Mike_Training_Log

[mike_el44]

8/19/24 - Update

Wrapped up the day with two blitz Pull-up sessions. One lasted 5 minutes and consisted of 5/5 Close Neutral Grip Pull-ups OTM. Second, lasted 10 minutes and consisted of 5/10 the same variations of Pull-ups OTM.

[mike_el44]

8/20/24

SESSION 1
TIME: 843 LT
DURATION: 60 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 1, Session 2
Endurance

60 min Running in Z2
Dst covered, 7.5 km
Avg HR, 144 bpm

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[mike_el44]

8/21/24

SESSION 1
TIME: 625 LT
DURATION: 48 minutes
GREEN PROTOCOL/CAPACITY
Week 1, Day 2
Strength

BENCH PRESS

warm-up sets

• 25 @45 lbs

• 5 @100 lbs # 50%

main sets

• 5/5 @143 lbs # 72%

BACK SQUAT

warm-up sets

• 5 @66 lbs # 30%

main Sets

• 5/5 @154 lbs # 70%

WEIGHTED PULL-UP

• 5/5 @22 lbs

DEADLIFT

warm-up sets

• 5 @176 lbs # 47%

• 5 @220 lbs # 59%

main sets

• 1/5 @265 lbs # 70%

NOTES
RI 2 minutes

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[mike_el44]

8/21/24 - Update

BLITZ SESSION 1
Time: 924 LT
Duration: 12 minutes
Pull-up Ladders, 4x 1,2,3,4 # (a total of 40 reps)

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BLITZ SESSION 2
Time: 1113 LT
Duration: 15 minutes
Chin-up Sets, 7/5 # (a total of 35 reps)

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[mike_el44]

8/22/24

SESSION 1
TIME: 647 LT
DURATION: 33 minutes
Stretching

NOTES
During the session, I also performed some pull-ups, and Chin-ups, and collected 60 reps.
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SESSION 2
TIME: 723 LT
DURATION: 15 minutes
Bouldering

NOTES
I walked one length of the wall, then again back, and practiced some climbing.
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[mike_el44]

8/22/24 - Update

SESSION 2
TIME: 1335 LT
DURATION: 40 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 1, Day 4
Endurance

LSS Running, 40 min in Z2
Dst covered, 4.77 km
Avg HR, 139 bpm
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BLITZ SESSION 1
Time: 1417 LT
Duration: 5 minutes

2 Rounds

• 10 Chin-ups
• 10 Dips

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[mike_el44]

8/22/24 - Update

BLITZ SESSION 2
Time: 1820 LT
Duration: 5 minutes

• Pull-up Ladders, 2x 1,2,3,4

[mike_el44]

8/23/24

SESSION 1
TIME: 642 LT
DURATION: 47 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 1, Day 5
Strength

BENCH PRESS
warm-up sets

• 25 @45 lbs
• 5/1 @100 lbs # 50%

main sets

• 5/5 @145 lbs # 72%

BACK SQUAT

• 5/5 @155 lbs # 70%

WEIGHTED PULL-UP

• 5/5 @22 lbs

DEADLIFT
warm-up sets

• 5 @155 lbs # 41%
• 5 @195 lbs # 54%

main sets

• 1/5 @265 lbs # 70%

NOTES
RI 2 minutes

The last Strength session this week. Weights felt ok, maybe even lighter. Stronger DL. Performed all three sets with the same grip, not alternative (pronated, supinated). No straps, no belt.
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[mike_el44]

8/23/24 - Update

SESSION 2
TIME: 1303 LT
DURATION: 28 minutes
Bodyweight
10 Rounds

• 5 Pull-ups
• 5 Dips

2 Rounds

• 10 Chin-ups
• 10 Dips

1 Sets

• 5 L-Sit Pull-up

NOTES
Rest Intervals during the first 10 Rounds: 10-15s between sets, and 1 minute between rounds.
Rest Intervals during the second 2 Rounds: 30s between sets, 2 minutes between rounds.
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[mike_el44]

8/24/24

SESSION 1
TIME: 1528 LT
DURATION: 50 minutes
Bodyweight

• Pull-ups Ladders, 6x 1,2,3,4

• Pull-up Sets, 4/5

• Chin-up Set, 10/1

NOTE
Total: 90 Pull-ups, 10 Chin-ups.

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8/25/24

And so, when it comes to Pull-ups, the first set of 5 reps I did at 1255. Than, from 1300 I did 5 reps every 5 minutes until I hit 95 in total. Then I performed 1/2 One-Arm Assisted Pull-ups per arm, and the last very slow Chin-up reps. Oh, and I switched to Chin-ups when I hit 80 Pull-ups.
Thus, today's number of reps are 100. Objective secure.
It is, by the way, day 49 in a row of my Pull-up Journey. I decided to focus more on One-Arm Pull-up (OAP), and One-Arm Chin-up (OAC) from day 51, and try to do one rep of each on day 100.