Insert Motivational Phraseology Here - KShea's Log

[KShea]

Cycle 1: Week 2/Day 1:

This was yesterday:

Paused Bench: 5x4 @ 210
Squat: 5x4 @ 275
Pull-Ups: 5x4 @ BW

Ex45 mins - 4.52 miles

[KShea]

Cycle 1: Week 2/Day 2

1.5mi run for time: 12:30ish. Running app quit in last 10 seconds on me...

Then I ran another .75 mi at slow pace to finish.

[KShea]

Cycle 1: Week 2/Day 3:

Squat - 5x4 @ 275
Paused Bench - 5x4 @ 210
Dead - 2x5 @ 315, 1x3 @ 405

[KShea]

Cycle 1: Week 2/Day 4:

Sprints with 2 min rest between each...

1.5 mins x2
1 min x3
30 sec x1

[KShea]

Cycle 1: Week 2/Day 5:

Last day of week 2...

Squat - 5x4 @ 275 - These felt heavy as hell this today. Three lifting days and three cardio sessions in five days is bound to make it hard to lift on the very last session. Plus it's only 9 hours after my HIC session last night. But I got them in and got pretty solid quality reps in.

Bench - 5x4 @ 210 - I didn't pause today. Instead I went with a 3 second eccentric phase and an explosive concentric phase. Felt good and strong.

Pull-Ups - 5x4 @ BW - First time adding weight with a dip belt next week. These felt easy.

I am VERY thankful week 2 is over.

Week 3 is 5x3 for lifts and I'm eliminating one cardio session. So that will equate to an extra rest day. Looking forward to it!

[Aelian]

Week 8/Day 2

1 Mile Run Test - 7:28 - Lifetime PR. Better than my pre-TB/BB mile time of 9:37 by 2 minutes and 9 seconds. I'll take it.

Don't know how I missed this. That's a massive improvement, nicely done!

Agreed. This is some serious progress. Impressive as hell.

[KShea]

Week 8/Day 2

1 Mile Run Test - 7:28 - Lifetime PR. Better than my pre-TB/BB mile time of 9:37 by 2 minutes and 9 seconds. I'll take it.

Don't know how I missed this. That's a massive improvement, nicely done!

Agreed. This is some serious progress. Impressive as hell.

Thanks for stopping in... Appreciate it.

I've been lifting for a good 18 years now. So the lifting part of it has always been in place... But there's been relatively NO cardio base. I mean I played football, basketball and baseball as a kid, and did some MMA as an adult along with rec sports and stuff. But I've never, other than for a few months a few summers ago, focused on cardio at all.

I hit a rut with power lifting, my numbers stalled, I felt fat and I hated going to the gym... So I decided it was time to try something different to improve my overall health and bust through that power lifting plateau. So I found TB. And it's been awesome.

Thanks for the encouragement. That mile was everything I had, though. Not sure I could replicate it again any time soon But the fact that I managed to pull it off was reassurance that making the switch was the best thing I could have done for myself.

I plan on beating that time in the next 20 weeks or so... So stay tuned!

[KShea]

Cycle 1:Week 2/Day 7:


Yesterday...

Unscheduled 30 minute run. 3.05 miles. Light to moderate pace.

It was a beautiful day and I'm not sure how many of those I'll have left for roadwork...

[KShea]

Cycle 1: Week 3/Day 1:

Paused Bench - 5x3 @ 235

Squat - 5x3 @ 300

Weighted Pull Up - 5x3 @ BW + 20

LSS 40 mins, light run

[KShea]

Cycle 1: Week 3/Day 2:

Ex30 - light run.. 3.10mi or so.