Hey friends. Haven't trained in 4 days, because I've been studying for an important quiz tomorrow.
As soon as I finish that I'm headed to the gym to start Base Building week 8, which is Fighter 90% week. Will talk to you all again soon.
TK's log
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tk_swag1234
- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
I've had a random sore spot on the right side of my lower back for 2 days. No idea how it happened because I havent even been working out, or getting off my chair for that matter.
I guess that's why we use a training max, to account for less-than-perfect days like this.
Will be hitting Fighter 90% week tonight.
I guess that's why we use a training max, to account for less-than-perfect days like this.
Will be hitting Fighter 90% week tonight.
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tk_swag1234
- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
January 19, 2022
Base building Week 8
Fighter 90% week
Squats 5x5 with 235 lbs (106.5 kg)
OHP 5x5 with 95 lb (43 kg)
SE 3x40
Rear delt fly machine 100 lb (45 kg): 40, 40, 40
Dumbbell hammer curl 35 lb (16 kg): 20, 20, 20,
Decline situp with 25 lb (11 kg): 40, 40, 40
Seated hamstring curl machine 90 lb (40 kg): 40, 40, 40
Rear delt machine was brutal as usual.
Decline situps were easier because someone changed the bench elevation and i dont know how to change it back.
Hammer curls were one arm at a time so i split the reps.
Barely got through the hamstring curls. I was starting to cheat with my lower back. Guess thats gonna be sore tomorrow.
Base building Week 8
Fighter 90% week
Squats 5x5 with 235 lbs (106.5 kg)
OHP 5x5 with 95 lb (43 kg)
SE 3x40
Rear delt fly machine 100 lb (45 kg): 40, 40, 40
Dumbbell hammer curl 35 lb (16 kg): 20, 20, 20,
Decline situp with 25 lb (11 kg): 40, 40, 40
Seated hamstring curl machine 90 lb (40 kg): 40, 40, 40
Rear delt machine was brutal as usual.
Decline situps were easier because someone changed the bench elevation and i dont know how to change it back.
Hammer curls were one arm at a time so i split the reps.
Barely got through the hamstring curls. I was starting to cheat with my lower back. Guess thats gonna be sore tomorrow.
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tk_swag1234
- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
After this Fighter/BB block i start Operator. I'm running a minimalist cluster of just squat and OHP, and I don't have access to my boxing gym, so I figure I'll tack some extra assistance work on it.
As for assistance, I think I'll do a 5/3/1 style approach. Not going too crazy, "just working the muscle" as Jim Wendler says. Only hitting the muscles left out from my cluster. Slow and steady progressions on these exercises.
So maybe something like this
Monday
Operator
Rear delts, 50 reps
Lats, 50 reps
Abs, 50 reps
Wednesday
Operator
Forearms/biceps, 50 reps
Hamstrings, 50 reps
Abs, 50 reps
Friday
Operator
Rear delts, 50 reps
Back, 50 reps
Abs, 50 reps
And then the next week I'll alternate the order of the assistance exercises, if that makes sense. So Monday will be forearms, hammies, abs. Wednesday will be rear delts, lats, abs. And so on and so forth.
I guess it looks a little like SE, or the S1/S2 clusters from Mass protocol.
It's important to not overthink training...I'm just writing this post so that I have a simple plan I can stick to.
As for assistance, I think I'll do a 5/3/1 style approach. Not going too crazy, "just working the muscle" as Jim Wendler says. Only hitting the muscles left out from my cluster. Slow and steady progressions on these exercises.
So maybe something like this
Monday
Operator
Rear delts, 50 reps
Lats, 50 reps
Abs, 50 reps
Wednesday
Operator
Forearms/biceps, 50 reps
Hamstrings, 50 reps
Abs, 50 reps
Friday
Operator
Rear delts, 50 reps
Back, 50 reps
Abs, 50 reps
And then the next week I'll alternate the order of the assistance exercises, if that makes sense. So Monday will be forearms, hammies, abs. Wednesday will be rear delts, lats, abs. And so on and so forth.
I guess it looks a little like SE, or the S1/S2 clusters from Mass protocol.
It's important to not overthink training...I'm just writing this post so that I have a simple plan I can stick to.
Last edited by tk_swag1234 on Fri Jan 28, 2022 8:23 am, edited 3 times in total.
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tk_swag1234
- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Since I'm home from university at the moment (online classes), and my boxing gym is where my college is, I haven't been doing much boxing. In my neighborhood it's mostly Muay Thai and MMA gyms. I'm thinking of giving Muay Thai a shot, so I'll try out one of those places soon.
I suppose I need to get my leg flexibility up now to throw kicks. I'll start doing a little stretching before bed.
I suppose I need to get my leg flexibility up now to throw kicks. I'll start doing a little stretching before bed.
