03-17-20 03:53 PM - Post#895730    

My kids are sick of me saying " Come on we have to go for a walk in the woods for our daily dose of phytoncides"...which is a substance plants give off that supposedly boost your immune system. Regardless being in the woods is good for you in many other ways that make you happier and hardier. Well...other then the EEE carrying mosquitos and Lyme disease carrying ticks up here...sigh

03-18-20 08:49 AM - Post#895754    

• Arsenio Billingham Said:

I'm all for simple, for sure. May be doing a lot of one-kb stuff for awhile...

03-18-20 09:29 AM - Post#895757    

Once again...the DMPM will see us through.

Mark it Zero.

Bunker Sessions
03-18-20 10:17 AM - Post#895760    

• BChase Said:

Happy Birthday, young man!!!I

I've become a Garage Gorilla, too. Hopefully, I'll be back in the gym to celebrate my 74th with my gymmates in May. Last year, the theme was "Whiskey and Deadlifts". Won't be as much fun to repeat that while self isolating, but at least I won't have to find someone sober enough to drive me home.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

Edited by AAnnunz on 03-18-20 10:19 AM. Reason for edit: No reason given.

Re: Bunker Sessions
03-18-20 12:16 PM - Post#895767    

• AAnnunz Said:

Oops, degrees, Al, I did turn 51 last month!

Basement workout today.

Double Front Squat Kettlebells 70's
8 x 5 alternated with Double Rows 8 x 5

TGU 70 5 each side

Two hand Swings, sets of 10-15 until I got to 200 with an 88.

Re: Bunker Sessions
03-18-20 12:44 PM - Post#895769    

• BChase Said:

Strong work!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-20-20 04:19 PM - Post#895872    

Back on the kettlebells over here now the UK is closing everything. And just counting myself lucky I still have a job as many have lost theirs.

Training now looks like this

Workout A | Double kb focus
- squats
- clean and press

Workout B | Easy bodyweight session

- Todays was a complex. Either 10 reps or 10 second holds
1) Squat
2) Walk outs (only to press up position)
3) Press ups
4) Plank
5) Bird dog
6) Glute bridge
7) Lying leg raises

Rinse and repeat a few times

Workout C | Single kb focus
- squats
- press
- swing
- row

Just going ABCBABCB

Been working out with my partner too, and it reminded me how fun having a training partner can be. Relationship gains!

Take care all

Re: Bunker Sessions
03-21-20 08:45 AM - Post#895896    

• RupertC Said:

Here's what's been working for me on lockdown in Spain. Every morning, I've been doing a 30-minute session based on martial arts basics, coordination exercises (juggling / agility ladder / crawling / tumbling) plus some mobility work. I find pullups fit well into this session on my heavy and medium days.

I then do light sessions two evenings per week. These are basically the same as the morning sessions, with maybe a little bit more martial arts basics. I do medium sessions another two evenings. These are based around jump rope, loaded carries, kettlebell swings and pushups. Then I do heavy sessions another two evenings. This is my usual Southwood-ish training, with swings, pushups and grip work as a finisher.

Because nobody can go out, any of these sessions can get a bit family-oriented. So, one of my kids might borrow my jump rope or my wife might ask me how to do kettlebell swings. All good! I am taking the seventh evening off and putting on some nice clothes instead of slobbing around in a tracksuit...

Check out my critical-thinking blog at sharpenyouraxe.substack.com

Edited by RupertC on 03-21-20 08:46 AM. Reason for edit: No reason given.

Bunker Sessions
03-22-20 09:34 AM - Post#895938    

Nice job, Rupert. It's not clear to me -- are people in Spain still allowed to leave the house to go for walks (alone)? In the parts of the US with shelter in place orders in effect, outdoor running/walking/hiking is still allowed, if social distance is maintained. Brutal if you can't leave the house at all.

My general schedule has been:

AM: walk, 100 swings, 3 x 3 front squats or 5 DL singles (light)

mid-day: walk and family yoga (via YouTube instructor)

Late afternoon: walk and another session -- usually 2-kb long cycle or something that involves pressing and/or carries. Not trying to destroy myself, just getting some work in.





Edited by BrianBinVA on 03-22-20 10:09 AM. Reason for edit: No reason given.

03-22-20 09:55 AM - Post#895941    

• BrianBinVA Said:

Cheers! We are allowed to take the rubbish out or to go to the nearest supermarket or the chemist and that's about it. Some people can go to work or care for vulnerable people, but most have to stay inside most of the time. You can walk a dog but not take kids to the parks, which are closed.

Going to the supermarket is actually quite weird. They let in limited numbers, so you have to queue up outside and wait for people to leave. Everyone keeps a distance of a couple of meters. You see lots of plastic gloves and face masks.

