Walker377 TB Log

[Walker377]

Week 8 of BB complete

M - MS 90% of 85% TM. B 82.5kg 3x3, S 130kg 3x3, WPU 102.5kg 3x3, Rack Pull 1x3.
T - HIC Fast 5. 1m WU, 3m @ 8:30mm 164 AHR, 1m CD.
W - Rest
T - As Monday minus Rack Pulls
F - Rest
S - E 50m run 5m 10:20mm 144 AHR

Had a busy week at work so had to drop the final HIC session but this was the only one I missed over the whole 8 weeks. Back is still sore so changed DL to rack pulls as it was more comfortable. Also managed to tweak my calf on the Saturday Endurance run hence it was shorter than usual. Will need a week or so to recover.

Some numbers / thoughts on BB over the 8 weeks.

CV Fitness - Runs

First run where I had a HR monitor was Wk2. Over the 8 weeks I have gone from struggling to run more than 30min to comfortably doing an hour. I’ve dropped 1:20m off my mile times at the same heart rate which is a big improvement.

Wk 2: 42min run 3.6m 11:39mm 144AHR
Wk 8: 52min run 5.0m 10:20mm 144AHR

Weights

Last weights complete before I tweaked my back - 10 weeks ago.

Squat 130kgx10
Bench 90kgx6
DL 147.5kgx8
WPU +20kgx8

Last week of BB (85% TM)

Squat 130kgx3
Bench 82.5kgx3
DL 140kgx3
WPU +17.5kgx3

They are not directly comparable as I was near my limit on an RPT program vs “Practicing” on TB. Going by feel the Bench and Squat felt harder than they should have done in WK8 for the reps, WPU felt easier, DL is still a problem for me at higher weights even when doing Sumo due to pulling my back previously. I would say I have dropped some strength, particularly on Bench but lifts are still respectable and will go up again quickly when MS is more of a focus.

Strength Endurance

The first 5 weeks saw my max pushups go from 24 to 40 and 24kg Kettlebell swings from 26 to 50. This remains an area of weakness for me as 40 push-ups is not really where they should be.

Diet / Weight

In terms of diet I counted my calories every day and though I dropped just over 1kg I am happy with how things have gone trying to eat at maintenance with the added calorie expenditure of running.

Overall

I am pleased with the results, I’m particularly how my CV has improved over the 8 weeks & the increases in strength endurance I got. I need to lift the barbell more frequently as the first 5 weeks I seem to have lost some strength.

I need to address my mobility. I’ve known I needed to do this for a long time but never made time for it. My DL back issues and squat mobility are due to a mix of tight Hamstrings, Hip Flexors and calfs / ankle mobility. I need to work on these as a priority.

Continuation

I’m going to continue with Operator and Black Professional for a 13 week block. 13 weeks as I have a holiday week in three weeks time so will repeat week 2 twice. Cluster will be BP/Squat/WPU. I’m not going to deadlift until my mobility is improved. I will add KB swings as a finisher a couple of times a week and over time progress from short hills to Apex Hills. This should hit my posterior chain enough in the interim. I want to maintain my running endurance hence Professional rather than standard. Over time I will also move the “Fast 5” out to a “Fast 7”.

Standard week will look as follows.

M BP/SQ/WPU, KB Finisher, Mobility.
T Fast 5
W BP/SQ/WPU, Mobility
T Short Hills / Apex Hills
F BP/SQ/WPU, KB Finisher, Mobility
S E 60m Run / Fun Run
S Rest.

I’m going to force progression on BP and WPU by 2.5KG now and review half way through. Squat I’m going to drop my top lift 95% to 130kg while I’m working on mobility.

[DocOctagon]

Week 8 of BB complete

M - MS 90% of 85% TM. B 82.5kg 3x3, S 130kg 3x3, WPU 102.5kg 3x3, Rack Pull 1x3.
T - HIC Fast 5. 1m WU, 3m @ 8:30mm 164 AHR, 1m CD.
W - Rest
T - As Monday minus Rack Pulls
F - Rest
S - E 50m run 5m 10:20mm 144 AHR

Had a busy week at work so had to drop the final HIC session but this was the only one I missed over the whole 8 weeks. Back is still sore so changed DL to rack pulls as it was more comfortable. Also managed to tweak my calf on the Saturday Endurance run hence it was shorter than usual. Will need a week or so to recover.

