Keith's TB training log

[keith]

Yesterday was day 1 of operator I/E. My chosen cluster is hang clean and press, chins and squats. Percentages are based off training maximums that are 90% of my true maximum.

Block 1, Day 1 (75%)
Hang clean and press 5 sets of 5 reps @ 60 kg
Chins 5 sets of 3 reps @ BW (118 kg)
Squats 3 sets of 5 reps @ 135 kg
2H kb swing 3 sets of 20 reps @ 40 kg

Everything felt light and crisp. I guess that's how 75% should feel.

Keith

[Green2Blue]

Welcome! I look forward to following your log.

[keith]

Thanks Green2Blue.

Block 1, Day 2 (75%)
Hang clean and press 5 sets of 5 reps @ 60 kg
Chins 5 sets of 3 reps @ BW (118 kg)
Squats 3 sets of 5 reps @ 135 kg
Sled drag 5 sets of 30 m backward, 30 m forward @ 100 kg

Keith

[keith]

Block 1, Day 3 (75%)
Hang clean and press 5 sets of 5 reps @ 60 kg
Chins 8 sets of 3 reps @ BW (118 kg)
Squats 3 sets of 5 reps @ 135 kg
Farmers walk 3 sets of 60 m using a pair of thick handled 40 kg dumbbells

In an attempt to improve my chins I did, and will continue to do, a set of chins after each work set of clean and press and squats.

Keith

[keith]

I went for a 4.5 mile ruck with a 20 kg back pack as the sun was coming up. Lovely.

Keith

[keith]

Block 1, Day 4 (80%)
Hang clean and press 5 sets of 5 reps @ 65 kg
Chins 5 sets of 4 reps @ BW (118 kg)
Squats 3 sets of 5 reps @ 145 kg
Chins 3 sets of 3 reps @ BW (118 kg)
Kb snatch 3 sets of 20 reps (10 per arm)@ 24 kg

I've been fighting a cold for the last week, so I was pleased that I made my numbers with relative ease.

Keith

[J-Madd]

In an attempt to improve my chins I did, and will continue to do, a set of chins after each work set of clean and press and squats.

Keith

Keith, welcome aboard and thanks for contributing to our conversations here! Doing the chins between all your sets is fine, but make sure you observe the Two Minute Rule. That is, you workout should look like this:

Squats x 5
At least 2 min rest
Chins x 3
At least 2 min rest
Squats x 5

Etc., etc., etc.

[keith]

Oh don't worry, I take plenty of rest. Cleans, presses and squats have a way of sucking the wind from me.
Thanks for the reminder though.

Thanks also for the welcome. It's a pleasure to be here.

Keith

[BlackPyjamas]

Welcome Keith, great cluster.

[keith]

Block 1, Day 5 (80%)
Hang clean and press 5 sets of 5 reps @ 65 kg
Chins 5 sets of 4 reps @ BW (118 kg)
Squats 3 sets of 5 reps @ 145 kg
Chins 3 sets of 3 reps @ BW (118 kg)
Sled drag 5 sets of 30 m backward, 30 m forward @ 100 kg

Cold almost gone. Thank goodness.

Keith