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My Busy Dad protocol - a GtG success

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some "Fat Burner" speed walking.
8 seconds all out.​
12 seconds rest.​
30 repeats.​
10 minutes.​
Lots of breathing lots of sweat, got warm today.
Hopefully, this will help with my conditioning.

12 steps per speed-walking sprint

Legs were burning every sprint
I don't know if that's a good thing.
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some "Tabata" burpees.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing lots of sweat, got warm today.
Hopefully, this will help with my conditioning.

6 burpees with pushups x2
5 burpees no pushups x4
GASSED OUT
jumping jacks x2

My legs were burning a bit at the end.
I don't know if that's a good thing.
 
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Adachi said:
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some "Fat Burner" speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing lots of sweat, got warm today.
Hopefully, this will help with my conditioning.

6 burpees with pushups x2
5 burpees no pushups x4
jumping jacks x2

My legs were burning a bit at the end.
I don't know if that's a good thing.
Click to expand...
Your walking routine looks pretty interesting. I might give it a try tomorrow morning. Thanks for posting it.
 
ShawnM said:
Your walking routine looks pretty interesting. I might give it a try tomorrow morning. Thanks for posting it.
Click to expand...
I had a typo from not editing my post from lunch - those were all burpees. but yeah, there's something to it. some subjective sensations indicate that it is having the desired effect.

Pavel tends to eschew "HIIT" or at least what some people call "HIIT".
but as I'm reading from Dr. Gibala, it would seem that some people might be overdoing it.

There is definitely some improvement. quantifying it is difficult for me to do. I don't have a cuff or anything to check on my blood pressure or anything, but I had a decrease in RPE with loaded carries. I'll go ahead and chalk that up to the "Cardio", for now.
 
SUPPLEMENTAL "CARDIO"
Rain let up so I took the opportunity to go outside.
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing lots of sweat, it's humid out.
Hopefully, this will help with my conditioning.
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing no sweat, it's cold out.
Hopefully, this will help with my conditioning.
some burning in the legs
 
Kettlebell AXE
H2H Swings
32kg x 6/20

20 very good sets today, not quite perfect.
SET 20 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out.

6/20 step load
RPE ~6.5(The session felt a little easy today; each set felt easy, and my mind was wandering.)
Interestingly it doesn't register as a difficulty with my strength. Rather, the challenge seems to be more of a Heart/Lungs/Cardio issue.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna try waiting for RPE 6 (aka: borrringgg)
Will stay with 20 sets for now...

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing very little sweat, it's cold out.
Hopefully, this will help with my conditioning.

Even though I'm intending to go all out I'm experiencing less burning sensations in the legs
I suspect this has to do with mobilizing Creatine Phosphate, and the fat burning systems.
but, it's mostly guess work at this point.
 
HYPERTROPHY

towel kettlebell upright row
48kg 10/3
40kg 10/3
Very intense.
lots of pump and congestion after.

towel standing kettlebell curl
32kg 5/1
24kg 10/4
No Kipping, Lots of pump and congestion but no burn.

Notes:
Felt beat up and tired today. not feeling in the zone, at all.
Tonnages overall are still going up, despite periodically using low-volume AMRAP sets periodically.
Doesn't seem to make much difference either way at this point.

1710871003688.png
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some "Fat Burner" speed walking.
8 seconds all out.​
12 seconds rest.​
30 repeats.​
10 minutes.​
Lots of breathing lots of sweat, got warm today.
Hopefully, this will help with my conditioning.

12 steps per speed-walking sprint

Legs were burning most sprints.
I don't know if that's a good thing.
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing very little sweat, it's cold out; and lots of burn in the last couple sprints.
Hopefully, this will help with my conditioning.
 
Kettlebell AXE
H2H Swings
32kg x 6/20

20 very good sets today, not quite perfect.
SET 20 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out.

6/20 step load
RPE ~6.5(The session felt a little easy today (about the same as last time); each set felt easy, and my mind was wandering.)
Interestingly it doesn't register as a difficulty with my strength. Rather, the challenge seems to be more of a Heart/Lungs/Cardio issue.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna try waiting for RPE 6 (aka: borrringgg)
Will stay with 20 sets for now...
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some "Fat Burner" speed walking.
8 seconds all out.​
12 seconds rest.​
30 repeats.​
10 minutes.​
Lots of breathing not much sweat, it's cold out.
Hopefully, this will help with my conditioning.

Avg 12 steps per speed-walking sprint.
Some 13s, almost got a 14 step interval but not quite.

Legs were burning most sprints.
I don't know if that's a good thing.
 
WORK CAPACITY
30 Minutes
Loaded carry, 40kg
Rack position, alternating
Cheat cleans to 2-Hand-Support(I'm not testing the 1H rack, I'm training for increased distance.)
W : R = 27 : 33 (s)

The plan is to include this once or twice a week.
The progression is to shift the work-rest ratio weekly by one second.

I think this wasn't hard till around set 20, but I felt like I hit a wall; the difficulty felt more immediate; like I was running out of gas. this progression is not looking to be as obviously likely to play out without repeating a week's loading, as I had hoped. I will keep my eye out for where the step load I need to use will be, and stick with that for as long as needed.

today was a little bit less tough, but I did pass the talk test throughout. Lots of breathing, lots of sweat; it's really warm outside.
Maybe my supplemental cardio is having a desired effect on my work capacity.
My muscles feel largely untouched, and maybe slightly stimulated. But, the cardio challenge during the session felt pretty intense.
I seem to be feeling stronger today, and it's probably a mix of the recent cardio, and volume of work; it's a good fit for now. i did not get a good sleep last night, though.

