TacticalBarbell.com

=w45/1 NOV start, DELOAD=

MON: STR + BJJ
0900: STR <45min>
FS 2x5 60, 70, 75kg
1KBP 5x10/10 20kg
2hS 13x7 32kg EMOM
1815: BJJ <45min>
Food: Monk Fast

TUE: E + E lite
0730: E <45min>
1.6km time trial: 6:13, all time best possibly. Sandwiched with 2x1.6k warmup/cooldown.
1800: E lite <40min>
6k z1 RW. 6:39/k, 126bpm ahr.

WED: STR
0900: STR UPPER <30min>
BP 2x5 60, 67.5, 75kg
Pullups total 30 in 4:25

THU: E lite
0900: E lite <70min>
10k z1 run walk. 6:29/km, 129bpm ahr.
EtOH: 6 units

FRI: STR
1000: STR <30min>
TBDL 5x125, 3x145, 4x165, 10x115kg.
Core work
EtOH: 3 units

SAT: MOBILITY + BJJ
1000: Yoga <1h>
1315: BJJ <1h>
Nogi today.

SUN: REST

Training hours: 5h 40m (128 relative effort on Strava)
EtOH: 9units
Fasting: 1x36h.

SUMMARY: Good week of training. Made a personal best of 6:13 in the mile at the age of 43! Then de-loaded most of the week on E work.

=w46/8 NOV start, E=

MON: E + BJJ
0730: E <75min>
13k HM pace run walk. 5:25/km, 149bpm ahr. This is the last hard run before next fri/sat’s HM.
1815: BJJ <1h>
Got beat up today. Some days…
Food: OMAD.

TUE: STR
1815: BJJ <45min>
Nogi. Chill class today.
1930: STR <20min>
FS 6x60, 80, 80kg. SQ 5x80, 100kg.
EtOH: 5 units.

WED: STR
0900: STR UPPER <30min>
BP 3x60, 70, 80, 90kg, 1x100kg
Pullups total 30 in 3:58.

THU: STR + E lite
1000: STR <30min>
TBDL 5x110, 145, 150kg, 12x115kg.
Core work
1800: E lite
7k z2 RW. 6:21/km, 139bpm ahr. Not a good performance, felt a bit flat. Combination of factors - under recovered from last few days of training plus deadlifts this morning, didn’t sleep well, felt a bit flat.
Food: OMAD
EtoH: 4 units

FRI: REST

SAT: MOBILITY + E
1000: Yoga <1h>
1830: E <1h 20min>
13k z2 RW. 6:04/km, 137bpm ahr. Much better than thurs.

SUN: REST
Training hours: 7h 25m <215 RE Strava)
EtOH: 9 units
Fasting: 2 OMAD days

SUMMARY: Ok-ish training but RHR edged up somehow. Most likely culprit was the fact I just couldn’t sleep well this week. Need to fix this.

=w47/15 2021 NOV start, HM week=

MON: MONSTER DAY
0700: E <40min>
6k z1 RW. 6:47/km, 128bpm ahr. Nike Pegasus 38 gets virgin run, can’t say I’m blown away.
1200: STR <1h>
FS 5x65, 3x75, 2x85kg.
SQ 5x85, 100kg.
TBDL 3x120, 140, 160kg
Hindu Pushups 5x20.
Core work
1900: BJJ <1h>
More SLX details. A couple of hard rolls today.
Food: OMAD. Wife says I was hangry.

TUE: BJJ
1800: BJJ <1h>
NoGi. Marshall guard, bolt cutter armbar and rollover to spiderweb armbar. A few easy rolls today and I had good results with this new calf slicer I saw on Instagram (yes I am one of those who learn new stuff from Youtube/IG).

WED: E lite + STR
0900: STR UPPER <30min>
BP 5x65, 3x75, 5x85kg, 8x75, 12x65kg
Pullups total 40 in 6:13.
1800: E lite <45min>
7k z2 gravel run. 6:24/km, 141ahr bpm. Hoka Rocket X on gravel seems fine.

THU: E lite
1800: E lite <30min>
4k z2 rw. 6:30/km, 135ahr bpm. Air Pegasus 38. Not loving this shoe so far.
Food: OMAD

FRI: E
1900: Half Marathon TT
HM. 1:53:27. 5:23/km, 159ahr bpm for an all time PB on the Nike Alphafly. Very happy. Had 3 beers to celebrate.
EtOH: 3 units.

SAT: REST
EtOH: 6 units.

