouse
Equipment: AD6

60 minute recovery ride. Max HR 121bpm. Aimed to stay 112 - 121.
Objective achieved.

On with the weekend. Happy Thanksgiving to all the Canadians on here.

I've never used AD for a long ride... How's that? Would you recommend that as LSS?