4 - 3rm Fighter Pull Up Plan Day 4 - 02/19/2025
3 - 3rm Fighter Pull Up Plan Day 3 - 02/18/2025
2 - 3rm Fighter Pull Up Plan Day 2 - 02/17/2025
1 - 3rm Fighter Pull Up Plan Day 1 - 02/16/2025
A Return to Form
Life has a way of sweeping you along. Whether it's getting caught in the minutia of everyday life or you make mistakes, sometimes you forget what originally made you feel your best. There was a time in my life when I felt strong, confident and healthy. As Dan John says : "It worked so well, I stopped doing it." This is my return to form, I have wasted enough of my time.
The Less I Knew, The Better Off I Was
Man, sometimes only having one option is the best option. This was my origin in physical training, I had one book : Enter the Kettlebell by Pavel. That was the only book on physical training that I owned and thus it was the only thing I followed. My results were extraordinary and left me feeling fantastic. Then the problems hit : I started buying more books and began losing course. I began mixing programs like I was some sort of alchemist. I began hearing multiple opinions about different aspects of physical training and suddenly my mind was muddled with contradictions. Are weights healthy or are calisthenics better? Should I skip breakfast or skip dinner? Should I do the program minimum or the Rite of Passage?
Don't be so open-minded that your brain falls out. Pavel wrote a great article a while back : When You Don't Know What You Believe...
How I wish I could go back to being 'naive' about things. The more I think about it, the more I realize I can! All I need to do is put on my blinders and have a one book/program policy. Everything else stays on the shelf.
My Path to Muscle and Might (Maybe) : Do the Dang Programs as Written : Beginning on 02/15/2025
As much as I've jumped from thing to thing over the years, I have still gleaned valuable insight into proper program progressions and what a good path forward is. You will see an excerpt after each program that states bus bench and park bench. This is inspired by Dan John. The bus bench program has tangible goals and is on a timeline while the park bench is where we sit and stay a while. There may still be goals within a park bench program but there is more flexibility baked in.
This is my path to Muscle and Might :
Change in Training and Approach
I miss lifting already. I was listening to Pavel on the Huberman podcast and realized that I have been drifting off into that good night. I'm not old by any measure but Christ, somewhere along the way I thought to believe that I was made of bubble wrap. It's time for me to return to form with actual weight lifting and not 'working out' masked as mobility/flexibility work. The main issue I have currently is the time commitment with Convict Conditioning. I'm a huge fan of the program but as soon as I begin to dread my workout sessions, that's no bueno. I feel as though I can get more from my living room full of kettlebells rather than figuring out calisthenics progressions and working a lot for volume which leads to longer workout sessions.
I'm still going to work on calisthenics just on a more expedited path called Get Strong by Al and Danny Kavadlo. It's like Convict Conditioning but stripped down and a more clear progression forward.
In the next blog post you'll see my plan....
4 - Trifecta/Squat Hold/Passive Bar Hang - 02/11/2025
3 - Trifecta/Squat Hold/Passive Bar Hang - 02/10/2025
2 - Trifecta/Squat Hold/Passive Bar Hang - 02/09/2025
1 - Push-Ups/Fingertips/Grip/Leg Raises/Calves - 02/08/2025
R - Week 2 Recap and Progression - 02/07/2025
Everything felt really great this week. Those push-ups were hard! I felt doms in my chest and triceps, I haven't felt in many years. I possibly pushed the envelope a bit too much, so I will increase a bit less this time around. I'm also deciding to get rid of calf raises. In Convict Conditioning 2, Paul Wade says that working calves may not be necessary for many people. I believe that I am one of those people. I already get plenty of walking,bending and squatting during my work day. I also have a mobility routine that includes holding a squat for five minutes that I do 4 days a week. My calves are getting plenty of work.
This week I gave up caffeine which for the first day or two was very tough but I'm already feeling better without it. I also gave up supplements in an effort to simplify my nutritional protocol.
Progression
6 - Trifecta/Squat Hold/Passive Bar Hang - 02/06/2025
5- Pull-Ups/Fingertips/Grip/Squats/Calves - 02/05/2025
4 - Trifecta/Squat Hold/Passive Bar Hang - 02/04/2025
I'm back again with a diet change!
No more post workout meal, only dinner. A post workout meal is only necessary if I was working out during the day, I eat immediately after exercise. Dinner is now my 'post workout' meal.
This means no more milk for me, since I only used it post workout anyways.
Starting 02/05/2025, I am giving up all the caffeine. I'm trying to reset my body to a more natural state and caffeine truly is like 'painting over the cracks'. I remember when I was at my strongest and healthiest....I didn't need caffeine! It's so easy to fall into habits like this and use it as a crutch.
Sleep and eat more if you're tired, end of story. Needing a ton of stimulants can't be good.
I'll update again here with any more diet changes etc like always.
3 - Trifecta/Squat Hold/Passive Bar Hang - 02/03/2025
2 - Trifecta/Squat Hold/Passive Bar Hang - 02/02/2025
1 - Push-Ups/Fingertips/Grip/Leg Raises/Calves - 02/01/2025
The Fighter Pull-Up Plan By Adam Mundorf The Fighter Pull-Up Plan The Fighter Pull-Up Plan is a fantastic plan by an unknown Russian author ...
