TacticalBarbell.com

Moz69 wrote:

Barkadion wrote:

Moz69 wrote:Sounds like you've got a good piece of kit there Bark, never used one of those air bikes

I strongly recommend that. It has a fan instead of front wheel. So, you are pushing against the resistance you create. Quite a torture.

I run from a home gym so once if those is a bit out of my budget just now. I do love the concept 2 rowers whenever I get chance to use one

I am in my small basement gym myself. Rusty and happy. I've got used AD6 while ago out of Craigslist. Payed 20% of original price.

I've never used a rower. It's on my list to get but I need to save some pesos first

9/02/16
Week#5, Friday
Black OP 1a block

SSB Squat - 3x3, 165
BP - 3x3, 160
Chin-ups - 3x3, BW (Super-set with SQ)
Band pull-apart - 3x14, Blue Band
RI - 2-2.5min

9/02/16
Week#5, Saturday
Black OP 1a block

LSS Run, 62min
Average HR = 155 BPM
Max HR = 175 BPM

I am so happy to be able to run again. Current goal is to improve my technique by paying attention to the stride, pace, and heel strikes. I could make it faster but didn't want to kill it again with over-striding. It feels very different to run by making "baby steps". It is tedious too.

But it is still cool And that was perfect chilly early morning.

Barkadion wrote:9/02/16
Week#5, Friday
Black OP 1a block

SSB Squat - 3x3, 165
BP - 3x3, 160
Chin-ups - 3x3, BW (Super-set with SQ)
Band pull-apart - 3x14, Blue Band
RI - 2-2.5min

Ay up Bark. What's the band pull aparts? This similar to the old chest expander from years ago?

Moz69 wrote:

Barkadion wrote:9/02/16
Week#5, Friday
Black OP 1a block

SSB Squat - 3x3, 165
BP - 3x3, 160
Chin-ups - 3x3, BW (Super-set with SQ)
Band pull-apart - 3x14, Blue Band
RI - 2-2.5min

Ay up Bark. What's the band pull aparts? This similar to the old chest expander from years ago?

I think so.. as much as I can remember my youth and my dad pushing me use the expander..

I usually try to do at least one prehab movement per session. I'd change it every block or so. Face pulls, band side steps and body saw are planned for the coming 6-weeker..

It's beeter be safe than sorry

https://www.t-nation.com/training/tip-d ... ull-aparts

9/05/16
Black OP 1a block
Week#6, Monday

SSB Squat - 3x2, 185
BP - 3x2, 180
Chins - 3x2, BW + 25 (Super-set with SQ).
Shoulder ER - 1x6/2x8, 20/17.5
RI - 2-2.5mi

Barkadion wrote:Running my very first Black OP.

lennarn wrote:

Barkadion wrote:Running my very first Black OP.

Haha!! Thanks mate! You've made my day!

9/06/2016
TB OP 1a Block
Week#5, Tuesday

MEII (Easy week), 5 rounds

KB Swings, 55x10
Burpees, BWx10
RI: 1min

Man, oh man.. I love easy week principle

9/07/16
Black OP 1st block
Week#6, Wednsday

SSB Squat - 3x2, 185
BP - 3x2, 180
Chins - 3x2, BW + 25 (Super-set with SQ).
Prone arms raise off the incline bench - 3x11, 5.
RI - 2-2.5min