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Re: Barkadion TB Logs
Posted: Thu May 02, 2019 11:52 am
by Barkadion
5/2/19
Block#25, OP I/A Black OWT/FP(85%)
Week#2, Thursday (80%)
Lifts
BP - 3x5, 180
SSB Squat - 3x5, 200
WPU - 3х5, 5
RI - 3:30-4 min
Finishers
LWSW, 10/arm
Body Saw with sliders - 1x10, 30
Qigong
Whole set
Re: Barkadion TB Logs
Posted: Thu May 02, 2019 12:16 pm
by Barkadion
Those Russians...
https://www.t-nation.com/workouts/russi ... e-workouts
"Ideally you want:
- 1 squat variation (front, back, Zercher, overhead, low-bar)
- 1 hip hinge variation (deadlift, sumo deadlift, snatch deadlift, snatch high pull, snatch, clean)
- 1 overhead press (military press, push press, power jerk, behind the neck press)
- 1 bench press (bench press, decline bench press, incline bench press, floor press)
AND:
The Manual Labor (Day 5) Workout
- 3 basic exercises (3 of your strength-skill lifts) covering the whole body
- 65-70% of your maximum
- Do only sets of 1 rep
- 20-30 singles per exercise
- Do them as a continuous circuit (rotate through the exercises, resting as needed but trying to keep the pace up)
- Do them once a week as the last workout of the week
- Start off at 20 singles per exercise for the first session. Go up to 25 singles for the second week and up to 30 singles for the third week. The weight remains the same for these three weeks. After 3 weeks you add 5-15 pounds to the bar and start over at 20."
Re: Barkadion TB Logs
Posted: Fri May 03, 2019 11:49 am
by Barkadion
5/3/19
Block#25, OP I/A Black OWT/FP(85%)
Week#2, Saturday (80%)
ME2
ECBB - 1x10
2H T-bar swings - 1x10, 70lb
RI - 1 min
x6
Qigong
Breathing
Whole set
Re: Barkadion TB Logs
Posted: Sat May 04, 2019 2:04 pm
by Barkadion
5/4/19
Block#25, OP I/A Black OWT/FP(85%)
Week#2, Saturday (80%)
Rest day.
Re: Barkadion TB Logs
Posted: Sat May 04, 2019 2:15 pm
by Walker377
Interesting stuff, some cross overs with TB on practicing strength, sub max weights and limited clusters.
Re: Barkadion TB Logs
Posted: Sat May 04, 2019 2:27 pm
by Barkadion
Walker377 wrote:
Interesting stuff, some cross overs with TB on practicing strength, sub max weights and limited clusters.
Agree..
Re: Barkadion TB Logs
Posted: Sun May 05, 2019 11:24 am
by Barkadion
5/5/19
Block#25, OP I/A Black OWT/FP(85%)
Week#2, Sunday (80%)
Lifts
BP - 3x5, 180
SSB Squat - 3x5, 200
WPU - 3х5, 5
RI - 3:30-5 min
Finishers
LWSW, 10/arm
Body Saw with sliders - 1x10, 30
Qigong
Whole set
Re: Barkadion TB Logs
Posted: Mon May 06, 2019 12:05 pm
by Barkadion
5/6/19
Block#25, OP I/A Black OWT/FP(85%)
Week#2, Monday (80%)
Rest day.
Re: Barkadion TB Logs
Posted: Mon May 06, 2019 5:08 pm
by Barkadion
Find myself missing BB today as we got some sun after all those shitty foggy rains...
One of those days..
Re: Barkadion TB Logs
Posted: Tue May 07, 2019 11:46 am
by Barkadion
5/7/19
Block#25, OP I/A Black OWT/FP(85%)
Week#2, Tuesday (80%)
Rest day.
Qigong
Whole set.