Monday 24.02.2020
Fighter W4 - 75%
5x5 Squat 75kg
5x5 Bench 55kg
3x5 Deadlift 90kg
5x5 Pullups BW
Tuesday 25.02.2020
600m Resets x8 (4min rest)
took me with warmup and cooldown 70min. Might count more as an E than HIC?? Anyway, i really enjoy this session.
Wednesday 26.02.2020
rest
Thursday 27.02.2020
Fighter - 75%
5x5 Squat 75kg
5x5 Bench 55kg
3x5 Deadlift 90kg
5x5 Pullups BW
Finisher: modification of GC #8
10 Rounds of:
10 KB swings
10 Box jumps
10 Hanging knees to elbow
10 Bench dips
5 Burpees
Lifts felt pretty easy. Im happy that my strength is coming back and i weigh ~7kg less than before.
Kaito's Log
Re: Kaito's Log
Friday 28.02.2020
Fobbits standard
Saturday 29.02.2020
Rest
Sunday 01.03.2020
LSS - 150min (21km)
Average HR: 140
The time is obviously not competitive but then again it was a LSS and not a time trial. Feels good to run a half marathon at any point if i want. Calves started to cramp a bit at the end - will look for electrolytes / fuel / water for the next longer run.
Summary for week 4:
2x Fighter
4x Conditioning (3x HIC, 1x E)
Fobbits standard
Saturday 29.02.2020
Rest
Sunday 01.03.2020
LSS - 150min (21km)
Average HR: 140
The time is obviously not competitive but then again it was a LSS and not a time trial. Feels good to run a half marathon at any point if i want. Calves started to cramp a bit at the end - will look for electrolytes / fuel / water for the next longer run.
Summary for week 4:
2x Fighter
4x Conditioning (3x HIC, 1x E)
Re: Kaito's Log
Monday 02.03.2020
AM:
20min recovery swim
PM:
Fighter W5 - 80%
5x5 Squat 80kg
7x5 Bench 60kg
4x5 Deadlift 95kg
5x5 Pullups BW
3x Farmers walk with 22kg kettbell per hand (as far as possible)
3x Plank & Shank
had some energy to kill so did a little bit more. Weights feel comfortable.
AM:
20min recovery swim
PM:
Fighter W5 - 80%
5x5 Squat 80kg
7x5 Bench 60kg
4x5 Deadlift 95kg
5x5 Pullups BW
3x Farmers walk with 22kg kettbell per hand (as far as possible)
3x Plank & Shank
had some energy to kill so did a little bit more. Weights feel comfortable.
Re: Kaito's Log
Tuesday 03.03.2020
LSS 30min
heavy legs from sunday and monday.
Wednesday 04.03.2020
Fighter - 80%
3x5 Squat 80kg
5x5 Bench 60kg
5x5 Pullups BW
Thursday 05.03.2020
600m Resets standard
Friday 06.03.2020
did another strength workout instead of conditioning by accident. Finished with the progressive grip circuit from the training vault.
Saturday 07.03.2020
Rest
Sunday 08.03.2020
Rest
summary:
3x Fighter (
)
2x Conditioning (1x E, 1x HIC)
not enough on the Conditioning side but im trying to get more in next week. It will be an (e) week though, will cut the intensity and not the sessions.
edit: pushed some Fobbits in to get my minimums.
LSS 30min
heavy legs from sunday and monday.
Wednesday 04.03.2020
Fighter - 80%
3x5 Squat 80kg
5x5 Bench 60kg
5x5 Pullups BW
Thursday 05.03.2020
600m Resets standard
Friday 06.03.2020
did another strength workout instead of conditioning by accident. Finished with the progressive grip circuit from the training vault.
Saturday 07.03.2020
Rest
Sunday 08.03.2020
Rest
summary:
3x Fighter (
)2x Conditioning (1x E, 1x HIC)
not enough on the Conditioning side but im trying to get more in next week. It will be an (e) week though, will cut the intensity and not the sessions.
edit: pushed some Fobbits in to get my minimums.
Re: Kaito's Log
Got some free time and decided to switch to operator. Probably not the best thing to do mid cycle (or rather last week of it) but anyway.
Another thing to address are my current training maxes (SQ100/BP75/DL120).
I wrote at the start of the cycle that i couldve lifted probably 15kg more in the SQ,DL and about 7.5kg in the BP. Looking back that wasnt accurate at all. The training maxes were actually pretty close my actual maxes.
So my actual maxes were rather
- Squat 105kg (not 115)
- Bench 77.5kg (not 82.5)
- Deadlift 125kg (not 135)
Maybe i didnt want to accept it and it was an ego thing.
Im not writing this to boost the gains after the cycle though.
Monday 09.03.2020
Operator W6 - 95%
4x2 Squat 95kg
4x2 Bench 70kg
5x5 Pullups BW
Finisher:
3km Temporun in 13:30min
Tuesday 10.03.2020
AM:
Core
5x20 KB Deadlift 2x12kg
5x20 Hanging leg raises
6x60sec Plank
PM:
LSS - 30min
Wednesday 11.03.2020
Operator
4x2 Squat 95kg
4x2 Bench 70kg
5x5 Pullups BW
Another thing to address are my current training maxes (SQ100/BP75/DL120).
