Re: Lyon's Log
Posted: Sat Dec 11, 2021 9:27 pm
12/11/2021
Now that Base Building is done I will start my continuation protocol which is Black Pro with an easy week every third week. I will be running Black Pro for 3 12 week cycles to start. The tentative plan is: 1 indoor power intervals session a week. 1 indoor Apex Hills session a week (following barks guidelines for using an air bike instead of running). Do 1 GC season either GC-9 or GC-6 a week. And then to cap off the week 1 60-90M Ruck @ 35-50lb; easy week will cut the time to 45M. I might have to cut a HIC session since now I will be lifting weights 4x a week and doing Conditioning 4x a week in that case Indoor apex will likely go.
Now onto Today's Training
SBS RTF W4 D1
Deadlift 4x5 1x15 245lb (those last 15 reps were really taxing my grip)
Close-grip Bench Press 5x7 1x15 115lb ( starting to feel like my bar path is smoothing out)
OHP 5x7 1x14 67.5lb
TB Black Pro Cycle 1 W1 D1
GC-6
4 Rounds First 5 minutes
4 Rounds Second 5 Minutes
3 Rounds Third 5 Minutes
I also did 3 pullups every round to allow a bit more pull-up volume.
Now that Base Building is done I will start my continuation protocol which is Black Pro with an easy week every third week. I will be running Black Pro for 3 12 week cycles to start. The tentative plan is: 1 indoor power intervals session a week. 1 indoor Apex Hills session a week (following barks guidelines for using an air bike instead of running). Do 1 GC season either GC-9 or GC-6 a week. And then to cap off the week 1 60-90M Ruck @ 35-50lb; easy week will cut the time to 45M. I might have to cut a HIC session since now I will be lifting weights 4x a week and doing Conditioning 4x a week in that case Indoor apex will likely go.
Now onto Today's Training
SBS RTF W4 D1
Deadlift 4x5 1x15 245lb (those last 15 reps were really taxing my grip)
Close-grip Bench Press 5x7 1x15 115lb ( starting to feel like my bar path is smoothing out)
OHP 5x7 1x14 67.5lb
TB Black Pro Cycle 1 W1 D1
GC-6
4 Rounds First 5 minutes
4 Rounds Second 5 Minutes
3 Rounds Third 5 Minutes
I also did 3 pullups every round to allow a bit more pull-up volume.