Some numbers / thoughts on BB over the 8 weeks.

CV Fitness - Runs

First run where I had a HR monitor was Wk2. Over the 8 weeks I have gone from struggling to run more than 30min to comfortably doing an hour. I’ve dropped 1:20m off my mile times at the same heart rate which is a big improvement.

Wk 2: 42min run 3.6m 11:39mm 144AHR
Wk 8: 52min run 5.0m 10:20mm 144AHR

Weights

Last weights complete before I tweaked my back - 10 weeks ago.

Squat 130kgx10
Bench 90kgx6
DL 147.5kgx8
WPU +20kgx8

Last week of BB (85% TM)

Squat 130kgx3
Bench 82.5kgx3
DL 140kgx3
WPU +17.5kgx3

They are not directly comparable as I was near my limit on an RPT program vs “Practicing” on TB. Going by feel the Bench and Squat felt harder than they should have done in WK8 for the reps, WPU felt easier, DL is still a problem for me at higher weights even when doing Sumo due to pulling my back previously. I would say I have dropped some strength, particularly on Bench but lifts are still respectable and will go up again quickly when MS is more of a focus.

Strength Endurance

The first 5 weeks saw my max pushups go from 24 to 40 and 24kg Kettlebell swings from 26 to 50. This remains an area of weakness for me as 40 push-ups is not really where they should be.

Diet / Weight

In terms of diet I counted my calories every day and though I dropped just over 1kg I am happy with how things have gone trying to eat at maintenance with the added calorie expenditure of running.

Overall

I am pleased with the results, I’m particularly how my CV has improved over the 8 weeks & the increases in strength endurance I got. I need to lift the barbell more frequently as the first 5 weeks I seem to have lost some strength.

I need to address my mobility. I’ve known I needed to do this for a long time but never made time for it. My DL back issues and squat mobility are due to a mix of tight Hamstrings, Hip Flexors and calfs / ankle mobility. I need to work on these as a priority.

Continuation

I’m going to continue with Operator and Black Professional for a 13 week block. 13 weeks as I have a holiday week in three weeks time so will repeat week 2 twice. Cluster will be BP/Squat/WPU. I’m not going to deadlift until my mobility is improved. I will add KB swings as a finisher a couple of times a week and over time progress from short hills to Apex Hills. This should hit my posterior chain enough in the interim. I want to maintain my running endurance hence Professional rather than standard. Over time I will also move the “Fast 5” out to a “Fast 7”.

Standard week will look as follows.

M BP/SQ/WPU, KB Finisher, Mobility.
T Fast 5
W BP/SQ/WPU, Mobility
T Short Hills / Apex Hills
F BP/SQ/WPU, KB Finisher, Mobility
S E 60m Run / Fun Run
S Rest.

I’m going to force progression on BP and WPU by 2.5KG now and review half way through. Squat I’m going to drop my top lift 95% to 130kg while I’m working on mobility.

Congrats man, great results & write-up! Don't worry too much about your strength RMs, they tend to bounce back fairly quickly and then some.

[Walker377]

Congrats man, great results & write-up! Don't worry too much about your strength RMs, they tend to bounce back fairly quickly and then some.

Thanks, I can feel then weights getting easier since BB, will take another few weeks to get back where I was though I think

[Walker377]

Fell off the wagon slightly, lost the end of Wk1 then end of Wk2 / begining of Wk3 to holidays. Decided to do what I could on the days I was home and start operator black professional in the fourth week of continuation. Still followed the Operator MS weights.

Wk 1
M - MS 70% 5x5 B 70kg, S 97.5kg, WPU BW 100 26kg KB Swings to finish
T - ME2
W - As M

Wk2
M - MS 80% 5x5 B 80kg, S 112.5kg, WPU 12.5kg, 100 26kg KB Swings to finish
T - Fast 5, 1m WU 3m at 8:46mm, 1m CD
W - As M

Wk 3 - will follow MS 90% 4 workouts from W-S.

[Walker377]

Wk3 of part week plan over holidays.