I wrote at the start of the cycle that i couldve lifted probably 15kg more in the SQ,DL and about 7.5kg in the BP. Looking back that wasnt accurate at all. The training maxes were actually pretty close my actual maxes.
So my actual maxes were rather
- Squat 105kg (not 115)
- Bench 77.5kg (not 82.5)
- Deadlift 125kg (not 135)
Maybe i didnt want to accept it and it was an ego thing.
Im not writing this to boost the gains after the cycle though.
Monday 09.03.2020
Operator W6 - 95%
4x2 Squat 95kg
4x2 Bench 70kg
5x5 Pullups BW
Finisher:
3km Temporun in 13:30min
Tuesday 10.03.2020
AM:
Core
5x20 KB Deadlift 2x12kg
5x20 Hanging leg raises
6x60sec Plank
PM:
LSS - 30min
Wednesday 11.03.2020
Operator
4x2 Squat 95kg
4x2 Bench 70kg
5x5 Pullups BW
Re: Kaito's Log
Thursday 12.03.2020
rest
Friday 13.03.2020
Operator
4x2 Squat 95kg
4x2 Bench 70kg
4x2 Deadlift 115kg
Finisher:
GC #5
Saturday 14.03.2020
rest
Sunday 15.03.2020
rest
summary:
3x Operator
3x Conditioning (1x E, 2x HIC)
that ends my cycle. I had some races planned in april and may but they are cancelled bc of the corona virus. Gonna retest on monday.
Hopefully i can finish 2 cycles for the first time in a row
rest
Friday 13.03.2020
Operator
4x2 Squat 95kg
4x2 Bench 70kg
4x2 Deadlift 115kg
Finisher:
GC #5
Saturday 14.03.2020
rest
Sunday 15.03.2020
rest
summary:
3x Operator
3x Conditioning (1x E, 2x HIC)
that ends my cycle. I had some races planned in april and may but they are cancelled bc of the corona virus. Gonna retest on monday.
Hopefully i can finish 2 cycles for the first time in a row
Re: Kaito's Log
Monday 16.03.2020
strength test day!
got the following results / new training maxes
Squat increased from 100kg to 120kg
Bench increased from 75kg to 82.5kg
Deadlift increased from 120kg to 140kg
Pullups increased from 6 to 12
im happy with that.
My bodyweight stayed roughly the same at 89-90kg.
The jumps are quite high for me just like the very first time, it might take 2 cycles to retest again.
Gym is closed for the next few weeks sadly so lets see what i can do.
The next cycle will be Operator + BlackPro, same cluster.
strength test day!
got the following results / new training maxes
Squat increased from 100kg to 120kg
Bench increased from 75kg to 82.5kg
Deadlift increased from 120kg to 140kg
Pullups increased from 6 to 12
im happy with that.
My bodyweight stayed roughly the same at 89-90kg.
The jumps are quite high for me just like the very first time, it might take 2 cycles to retest again.
Gym is closed for the next few weeks sadly so lets see what i can do.
The next cycle will be Operator + BlackPro, same cluster.
Re: Kaito's Log
Tuesday 17.03.2020
AM:
Apex Hills standard /w 20kg KB. More weight next time.
PM:
LSS - 50min
been thinking about the strength work next weeks. My equipment is limited (got some Kettlebells), have to switch to Zulu for some time.
There is a Pullup bar near my appartment where im able to do some stuff.
A) Squats with my girlfriend and a backpack on my shoulders / KB Overhead Press
B) Weighted Pushups / Weighted Pullups
That means no Deadlifts this cycle and testing some weights this week.
AM:
Apex Hills standard /w 20kg KB. More weight next time.
PM:
LSS - 50min
been thinking about the strength work next weeks. My equipment is limited (got some Kettlebells), have to switch to Zulu for some time.
There is a Pullup bar near my appartment where im able to do some stuff.
A) Squats with my girlfriend and a backpack on my shoulders / KB Overhead Press
B) Weighted Pushups / Weighted Pullups
That means no Deadlifts this cycle and testing some weights this week.
Re: Kaito's Log
You can play with single leg DL. Can be funKaito wrote:Tuesday 17.03.2020
AM:
Apex Hills standard /w 20kg KB. More weight next time.
PM:
LSS - 50min
been thinking about the strength work next weeks. My equipment is limited (got some Kettlebells), have to switch to Zulu for some time.
There is a Pullup bar near my appartment where im able to do some stuff.
A) Squats with my girlfriend and a backpack on my shoulders / KB Overhead Press
B) Weighted Pushups / Weighted Pullups
That means no Deadlifts this cycle and testing some weights this week.
"Man is what he reads." - Joseph Brodsky
Re: Kaito's Log
Yes youre right Bark! Gonna do them with A)