I would work on the assumption that something not too different is coming to the rest of the world. If all shops except supermarkets are closed, what will you run out of? Think stationary, ink for the printer, etc. I really regret not buying a handful of pens!

Check out my critical-thinking blog at sharpenyouraxe.substack.com

03-22-20 10:11 AM - Post#895943    

Yes, I imagine those same sorts of restrictions are coming to us as well...

03-22-20 10:38 AM - Post#895946    

Occurred to me there’s some irony in all the years of forum posts and Facebook questions and all the articles and blog posts along the lines of “if you were stuck on an island with only one kettlebell/barbell/no equipment etc, what would you do...”

...well folks, here we are!

Log

03-22-20 10:41 AM - Post#895947    

Also it was reported today that since the idea of lockdowns and gym closures were coming here next, people moved on from panic buying beans and toilet paper and moved on to clearing the shelves of home gym equipment.

Log

03-22-20 02:42 PM - Post#895956    

• aussieluke Said:

Yes we are, though in my case by nature I tend to social distance so I've been here for quite a while. Consequently I have a pretty nice home gym and don't have participate in the run on home gym equipment.

"Coyote is always waiting, and Coyote is always hungry."

03-22-20 03:39 PM - Post#895960    

• aussieluke Said:

That was the reason for the thread. Let's get as many of those desert island ideas out there for people to peruse, and stay enthused, while hunkered. For those of us with a home gym, it's business as usual, but I'm hoping for some great creative limited equipment ideas for the those who used to train at a gym.

Any cool DMPM variations?

03-22-20 04:02 PM - Post#895965    

We had built a nice summer gazebo thingy - two sides closed, two side open - to sit with friends in this summer.

Today it became the gym. When I got out all our gym equipment, I realised there was a lot! Helped clear out the shed properly too. 110kg of barbell, 4 kbs, a gym bench, 2 bands, TRX, gym rings hanging from a tree.

I printed out a week of park bench workouts from the generator and taped them to the walls. I ought to go further and write the day of the week on top of each of them; otherwise analysis paralysis will strike.

UK is encouraging running and biking solo - in fact today they banned cars from Richmond Park, making it even better - so I ordered my wife a new bike.

If we can just keep to a routine, the family will be in great shape by summer. ..

03-22-20 09:50 PM - Post#895981    

Popped my SI joint, again. Trip to the chiropractor Friday to re-align. Doing 30 days of Yoga with Adriene and walking 4-5 miles a day.

03-23-20 02:28 AM - Post#895983    

• BChase Said:

Aw, man... that sucks!

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

03-23-20 08:48 AM - Post#895989    

• iPood Said:

Thanks, It's fixed, the good news is I'll gain flexibility and rest the body a little.

03-23-20 03:35 PM - Post#896004    

• BChase Said:

That's lucky. Because real soon now, you won't be able to see people for minor injuries. People, be careful - just don't overtrain and get injured now you have all this time!

03-23-20 04:04 PM - Post#896010    

• Old Miler Said:

Agreed. I'm guessing there will be plenty of people pushing hard for PRs and other milestones with all this time (in theory) to train. Prolly not a good idea...

03-24-20 02:47 PM - Post#896057    

• Old Miler Said:

You're right. It's funny, I've done 4 days of it and when I twist myself into a pretzel doing the yoga for 25 minutes a day, , it's hitting all the spots I need. Lower back, hips. Got my 10k steps in walking today.

03-24-20 07:01 PM - Post#896065    

Nice little session this AM:

7 push ups - 10kg plate on back.
7 chins ups - bodyweight.
5 push ups - 20kg weight on back.
5 chin ups - 10kg.
3 push ups - 25kg weight on back.
3 chin ups - 15kg.

The above ran through three (3) times (45 reps each exercise).

Then

7 x Goblet Squat - 48kg on slant board.
7 x ab wheel.
5 ""
5 ""
3 ""
3 ""

The above ran through two (2) times (30 reps each exercise).

Loved it.

"A sunset fixes everything" www.activelifeandlive.wordpress.com

03-25-20 06:53 AM - Post#896077    

Hi Everyone,

Thought I'd jump on this topic quickly. We're pretty much in Lockdown here in the UK now so I decided to try and get some stuff online to train at home. Managed to get hold of a 24kg KB and already have an ab wheel and a jump rope (so pretty minimal).

Was going do an easy strength style workout as follows;

Workout A
Sumo Deadlift - 2x10
Bulgarian Split Squat - 2x5 (each leg)
Bent Over Row - 2x5 (each arm)
Overhead Press - 2x10 (holding the KB with both hands, I'm not strong enough to do it with each individual arm!)