W - MS 90% 5x3 B 90kg, S 125kg, WPU 25kg, 100 24kg KB Swings to finish
T - Fast 5, 1m WU 3m at 8:37mm, 1m CD
F - As W
S - 60m swimming easy pace.

Next week I will start a 12 week block of Operator and Black Professional as I had originally planned post BB.

[Walker377]

First week of Operator / Black Professional

M - MS 70%, B 5x5 70kg, S 5x5 97.5kg, WPU 5x5 BW, 100 24kg KB Swings to finish. (50,30,20)
T - Fast 5 - 1m WU, 3m 8:38mm 165AHR, 1m CD.
W - as M
T - Meat Eater 2 (Burpees & KB Swings)
F - As M but finisher 3x10 Ab Roller instead of KB.
S - E - 60m LSS Run 5.7m, 10:36mm, 146 AHR.

Week went to plan, no issues, good start to block.

[Walker377]

Wk 2 Operator / Black Professional

M - MS 80%, B 5x5 80kg, S 5x5 110kg, WPU 5x5 12.5kg, 100 24kg KB Swings to finish. (50,30,20)
T - Rest
W - MS 80%, B 5x5 80kg, S 5x5 110kg, WPU 5x5 12.5kg.
T - Fast 5 - 1m WU, 3m 8:42mm 164AHR, 1m CD
F - As W, added HIC - ME2 basic (5 rounds) after weights.
S - E - 59m LSS Run 5.4m, 10:37mm.

Good week but got caught in a long day at work on Tuesday and missed the HIC, added it back to Friday after MS in lieu of a finisher. For now I’ve stopped counting calories as I’ve done it so long I can estimate, eating to perform this block rather than anything else.

[Walker377]

Wk 3 Operator / Black Professional

M - MS 90%, B 4x3 90kg, S 4x3 125kg, WPU 4x3 25kg, 100 24kg KB Swings to finish. (50,30,20)
T - ME2
W - MS 90%, B 3x3 90kg, S 3x3 125kg, WPU 3x3 25kg.
T - 10 x hill sprints
F - As M - no finisher
S - E - 61m LSS Run 5.4m, 11:25mm

Solid week, felt easier than my last 90% week. On Wednesday dropped to 3x3 as took my kids to a water park for an hour and was scrabbling / pulling myself over obstacles think Total Wipeout. That hour was actually the toughest workout this week.

LSS on Saturday I switched the route up as getting board of the normal one, this one had more elevation & trail than road.

I stopped tracking my calories a few weeks ago and I’m now eating to perform. I still monitor protein visually and know I hit a minimum of 150g a day. Clothing has started getting a bit tight on my arms & thighs but surprisingly I’ve lost 0.8kg since BB. Either im shrinking my clothes or I’m laying down some muscle, hoping for the latter.

[Walker377]

Wk 4 Operator / Black Professional

M - MS 75%, B 5x5 75kg, S 5x5 105kg, WPU 5x5 5kg, 100 24kg KB Swings to finish. (50,30,20)
T - Rest
W - As M, no finisher
T - Fast 5 - 1m WU, 3m @ 8:22mm, 1m CD
F - As W, Basic ME2 (5 rounds)
S - E - 60min LSS Run 5.5m, 10:48mm.

All MS done, long work day on Tues meant I couldn’t fit HIC in so did a reduced HIC after MS on Friday. 8:22mm on the fast 5 was around a ~15s per mile improvement over previous ones. Once I get down to 8mm I will start stretching out to longer distances.

[Walker377]

Wk 5 Operator / Black Professional

M - MS 85%, B 5x3 85kg, S 5x3 117.5kg, WPU 5x3 17.5kg, 100 24kg KB Swings to finish. (50,30,20)
T - 10 x Hill Sprints
W - As M, Finisher 24kg KB (60,40)
T - Fast 5 - 1m WU, 3m @ 7:56mm, 1m CD
F - As M, no finisher.
S - E - 59m LSS Run 5.6m, 10:24mm.

Solid week, kept both HICs as running as have had a stiff shoulder and didn’t want to aggravate further than completing the MS sessions. Felt great on the Fast 5 and dropped 26 seconds off my MM time. Will complete one more time before I start extending out further in distance to make sure it’s achievable consistently but will wait for Wk1 of my next block.