Upcoming block, 3 weeks of Fighter, as block three of I/CAT. Goals High protein diet. I will not track calories but I will aim for 180-200g protein per day. I will do this the easiest way I know, by adding 3-4 protein rich snacks (whey shakes, quark, greek yoghurt) daily Bodyweight change not a goa...

Block two of I/CAT finished. Goal 1 - Healthy diet and tracking calories daily. I will start at 2500 (189P/252C/84F) and adjust per block as necessary.: Did pretty okay! Obviously 2500 kcal was way too little, but it was mostly to get a baseline and reintroduce calorie and macro counting. I did 2500...

Upcoming block, 3 weeks of Operator/DUP 3, as block two of I/CAT. Goals Healthy diet and tracking calories daily. I will start at 2500 (189P/252C/84F) and adjust per block as necessary. Drop 1.5kg bodyweight down to 90kg for the block. Gain conditioning. Maintain or gain strength. Cluster and TM: B...

Block 2 of Zulu HT finished today. I've been feeling a bit under the weather and both my kids have been sick so I took it slow and did a minimalistic version where i walked instead of ran and skipped most assistance exercises. W3D1: OHP 50kg 1x3, 1x8 (AMRAP). TPDL 102.5kg 4 x 6. 3 supersets of pullu...

Block 2, week 2 finished today. W2D1: OHP 47.5kg 4 x 4. TPDL 97.5kg 4 x 8. 3 supersets of pullups, curls. Yoga 25-35m W2D2: BSS 16kg 4 x 4. BP 75kg 4 x 8. 3 supersets of bb row, face pulls, ab wheel. Yoga 25-35m W2D3: Run mid tempo, 3.1km in 17min. Yoga 25-35m W2D4: TPDL 110kg 4 x 4. OHP 42.5kg 4 x ...

Block 2, week 1 finished yesterday. Starting week 2 today. W1D1: OHP 45kg 4 x 5. TPDL 90kg 4 x 10. 3 supersets of pullups, curls. Yoga 25-35m W1D2: BSS 12kg 4 x 5. BP 70kg 4 x 10. 3 supersets of bb row, face pulls, ab wheel. Yoga 25-35m W1D3: Run, 3.1km in 16:12. Yoga 25-35m W1D4: TPDL 102.5kg 4 x 5...

Block 1 of Zulu HT evaluation: All workouts finished with no missed reps. I skipped a few sets just to exercise caution about injuries. Gained 2kg so current weight is 91kg. Nutrition wasn't great unfortunately, especially during the two weeks I was sick. I like the programming here and I will repe...

Finished W3 yesterday. W2D1 : OHP 47.5kg 4 x 3. TPDL 100kg 4 x 6. 3 supersets of pullups, db shrugs, ab wheel W2D2: BSS 16kg 4 x 3. BP 77.5kg 4 x 6. 3 supersets of bb row, face pulls, db curls W2D3: LSS run, 3.2km in 24:19 W2D4: TPDL (peaking) 112.5kg x 3, 140kg x 1, 150kg x 1. OHP 42kg 4 x 6. 3 sup...

Ive been out sick for over two weeks, in the middle of W2 of training. W2 done now W2D1: OHP 45kg 4 x 4. TPDL 92kg 4 x 8. 3 supersets of pullups, db shrugs, ab wheel W2D2: BSS 12kg 4 x 4. BP 72.5kg 4 x 8. 3 supersets of bb row, face pulls, db curls W2D3: LSS, 15min jog, 1min swim, 15min jog W2D4: TP...

Week one of block one of mass is done, and on time. Only the rest day remains which is tomorrow. I'm liking the programming so far. It's gonna take a while to get used to BSS and find a good weight for them, but at this point even bodyweight feels worthwhile. W1D1: OHP 42.5kg 4 x 5. TPDL 90kg 4 x 10...