Fazer's (noob) TB training log

[fazer681]

Continuation 2nd Block REDO- Week 3 (EASY): 8/21 - 8/27

Monday - MS
Warm up 5 minutes
Mobility 5 minutes

Main workout - PU/BP/SQ

PU - Fighter 3RM pullup program 4,3,2,1
BP - 3x3 @ 185
SQ - 3x3 @ 185

Tuesday- HIC


Heavy Bag Resets


Wednesday - REST



Thursday - REST


Friday - MS + HIC

Warm up 5 minutes
Mobility 5 minutes

Main workout - PU/BP/SQ

PU - Fighter 3RM pullup program 4,3,2,1
BP - 3x3 @ 185
SQ - 3x3 @ 185

Heavy bag resets

Saturday - SE (2 hours)

Martial arts training and drills + calisthenics


Sunday - REST)


Of Note: Felt good to lift heavy again. I my schedule forced me to move stuff around, but i still managed to hit all of my workouts for the week. Finishing off these last 3 weeks, while staying in nutritional maintenance. After my deload week, I will start my fat loss (sometime in early october) at the same time that I start my 6 weeks of SE focused training. Shins are starting to get more and more used to hitting the bag. I can hit the bag without shin gaurds, for at least 3 rds now...but im still being weaned off the guards. Next week I will start doing 4-5 rds of heavy bag resets, 2 of those rds will be without shin guards.

[fazer681]

Continuation 2nd Block REDO- Week 4 : 8/28 - 9/3

Monday - MS
Warm up 5 minutes
Mobility 5 minutes

Main workout - PU/BP/SQ

PU - Fighter 3RM pullup program 4,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155

Tuesday- HIC


Heavy Bag Resets


Wednesday - REST



Thursday - MS
Warm up 5 minutes
Mobility 5 minutes

Main workout - PU/BP/SQ

PU - Fighter 3RM pullup program 4,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155


Friday - HIC

Heavy bag resets

Saturday - SE (2 hours)

Martial arts training and drills + calisthenics


Sunday - REST


Of Note:

[fazer681]

Continuation 2nd Block REDO- Week 5 : 9/4 - 9/10

Monday - MS
Warm up 5 minutes
Mobility 5 minutes

Main workout - PU/BP/SQ

PU - Fighter 3RM pullup program 4,3,2,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155

Tuesday- HIC


Heavy Bag Resets


Wednesday - REST



Thursday - MS
Warm up 5 minutes
Mobility 5 minutes

Main workout - PU/BP/SQ

PU - Fighter 3RM pullup program 4,3,2,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155


Friday - HIC

Heavy bag resets

Saturday - SE (2 hours)

Martial arts training and drills + calisthenics


Sunday - REST


Of Note: Not sure what happened, but during my last couple sets on my back squat, I felt alot of pressure on my lower back....it just felt like all of a sudden the weight was very heavy. Not sure what that was all about. I did try to focus on my form when i noticed it, but just couldnt shake it. Still finished, but made sure to roll out the lower back at the end of training.

[fazer681]

Continuation 2nd Block REDO- Week 6 : 9/11 - 9/17

Monday - MS
Warm up 5 minutes
Mobility 5 minutes

Main workout - PU/BP/SQ

PU - Fighter 3RM pullup program 4,3,2,2,1
BP - 3x3 @ 185
SQ - 3x3 @ 185

Tuesday- HIC


Heavy Bag Resets x3 rds


Wednesday - REST



Thursday - MS
Warm up 5 minutes
Mobility 5 minutes

Main workout - PU/BP/SQ

PU - Fighter 3RM pullup program 4,3,2,2,1
BP - 3x3 @ 185
SQ - 3x3 @ 185


Friday - HIC

Heavy bag resets x 3rds

Saturday - SE (2 hours)

Martial arts training and drills + calisthenics


Sunday - REST


Of Note: So this being the end of my block, i was expecting to feel strong on my lifts, but interestingly enough, I felt pretty weak. Im sure I can crank out more than when i first started, but the weight felt really freaking heavy both during bench and squat. In any case, block is done and I have taken my deload week off. this week I will start me SE focused block

[fazer681]

SITUATION:
This week I will begin a 9-12 week focused block of SE and conditioning.
This will coincide with me starting a nutritional fat loss phase.

PROBLEM:
although my strength and general conditioning has gotten better, I have also gained a significant amount of weight
which discounts my strength and conditioning gains, making it more difficult to move around at my current weight.

GOAL/PLAN:
My goal is to drop as much weight as possible, while upping both my SE and conditioning.
this should put me back on track for a successful followup MS block of about 12 weeks, while continuing to drop weight.

CONTINGENCY:
If Strength gains suffer due to fat loss phase, I will switch back to a more performance based nutritional template, and finish my MS block.

[grouchyjarhead]

Sounds like a solid approach. Emphasizing SE and conditioning should help a good bit. What's your current diet like now, and what's your new strategy?

[fazer681]

Sounds like a solid approach. Emphasizing SE and conditioning should help a good bit. What's your current diet like now, and what's your new strategy?

Hey Grouchy,

Currently, I am coming off of a Macro based diet, with a focus on recovering my metabolism (I have a history of crash/yoyo dieting). Using a measured approach, I have been able to bump up my calorie intake significantly. however, because my metabolism is wrecked and although my approach was measured, i still gained some weight. I know my body generally doesnt do well with a high carb intake which is probably part of the reason why i gained weight, but not as much as I would have, If i had binged rather than actually measured and tracked my intake.

With the start of my SE Focused block, I am still focusing on my macro intake (35% protein, 15% Fat, 50% carb), but just with slightly less calories. Unfortunately, I have not officially started either my SE block or my fat loss phase, because I was out on vacation 2 weeks ago, and Ive been nursing a cold since last week. Im hoping my body feels ready to go starting this coming monday

[fazer681]

Since i began my "fat loss"phase...i also attempted to stick to 3x SE focused block of training...unfortunately due to minor nagging injuries, scheduling conflicts, and the like, I was unable to keep my required 3x a week workouts. I have not had any training for about 2 weeks right now.

I plan on restarting an SE focused block, this coming Sunday/Monday.

Will post updates as time progresses