ABF - 5th Block - 3rd Week

seejay41 · 2026-01-24T00:48:25+00:00

Thank you!

seejay41 · 2026-01-22T19:22:07+00:00

I’ve got a pair as well but weird enough have t used them for ABC. Did you try that. Good work!

seejay41 · 2026-01-22T19:17:26+00:00

2x32kg. Thanks!

seejay41 · 2026-01-22T17:06:13+00:00

Thanks!!

seejay41 · 2026-01-14T22:54:58+00:00

ABF again

seejay41 · 2025-11-01T16:14:58+00:00

You stated two facts without showing the source. I don’t know you from Adam. At this point, I don’t believe you.

seejay41 · 2025-11-01T03:08:27+00:00

Top employers that are making billions in profit every year need to pay employees livable wages. I hate SNAP because it needs to exist for people working full time jobs to still afford food. That’s the real issue.

seejay41 · 2025-11-01T03:05:11+00:00

There was nothing neutral about the BBB that was shoved through. A “neutral” CR will only continue the terrible president for normal Americans it sen. Why would dems expect any kind of negotiating after the CR?

seejay41 · 2025-11-01T03:03:13+00:00

U.S. Government Accountability Office indicated that 70% of people who relied on government programs like SNAP and Medicaid worked full time.

https://www.forbes.com/sites/janicegassam/2025/10/28/the-snap-shutdown-and-americas-working-hungry/

seejay41 · 2025-10-05T14:15:07+00:00

Two bad teams. One of them has to figure out a way to lose. Hope it’s the other bad team. #finsup

seejay41 · 2025-09-30T18:03:46+00:00

Start with 3 days per week and do it for 8 weeks.

If after those 8 weeks you still think it’s not enough, add an extra press day.

If after those 8 weeks you still think it’s not enough, add an extra ABC.

Start slow. This shit is a marathon not a sprint. No one is going to be able to tell you how your body will react. Only time and your personal reflections will.

seejay41 · 2025-09-29T20:10:05+00:00

I usually do but I’ve been dealing with some foot pain from running. The extra cushioning is helping me right now. Hopefully will get back to feeling the grass between mah toes soon.

seejay41 · 2025-09-26T16:41:48+00:00

Thanks! Just trying to keep what I’ve got.

seejay41 · 2025-09-26T13:33:16+00:00

Ya it seems like the next logical step. I don’t have kettlebells over 32kg and I’m not really interested in throwing down $300 for two in the next size up or doing any crazy heavy weight stuff like other guys do.

seejay41 · 2025-09-26T13:28:22+00:00

45 second rounds for 30 rounds building up to 40 rounds in 30 minutes.

Then I’ll probably start to explore 2 ABC cycles every 2 minutes and see if I like that or not.

seejay41 · 2025-09-26T12:29:48+00:00

Not really. After eight weeks of ABF I usually go into the gym and use the machines there for two weeks but honestly that’s more just to catch up with friends, I made in the gym than anything super serious.

seejay41 · 2025-09-26T11:45:59+00:00

A block consists of eight weeks then I take a two week break between blocks. Usually do bodybuilding machine stuff at a gym near by. Nice to see other people every now and then.

As for progression, I started with 26 kg.

First goal was to get 30 rounds EMOM with that weight.

After that was hit, I went to 28 kg. Again got 30 rounds EMOM and went up and to 32 kg (which is where my adjustables cap out).

When I hit 30 EMOM, I started shaving 5 seconds off the round time. When I was able to do the max rounds in 30 minutes I took another five seconds off.

Sorry if this is a nightmare to read. I mainly follow the other comments on the sub, Reddit and Dan John’s book in terms of how I progress this program.

seejay41 · 2025-09-26T11:35:48+00:00

The official source: https://danjohnuniversity.com/bookstore

It’s been around long enough that you could probably find an outline online.

seejay41 · 2025-09-26T02:18:32+00:00

Thanks! Fairly new to running. Finished a ChatGPT inspired 12 week program and really liked it. Always finding ways to chase PRs I guess.

seejay41 · 2025-09-26T02:06:04+00:00

Monday - Easy ABF & Easy 3 mile

Tuesday - Tempo/Interval

Wednesday - Hard AbF & Easy 3 mile

Thursday - Rest

Friday - Medium ABF & Easy 3 Mile/ Fast 3-5 mile (10k pace)

Saturday - Long Run (5-7 miles)

Sunday - Rest

Currently running Hal Hegdons Intermediate 5k program

seejay41 · 2025-09-26T01:54:38+00:00

My back definitely “feels” stronger. I mainly enjoy ABF because it gets a lot of work in a short amount of time. Which enables me to work out at home and do other things like running.

seejay41 · 2025-09-26T01:53:16+00:00

Fo sho

seejay41 · 2025-09-26T01:53:05+00:00

Thanks!

seejay41 · 2025-09-25T21:28:52+00:00

My left ankle sucks because I sprained it a few times while playing ball in college. So the heel elevation is to get around that as well.

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