Block 18
Basebuilding (SE first)
Week 3
3.1
RHR 59
E
Run 40min
3.2
RHR 60
SE
Pull-up 6/5/4
Step up 20/20/20
(transfer to living room - had to watch kids)
Push-up 20/20/20
Sit-up 20/20/20
KB swing 20/20/20
3.3
RHR 54
E
Run 47min
3.4
RHR 56
Rest
3.5
RHR 54
Run 40min
3.6
RHR 56
SE + E
Pull-up 6/6/5
Other exercises 20/20/20
Mostly as part of 36min fun run
close_fox TB Log
Re: close_fox TB Log
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.
Re: close_fox TB Log
Block 18
Basebuilding (SE first)
Week 4
4.1
RHR 56
SE
Pull-up 6/6/6
Step-up 30/30/30
KB swing 30/30/30
4.2
RHR 51
E
Run 40min
4.3
RHR 52
E
Run 42min
SE
Push-up 30/30
Sit-up 30/30
4.4
RHR 55
E
Run 40min
SE
Push-up 30
Sit-up 30
(cleaning up missed set from 4.3)
4.5
RHR 58
Pull-up 7/6
Other exercises 30/30
4.6
RHR 59
Run 1:01
Schedule was really challenging this week. Had to break up SE in order to get it all in. Ended up missing one circuit of SE for the week. Runs feel good. Keeping HR way down (120s-130s).
Basebuilding (SE first)
Week 4
4.1
RHR 56
SE
Pull-up 6/6/6
Step-up 30/30/30
KB swing 30/30/30
4.2
RHR 51
E
Run 40min
4.3
RHR 52
E
Run 42min
SE
Push-up 30/30
Sit-up 30/30
4.4
RHR 55
E
Run 40min
SE
Push-up 30
Sit-up 30
(cleaning up missed set from 4.3)
4.5
RHR 58
Pull-up 7/6
Other exercises 30/30
4.6
RHR 59
Run 1:01
Schedule was really challenging this week. Had to break up SE in order to get it all in. Ended up missing one circuit of SE for the week. Runs feel good. Keeping HR way down (120s-130s).
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.
Re: close_fox TB Log
Block 18
Basebuilding (SE first)
Week 5
5.1
Rest
5.2
RHR 54
E
Run 40min
SE
Pull-ups 7/6
Other exercises 40
5.3
E
Run 1:01
5.4
SE
Pull-up 7/6
Other exercises 40/20
5.5
Rest
5.6
E
Run 1:03
Basebuilding (SE first)
Week 5
5.1
Rest
5.2
RHR 54
E
Run 40min
SE
Pull-ups 7/6
Other exercises 40
5.3
E
Run 1:01
5.4
SE
Pull-up 7/6
Other exercises 40/20
5.5
Rest
5.6
E
Run 1:03
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.
Re: close_fox TB Log
Block 18
Basebuilding (SE first)
Week 6
6.1
SE
Pull-ups 10
Other exercises 50
6.2
E
Run 60min
6.3
Rest
6.4
E
Run 50min
6.5
SE
1x50
Feet assisted pull-ups (Kind of like this https://www.youtube.com/watch?v=-2YEWLPY_kg . "Stood" on bar. Didn't push with legs, just took some of the weight out of it.)
1 arm DB bench (Rest in up position)
BW step-ups
DB swing (no KB)
No abs...battling gastro issue...
6.6
Run 48min
Notes. This BB block will be 12 weeks total. I have been following the MAF method for E. Actually going about 10-20 BPM slower than MAF says I "can" go.
Done with six weeks of SE + LSS running. Kept my HR way down...piled up hundreds of minutes in the 120s. I have seen great results from so far. Covering more ground @ same duration and HR. That's why I want to take it to a full 12 weeks (recommended in a MAF article I read). That will probably be it...I can't stay exclusively "low and slow" forever.
The next six weeks will be Fighter + LSS. Will allow myself go up to my MAF max HR (which is well within BB's HR parameters). LSS will stay mostly running, but will also do some swimming and maybe rucking.
The above sounds more complicated that it actually is. It's BB, just a little longer and keeps HR on the lower end of BB specs.
Loved the cluster on 6.5 (alternate training location). Will file it away for future use.
Basebuilding (SE first)
Week 6
6.1
SE
Pull-ups 10
Other exercises 50
6.2
E
Run 60min
6.3
Rest
6.4
E
Run 50min
6.5
SE
1x50
Feet assisted pull-ups (Kind of like this https://www.youtube.com/watch?v=-2YEWLPY_kg . "Stood" on bar. Didn't push with legs, just took some of the weight out of it.)