I'll definitely continue to sneak in some light interval work, to help focus on my conditioning, in light of Dr. Gibala's book.
as was said about the kettlebell mile: is this a test or a session? ... the answer may be Yes, or both; for this practice as well.

Rack Carries 40kg​
Week​
work​
rest​
RPE​
1​
20​
40​
7.5​
2​
21​
39​
7.6​
3​
22​
38​
7.75​
4​
23​
37​
8​
5​
24​
36​
8.25​
6​
25​
35​
8.3​
7​
26​
34​
8.25​
8​
27​
33​
8.3​
9​
28​
32​
​
10​
29​
31​
​
11​
30​
30​
​
12​
31​
29​
​
13​
32​
28​
​
14​
33​
27​
​
15​
34​
26​
​
16​
35​
25​
​
17​
36​
24​
​
18​
37​
23​
​
19​
38​
22​
​
20​
39​
21​
​
21​
40​
20​
​
Trying to incorporate something resembling cardio.
The plan is to repeat any week's loading if I hit a stop sign.​
 
Kettlebell AXE
H2H Swings
32kg x 6/20

20 very good sets today, not quite perfect.
SET 20 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out.

6/20 step load
RPE ~6.0
Today felt much easier. It was the first time In a few weeks that I waited till after to do some of my Suplemetal Cardio. the RPE Drop today is palpable. Will Retest the next session for a new step load. and will reserve AXE training as my first practice of the day. My speed walking sprint work does take it out of me a bit. and notably bogs down my Swings.

Interestingly it doesn't register as a difficulty with my strength. Rather, the challenge seems to be more of a Heart/Lungs/Cardio issue.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna retest after waiting for RPE 6 (aka: borrringgg)
Will retest next time...

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing very little sweat, it's cold out; and lots of burn in the last couple sprints.
Hopefully, this will help with my conditioning.
 
Screenshot_2024-03-26-13-16-16-97_92460851df6f172a4592fca41cc2d2e6.jpg

Welcome to the family.

Today an inaugural 5/20 EMOM.

Tough but fair.

I can't say I'm particularly sore. But I can tell that everything between my heels and my outstretched hands noticed what I did today.

The day after followup: Delayed Onset Muscle Soreness. a little soreness in the traps. so far so good.
 
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SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
It's raining out, so, some burpees in a corner of the warehouse are called for.
on a whim, I decided to try some "Tabata" circuits.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing not much sweat, it's cold today.
Hopefully, this will help with my conditioning.

2x 6 burpees with pushups​
2x 5 squat thrusts​
2x Mountain Climbers​
2x jumping jacks​
GASSED OUT
5-minute walk

My legs were burning a bit at the end.
quads were congested and pumped.
I don't know if that's a good thing.
 
HYPERTROPHY

SUPER SETS for VOLUME

towel kettlebell upright row
64kg 5/1
56kg 5/1
48kg 5/10
32kg 16/1
Very intense. amrap
lots of pump and congestion after.

towel standing kettlebell curl
40kg 5/1
32kg 5/10
24kg 12/1 amrap
No Kipping, Lots of pump and congestion but no burn.

1711651209600.png

Notes:
Felt stronger today. feeling pretty good.
sets of 5 felt a little too easy. shoulders and bi's don't feel very sore, congested.
I just found out I can do a set of 5 upright rows for 64kg, so that's good. next time I will test for 72kg.
curling the 40kg bell feels strong on the brachialis but my biceps aren't quite up to it.
so ... maybe next time, alternate high weight(hammer) and low weight(supinated) sets, for now.
Tonnages overall are still going up.
gonna go back to 10s next time, maybe 15s, for this. I spent a little too much time out there.
 
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SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
It's raining out, so, some burpees in a corner of the warehouse are called for.
on a whim, I decided to try The "One Minute workout".
20 seconds all out.​
2 minutes rest.​
3 repeats.​
~5 minutes. (took the last rest period after to walk for 5 minutes so ~10 minutes total)​
Lots of breathing not much sweat, it's cold today.
Hopefully, this will help with my conditioning.

3x 7 burpees with pushups​
​
not GASSED OUT

5-minute walk

My legs were burning slightly at the end.
quads were a little congested and pumped.
I don't know if that's a good thing.
Could shorten the rest a bit, I think.
 
TODAY IS TEST DAY !!!

Kettlebell AXE
H2H Swings
32kg x 6/30

Felt fresh today
30 very good sets today, very close to perfect.
SET 24 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out very well.

6/30 step load
RPE ~8.25
Today felt tough and doable. Main source of RPE is "Cardio Sensations"; which really took a toll around set 25. Musculature in the thighs and glutes felt nominally the same till set 28. It was the second time In a few weeks that I waited till after to do some of my Suplemetal Cardio. the RPE Drop today is palpable save some cardio for after AXE swings. It may be better for my goals. Will reserve AXE training as my first practice of the day. My speed walking sprints take it out of me a bit. and it notably bogs down my Swings.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna retest with the 40kg bell after waiting for RPE 6 (aka: borrringgg)
 
SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.
20 seconds all out.​
10 seconds rest.​
8 repeats.​
4 minutes.​
Lots of breathing very little sweat, it's cold out; and lots of burn in the last couple sprints.
Hopefully, this will help with my conditioning.
10 minute walk, after.
 
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