B71 return to TB

[B71]

Block 5 - HYBRID/OPP - Week 3, Day 4

Su 4 Mar 23 0623-0712

214.2/99.0 cm

STRENGTH 90%

Mobility warmup

Squat (225) 3/3/3
Pull-up (BW) 4/4/4 superset (3 min RI)

Deadlift (285) 1 x 3

DB Flye (55s) 3/3/3 (~2 min RI)

- Another bad night's sleep - I have some stress to work through.
- The program called for LSS, which I might still get in later today, but I felt that lifting would be better for my mood.
- I'm thinking of switching out the DB Flyes for DB crossovers (getting at the cables in the gym is not always easy). I don't feel like flyes are a safe exercise to go heavy on and, as I understand it, the minimalist clusters are meant to be loaded heavy because it builds strength everywhere. I'd still love to get back to benching but I don't think my elbows will let me yet.

[B71]

Block 5 - HYBRID/OPP - Week 3, Day 5

M 6 Mar 23 0444-0525

214.8/98.6 cm

LSS - EZ Zone 2 jog

40:32 / 5.05 km / 414 Cal / 135 av HR (Garmin)

- easy jog 3 laps around the neighbourhood
- only walked inclines to keep HR in range, instead of stopping at every alert from my watch

[B71]

Block 5 - HYBRID/OPP - Week 4, Day 1

We 8 Mar 23 0502-0545

214.6/99.0 cm

STRENGTH 75%

Mobility warmup

Squat (185) 5/5/5
Pull-up (BW) 4/4/4 superset (3 min RI)

Deadlift (235) 1 x 3

DB Flye (50s) 5/5/5 (~2 min RI)

[B71]

Block 5 - HYBRID/OPP - Week 4, Day 2

Th 9 Mar 23 0452-0521

214.6/99.0 cm

SPEED on home treadmill

10 min walk warmup 5.5 kph @ 2 deg
2 min run 12 kph @ 2 deg
4 min walk 5.5kph @ 2 deg
2 min run 12 kph @ 2 deg
4 min walk 5.5kph @ 2 deg
2 min run 14 kph @ 2 deg
4 min walk 5.5kph @ 2 deg
2 min run 14 kph @ 2 deg
5 min walk cooldown 5.5 kph @ 2 deg

28 min / 3.58 km / 263 Cal (treadmill)
28 min / 3.17 km / 261 Cal / 121 av HR / 171 max HR (Garmin)

[B71]

Block 5 - HYBRID/OPP - Week 4, Day 3

Fr 10 Mar 23 0502-0545

214.2/99.0 cm

STRENGTH 75%

Mobility warmup

Squat (185) 5/5/5
Pull-up (BW) 4/4/4 superset (3 min RI)

Deadlift (235) 1 x 5

DB Flye (50s) 5/5/5 (~2 min RI)

[B71]

Block 5 - HYBRID/OPP - Week 4, Day 4

M 13 Mar 23 0526-0619

217.6/98.0 cm (Carbs, salt and alcohol = bloat)

LSS

4 slow laps around the neighbourhood

51:48 / 6.73 km / 567 Cal / 138 Av HR / 157 max HR

- weight is running away on me. I need to get serious about food.
- nearly talked myself out of working out this morning because we're off on a road trip for the kids' school break. Victory.
- talked myself into the full 4 laps. Victory.
- no walking on final lap - just for 'fun'.

[B71]

Week 4 thoughts
- I haven't been getting the full intended training in. I need to commit to doing it or change the plan.
- the OP 'perpetual' is a good idea but I think I need the routine of doing something every day. Adding days off during the week, while useful for recovery, ends up in more workouts missed. The days off during the week disrupts the routine and knocks me off course. Instead of taking the day off, I'll just scale back whatever the planned workout is.
- I'm going to add toe raises and calf work back into my workout plan. I think they're useful from the 'athleticism' perspective and not too taxing, so the 'big' lifts won't suffer.
- I'll re-do week 4 starting next week.

[B71]

Block 5 - HYBRID/OPP - Week 4, Day 3

Fr 17 Mar 23 0629-0715

214.4/98.4 cm

STRENGTH 75%

Mobility warmup

Squat (185) 5/5/5
Pull-up (BW) 4 Pull / 5 Neutral / 5 chins
Toe Raise 21/21/19

Deadlift (235) 1 x 5

Incl DB Bench (50s) 10/10/10
DB Floor Calf Raise (50s) 16/\ 16\/ 18 ||

- added in toe raises and calf raises
- changed pull ups back to pull/neutral/chins
- tried out DB incline bench press because flyes were getting heavy to load, plus I like benching more than doing flyes. Will watch how my elbow handles it.

[B71]

Block 5* - HYBRID/OPP transition

Mo 20 Mar 23 0443-0544

214.2/99.0 cm

STRENGTH - whole body

Mobility warmup

Squat (215) 5/5/5
Pull-up (BW) 5 Pull / 6 Neutral / 5 chins
Toe Raise 22/18/18

RDL (O-Bar) 8/9/7
DB U/H Flye (35s) 9/8/7 per side

Arnold Press (15s) 10/8/8
Zottman Curl (15s) 10/8/8 per arm

Face Pull (@20) 10/10/10
Cable Tri Ext (@5) 10/10/10

Calf Raise (@215) 10/\ 10\/ 10 ||

- I think the focus on compound lifts was not getting me to where I want to go. I enjoyed the full body routine and I want to go back to it.
- I went to physio for my nagging knee issue and got to chat about my nagging elbow issue while I was there. It appears that I am super-tight everywhere and that is likely the cause of my grief.
- It's becoming clear that my training isn't getting me to where I really want to go. I want to be leaner and I want to move better. I think a more focused plan is needed.
- I will be changing my program to better suit my mobility needs (to make everything else work better) and my physique goal of losing 15-20 lbs.

[B71]

Block 5* - Transition

Tu 21 Mar 23 0512-0539

215.4/98.8 cm

Zone 2 jog

Mobility warmup - tried to incorporate new mobility drills from physio

2 long laps around neighbourhood

26:19 / 3.46 km / 275 Cal / 136 Av HR / 150 max HR