SUN: REST

Training hours: 7h (327 RE Strava)
EtOH: 9 units
Fasting: 2xOMAD

SUMMARY: 6 week running program to get a PR on a half marathon, am very pleased. Will take a recovery week and then figure out what to tackle next.

6 WEEK HALF MARATHON PLAN FOR 19 NOV 2021 VIRTUAL HALF

W1: BUILD
D1: 12/10/21. Stadium. Fast Reps 5 x 200m R, 200m W. 39, 44, 42, 40, 41s. 1.6k warmup/cooldown. Hoka Rocket X. Felt good today.
D2: 13/10/21. Stadium. 10k z2 run. 5:59/km, 141bpm ahr. Nike Alphafly. Weird right knee pain from going in circles.
D3: 16/10/21. Park. 17k z2 run/walk. 6:03/km, 139bpm ahr. Nike Alphafly. Cardio was fine, feet and hamstrings hurt a little.

W2: BUILD
D1: 19/10/21. Stadium. 10k HM Pace run/walk. 5:22/km, 159bpm ahr. Hoka Rocket X. This was hard, no way I can do 21k at this pace.
D2: 20/10/21. Lake. 6k z2 run/walk. 6:37/km, 136ahr bpm. ON Cloudstratus. Shoe was uncomfortable, time to dump it.
D3: 22/10/21. Park. 12k z2 run/walk. 6:24/km, 136ahr bpm. Hoka Rocket X. Went real easy today.

W3: BUILD
D1: 26/10/21. Stadium. 8k HM pace run/walk. 5:21/km, 154bpm ahr. Nike Vaporfly. Felt much better this time!
D2: 29/10/21. Road. 21k z2 run/walk. 6:16/km, 136ahr bpm. Nike Vaporfly. Wow this shoe rocks!

W4: DELOAD (KINDA)
D1: 2/11/21. Stadium. 1.6k Time Trial. 6:08!! (6:13 for mile). Probably all time best. 1.2k warmup/cooldown. Nike Alphafly. Mechanical doping I think.
D2: 2/11/21. Park. 6k recovery run/walk. 6:39/km, 126bpm ahr. Hoka Rocket X.
D3: 4/11/21. Gravel track. 10k z1 run/walk. 6:29/km, 129bpm ahr. Nike Vaporfly. These shoes are not great for slow runs, feel awkward.

W5: TAPER (KINDA)
D1: 8/11/21. Road.. 13k HM Pace run/walk. 5:25/km, 149bpm ahr. Nike Vaporfly. OK I am ready!
D2: 11/11/21. Park. 7k z2 run/walk. 6:20/km, 140bpm ahr. Hoka Rocket X. Felt under-recovered, not brilliant today.
D3: 13/11/21. Lake. 13k z2 run/walk. 6:04/km, 137bpm ahr. Nike Vaporfly. That’s more like it! Next week is D-day.

W6: TIME TRIAL WEEK
D1: 15/11/21. Park. 6k z1 run/walk. 6:47/km, 128bpm ahr. Nike Air Pegasus 38. Not sure what the hype about this shoe is about!
D2: 17/11/21. Gravel Track. 7k z2 run/walk. 6:24/km, 141bpm ahr. Hoka Rocket X. Gravel runs are slower but easier on the feet.
D3: 18/11/21. Park. 4k z2 run/walk. 6:30/km, 135bpm ahr. Nike Air Pegasus 38. OK I’m ready!
D4: 19/11/21. Park. HM! 5:23/km, 159bpm ahr. Nike Alphafly. New PB, I’m happy.

AFTER ACTION REVIEW:
(+) Good mix of pace runs/easy runs. If I had longer to prepare I would have done more threshold and fast reps on the track.
(+) I ran on gravel for a couple sessions after feeling beat up. Helped.
(-) Why didn’t I use the Vaporfly? From the data I am quicker in it, if only slightly more uncomfortable.

=w48/22 NOV21 start, recovery week=

MON: E lite + STR
1800: E lite + STR
6k z1 run with 10x30m strides. 7:01/km, 128bpm ahr.
30 pullups total.
Remarks: Easy workout inserted as I felt pretty recovered, and it was ok. Some residual tiredness in legs was the worst of it.

TUE: BJJ + STR
1800: BJJ
Nogi. Hip bump sweep and followups. Had a couple of chill rolls then an all out effort.
1900: STR
FS 5x60, 80, 80kg
SQ 5x80, 100, 105kg.

