Re: Walker377 TB Log
Posted: Sun Sep 09, 2018 10:14 am
Wk 6 Operator / Black Professional
M - MS 95%, B 4x2 95kg, S 4x2 132.5kg, WPU 4x2 30kg, 100 24kg KB Swings to finish. (60,40)
T - 10 x Hill Sprints
W - As M
T - 10 x Hill Sprints
F - As M, no finisher.
S - E - 60min LSS Run 6m, 9:59mm.
First 6 week block complete. I plan to contine with Op / Black Professional and the same cluster for the next 6 weeks and retest after that.
I’ve gone back and forwards on whether to keep the weights the same or force progression for the next 6 week block, I’m still being conservative using a 90% TM.
Bench, my 1RM is calculated as 109kg from an 87.5x8 set I did in April pre TB but I’m using a 90%TM at the moment and rounding up to the nearest 2.5kg. The 95kg sets I did this week were hard though I completed max sets and reps on all of them (4x2). I think on the first set this week I could have probably cranked out 4 reps putting my 1RM ~ 106kg. Final set on last MS day I struggled to get the two reps. As I’ve not owned the 95% weights across all sets I will continue the same for the next block.
Squat, I limited my 95% week at 132.5kg due to mobility and form issues. I didn’t have an issue with the weight but I’m still not getting full depth at the higher numbers. I will continue the next 6 week block with the same weights continuing to work on mobility.
WPU, I’ve had zero issues on this one, reps up to 95% have gone smoothly and I think I could have got 4-5 reps at the 95% weights. I will add another 2.5kg to my 1RM on this one for the next block.
Deadlifts, I didn’t deadlift this block due to past proneness to injury and mobility issues. I’m going to start getting used to the movement again as a finisher this block at a much lower weight 50% 1RM and see how it feels before considering adding it to the next block.
Conditioning, continues to improve. My Fast 5 minute mile time in Wk1 of the block was 8:38 and in Wk5 7:56. 60min Endurance run has gone from 10:36mm to 9:59mm. Next block will continue to be run focussed with Fast 5 & hill sprints with ME2 thrown in here and there. Fast 5 I will start to extend out to further distances towards the end of the block. I’ve been using a 24kg KB as a finisher a couple of times a week in lieu of deadlifts . At the moment I’m completing the reps as 60 then 40 swings, I plan to keep pushing the first set up to 100, may or may not get these by the end of this next block.
Weight / diet, I’ve lost 1.7kg since BB. 0.7kg in Wk1-3 and 1kg in Wk4-6. I have fat to lose but need to make sure I’m not impacting my performance.
M - MS 95%, B 4x2 95kg, S 4x2 132.5kg, WPU 4x2 30kg, 100 24kg KB Swings to finish. (60,40)
T - 10 x Hill Sprints
W - As M
T - 10 x Hill Sprints
F - As M, no finisher.
S - E - 60min LSS Run 6m, 9:59mm.
First 6 week block complete. I plan to contine with Op / Black Professional and the same cluster for the next 6 weeks and retest after that.
I’ve gone back and forwards on whether to keep the weights the same or force progression for the next 6 week block, I’m still being conservative using a 90% TM.
Bench, my 1RM is calculated as 109kg from an 87.5x8 set I did in April pre TB but I’m using a 90%TM at the moment and rounding up to the nearest 2.5kg. The 95kg sets I did this week were hard though I completed max sets and reps on all of them (4x2). I think on the first set this week I could have probably cranked out 4 reps putting my 1RM ~ 106kg. Final set on last MS day I struggled to get the two reps. As I’ve not owned the 95% weights across all sets I will continue the same for the next block.
Squat, I limited my 95% week at 132.5kg due to mobility and form issues. I didn’t have an issue with the weight but I’m still not getting full depth at the higher numbers. I will continue the next 6 week block with the same weights continuing to work on mobility.
WPU, I’ve had zero issues on this one, reps up to 95% have gone smoothly and I think I could have got 4-5 reps at the 95% weights. I will add another 2.5kg to my 1RM on this one for the next block.
Deadlifts, I didn’t deadlift this block due to past proneness to injury and mobility issues. I’m going to start getting used to the movement again as a finisher this block at a much lower weight 50% 1RM and see how it feels before considering adding it to the next block.
Conditioning, continues to improve. My Fast 5 minute mile time in Wk1 of the block was 8:38 and in Wk5 7:56. 60min Endurance run has gone from 10:36mm to 9:59mm. Next block will continue to be run focussed with Fast 5 & hill sprints with ME2 thrown in here and there. Fast 5 I will start to extend out to further distances towards the end of the block. I’ve been using a 24kg KB as a finisher a couple of times a week in lieu of deadlifts . At the moment I’m completing the reps as 60 then 40 swings, I plan to keep pushing the first set up to 100, may or may not get these by the end of this next block.
Weight / diet, I’ve lost 1.7kg since BB. 0.7kg in Wk1-3 and 1kg in Wk4-6. I have fat to lose but need to make sure I’m not impacting my performance.