Lots to like in this log. Eight weeks of solid BB done the right way. Intelligent SE cluster, honest self assessment, running the E despite not liking it. No spinning wheels, just doing the work. Outstanding.
fazer681 wrote:I do really feel like going for run, because its been so long since ive felt this good after running, that now i want to keep going! haha
Do it! Don't lose that motivation! Get those run based HICs going while you are motivated. And there's Black Pro if you want weekly E runs...
"You oughta know not to stand by the window. Somebody see you up there." Talking Heads. "Life During Wartime." Fear of Music, Sire, 1979.
close_fox wrote:
Lots to like in this log. Eight weeks of solid BB done the right way. Intelligent SE cluster, honest self assessment, running the E despite not liking it. No spinning wheels, just doing the work. Outstanding.
fazer681 wrote:I do really feel like going for run, because its been so long since ive felt this good after running, that now i want to keep going! haha
Do it! Don't lose that motivation! Get those run based HICs going while you are motivated. And there's Black Pro if you want weekly E runs...
Thanks, Close Fox!
Definitely gonna get those running based HICs going now that ive started continuation. Honestly, I am tempted to go Black Pro, but maybe ill switch to that, after i do one block of standard Black. Ideally id like to lose little bit of weight, before i start really pounding the pavement, and putting stress on my joints on a weekly basis.
PU - modified Fighter pullup program 2,1,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday - HIC: Fobbit Intervals
treadmill fast jog @ 4.5 - 5 mph
used a 35lb KB for both swings and snatches
Wednesday - REST
Thursday - MS
PU - modified Fighter pullup program 2,2,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - HIC: Fobbit Intervals
treadmill jog @ 4.5 - 5 mph
used a 35lb KB for both swings and snatches
Saturday - SE 3x10
KB Swings
Goblet Squat
Renegade Rows
Pushups
Sunday REST
Of Note: First week after my deload week, felt great. I dont think i lost too much conditioning or strength. Moving forward on some strength gains. Going to try and do better to get my Fighter pullups in more during the week. As of right now, im barely getting them in 2 times a week, so pullup strength is slow going.
PU - modified Fighter pullup program 2,2,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday - HIC: Indoor Power Intervals
treadmill fast run @ 8.5-9 speed
Wednesday - REST
Fighter Pullups - 2,2,2,2
Thursday - REST
had to shift due to life interruptions
Friday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - modified Fighter pullup program 2,2,2,2
BP - 3x5 @ 155
SQ - 3x5 @ 155
Saturday - missed
Sunday - HIC: Martial arts training
Conditioning and drills
Of Note: Had trouble sticking to the schedule this week, as I had a couple of things come up. I did manage to get my 2 days/wk of lifting in. as well as 1 other HIC at the end of the week. Completely missed my E for this week, but i think my 2 HIC's for the week will help me in that dept as they were 35 minutes and 1.5 hrs, respectively. This coming week, EASY week.
Last edited by fazer681 on Mon May 15, 2017 11:51 pm, edited 1 time in total.
PU - modified Fighter pullup program 3,2,2,2
BP - 3x3 @ 185
SQ - 3x3 @ 185
Tuesday - HIC (EASY): Fast 5
1.5 mile treadmill run @ 7-8 speed
completed in 15 minutes flat
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - modified Fighter pullup program 3,2,2,2
BP - 3x3 @ 185
SQ - 3x3 @ 185
Friday - HIC (EASY): Meat Eater 2
2 Hand KB swings with 52lbs x5
Burpees x5
60 seconds rest
repeat cycle x5
Dips 3,3,2
Saturday - missed
Sunday - missed
Mothers Day
Of Note: My pullups are slowly making progress. Im almost to 5, so then i can switch up the Fighter PU program and restart with the 5rm setup. Dips are also making some gains, even though im not even really focusing on them. I remember when i was struggling trying to do 1, and now 3 feels solid. Fast5, although i ran it "easy", still totally kicked my ass. I have not run that fast, that far, in quite a long time. Felt accomplished but that really pushed my aerobic levels; i think my HR hit up to 175ish, and my max is 190, so i was sucking wind....hard. ME2, felt strangely easy. Even using a heavier KB than usual, my swings felt solid, and surprisingly my burpees also felt pretty awesome. I felt explosive coming up off the ground while doing burpees, which was a nice surprise. I suppose thats an after-effect of the MS. I am beating myself up over missing another E this weekend. I was pretty busy this saturday, and i just generally mismanaged my time. My SE would have been easy this week (1x10) and probably wouldnt have taken me too long, i just never got around to doing it :/
PU - modified Fighter pullup program 3,3,2,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday - HIC: Devils Trinity: CCC
1 min KB Swings @ 52 lbs
1 min Burpees
1 min shadowboxing
1 min rest
repeat x5
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - modified Fighter pullup program 3,3,2,2,2
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - HIC: GC 10
2 min jog
15 burpees
repeat x4
Abs Finisher
Saturday - REST
Sunday - E
Martial arts - slow training
Of Note: 155 is starting to feel pretty easy now. Also, im up to 5 sets of pullups with the FPU program. I thoroughly enjoyed the Devils Trinity: combat conditioning, as well as GC10. I modified GC10 due to time constraints and SUCKage concerns. Had i done it as RXed, it may have taken me much longer than I had time for. In any case, it still hurt so good. Sunday i taught my martial arts class, and as it was 2 hours long, and I had a slightly elevated heart rate the whole time, i consider it to be my E for the week. This coming week (week 5) I am going to hit 3x20 for SE, this time I wont miss it.
Of Note: So my week 5 was split in 2 due to a small vacation i took. I left on Thursday morning and returned on Tuesday evening. I took wednesday as my regular day off, and then finished what would have been the rest of week 5, Thu-Sun of the following week. I have officially started using the 3RM FPU template, so hopefully i will be seeing more gains in strength for my pullups. SE still sucks as usual, but not so bad this time around, especially considering that im using a 52lb kb.
PU - Fighter 3RM pullup program 3,2,2,1
BP - 3x3 @ 185
SQ - 3x3 @ 185
Wednesday - HIC: Fobbit Intervals
run/jog on treadmill for 2 minutes then:
10 KB Swings @ 35 lbs
10 KB snatches (5/side) @ 35 lbs
repeat for 20 minutes
Thursday - REST
Friday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,2,2,1
BP - 3x3 @ 185
SQ - 3x3 @ 185
Saturday - MISSED
Sunday - MISSED
Of Note: So this week was bad for me. First off, started the week by having to shift one day over. after Last weeks SE, my body just didnt feel up to lift heavy, come monday. that shift threw off the rest of my week... and also i was just plain lazy a couple of days. Thankfully i did manage to get my MS days in, but no secondary HIC or E day this past week. Pullups and dips continue to improve. I think that by my next block I should be able to do at minimum 1 set of 5 pullups. at That time ill start the 5RM Fighter Pullup program. This week i plan to haze myself for the days missed....gotta make it up somehow!
