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Re: Barkadion TB Logs
Posted: Mon Dec 26, 2016 7:11 am
by monster
Re: Barkadion TB Logs
Posted: Mon Dec 26, 2016 11:52 am
by Barkadion
monster wrote:
This is great!!
Can keep you injury free on the long run..
Glad you like that!
Re: Barkadion TB Logs
Posted: Mon Dec 26, 2016 2:03 pm
by Barkadion
12/26/16
Black OP block#3
Week#2, Monday
Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
DL - 3x2, 280
RI - 2-2.30min
Finisher
TRX Face Pulls 3x11, BW
RI - 75-90sec
Re: Barkadion TB Logs
Posted: Tue Dec 27, 2016 12:52 pm
by Barkadion
12/27/16
Black OP block#3
Week#2, Tuesday
Standard Hills
Indoor Version, AD Intervals
- 1.5 min - warm up
- 30sec - sprint
- 1 min - recovery pace
x7
- 5 min - cool down
*Note
These are tougher than I expected. But it is a very good challenging drill. I can see that it offers a lot of space for progressing.
Re: Barkadion TB Logs
Posted: Wed Dec 28, 2016 12:51 pm
by Barkadion
12/28/16
Black OP block#3
Week#2, Wednesday
Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
Chins - 5x5, BW
RI - 2-2.45min
Finisher
KB Swings 3x25, 32kg
RI - 90-120sec
Re: Barkadion TB Logs
Posted: Thu Dec 29, 2016 1:32 pm
by Barkadion
12/29/16
Black OP block#3
Week#2, Thursday
BOO
Indoor Version
- 2 min - AD warm up
- 1H KB Swings - 30(15/side), 55lb
- AD - consistent effort, 4min
- RI - 2min
x5
Re: Barkadion TB Logs
Posted: Fri Dec 30, 2016 1:18 pm
by Barkadion
12/30/16
Black OP block#3
Week#2, Friday
Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
Chins - 5x5, BW
RI - 2-3min
Finishers
Body Saw with sliders - 1x10, BW +20
Ab Wheel Roll-outs - 1x10, BW+20
KB Suitcase Carry - 55yrds/Side, 32kg
RI - 90sec
*
Note
I've had sleepless night last night. My twins kept me up. Here is the result - shitty training session. My form was about to go south with the last set and my left elbow was ready to give up with Chins. I do have a very good indication if something is going wrong. I start to lift with my right side (normal) and "help with the movement" with my left side (post-injured). There's been a lot of struggle with this block so far with running nasty flu, lack of sleep, ana having my schedule screwed up by holidays. Next week will tell me what is really going on. I might need to take a deload after 3rd week. OR things will get back to normal. Anyway, 2nd week is always tricky one. I don't feel that the weight/volume is too heavy. It's just I feel down and juice-less
Re: Barkadion TB Logs
Posted: Fri Dec 30, 2016 7:17 pm
by Maxrip13
Barkadion wrote:12/30/16
Black OP block#3
Week#2, Friday
Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
Chins - 5x5, BW
RI - 2-3min
Finishers
Body Saw with sliders - 1x10, BW +20
Ab Wheel Roll-outs - 1x10, BW+20
KB Suitcase Carry - 55yrds/Side, 32kg
RI - 90sec
*
Note
I've had sleepless night last night. My twins kept me up. Here is the result - shitty training session. My form was about to go south with the last set and my left elbow was ready to give up with Chins. I do have a very good indication if something is going wrong. I start to lift with my right side (normal) and "help with the movement" with my left side (post-injured). There's been a lot of struggle with this block so far with running nasty flu, lack of sleep, ana having my schedule screwed up by holidays. Next week will tell me what is really going on. I might need to take a deload after 3rd week. OR things will get back to normal. Anyway, 2nd week is always tricky one. I don't feel that the weight/volume is too heavy. It's just I feel down and juice-less
I had a couple days like that in my previous base build. Between a flu and some harder work pt sessions I really started to struggle. Have you thought about just getting in the minimum 3 sets of 5 for a week? I personally find a huge difference between 5+ sets of volume and just 3 sets. It's a nice mental change to get in there and be on your way out in half the time also.
Re: Barkadion TB Logs
Posted: Fri Dec 30, 2016 7:52 pm
by Barkadion
Maxrip13 wrote:Barkadion wrote:12/30/16
Black OP block#3
Week#2, Friday
Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
Chins - 5x5, BW
RI - 2-3min
Finishers
Body Saw with sliders - 1x10, BW +20
Ab Wheel Roll-outs - 1x10, BW+20
KB Suitcase Carry - 55yrds/Side, 32kg
RI - 90sec
*
Note
I've had sleepless night last night. My twins kept me up. Here is the result - shitty training session. My form was about to go south with the last set and my left elbow was ready to give up with Chins. I do have a very good indication if something is going wrong. I start to lift with my right side (normal) and "help with the movement" with my left side (post-injured). There's been a lot of struggle with this block so far with running nasty flu, lack of sleep, ana having my schedule screwed up by holidays. Next week will tell me what is really going on. I might need to take a deload after 3rd week. OR things will get back to normal. Anyway, 2nd week is always tricky one. I don't feel that the weight/volume is too heavy. It's just I feel down and juice-less
I had a couple days like that in my previous base build. Between a flu and some harder work pt sessions I really started to struggle. Have you thought about just getting in the minimum 3 sets of 5 for a week? I personally find a huge difference between 5+ sets of volume and just 3 sets. It's a nice mental change to get in there and be on your way out in half the time also.
I bet you are right and it would be smart option...Actually, I have thought about that.. But you know with my personality... I go: OK, You've made it up to 3 sets.. How about 1 more?
And so on..
It might be dead wrong but it is how I roll in general
Re: Barkadion TB Logs
Posted: Sat Dec 31, 2016 12:29 pm
by Barkadion
12/31/16
Black OP block#3
Week#2, Saturday
E
LSS AD ride, 30min