TB III OA, Activation, Base - An Old Man’s Quick Review

TLDR: The book’s 5 rep increases per week proved a bit much. If you’re O2R (Old, Overweight, Retired) and can’t meet the minimums, use the template, but cut the jog time and reps - maybe double the number of weeks? - and work your way up more gradually. If running or jogging is not an option, substitute with whatever cardio will work - swim, bike, walk. What else are you going to do?  

Me: Much weaker and older than the average TB poster on this sub. North of 60, retired, grandfather, traveling quite a bit for family and fun. Living life to the fullest (the scale and family pics do not lie). For my age, I’d say I’m somewhat fit - I exercise kind of. I’ve run TB in the past, but I’m inconsistent like it’s my job. Sleep is  sometimes good, often times not. 

KB says you should be able to jog for 30 minutes nonstop and do 20-25 pushups before using the book. For me, this was probably good advice that I did not take. I was unable to jog due to an achilles strain so I walked as briskly as I could without pain. I could not have done 20-25 pushups either, but weeks 1 and 2 (10 and 15 reps respectively) went ok. 

Moving up to weeks 3 and 4 (20 and 25 reps), things got tough and I was not able to hit 25 reps in one go. I rested as needed to complete the reps. 

Same goes for the squats. I may have made them a little too sticky, choosing a somewhat too heavy kettlebell. I managed, but probably should have gone lighter. 

Inverted rows (gymnastic rings off my pull-up bar) were the least difficult, but again, at week 4, I found myself taking breaks as needed. Really squeeze those shoulder blades as you pull up. This takes practice, but you really do start to feel the advantage in using those muscles and not just your arms.

Ab Triad: a total bust. Could not do a complete set, and for weeks 3 and 4, I was too smoked to try. I did get to where I could do 3 sets of 5 leg raises (ok, so maybe not a total bust). It’s definitely more of a full core routine plus grip strength, so from a functional (operational athlete) perspective, I can definitely see the advantage as opposed to focused ab work. 

Great program. May end up just running Activation twice a year. I’m tracking to finish during the December holidays, after which I eat and drink. Starting up with Base again in January seems like a gentle way to get back at it.

On to Armor!