1 arm DB bench (Rest in up position)
BW step-ups
DB swing (no KB)
No abs...battling gastro issue...
6.6
Run 48min
Notes. This BB block will be 12 weeks total. I have been following the MAF method for E. Actually going about 10-20 BPM slower than MAF says I "can" go.
Done with six weeks of SE + LSS running. Kept my HR way down...piled up hundreds of minutes in the 120s. I have seen great results from so far. Covering more ground @ same duration and HR. That's why I want to take it to a full 12 weeks (recommended in a MAF article I read). That will probably be it...I can't stay exclusively "low and slow" forever.
The next six weeks will be Fighter + LSS. Will allow myself go up to my MAF max HR (which is well within BB's HR parameters). LSS will stay mostly running, but will also do some swimming and maybe rucking.
The above sounds more complicated that it actually is. It's BB, just a little longer and keeps HR on the lower end of BB specs.
Loved the cluster on 6.5 (alternate training location). Will file it away for future use.
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.
Re: close_fox TB Log
Block 18
Basebuilding (2nd half)
1
MS
3x5
WPU +10
FSQ 135
BP 135
First MS since November. Hamstrings cramping.
2
E
Run 47min
Terrible
3
Off
4
MS
3x5
WPU BW
FSQ 135
BP 135
5
Swim
500yds
6
Off (work)
Walked a bunch of miles but not claiming as training.
7
MS
3x5
WPU +10
FSQ 135
BP 135
8
Run 45min
9
Run 35min
10
MS
3x5
WPU +10
FSQ 145
BP 145
11
Swim
600yds
12
MS
3x5
WPU +10
FSQ 145
BP 145
13
Off
Want to get a long run, but would make seven days without a rest day. Raining. Low back sore. Gonna rest. Hopefully back feels better tomorrow.
14
Run 36min
Ran after an extremely rare all nighter with the boys. Kept alcohol intake reasonable (thanks soda water). But no sleep is no sleep. Not a great run. Glad I got it in though.
15
MS
3x5
WPU +10
FSQ 145
BP 145
16
Run 40min
17Run 40min
18
Off
Tired
19
MS 3x3
WPU +15
FSQ 155
BP 155
20
Run 1:06
21
Off
22
Off
23
MS
3x3
WPU +15
FSQ 155
BP 155
3min RIs vice usual 5min due to time. Good session.
24
Run 1:06
Basebuilding is done. A longer version with restricted heart rate E.
First half was six weeks of E and SE. Second "half" was 24 days...a return to MS, more E, and rest.
Been on quite a E bender recently. I have done about three months of Maffetone Method running. Started with painfully slow "jogging." Now can jog while keeping HR down in the 120-130s. Covering more ground in the same time, with lower HR. Really enjoy logging minutes and hours without feeling banged up. Very intrigued by low heart rate training. Plan to keep learning about it and return at some point. But I am not a pure E athlete. Can't stay low and slow forever. Have to get back to real MS and faster training (HIC and E).
Next block will be Op + Black (maybe Pro). Lately I have been getting a tender spot in my low back from running. Will dial back the pounding some next block. Plenty of pain to be had on the AD bike. And I need to be swimming more.
Basebuilding (2nd half)
1
MS
3x5
WPU +10
FSQ 135
BP 135
First MS since November. Hamstrings cramping.
2
E
Run 47min
Terrible
3
Off
4
MS
3x5
WPU BW
FSQ 135
BP 135
5
Swim
500yds
6
Off (work)
Walked a bunch of miles but not claiming as training.
7
MS
3x5
WPU +10
FSQ 135
BP 135
8
Run 45min
9
Run 35min
10
MS
3x5
WPU +10
FSQ 145
BP 145
11
Swim
600yds
12
MS
3x5
WPU +10
FSQ 145
BP 145
13
Off
Want to get a long run, but would make seven days without a rest day. Raining. Low back sore. Gonna rest. Hopefully back feels better tomorrow.
14
Run 36min
Ran after an extremely rare all nighter with the boys. Kept alcohol intake reasonable (thanks soda water). But no sleep is no sleep. Not a great run. Glad I got it in though.
15
MS
3x5
WPU +10
FSQ 145
BP 145
16
Run 40min
17Run 40min
18
Off
Tired
19
MS 3x3
WPU +15
FSQ 155
BP 155
20
Run 1:06
21
Off
22
Off
23
MS
3x3
WPU +15
FSQ 155
BP 155
3min RIs vice usual 5min due to time. Good session.
24
Run 1:06
Basebuilding is done. A longer version with restricted heart rate E.
First half was six weeks of E and SE. Second "half" was 24 days...a return to MS, more E, and rest.
