Powerful…i miss the sauna my current gym doesn’t have one

What’s the program

The program is very mix-and-match. Here's a pdf of it

docdroid.net/H1aUQmX/tactical-barbell-conditioning-pdf

I follow Black Protocol since I like to focus on weightlifting with conditioning as something that keeps me well-rounded.

My routine kind of follows as something like:

1. Sunday - 5/3/1 (or a rest day, my deadlift progression is very low priority)
2. Monday - HIC Session
3. Tuesday - 5/3/1
4. Wednesday - Endurance
5. Thursday - 5/3/1
6. Friday - HIC Session
7. Saturday - 5/3/1

Every like 6 weeks I try to do one of the challenge sessions. They're f***ing impossible

Interesting. Yeah I probably wouldn’t switch off my current lifting program but I’m intrigued with the conditioning program stuff. I’ve just been basically doing one speed day a week and zone 2 the rest and I’ve been looking for something a bit more structured. Going to read up on this tonight, thanks.

I got some kds for when I play indoors . I’ve been playin outside lately tho so i hoop in some trail running shoes for the extra cushion. I want to get some of Anthony edwards shoes if I ever stop mart playing indoors heavy again

Did a 19km obstacle run this morning in 2:40, distance was Allright except some obstacles made running though as f*** (ice bath, 1km with 20kg bags and some hang excercises). Feel really good how I did though, couldve gone better but also way worse. I would recommend something like this for everyone who does a form of hybrid training or thinks about it.

how do you put weighted exercise on this app again i wanna try it so it marks that plus my steps

how long does fasca take to heal does anyone know?

what shoes do you guys use to workout in ? i am using new balance 880 in particular because of my fasca

plantar fascia ?

Had that s*** like a year ago and I kinda just stopped running for a few weeks and was rolling my foot on a lacrosse ball daily. Just rest and stretches did it for me

yes, so i have been going to a foot dr as of now so my issue was not wearing proper shoes while working out and standing all day i stand and walk all day for work so i think it was a combination of all this and going through all this for a long period of time it finally caught up to me

i read this takes about 3-6 months to heal and with rest i did about 2 weeks of rest with no gym

I use insoles which correspond to what is wrong with my gait (I underpronate aka land more on the outside of my foot wearing normal shoes).

Since using these (learnt about them in high-school and re-up every 4-5 months depending on running activity) I’ve been good.

Doing tibia raises and horizontal calf work has also helped tremendously.

I use the sheiko app and it automatically puts it in for me

doin 500 reps today

went back to the gym after like 2 months off

hit arms on friday and since yesterday my biceps feel nuked like they're not even sore its pure f***ing agony if i try to extend my arm

i did 30 lb barbell curls but i just did hella volume and now im paying the price

i dont wish this s*** on anybody this DOMS beating the f*** out my ass

gotta go supeeeeeer light when u come back after awhile

save me

that pain makes u wanna develop a painkiller addiction

*510 reps

100 dips
110 pull ups cuz I accidentally swallowed halfway through one of my sets so had to pay taxes at the end
100 hanging leg raises
200 push ups

been doing calf stretches 2x daily as the dr told me to do plus the ball on the feet 2x a day too for me its on the heal and left and right side on my feet getting insoles soon too

is your arm like so tight flinching to come down

ok ill try it

did a crazy leg workout did like 5x4 with squats then hip thrusts, lunges then raising calf raises