TacticalBarbell.com

Great goals, looking forward to seeing you progress to them.

10/22/16
Conditioning (Black)
Block 5
1.2

HIC: 400m Intervals

1:26
1:29
1:29
1:28
1:27

1:23
1:30
1:27
1:25
1:39

2 minute rests

Warmed up and cooled down with .5 mile light run

Notes
-This didn't go very well. It was almost as much effort as I had, and I know that's not how it should be. It was my ch more difficult than last time I did these. Reasons might be:

1. Glycogen depletion. I hit my anaerobic wall way too fast, it was very noticeable when I'd hit it. Don't know why, I thought I was eating ok.
2. Despite being at 70% on my squats the day before I did 2 extra sets. Maybe that explains the above problem a little? I noticed my posterior chain was very tense on my sprints and that's not something I can ever recall during them before.
3. My pacing was way off, which is apparent when looking at the numbers. I ran this on a local high school dirt track, instead of the usual collegiate surfaced track I use that has 100m markers I use to help my pacing.

-Oh well. Ate some extra carbs when I got home. All I can do is hope it was just a bad workout, up my carbs, and get back on that horse.

grouchyjarhead wrote:Great goals, looking forward to seeing you progress to them.

Appreciated.

10/22/16
Strength (Operator I/A)
Block 5
1.3

Primary Lifts (70% Training Max)

SQ 5x5@305 lbs
BP 3x5@170 lbs (+2 bonus sets)
WPU 3x5@75 lbs (+2 bonus sets)

Accessory Lifts

Farmers Walk's
Swings 8-12
x3

Notes
-Felt pretty good, not much to add.

10/23/16
Rest Day
Block 5
1.4

On my rest days I'm hoping to do some serious mobility work. That's a major weakness of mine. Unfortunately I had to work late so no luck. But next time!

10/24/16
Conditioning (Black)
Block 5
1.5

HIC: Tempo Run

Tempo Speed: 5 mins at 90% HR
Recovery Speed: 1.5 min at 70% HR
x4

Average RPE: 8

Notes
-Last week before I do the full 20 minute tempo run. My posterior chain was hurting but cardio wise I felt ok. Just pushed through.

Green2Blue wrote:10/24/16
Conditioning (Black)
Block 5
1.5

HIC: Tempo Run

Tempo Speed: 5 mins at 90% HR
Recovery Speed: 1.5 min at 70% HR
x4

Average RPE: 8

Notes
-Last week before I do the full 20 minute tempo run. My posterior chain was hurting but cardio wise I felt ok. Just pushed through.

I want to eventually try one of these.

10/25/16
Strength (Operator I/A)
Block 5
1.6

Primary Lifts (70% Training Max)
SQ 5x5@305 lbs (+2 bonus sets)
BP 3x5@170 lbs (+2 bonus sets)
DL 5x5@335 lbs

Accessory Lifts
Concentration Curls
Tricep Pressdowns
x5

Notes
-Felt good. A lot of volume today because I had the time. I've upped my calories a bit lately which is giving me a higher work capacity.

nickgoldma wrote:

Green2Blue wrote:10/24/16
Conditioning (Black)
Block 5
1.5

HIC: Tempo Run

Tempo Speed: 5 mins at 90% HR
Recovery Speed: 1.5 min at 70% HR
x4

Average RPE: 8

Notes
-Last week before I do the full 20 minute tempo run. My posterior chain was hurting but cardio wise I felt ok. Just pushed through.

I want to eventually try one of these.

I like them. They're proving effective.

Green2Blue wrote:

nickgoldma wrote:

Green2Blue wrote:10/24/16
Conditioning (Black)
Block 5
1.5

HIC: Tempo Run

Tempo Speed: 5 mins at 90% HR
Recovery Speed: 1.5 min at 70% HR
x4

Average RPE: 8

Notes
-Last week before I do the full 20 minute tempo run. My posterior chain was hurting but cardio wise I felt ok. Just pushed through.

I want to eventually try one of these.

I like them. They're proving effective.

By the looks of it, is it necessary to have a heart monitor of some sort to track your heart beat? Is it beneficial at all?