Been on quite a E bender recently. I have done about three months of Maffetone Method running. Started with painfully slow "jogging." Now can jog while keeping HR down in the 120-130s. Covering more ground in the same time, with lower HR. Really enjoy logging minutes and hours without feeling banged up. Very intrigued by low heart rate training. Plan to keep learning about it and return at some point. But I am not a pure E athlete. Can't stay low and slow forever. Have to get back to real MS and faster training (HIC and E).
Next block will be Op + Black (maybe Pro). Lately I have been getting a tender spot in my low back from running. Will dial back the pounding some next block. Plenty of pain to be had on the AD bike. And I need to be swimming more.
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.
Re: close_fox TB Log
my 2c worth on programming MS with E work, based on my personal experience. I ran a 12 week strength cluster (recently finished) that was broadly structured this way with some adjustments due to real life:
1. BJJ
2. UPPER (bench press as MS lift, pullups, pushups, KB rows as accessories)
3. LOWER (deadlift as MS lift, KB swing, air squats, lateral lunges as accessories)
4. REST
5. UPPER (ditto as first UPPER day). Add E session: 30-60min MAF run.
6. LOWER (ditto as first LOWER day)
7. REST
go back to start
results:
+MS didn't suffer at all. BP went up from 80kgx3 to 97.5kgx1, though the former number was due to some injury. DL I hit 1x150kg, from a previous best of 140kg.
+ MS: I know how we are supposed to concentrate on main lifts in the TB doctrine, however I experimented with my own body this time. I did 5x5 @ 70%, 4x4 @ 75%, 3x3 @ 80% for each block of 3 sessions and increased TM by 2.5kg (bench), and 5kg (deadlift). To make up for the fairly low volume I did fair bit of pushups (all the variations), KB swings (going 2h and heavy) and it gave me good results without feeling that I was burnt out.
=My resting heart rate crept up slightly over the 12 weeks (50-51 to 54-55), but I am happy with that considering that I only did 1 fairly relaxed MAF run weekly. Sometimes I even went slower (Niko Niko pace).
-BJJ suffered very little surprisingly, I have been cutting back and only going for early morning classes that are less crowded due to the COVID virus going around, but I felt fairly sharp in class and fresh too.
? Note that I do zero HIC. I just find it too much of a pain and demotivating after those sessions. I could be better conditioned anaerobically I suppose, but BJJ partially covers that gap I suppose 1x/wk.
++ How I felt thru this strength block was probably the main positive takeaway I had. I concentrated on MS, and kinda maintained E and Skill capabilities. I have tried MS blocks with zero E work and I just always felt a bit sluggish at the end of it.
Sorry for the wall of text, but I thought I would share my experience because like you, I have always slightly been feeling disconcerted with how much I enjoy the odd E session within the MS context.
1. BJJ
2. UPPER (bench press as MS lift, pullups, pushups, KB rows as accessories)
3. LOWER (deadlift as MS lift, KB swing, air squats, lateral lunges as accessories)
4. REST
5. UPPER (ditto as first UPPER day). Add E session: 30-60min MAF run.
6. LOWER (ditto as first LOWER day)
7. REST
go back to start
results:
+MS didn't suffer at all. BP went up from 80kgx3 to 97.5kgx1, though the former number was due to some injury. DL I hit 1x150kg, from a previous best of 140kg.
+ MS: I know how we are supposed to concentrate on main lifts in the TB doctrine, however I experimented with my own body this time. I did 5x5 @ 70%, 4x4 @ 75%, 3x3 @ 80% for each block of 3 sessions and increased TM by 2.5kg (bench), and 5kg (deadlift). To make up for the fairly low volume I did fair bit of pushups (all the variations), KB swings (going 2h and heavy) and it gave me good results without feeling that I was burnt out.
=My resting heart rate crept up slightly over the 12 weeks (50-51 to 54-55), but I am happy with that considering that I only did 1 fairly relaxed MAF run weekly. Sometimes I even went slower (Niko Niko pace).
-BJJ suffered very little surprisingly, I have been cutting back and only going for early morning classes that are less crowded due to the COVID virus going around, but I felt fairly sharp in class and fresh too.
? Note that I do zero HIC. I just find it too much of a pain and demotivating after those sessions. I could be better conditioned anaerobically I suppose, but BJJ partially covers that gap I suppose 1x/wk.
++ How I felt thru this strength block was probably the main positive takeaway I had. I concentrated on MS, and kinda maintained E and Skill capabilities. I have tried MS blocks with zero E work and I just always felt a bit sluggish at the end of it.
