Last 6 week block: Cluster OHP, Squat, WCU. 3 x per week running program. 95% looked like this M - OHP 3x2 57.5kg, Squat 3x2 127.5kg, WCU 3x2 35kg. T - 6 x 800m repeats at goal pace ~7:45mm. 5m overall including WU and CD. W - as M. T - Hill repeats x 8 15 seconds up 2.5m including WU and CD. F - as...

That looks great! May I ask about your diet? Sure, Im not following anything specific and at the moment I’m not counting calories or aiming for a number. I’ve counted extensively in the past so have reasonable judgement but I’m only using that to ensure I’m eating enough protein. If I’m hungry I ea...

Another block down, Operator plus running. I incorporated more of a structured running plan into my training and picked up Jeff Galloway’s three times a week plan from Garmin. I could have written myself a training plan but given this syncs to my watch and I don’t have to think about it I went with ...

No updated this for a while. Had a real hit and miss summer, never managed to complete a full block working out 6 over the 14 weeks. Some of this was due to moving house and some renovation work but most of it was laziness. 9th September I restarted and completed a full block of Operator / LSS runni...

Ended up taking the whole week off due to some accumulated fatigue both physical and mental due to work. Started again last week but have gone back to OP/Black Pro. Two main reasons for this. Firstly OP/Black requires just over half the time of GreyMan and is less draining. Secondly I don’t have to ...

Block 8 Grey Man Wk1 M 5x8 OHP 40kg, 5x8 Chin Up BW plus 5kg, 4x12 Squat 80kg, Dips 4x6 BW. T LSS 60min Walk W LSS 60min Walk Then my week went to pot with work. Not much I can do about it, sometimes happens. Not managed to summon the will power to start the week today, another couple of days and it...

Block 7 Grey Man Wk3 M 5x3 Bench 72.5kg, 5x3 Squat 107.5kg, 4x8 PU BW, 4x12 Facepulls T LSS 60min Walk W 5x3 OHP 42.5kg, 5x3 WCU BW plus 10kg, 4x8 Squat 87.5kg, 4x7 Ring Dips. T LSS 60min Walk F As M S LSS 60min Walk First block of Grey Man complete. Far to early to make any conclusions, I’m enjoyin...

Block 7 Grey Man Wk2 M 5x6 OHP 40kg, 5x6 WCU 5kg, 4x10 Squats 80kg, 4x6 Ring Dips T HIC 5 x Sprints W 5x6 Bench 67.5kg, 5x6 Squats 102.5kg, PU 4x7 BW, 4x12 Facepulls 35kg. T LSS 3.5m 35min run F As M S LSS 2.5m Speed Walk 40min Good week, managed squats much better. Based on how this week went I wil...

Barkadion wrote:Those Russians...

https://www.t-nation.com/workouts/russi ... e-workouts “

Interesting stuff, some cross overs with TB on practicing strength, sub max weights and limited clusters.

Block 7 Grey Man Wk1 M 5x8 Bench 62.5kg, 5x8 Squat 97.5kg, 4x6 PU BW, 4x12 Facepulls T LSS 3.5m 35min run W 5x8 OHP 37.5kg, 5x8 WCU BW, 4x12 Squat 75kg, 4x5 Ring Dips. T LSS 2.5m 28min run F As M S LSS 2.5m 27min run First week complete and it was tougher than I expected even after the warning in th...