Workout B
Suitcase Deadlift - 2x5 (each side)
Goblet Squat - 2x10
KB High Pull - 2x5
PushUp (hands on KB) - 2x10

Will cycle through A/B/A/B/A etc

Each workout is proceeded with 2 x 5 Mins of Jump Rope and followed by 75 KB Swings, Farmers Walk of some kind and Ab Roll Outs.

I'm sure the sets/reps will evolve over time but starting with larger numbers (compared to Easy Strength) for the bigger lifts seemed to make sense with using a lighter weight.

03-25-20 11:34 AM - Post#896090    

Wii and PS4 VR games are fun for the kids to stay active. I've been hinting at dedicated exercise sessions, but they're not interested and I don't want to force anything while we're still on "break". Once remote schooling starts and they have a phy ed expectation, that may change.

For myself, I haven't made any changes to my daily workouts, I've been inside for barbell/kettlebell sessions and running on the treadmill anyways (Minnesota winters). The only change I've made is setting up a pull up bar and 20kg KB next to my desk, and when I take breaks I'll knock out a few push ups/pull up/swings, or do some stretching. Once I hit 100 swings & push ups and 10 pull ups, I'm done with that for the day.

This, too, shall pass

03-25-20 03:56 PM - Post#896103    

• DaveWillis1978 Said:

You can tap exactly this into Dan's workout generator and it will give you workouts. If ever a software-as-a-service was right for it's time, this one is!

03-25-20 06:19 PM - Post#896108    

Saw on a well known fitness/leadership guru guy's Instagram the following workout:

"Pull-ups. On the minute. 1-20. 1 minute rest. On the minute back down to 1. "

Not sure I believe that workout is actually possible, but thought it'd be fun to see how far I could get going up before I failed, and then work back down. I can usually do 10 strict pullups "whenever".

Here's how I did. Going up:

Sets 1 through 6 were strict, collar bone to bar, back to dead hang.
Set 7 was a bit less strict at the top, but did them all.
Set 8 I failed on the 5th rep.
Took the extra minute rest after the failed rep.

Going down(number completed/Target number):
7/7
4/6
3/5
3/4
3/3
2/2
1/1

Definitely far less strict at the top with the descending sets. More like adams apple to bar than chest.

Pretty fun, ended up being 55 total pull ups for me in around 15 minutes. I think if you could do it to 10 and back down you would be an absolute freak.

vincit qui se vincit

Re: Bunker Sessions
04-04-20 08:51 AM - Post#896457    

• padddleperson Said:

I just wanted to say thank you for this book recommendation. It was extremely eye-opening for me. So brilliant in its simplicity, and frankly his premise that the appeal of alcohol is really just a psychological phenomenon supported through advertising by massive companies and consensus belief that there are advantages to drinking (when in reality there are none) really illustrates the power of the mind. I don't mean to hijack this thread, but it's occurring to me that not only do stay at home (ie. quarantine) efforts force us to rethink and exercise creativity in our physical training, but maybe it's an opportunity for personal introspection as well.

Again, thank you for the recommendation. I found it extremely valuable.

Re: Bunker Sessions
04-05-20 02:57 PM - Post#896501    

Not sure if this has been said....but Dan 'Four Steps' workout

http://danjohn.net/2011/06/the-four-step s/

Easily worked on at home.

Richard

Re: Bunker Sessions
04-05-20 05:02 PM - Post#896505    

Dumb question, but I have a 16, 20 and 24. Would the Eagle be insane to attempt 'lopsided'? Would a two second pause-and-switch-sides half way be cheating?

Re: Bunker Sessions
04-05-20 08:13 PM - Post#896510    

• Old Miler Said:

Try it and see. You could also try asymmetrical load with 2 of your bells. Either way you'll have to break the rule about setting them down in order to switch hands, but I doubt that'll negate everything.

Re: Bunker Sessions
04-06-20 01:11 AM - Post#896520    

• Old Miler Said:

That would be an improvement, unless your goal is become better at doing The Eagle instead of reaping benefits from it.

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

Re: Bunker Sessions
04-06-20 01:47 PM - Post#896556    

• Old Miler Said:

I'm in the same boat myself, and I'll be trying an unbalanced Eagle later this afternoon. I have a 16kg, 24kg, and a 32kg. The game plan is to start with the 16kg and 24kg and switch after each set of farmer's walks. So, let's say the 16kg is in my right hand and I DKBFS, drop the bells to my sides and farmer walk the length of my gym. Then, set the bells down and turn around so the 16kg is now in my left hand, clean them to rack position, second set of squats, farmers walk, and repeat.

Re: Bunker Sessions
04-06-20 02:42 PM - Post#896557    

• RupertC Said:

So, I did this for three weeks. I found that not going out and doing martial arts with my mates meant I never felt drained of energy, but not being able to go for a walk for recovery and doing S&C 4x / week meant I lacked a little snap.