WED: STR + E lite
0900: STR
BP 2x5 65, 72.5, 85kg
1915: E lite
Treadmill: 3.2k warmup followed by 5k z2.
Food: OMAD


THU: STR
0900: STR
TBDL 5x135, 3x155, 1x175, 180, 185kg. New 1RM PR!
Remarks: Took my COVID-19 booster jab today so its gonna be rest for the balance of the week.

FRI/SAT: REST
This Moderna booster kicked my a#@. I felt severe joint ache and fatigue.

SUN: RECOVERY
0900: E Lite
15min z1 poolside jog. I survived it seems.
2000: E lite 2
4k z1 run. 6:51/km, 129bpm ahr. Felt just fine!
EtOH: 1 unit

Training hours: 4h 30min (101 RE Strava)
EtOH: 1 unit
Fasting: 1xOMAD

SUMMARY: Made a PR on Trapbar Deadlift, very happy with that. Took my Moderna booster jab, which laid me out a couple days and I will take the next week easy due to this as well. Did some z1 jogs on Sunday and it seems I am ok.

=w49/21, 29 NOV start, 2.4k W1/12: Base 1=
Was thinking about training for BJJ European Championship in Feb22 but with the uncertainties in travel and such like, I thought I didn’t want to train for 10 weeks for a BJJ comp and not even be able to board the plane. Decided to sign up for a Masters track meet (1 mile race) in January and work towards a peak 2.4km instead.

MON: E lite + STR
1600: STR
1KB Row 8/8 @ 24, 24, 28, 28, 32, 36, 40kg.
Remarks: Golfer’s elbow is back, pullups off menu again. Need some bicep/wrist curls to rehab this.
1900: E lite
7k z1-2 run. 6:33/km, 131bpm ahr.
Food: OMAD

TUE: STR + E Lite
0800: Speed.
8x100r 19-21s (did 21, 20, 20, 21, 21, 21, 20, 19s), 150w. 1.6k warmup, 1k cooldown.
1100: STR
BP 3x62.5, 72.5, 6x82.5, 3/5x75kg.
Core work.

WED: E lite
1800: E lite
5k z2 run. 5:50/km, 141bpm ahr.
EtOH: 2 units

THU: STR + E
0900: STR
FS 3x62.5, 72.5, 82.5kg
SQ 3x82.5, 102.5, 112.5kg.
1800: E
2x1.2k tempo run, 2min rest. Did 4:54/km, 4:42/km. In the ballpark.

FRI: STR + E
1100: STR
SQ 8x20, 40, 60. 5x80, 100. 1x120kg.
RDL 3x10 40kg.
Core Work
1800: E
13k z2 run walk with 0.5k fast finish. 6:04/km, 144bpm ahr.

SAT: YOGA + BJJ
0930: Yoga
1200: BJJ
Some half butterguard attacks. This is my preferred HG variation. Had 2 hard rolls then I needed to scoot off.
EtoH: 2 units

SUN: REST
EtOH: 1 unit

Training hours: 7h 20m (181 RE Strava)
EtOH: 5 units
Fasting: 1xOMAD.

SUMMARY: Somehow my golfer’s elbow flared up with the first very set of pull-ups for the week. Oh well, I know the drill, rest then rehab to build up again. Otherwise pretty good week of training.

W50/2021, 7 Dec start, 2.4k block

=w50/21, 8 Dec start, 2.4k W2/12: Base 2=

MON: STR + BJJ
1200: E
I: 6x400 at R pace, 2min recovery. Target 94s per rep, did much better 86, 85, 88, 89, 92, 88s.
1800: BJJ
Some DLR passes. 3 fun rolls.
Food: OMAD

TUE: STR + E Lite
1200: STR
BP 5/4/3x87.5kg
Body Rows 5x10
Curls 1x25 20kg
Core work
1700: E Lite
8k z2 run walk. 6:19/km, 137bpm ahr.
Food: OMAD
EtOH: 6 units

WED: REST
Trainwrecked, hungover.

THU: E
0800: E
90min z2 run walk. 6:22/km, 134bpm ahr.
EtOH: 4 units

FRI: STR
0900: STR
FS 5/3/2 70, 80, 90kg
SQ 5/3/2 90, 105, 120kg.
Pullups 30 in total. Yay, nothing hurt!
Core work
1800: E
30min z2 with 10min Tempo insert. Did it on Treadmill as it was just pouring down.
Food: OMAD

SAT: Yoga + BJJ
0900: Yoga
1200: BJJ
Specific training + 4x7min porrada. Great fun session.

SUN: REST
EtOH: 4 units

Training hours: 7h 25m (177 RE on Strava)
EtOH: 14 units (ouch)
Food: 3xOMAD

SUMMARY: Good week of training, except for the EtOH overdose. It’s holiday season though, and I have only 2 more major meet-ups left. Next week will be some deload in running mileage/intensity, and possibly for strength work as well.