Sorry for the wall of text, but I thought I would share my experience because like you, I have always slightly been feeling disconcerted with how much I enjoy the odd E session within the MS context.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: close_fox TB Log
Thanks for the input. I can't afford to abandon any of MS, SE, E, and HIC. Each domain is currently equally important to me.
Block 19
Week 0
Operator + Black
1
3x5 test weights
Cluster: WPU, FSQ, BP
2
Indoor Power Intervals
AD bike
2min AD
5min rest
x2
1min AD
5min rest
x2
Avg rates
Watts 195, 251, 266, 253
RPM 55, 60, 61, 60
Speed 23.9, 24, 24.6, 24
Got broke off. Numbers are not impressive. But I recovered pretty well between rounds. Will be interesting to see how these numbers improve during the block.
3
Swim 700 yards
Block 19
Week 0
Operator + Black
1
3x5 test weights
Cluster: WPU, FSQ, BP
2
Indoor Power Intervals
AD bike
2min AD
5min rest
x2
1min AD
5min rest
x2
Avg rates
Watts 195, 251, 266, 253
RPM 55, 60, 61, 60
Speed 23.9, 24, 24.6, 24
Got broke off. Numbers are not impressive. But I recovered pretty well between rounds. Will be interesting to see how these numbers improve during the block.
3
Swim 700 yards
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.
Re: close_fox TB Log
Block 19
Op + Black
Week 1
1.1, 1.3, 1.5
MS
Using conservative weight. WPU did not feel great, especially on 1.1. Not really the weight, but getting used to the movement. FSQ and BP no issues. Resisting temptation to do swings. Working on two neglected systems - MS and HIC. Seems like I should focus on those without any extras.
1.2
HIC
600m Resets
x4
This session confirmed my suspicions from zero week. My high gear is way out of shape. Leg turn over is way down. If honest, I was not running very fast the last 200m. Was max effort though. Good news is, my HR recovered quickly in between rounds. Surprised how quickly I was back in "warm-up" zone once the rest period started. Hopefully means I just need a HIC system tune-up.
1.4
HIC
Standard Issue Hills
30sec x5
1.5 miles to and from the hill (slow jog and walk). Not sure how I feel about that. Gets me a good warm-up and cool-down, but really extends the total session time. Can get 45sec out of this hill. Thinking I should stay at 30sec and focus on going faster rather than longer.
I miss my E runs. But it's definitely time to be doing a block of MS and HIC focus. Probably stayed away a little too long. Will be back to E soon enough.
Op + Black
Week 1
1.1, 1.3, 1.5
MS
Using conservative weight. WPU did not feel great, especially on 1.1. Not really the weight, but getting used to the movement. FSQ and BP no issues. Resisting temptation to do swings. Working on two neglected systems - MS and HIC. Seems like I should focus on those without any extras.
1.2
HIC
600m Resets
x4
This session confirmed my suspicions from zero week. My high gear is way out of shape. Leg turn over is way down. If honest, I was not running very fast the last 200m. Was max effort though. Good news is, my HR recovered quickly in between rounds. Surprised how quickly I was back in "warm-up" zone once the rest period started. Hopefully means I just need a HIC system tune-up.
1.4
HIC
Standard Issue Hills
30sec x5
1.5 miles to and from the hill (slow jog and walk). Not sure how I feel about that. Gets me a good warm-up and cool-down, but really extends the total session time. Can get 45sec out of this hill. Thinking I should stay at 30sec and focus on going faster rather than longer.
I miss my E runs. But it's definitely time to be doing a block of MS and HIC focus. Probably stayed away a little too long. Will be back to E soon enough.
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.
Re: close_fox TB Log
Block 19
Op + Black
Week 2
2.1, 2.3, 2.5
MS
80% week. Felt good.
2.2
Short Hills
15sec x10
15min walk/jog warm-up and cool-down
Might start driving to the hill.
2.4
E
45min max distance (MAF HR)
Op + Black
Week 2
2.1, 2.3, 2.5
MS
80% week. Felt good.
2.2
Short Hills
15sec x10
15min walk/jog warm-up and cool-down
Might start driving to the hill.
2.4
E
45min max distance (MAF HR)
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.
Re: close_fox TB Log
Block 19
Op + Black
Week 3
1, 3, 5
MS 90%TM
Also day 5
HIC
AD intervals
30sec sprint / 5min rest
x3
Weights feel good, especially day 5. Going really easy on conditioning this block. Probably about 50% of usual volume.
Op + Black
Week 3
1, 3, 5
MS 90%TM
Also day 5
HIC
AD intervals
30sec sprint / 5min rest
x3
Weights feel good, especially day 5. Going really easy on conditioning this block. Probably about 50% of usual volume.
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.