I am now doing a little deload for Easter. My main evening session is now alternating three exercises for one minute on / 30 seconds off for 12 rounds. I am doing TGUs to hips high position with 24k, deep bottom-position goblets with 48k and milling with my 12k clubbell. I switch sides on the TGUs and the milling every round. A little jump rope to warm up and some loaded carries as a finisher. I am thinking 3x / week, plus some easy MAs on other evenings. My morning sessions are unchanged, but I'm skipping the pullups for a week.

Check out my critical-thinking blog at sharpenyouraxe.substack.com

Edited by RupertC on 04-06-20 02:42 PM. Reason for edit: No reason given.

Re: Bunker Sessions
04-06-20 03:47 PM - Post#896562    

Rupert, are people in Spain still banned from exercise?

Great to hear death rate falling steadily, hopefully they will relax a bit and let you out a bit soon. UK allowed out once daily for exercise, more people are running than ever before...

04-06-20 04:35 PM - Post#896565    

I've restarted KB Strong, a Geoff Neupert program with a bit of a cult following in some places. I don't know if it deserves hype, but I've done it before and it got me stronger.

It's a minimalist program with double KB clean and presses, with relatively heavy KBs.

Re: Bunker Sessions
04-06-20 05:11 PM - Post#896566    

• Old Miler Said:

All those fools who didn't spend years building a backyard gym are banned from exercise. Mwahahahahaha!

Seriously, dog owners can go out and everyone else can walk to the nearest supermarket and that's about that. Here's a video of a jogger getting arrested after she refused to accept a fine and go back home: https://www.youtube.com/watch?v=VCjSYk3C0i4

Check out my critical-thinking blog at sharpenyouraxe.substack.com

Edited by RupertC on 04-06-20 05:13 PM. Reason for edit: No reason given.

Re: Bunker Sessions
04-07-20 03:37 PM - Post#896604    

• RupertC Said:

I guess people are getting good at farmer walks and rucking ;-) Wife and I started walking to shops a mile away instead of driving, with two adult boys to feed a week's shop can be quite a load!

Bunker Sessions
05-01-20 07:36 AM - Post#897486    

So, after an eternity in one of the hardest lockdowns in the world, the Spanish government is finally easing off the conditions. This comes just as I am coming up for a deload week. After doing strength work 4x/week, I see a week of roadwork and some bodyweight training just around the corner! I'm not a talented runner and I don't do very much (hill sprints twice a week and a mile or two once a week), so I'm surprised how much I missed the endorphins...

Check out my critical-thinking blog at sharpenyouraxe.substack.com

Edited by RupertC on 05-01-20 08:07 AM. Reason for edit: No reason given.

Re: Bunker Sessions
05-06-20 01:34 PM - Post#897709    

Today I did my first workout coming out of 7 months of mobility work.

Grad workout with a SINGLE 16kg.

basically this isn't techniquely the grad workout which asks for doubles but I only have the 16kg at my GF. If I had all my KBS I would of used a 12+16kg pair.

Cleans X2
Press x1
Front squat X3

Left then right.

I did 15 left +15 right.

I liked the asymmetrical squats they show up my unequal hips.

Re: Bunker Sessions
05-07-20 01:07 PM - Post#897741    

Today was density training.

20 mins on the timer

1 arm C&PP with 16kg managed 90 total reps reasonably easy for me.

Then 3 sets of renegade rows with 16 kg.

Re: Bunker Sessions
06-15-20 04:00 PM - Post#899185    

This weekend I was somehow talked into turning a few square metres of sad bald dirt at the bottom of our garden into a perfectly flat rectangle of astroturf. I then discovered the raised bit is where the builders buried all their rubble 90 years ago, now bound with roots. And bought a pickaxe for the first time in my life.

Wow, what a total body workout. It made my quite glad I've been playing with a 24kg bell the last few weeks
- Loads of shovelling for the hammies and arms
- Ten bags of ballast and sand bags at 22kg
- Pickaxe swinging - really hits the anterior chain
- Hours in a squat position, because the ground was too knobbly to kneel
- Finish off with "linear and lateral warmups" and high-knee drills to flatten the sand

Anyone else wants to try, you're welcome to pop over to London and do a few more square metres. I might even give you a cert...




Edited by Old Miler on 06-15-20 04:02 PM. Reason for edit: No reason given.

Re: Bunker Sessions
06-15-20 06:26 PM - Post#899191    

• Old Miler Said:

If you were a bit closer I'd be tempted. Especially if there's a cert involved

If you ever get the chance to dig/hack out a tree stump, definitely give it a go, it's great fun, sort of.

Thanks to everyone who makes this forum so useful and such a good place to be.

Re: Bunker Sessions
06-16-20 01:12 AM - Post#899210    

• Craig1971 Said:

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin