NathanC TB log

[NathanC77]

9/6/16
Swim-30 minutes continuous, I think around 1300 meters total, mix of freestlye, breaststroke, backstroke. Took a minute break every 300m, more so to let shake my arms out than catch my breath. My heart rate every time I measured during those breaks was around 120 bpm, which is probably on the low side, but I know it can be harder to get your heart rate up when swimming. I haven't swam much lately so this was just getting back into the swing of things. I have no idea if I'll make this a regular thing or not, probably just play it by ear. I was gonna lift tonight as well but got home much later than I expected, so that's postponed until tomorrow or the next day.

[NathanC77]

10/7/16
Operator Week 1 Day 3
Warmup-swings-62x2x10, goblets-35x1,2, shoulder dislocates
Press-45x5, 95x3x5
TBDL-190x3x5
Pullups-6, chins-6, ring rows-10, pullaparts-20
superset with Bulgarian split squat-bodyweightx3x5

I was considering doing my 2nd HIC of the week after this workout, but I ate Mexican for lunch and it was still sitting in my stomach by the time I finished the strength portion. Hopefully I can get it in tomorrow, otherwise I'll put it on Sunday(which would turn this week into an 8 day week ala Operator IA, which is fine with me).

[NathanC77]

9/8/16
Meat eater 2
Swings-53x10 reps, 10 burpees, 1 min rest
5 rounds

First time doing this in a while and I was fasted this morning when I did it. Felt ok, but I capped it at 5 rounds since the last time I started doing this over the summer I did more rounds and was walking around with sore shoulders, low back, and knees the next day. I tried to keep all the burpee reps crisp to prevent that this time

[Barkadion]

9/8/16
Meat eater 2
Swings-53x10 reps, 10 burpees, 1 min rest
5 rounds

First time doing this in a while and I was fasted this morning when I did it. Felt ok, but I capped it at 5 rounds since the last time I started doing this over the summer I did more rounds and was walking around with sore shoulders, low back, and knees the next day. I tried to keep all the burpee reps crisp to prevent that this time

Good Job! ME2 is one if the greatest discoveries of my life! Keeps me humble every time I eat the meat

[NathanC77]

9/8/16
Meat eater 2
Swings-53x10 reps, 10 burpees, 1 min rest
5 rounds

First time doing this in a while and I was fasted this morning when I did it. Felt ok, but I capped it at 5 rounds since the last time I started doing this over the summer I did more rounds and was walking around with sore shoulders, low back, and knees the next day. I tried to keep all the burpee reps crisp to prevent that this time

Good Job! ME2 is one if the greatest discoveries of my life! Keeps me humble every time I eat the meat

Yea, it's hard to beat for a quick and simple but still challenging conditioning session. I'm pretty good with the swing portion and could probably use a considerably heavier weight, but the burpees kill me so I'm hesitant to make the session any harder before I get a better handle on the burpees. Over the summer I spent a few weeks doing 2 fighter strength sessions, one hill sprint session, one ME 2 session and a long easy run. I really think I could get a lot of mileage out of sticking with that combo for a few months and just getting great at each of those sessions. That may be what I end up doing in this fall...

[Barkadion]

9/8/16
Meat eater 2
Swings-53x10 reps, 10 burpees, 1 min rest
5 rounds

First time doing this in a while and I was fasted this morning when I did it. Felt ok, but I capped it at 5 rounds since the last time I started doing this over the summer I did more rounds and was walking around with sore shoulders, low back, and knees the next day. I tried to keep all the burpee reps crisp to prevent that this time

Good Job! ME2 is one if the greatest discoveries of my life! Keeps me humble every time I eat the meat

Yea, it's hard to beat for a quick and simple but still challenging conditioning session. I'm pretty good with the swing portion and could probably use a considerably heavier weight, but the burpees kill me so I'm hesitant to make the session any harder before I get a better handle on the burpees. Over the summer I spent a few weeks doing 2 fighter strength sessions, one hill sprint session, one ME 2 session and a long easy run. I really think I could get a lot of mileage out of sticking with that combo for a few months and just getting great at each of those sessions. That may be what I end up doing in this fall...

Same here with regards to KB weight. Could go heavier but want to keep reps/timing right..

Your plan is good! Good luck with fall rumble

[NathanC77]

10/9/16-off
10/10/16
Operator Week 2 Day 1
Warmup-Swings 62x3x5; goblets 35x3,2,3; shoulder dislocates
Press-45x5, 95x3, 105x3x5
TBDL-170x3, 210x3x5

Then

GC 5
A) (Max ring dips x30 seconds; rest 90 seconds; max pushups x30 seconds; 90 seconds rest)x3 rounds
then:
B) (5 pullups + 10 burpees) x 3 rounds

I might hike tomorrow so i did a GC instead of hill sprints to keep my legs fresh. I did the basic version (30 seconds instead of 1 min for dips and pushups). Next time I'll increase the pushups to 1 minute. I could probably do 1 minute of regular dips without much trouble, but I only have rings at home so that's what I'm doing.

All in all this took 45 minutes or so for both strength and the GC.

[NathanC77]

So, looking back on this log, I haven't posted since October. Since then, I started a winter basebuilding block in December or so, but had to cut it short due to some low grade chronic knee pain. Nothing too bad, but it was pretty constant and, given that I don't depend on this stuff to make a living or stay alive or anything, I decided to cut it shorts. I've basically program hopped since then, from 531 to a Defranco program, to some bodyweight and kettlebell stuff. I've stayed active, which is good, but I've basically been spinning my wheels. I've gained some muscle and gotten better at supersetting assistance stuff, which is it's own sort of conditioning, but I haven't really gotten much stronger at the big movements, I'm heavier, and I'm worse at running. So it's back to TB to get focused on the stuff that actually matters to me(strength and outdoor type activities), and less of the curl and lateral raise superset stuff.

I recently moved to an apartment in a new area, so I lost my home barbell and pullup setup, but gained tons of closer running/biking trails, a small cardio machine/dumbell apartment gym right next door, and an awesome fully equipped gym a half mile away. No solid goals at the moment, my work schedule is still up in the air for the next 6 months or so with some major projects. Tomorrow I start basebuilding + Fighter. I'll post some more details and numbers later on. I made more progress with TB last year than with anything else in my life, so it feels good to be back.

[Barkadion]

So, looking back on this log, I haven't posted since October. Since then, I started a winter basebuilding block in December or so, but had to cut it short due to some low grade chronic knee pain. Nothing too bad, but it was pretty constant and, given that I don't depend on this stuff to make a living or stay alive or anything, I decided to cut it shorts. I've basically program hopped since then, from 531 to a Defranco program, to some bodyweight and kettlebell stuff. I've stayed active, which is good, but I've basically been spinning my wheels. I've gained some muscle and gotten better at supersetting assistance stuff, which is it's own sort of conditioning, but I haven't really gotten much stronger at the big movements, I'm heavier, and I'm worse at running. So it's back to TB to get focused on the stuff that actually matters to me(strength and outdoor type activities), and less of the curl and lateral raise superset stuff.

I recently moved to an apartment in a new area, so I lost my home barbell and pullup setup, but gained tons of closer running/biking trails, a small cardio machine/dumbell apartment gym right next door, and an awesome fully equipped gym a half mile away. No solid goals at the moment, my work schedule is still up in the air for the next 6 months or so with some major projects. Tomorrow I start basebuilding + Fighter. I'll post some more details and numbers later on. I made more progress with TB last year than with anything else in my life, so it feels good to be back.

It's good to see you logging again. Life is unpredictable.
Good luck with your new block!!

[NathanC77]

Thanks Bark I'm excited to start it.
Right now I'm 28, 5'11", 177 pounds, RHR=57. Last week I benched 165x2(that was weirdly low for me, I was benched about 10 pounds more than that for a double a couple weeks ago, but I guess more conservative numbers are better anyway for basebuilding) and squatted 205x3. I'm using those two lifts for my fighter template with 90% TMs, and finishing my sessions with swings, chins, and/or abs. For LSS I'm going to try and mix in hiking, rowing, cycling, and triples along with running to make sure my knee doesn't start bothering me again. 130-150 bpm.

So for the next 6 weeks, two MS sessions and 3-5 LSS sessions. I'd like to sprinkle in an SE session once a week or so ala Fighter Bangkok, but if things get hectic I won't feel bad about dropping that. I might also sprinkle in some SE Fobbit intervals. I know they're not technically on the menu for BB, but they seem like they'd split the difference between LSS and SE and might be a fun way to mix things up. After those 6 weeks, I'll keep Fighter for another 3 weeks and do 2 HIC and 1 LSS session/wk for 3 weeks. So 9 weeks total, all max strength with occasional SE. I'd like to lose some body fat, maintain or gain strength, and get myself ready to potentially run a Green block and do some trail races or something this summer.