Building Back Up

Dustin07 said:
I believe the thought here is that sleds are typically great for recovery because its almost entirely concentric. less damage, more blood flow, low impact. My preference is to hit them after squats or deads. This being my deload week, I was actually thinking of throwing them in, too. You don't have to load up 600lbs for a sled push to have a fun impact that doesn't destroy you. I like doing them as EMOTMs, personally. like 10-12+ rounds.

For your situation, 3-5 minute walks/pushes might make sense to help you develop that WOD type metabolic pathway conditioning. when I was in crossfit we targeted specific pathways independently (phosphagen at 0-20 second windows, glycolytic in that 2-3 minute window, and oxidative which I think we definited in like 8-20 minute wods but I believe is a much broader window than that scientifically.) anyways, only reason I bring that stuff up is cause I think different forms of conditioning are important. if I'm getting trashed on 1-5 rep squats then I think the bursts of sleds are helpful, but if I'm getting trashed during a 5-20 minute Church event then stairs etc might be good. or even walking back and forth with the sled for 3-5 minutes instead of the 30 second bursts.
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I see. 3-5 minutes sled pushes sound terrible, but makes sense. Maybe I’ll start with 1 minute though lol
 
Decent workout today. Took 2.25mg lunesta last night instead of 3mg and felt stronger in the gym, so I’ll keep that or go lower after a week or so. Pull-ups still hurting though.

Bench 3 x 6/6/7 x 225
T-Bar Row 3 x 6/6/6 x 90
Seated BBOHP 4 x 6 x 150
Regular Pullups 3/3/3/3
Hammer Incline Press 2 x 9/8 x 180
Seated DB Lateral Raise 4 sets
Triceps Pressdowns 3 sets
 
Louie used to recommend the Westside guys he could get to do it pull the sled in different ways almost daily - as an easy warmup, or as conditioning work right after training, or on off days to help push blood for recovery. But they were almost always super light - just the metal skid with a plate, maybe 2, more focused on time/volume than intensity. An empty prowler type is significantly heavier than what they often used.

So if it’s for recovery, keep it ultralight and focus on going for a longer distance or time. If you are breathing hard pushing or pulling it then it’s going to be an anaerobic sprint lasting less than 30 seconds.
 
GreenMachineX said:
I see. 3-5 minutes sled pushes sound terrible, but makes sense. Maybe I’ll start with 1 minute though lol
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Hyde said:
But they were almost always super light - just the metal skid with a plate, maybe 2, more focused on time/volume than intensity
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yeah its this part here. if I'm doing an EMOTM down and back then I am digging in and sprinting and thinking back to football practice, pushing 3, 4 or more plates for these 12 second bursts with 40 seconds of rest. but if you're doing prolonged pushes/pulls/walks it gonna be light weight. probably only 1 plate.

one plate, or even maybe an empty prowler (not sure about that, probably depends on the turf you're using) pushed steadily over 1-3 minutes is going to be noticeable and improve your wind capacity for the length of a worship song without destroying your recovery abilities.

I think that makes more sense for your current short term goal and you'd notice improved conditionining in 1-2 weeks tbh. Whereas my weak point is that top amrap set so I want to be better at hard short burts.
 
Dustin07 said:
yeah its this part here. if I'm doing an EMOTM down and back then I am digging in and sprinting and thinking back to football practice, pushing 3, 4 or more plates for these 12 second bursts with 40 seconds of rest. but if you're doing prolonged pushes/pulls/walks it gonna be light weight. probably only 1 plate.

one plate, or even maybe an empty prowler (not sure about that, probably depends on the turf you're using) pushed steadily over 1-3 minutes is going to be noticeable and improve your wind capacity for the length of a worship song without destroying your recovery abilities.

I think that makes more sense for your current short term goal and you'd notice improved conditionining in 1-2 weeks tbh. Whereas my weak point is that top amrap set so I want to be better at hard short burts.
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Gotcha. Thanks. Might start Wednesday.
 
Dustin07 said:
yeah its this part here. if I'm doing an EMOTM down and back then I am digging in and sprinting and thinking back to football practice, pushing 3, 4 or more plates for these 12 second bursts with 40 seconds of rest. but if you're doing prolonged pushes/pulls/walks it gonna be light weight. probably only 1 plate.

one plate, or even maybe an empty prowler (not sure about that, probably depends on the turf you're using) pushed steadily over 1-3 minutes is going to be noticeable and improve your wind capacity for the length of a worship song without destroying your recovery abilities.

I think that makes more sense for your current short term goal and you'd notice improved conditionining in 1-2 weeks tbh. Whereas my weak point is that top amrap set so I want to be better at hard short burts.
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A prowler is like 90-100lbs empty; their sled was just a piece of thick sheetmetal. Empty prowler IS a heavy sled compared to how they used it for recovery and long drags.
 
Weight: 203.2

let’s go!!!
5 year low…maybe 10. Unsure what i was exactly when i did keto on 2016, but it was either 202 or 203. Slept great also!


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Weight: 203.2 again

Squats 3 x 5/5/4 x 275
GHR-modded Back Extensions 3/3/3
DB Walking Lunges 1 set
Machine Shrugs 3 sets
Incline DB Curls 3 sets
Machine Preacher Curls 2 sets

Going to drop squat weight down a little…getting too hard to control form.
 
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