abf balanced approach

This mornings workout was an upper 20% day. Felt strong and locked the fuck in. Lessons from today will ECHO through the remainder of this training cycle and the END OF TIME. I AM THE MIGHTY THOR FJFJENDNFNRJRJFNSNS.

how we do, AM workouts 

1)ABC, 1xcarry, 3-5x rounds of calisthenics and rdls, 1xarms

2)Mobility and rope

3)Press, same as ABC

4)Mobility and rope

ABC

- work up to top weight. Get.1-5 rounds adding 1 round per workout.

- back off to medium weight. 2 sets at double ABC reps (4/2/6).

- back off to light weight. 1 set at triple reps (6/3/9).

Press

- aim for rep goals at top weight. No specific reps per set but stop 1-2 before failure. Increase reps goal every workout by 5-10.

- back off to medium weight and perform 2 sets.

- back off to light weight and person 1 set.

- every set ends with goblet squats.

Carry can be whatever implement. Just take it for a walk.

Calisthenics 

- Press (archer pu, pseudo pu, ring pu, ring dip, rto pushup)

- Pull (all ring rows)

- rdl (landmine, kb, whatever)

Mobility

- focus on hips and Hamstrings.

- include light pump work for all body parts.

- coassack training.

PM

- rope flow

you dont need to game the system

Despite what im about to write, I've truly enjoyed running keto in the past. But when i ran it I kept looking to it as the thing that would get me lean and mean. And...maybe it could have too. But the takeaway here is i didnt have to. My largest fault has always been doing way too much shit. High volume and conditioning is 100% something possible...IF you work up to it. If instead you decide you are going to do 300 pushups a day while learning to juggle knives you are likely proper fucked.

Here's the deal. Unless you are training for a purpose, you don't need a training or eating strategy. 

Summarizing the keys

- eat whole foods.

- consistent effort trumps intermittent intensity.

- add volume and weight SLOWLY. 

The most common infraction im guilty of is adding. More. Shit. In. And it isn't like there is no place for MORE. But does more fit into your program? 

Low frequency and high intensity seems to work well with more. If you are training 2x/week then going to failure is probably a great idea. Conversely if you are training 3-5x a week? Maybe and maybe not. Adding more at some point is just more.

abf: minor tweaks

Abc

- one kettlebell 

- when lower back or Hamstrings tap out, switch to 3x15 calisthenics movements

- ring arm work

Press

- one kettlebell

- every round ended by 3-5 goblet squats (can use heavier bell)

Keg carry days  or sets intermittently sprinkled in.

Off days are OFF for heavy work.

- high rep bands and mobility 

- mace swings

- sled drags