BP - 5x5 @ 66.5 kg
SQ - 5x5 @ 85.5 kg
WCU - 5x5 @ 68.7 kg
Plank and shank - 3 rounds of plank for 1:20, 10 second rest, shank for 1:20, 10 second rest
mikhou's training log
Re: mikhou's training log
Last edited by mikhou on Sun Apr 09, 2017 4:36 am, edited 1 time in total.
Re: mikhou's training log
Fun Run - So this was my first time doing a fun run and it went great! I went for an hour and every six minutes I stopped and performed the following clusters rotating between each cluster every six minutes:
A - 20 air squats, 20 push-ups
B - 10 pull-ups, 20 sit-ups
This was easily my favorite E session that I have done in a long time. Not to mention that I felt extremely fresh throughout. I attribute this to 3 things. 1) I just finished BB so my aerobic capacity is pretty good right now. 2) It's been 2 weeks since my last E run so even though I have started this Zulu cycle, my legs feel well recovered. 3) Stopping to do the bodyweight exercises provides a bit of a mental break as opposed to putting in an hour of steady-state running. I'll definitely keep a fun run in the rotation every couple of weeks.
A - 20 air squats, 20 push-ups
B - 10 pull-ups, 20 sit-ups
This was easily my favorite E session that I have done in a long time. Not to mention that I felt extremely fresh throughout. I attribute this to 3 things. 1) I just finished BB so my aerobic capacity is pretty good right now. 2) It's been 2 weeks since my last E run so even though I have started this Zulu cycle, my legs feel well recovered. 3) Stopping to do the bodyweight exercises provides a bit of a mental break as opposed to putting in an hour of steady-state running. I'll definitely keep a fun run in the rotation every couple of weeks.
Re: mikhou's training log
OHP - 5x5 @ 39.9kg
DL - 3x5 @ 84.5kg
Farmer's walk - 16kg in each hand for 100 yards out, 2 minute recovery, 100 yards back.
5 minute cooldown jog
I've never done Farmer's walks so this was a new one on me that I had heard about before but was convinced to do because of reading AA. I figured that I would start with 16kg simply because it's the recommended starting point for most men with a KB. That choice was totally arbitrary. I could have handled more, but it was a good starting point for me - especially after OHP and DL.
mikhou
DL - 3x5 @ 84.5kg
Farmer's walk - 16kg in each hand for 100 yards out, 2 minute recovery, 100 yards back.
5 minute cooldown jog
I've never done Farmer's walks so this was a new one on me that I had heard about before but was convinced to do because of reading AA. I figured that I would start with 16kg simply because it's the recommended starting point for most men with a KB. That choice was totally arbitrary. I could have handled more, but it was a good starting point for me - especially after OHP and DL.
mikhou
Re: mikhou's training log
Yesterday - Rest day
Today
BP - 5x5 @ 71.5 kg
SQ - 5x5 @ 90.5 kg
WCU - 5x5 @ 73.4 kg
Plank and Shank 3 rounds of plank for 1:25, 10 second rest, shank for 1:25, 10 second rest
Good session today. A comment on squats: I've done different programs before from squatting once per week via 5/3/1 to squatting 3x per week with Operator. During my BB prior to this cycle, I ran Fighter (2x/week), and I am now doing Zulu (2x/wk). This may be my sweet spot for squats. Everything just feels solid and easy. It feels like a good balance between frequency and getting enough recovery between squat sessions. If this keeps up, I might use the recent option on tb.com about squatting 2x/wk and DL'ing 1x/wk and not doing the exercises on the same day during my next Op I/A cycle. We'll see.
Today
BP - 5x5 @ 71.5 kg
SQ - 5x5 @ 90.5 kg
WCU - 5x5 @ 73.4 kg
Plank and Shank 3 rounds of plank for 1:25, 10 second rest, shank for 1:25, 10 second rest
Good session today. A comment on squats: I've done different programs before from squatting once per week via 5/3/1 to squatting 3x per week with Operator. During my BB prior to this cycle, I ran Fighter (2x/week), and I am now doing Zulu (2x/wk). This may be my sweet spot for squats. Everything just feels solid and easy. It feels like a good balance between frequency and getting enough recovery between squat sessions. If this keeps up, I might use the recent option on tb.com about squatting 2x/wk and DL'ing 1x/wk and not doing the exercises on the same day during my next Op I/A cycle. We'll see.
Last edited by mikhou on Sun Apr 09, 2017 4:35 am, edited 2 times in total.
Re: mikhou's training log
HIC #22. Buffalo Laps
Farmer's walk - Did these one-handed today with an 18kg KB. I went 100 yards RH and 100 yards back LH. Rest 2 minutes, and repeat.
Farmer's walk - Did these one-handed today with an 18kg KB. I went 100 yards RH and 100 yards back LH. Rest 2 minutes, and repeat.
Re: mikhou's training log
OHP - 5x5 @ 42.7 kg
Barbell row - 5x5 @ 60.5 kg
KB swings - 100 (35, 30, 25, 10)
I've never done high rep KB swings. I've always just used them as part of HICs (so 10-15 at a time). I'm enjoying it, and I am looking forward to 100 continuous swings.
Barbell row - 5x5 @ 60.5 kg
KB swings - 100 (35, 30, 25, 10)
I've never done high rep KB swings. I've always just used them as part of HICs (so 10-15 at a time). I'm enjoying it, and I am looking forward to 100 continuous swings.
Re: mikhou's training log
BP - 5x5 @ 71.5 kg
SQ - 5x5 @ 90.5 kg
WCU - 5x5 @ 73.4 kg
Plank and Shank 3 rounds of plank for 1:30, 10 second rest, shank for 1:30, 10 second rest
SQ - 5x5 @ 90.5 kg
WCU - 5x5 @ 73.4 kg
Plank and Shank 3 rounds of plank for 1:30, 10 second rest, shank for 1:30, 10 second rest
Re: mikhou's training log
HIC 12. Speed-Endurance Ladders
Re: mikhou's training log
OHP - 5x5 @ 42.7 kg
DL - 3x5 @ 90.5 kg
Farmer's Walk - 17kg in each hand, 100 yards out, 2 minute rest, 100 yards back
5 minute running cooldown
DL - 3x5 @ 90.5 kg
Farmer's Walk - 17kg in each hand, 100 yards out, 2 minute rest, 100 yards back
5 minute running cooldown
Re: mikhou's training log
BP - 5x3 @ 80.5 kg
SQ - 5x3 @ 101.5 kg
WCU - 5x3 @ 82.6 kg
Plank and Shank - 2 rounds of 1:35 plank, :20 rest, 1:35 shank, :20 rest
SQ - 5x3 @ 101.5 kg
WCU - 5x3 @ 82.6 kg
Plank and Shank - 2 rounds of 1:35 plank, :20 rest, 1:35 shank, :20 rest