Re: Walker377 TB Log
Posted: Sun Jul 08, 2018 11:10 am
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.
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.