Tuesday May 23th: Football practice, 90 min, full gear.
We're still practicing no huddle offense. Is someone do not believe EPOC is a thing, they should try the burning sensation I still have right now.
Cytisus' Log
Re: Cytisus' Log
Wedneysday May 24th
Swimming practice: 1.05 km, 48:19, mostly crawl.
Swimming practice: 1.05 km, 48:19, mostly crawl.
Re: Cytisus' Log
Thursday May 25th
Cycling (7 km total) for transport, strength training (almost identically to Monday session) due to a football practice cancel.
One of the strength of the TB system / OP I/A is the flexibility. Cancel practice? No problem, I just move up a strength training and do max test on Saturday instead
Cycling (7 km total) for transport, strength training (almost identically to Monday session) due to a football practice cancel.
One of the strength of the TB system / OP I/A is the flexibility. Cancel practice? No problem, I just move up a strength training and do max test on Saturday instead
Re: Cytisus' Log
Friday May 26th
Swimming, 300 m mostly crawl in 19 min. Active recovery cut a bit short due to swimming glasses breaking.
Swimming, 300 m mostly crawl in 19 min. Active recovery cut a bit short due to swimming glasses breaking.
Re: Cytisus' Log
Saturday May 27th: Operator I/A 9/9
Used this day as a max test. Warmed up to a double with the 90% weight and kept adding weight while during doubles. Ended up during:
Zercher squats 90 kg * 3
Dumbbell bench press 2 * 28 kg * 4
Pull downs 80 kg * 1
Hookgrip deadlift 150 kg * 1
Overall quite happy with the weights achieved. The first cycle used an estimated max based on previous lift and except the bench press on the low side. Adding to that all procentages was based on a training max of 85% of the estimated max. Really shows the strength (pun intended) of training submaximal. Will use the above maxes to set a 85% training max for the next cycle.
Used this day as a max test. Warmed up to a double with the 90% weight and kept adding weight while during doubles. Ended up during:
Zercher squats 90 kg * 3
Dumbbell bench press 2 * 28 kg * 4
Pull downs 80 kg * 1
Hookgrip deadlift 150 kg * 1
Overall quite happy with the weights achieved. The first cycle used an estimated max based on previous lift and except the bench press on the low side. Adding to that all procentages was based on a training max of 85% of the estimated max. Really shows the strength (pun intended) of training submaximal. Will use the above maxes to set a 85% training max for the next cycle.
Re: Cytisus' Log
Sunday May 28
Went for a "Maffetonian" jog (keeping the heart beats per minute below 140)
Jog, 4.21 km, 38:14, 131 bpm.
Went for a "Maffetonian" jog (keeping the heart beats per minute below 140)
Jog, 4.21 km, 38:14, 131 bpm.
Re: Cytisus' Log
Monday May 29th 2017
Started my second Operator I/A cycle today. Forgot to take into account the 85% training max, so the weights today are a bit higher than what I will be using for the rest of the cycle.
Worked up to the following work sets. Work-sets supersetted with mobility / band work. 2 min rest prior to work-sets incl. supersets.
Zercher squats 70 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 22 kg * 3 sets * 5 reps
Pull-downs 60 * 3 sets * 5 reps
Hookgrip deadlift 100 * 1 set * 5 reps
Started my second Operator I/A cycle today. Forgot to take into account the 85% training max, so the weights today are a bit higher than what I will be using for the rest of the cycle.
Worked up to the following work sets. Work-sets supersetted with mobility / band work. 2 min rest prior to work-sets incl. supersets.
Zercher squats 70 kg * 3 sets * 5 reps
Dumbbell bench press 2 * 22 kg * 3 sets * 5 reps
Pull-downs 60 * 3 sets * 5 reps
Hookgrip deadlift 100 * 1 set * 5 reps
Re: Cytisus' Log
Tuesday May 30th 2017
Football practice. 90 min incl warm-up and cool-down. Lots of OL drills and no huddle drives. Got through it a lot better than last week.
Football practice. 90 min incl warm-up and cool-down. Lots of OL drills and no huddle drives. Got through it a lot better than last week.
Re: Cytisus' Log
Wednesday May 31th 2017
Swimming practice, mixed crawl with breast stoke, 1000 m, 43:33.
Swimming practice, mixed crawl with breast stoke, 1000 m, 43:33.
Re: Cytisus' Log
Thursday June 1st 2017
Football practice. Full gear, with lots of no huddle session, session against D-line, full scrimmage etc. 90 min.
Football practice. Full gear, with lots of no huddle session, session against D-line, full scrimmage etc. 90 min.