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tk_swag1234
- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Alright guys I messed up really bad. I made a protein shake during the afternoon with peanut butter and oats. I waited until night to drink it and the entire shake solidified at the bottom creating a chocolate-peanut butter flavored protein mush. It took me until 1 AM to eat that thing with a spoon and now i cant sleep because im too bloated.
Lessons learned:
1. its ok to miss calories if it means preserving your sleep schedule.
2. Dont wait for shake to become solid mush
3. Space out caloric intake properly during the day so this doesnt happen. Eat light before bed.
Lessons learned:
1. its ok to miss calories if it means preserving your sleep schedule.
2. Dont wait for shake to become solid mush
3. Space out caloric intake properly during the day so this doesnt happen. Eat light before bed.
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tk_swag1234
- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Base building week 8
LSS run for 30 minutes. Mostly backwards running at a nice grassy park, feels good on my knees. Also did some shadowboxing, nothing too crazy, just refining techniques.
Cardio didn't feel too good today. Perhaps because I got the Moderna booster this morning. I also got a bit of a cramp during the run from a poorly timed meal. Whatever. I'm just getting the work in...maybe I shouldn't call it work. Outdoor running is very meditative and relaxing for me.
What does feel like work to me is the TB strength sessions. Getting all that submaximal volume in can be a real grind.
Right as I typed that, I regretted it. I should be grateful for training. I am privileged to have a working body, access to a gym, food, and a bed. I shouldn't be complaining about training. There are probably many people out there who want to do what I do but can't due to circumstances beyond their control. Poverty, illness, etc. I'll try not to take all this for granted again.
I hope everyone is doing fine.
LSS run for 30 minutes. Mostly backwards running at a nice grassy park, feels good on my knees. Also did some shadowboxing, nothing too crazy, just refining techniques.
Cardio didn't feel too good today. Perhaps because I got the Moderna booster this morning. I also got a bit of a cramp during the run from a poorly timed meal. Whatever. I'm just getting the work in...maybe I shouldn't call it work. Outdoor running is very meditative and relaxing for me.
What does feel like work to me is the TB strength sessions. Getting all that submaximal volume in can be a real grind.
Right as I typed that, I regretted it. I should be grateful for training. I am privileged to have a working body, access to a gym, food, and a bed. I shouldn't be complaining about training. There are probably many people out there who want to do what I do but can't due to circumstances beyond their control. Poverty, illness, etc. I'll try not to take all this for granted again.
I hope everyone is doing fine.
Re: TK's log
frankly i would stay off cardio or really dial back intensity for a bit post the booster jabs. i keep pretty good records of my resting heart rate (RHR) daily using my OURA ring and post my booster jab (I went pfizer-pfizer-moderna) my RHR was elevated by +10 for 2 days, then then only returned to baseline after 10 days. I did only relaxed walks and jog/walks with HR never exceeding 140 during that time frame.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
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tk_swag1234
- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Hi godjira1, thanks for your post. I dont measure my heart rate, but I haven't really been feeling any side effects of the booster yet except a tiny bit of soreness in my arm. I figured that swinging my arms around while jogging would help reduce the soreness. My E sessions are very relaxed anyways, I follow the "being able to hold a conversation" rule.godjira1 wrote: ↑Fri Jan 21, 2022 5:52 am frankly i would stay off cardio or really dial back intensity for a bit post the booster jabs. i keep pretty good records of my resting heart rate (RHR) daily using my OURA ring and post my booster jab (I went pfizer-pfizer-moderna) my RHR was elevated by +10 for 2 days, then then only returned to baseline after 10 days. I did only relaxed walks and jog/walks with HR never exceeding 140 during that time frame.
Maybe it'll kick in tomorrow. I was back in the gym a day after my first and second vaccines. If I'm not feeling well, I'll take the day off. I don't train according to a strict weekly schedule anyways, if I miss a workout, I just wait for the next available day.
Thank you for your concern. Cheers.
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tk_swag1234
- Posts: 63
- Joined: Sun Jan 02, 2022 7:03 am
Re: TK's log
Base building week 8
SE 2x40
Skipped the lower body and core exercises today due to soreness. To make up for it I increased the weight on the rear delt machine. Also I couldnt find the dumbbell I use for hammer curls today so I replaced them with close grip chinups
Rear delt machine with 130 lb: 40, 40
Close grip slow descent chinups: 20, 20
That's the last SE session of base building.
SE 2x40
Skipped the lower body and core exercises today due to soreness. To make up for it I increased the weight on the rear delt machine. Also I couldnt find the dumbbell I use for hammer curls today so I replaced them with close grip chinups
Rear delt machine with 130 lb: 40, 40
Close grip slow descent chinups: 20, 20
That's the last SE session of base building.