=w51/21, 14 Dec start, 2.4k W3/12: Deload=

No VO2 max, Tempo, or long runs this week. Keep the BJJ easy and playful also, though this may not be up to me!

MON: E + STR
1200: E lite
5k z2 RW + 5 Strides. Took it easy today.
1800: BJJ
4 chill rolls
Food: OMAD

TUE: STR + E Lite
1200: STR
BP 1x13 75kg
Pullups 12, 13
1700: E Lite
7k z2 run + 5x15sec Strides. 6:22/km, 135bpm ahr.
Food: OMAD

WED: E lite
1800: E lite
10k easy run walk. 6:13/km, 135bpm ahr.

THU: STR
0900: STR
FS 5x60, 75, 90kg
SQ 5x90, 110kg
RDL 1x25 60kg
6min Plank
EtOH: 8 units. Ouch.

FRI: REST
EtOH: 2 units.

SAT: Yoga + E lite
0930: Yoga
1830: E
1h z2 run. 5:49/km, 140bpm ahr.

SUN: REST
GTG: 7 pull-ups, 7 chin-ups.

Training hours: 6h (131 RE Strava)
EtOH: 10units. Probably a bit too much but it is holiday season!

SUMMARY: Good week of deload. I cut out all hard work on running while keeping mileage fair static, and also dumped weekly bjj randori. Raring to train next week before Christmas weekend.

=w52/21, 21 Dec start, 2.4k W4/12: Base 3=

MON: E + BJJ
0800: E
3x800m vo2max int, 3’20 walk. Did 3:03 (too quick), 3:13, 3:14 (just right).
1800: BJJ
Spider guard stuff. 3 chill rolls.
GTG: 2x8 pullups, 1x8 chinups

TUE: STR + E
1200: STR
BP 5x 60, 67.5, 75, 85, 85kg
Core work
1700: E
60min z2 run walk. 6:42/km, 143bpm ahr. Crazy hot weather and plus not brilliant sleep = shabby run.
GTG: 1x8 pullups, 1x8 chinups
Food: OMAD

WED: STR
0900: STR
FS 3x65, 75, 85kg
SQ 3x85, 105, 115kg.
RDL 1x20 60kg
EtOH: 10 units (!!!)

THU: E + BJJ
0800: E
16k easy RW. 6:18/km, 138bpm ahr.
1800: BJJ
GTG: 8 pullups, 8 chinups

FRI: REST
EtOH: 2 units

SAT: E
0800: E
2.4k Time Trial. 10:11. Best in a long time but disappointed not to break 10min. Went out too fast and struggled in 2nd half.
GTG: 8 pullups, 8 chinups

SUN: REST
EtOH: 1 unit

Training hrs: 6h (174 RE Strava)
EtOH: 13 units (ok, only 1 party left for the year)

SUMMARY: I thought I had it in me to break 10 for 2.4km but I went out too fast (again). I will just have to become fit enough to outrun my lack of pace discipline if that makes sense. It was however the best effort of the year so I am overall pleased.

=w53/21, 27 Dec start, 2.4k W5/12: Base 4=
MON: E + BJJ
0800: E
3.2k Threshold run 4:45-5:00/km. ~15min warmup/cooldown.
1815: BJJ
Collar Sleeve stuff. 3 chill rolls.
Food: OMAD

TUE: E lite + BJJ
0730: E lite
30min~ recovery jog. 6:42/k, 122bpm ahr.
1815: BJJ
Nogi. From “almost a triangle choke” to omoplata or inverted armbar. 1 hard roll, 2 chill ones. That’s it for BJJ for 2021!
EtoH: 3 units

WED: STR + E lite
0900: STR
Crossfit Barbara. With strict pullups, chill on time, end of year workout with my training partner.
1700: E lite
40min easy run. 6:26/km, 137bpm ahr.

THU: E
0800: E
45 easy run + 5 strides. 6:23/km, 133bpm ahr.

FRI: REST
EtOH: 5 units

SAT: E
1700: E
20min Tempo run. 4:51/km, 159bpm ahr. 15min WU/10min CD.

SUN: E lite
1600: E lite
45min easy on Treadmill. 6:00/km, 133bpm ahr.

Training Hours: 6h 50min (175 RE strava)
EtOH: 8 units. Dry-ish Jan will be needed.

SUMMARY: good week of training to end the year and start the new. Happy with what I achieved in 2021.