When I started back squatting my initial goal was bodyweight (225-ish) now I’m up to 265 for 3 sets of 5 and 225 is a warm up.

I run and I have a concept2 rower. Most of the time when I’m doing that stuff it’s low intensity steady state. I guess I try to get at least 1.5 hours a week of LISS in some variety. I also occasional ride a bike or go on a walks or other things. My job can be vaguely active as well. In terms of interval higher intensity stuff I do that less often but I will try to do interval stuff with kettlebells once a week usually. I’m not focusing my training on anything in particularly currently just working on increasing my squat and deadlift slowly.

sometimes I wish I had a fan bike/airdyne because I don’t want to put in the coordinated effort for the rowing, and a lot of my exercise is pull heavy so having something low-impact without pulling would be nice, but for the most part I enjoy it immensely. Being able to pace very precisely based on stroke rate and heart rate and speed or wattage is nice to keep me from overdoing it.

I’m not running a specific program that was designed by anyone, but over time I’ve just slowly been adding stuff that I do on a regular basis, I currently don’t have any real goals other than to stay in shape, gradually put more weight on the bar and stave off death. I also work a rotating schedule that doesn’t align with a regular week so most programs don’t match up. I usually do some kind of kettlebell stuff about twice a week (swings, get ups, presses) sometimes as interval work sometimes untimed. On those days I also do pull ups and/or push ups. I also run around 2-4 miles once or twice a week and I do squats and deadlifts with a barbell once a week. Sometimes I’ll throw a wildcard in there once in a while, and that will be a long (about an hour) row on the concept2 or farmers carrys with my kettlebells or some kinda circuit workout that includes jumping rope and other stuff. My only particular focus is increasing my squat and deadlift and obviously that’s going slow because I only do it once a week, but I’m not in any rush.

I have to vary intensity and volume depending on my recovery status. I’m at the point where I can be honest with myself about how much I can tolerate on a specific day and that can vary greatly based on my work schedule.

Most of my kettlebell stuff is based around Pavel’s Simple and Sinister and I mostly do sets of fives on barbell as suggested by Rippetoe. But I’m not actually following either program.

What are you doing for reps and sets?

I recently tried Andy Galpin’s “Sugarcane” interval workout as was described on Huberman’s podcast…

https://fastlifehacks.com/sugarcane-protocol/

I did it on a rower, the first 2 minutes I did 630 meters, then the second interval was 2:20, then I did manage to beat the second interval distance in the third interval but just barely.

It was more fun than regular interval training.

My state gives me 10% back as tax refund for contributing up to $5000 a year to my kids 529.

Maybe your drug dealer will just take the card as payment if you have a good relationship with them.

RRS feeds for youtube?

My kid watches some specific things we’ve deemed okay on youtube but there’s constant “you may also like” creep that he ends up finding, and it’s always garbage, this might be the way to finally limit the content to the specific stuff we’ve agreed to.