Barkadion TB Logs

[Barkadion]

Did tons of trigger point self massage and rehab moves during the day. Shoulder is getting better but still hurts. ROM is limited a little. Hot points are moving from bottom of anterior delts to the top of the joint. Not too bad overall. Will see.

[Barkadion]

6/23/17
Block#6, BB with OP I/A
(Forced Progression)
Week#6, Friday (85%)

Lifts
SSB Squat - 3x3, 190
Seal Rows - 3x3, 185
RI - 3min

Finisher
*I've tried few pressing moves with light weight: half-kneeling landline press with just bar, unilateral KB press with 20lb, KB snatch with 20lb. It is slightly uncomfortable but should be doable for SE. I hope it will help with shoulder recovery.

Notes
*I will be out of town for a weekend and I will miss tomorrow run most likely.
**I am ready for the final 3 weeks of my BB with minimalist SE cluster

[Barkadion]

6/26/17
Block#6, BB with OP I/A
(Forced Progression)
Week#7, Monday

SE Alpha
Bulgarian Split Squats - 10, BW
RI - 45sec
Half-kneeling OA Landmine Press - 10, Bar+5
RI - 45sec
Half- kneeling OA vertical row with band - 10, Doubled black band
RI - 45sec
Body saw with sliders - 10, BW
RI - 90sec

x3

[Barkadion]

6/27/17
Block#6, BB with OP I/A
(Forced Progression)
Week#7, Tuesday

E
LSS Run - 45 min
HR average - 133 bpm
HR max - 151 bpm

Data
Average stride length - 32 in
Max stride length - 40 in
Average cadence - 77 Steps/min
Max cadence - 81 Steps/min
Average Pace - 12:48 min/mi
Max Pace - 9:54 min/mi
Distance - 3.51 mi

[Barkadion]

6/28/17
Block#6, BB with OP I/A
(Forced Progression)
Week#7, Wednesday

SE Alpha
Bulgarian Split Squats - 10, BW
RI - 45sec
Half-kneeling OA Landmine Press - 10, Bar+5
RI - 45sec
Half- kneeling OA vertical row with band - 10, Doubled black band
RI - 45sec
Body saw with sliders - 10, BW
RI - 90sec

x3

[Barkadion]

I am increasing my calories again. Feeling beaten up with this BB

[Barkadion]

6/29/17
Block#6, BB with OP I/A
(Forced Progression)
Week#7, Thursday

E
LSS Run - 47 min
HR average - 138 bpm
HR max - 158 bpm

Data
Average stride length - 31 in
Max stride length - 41 in
Average cadence - 76 Steps/min
Max cadence - 99 Steps/min
Average Pace - 13:88 min/mi
Max Pace - 9:57 min/mi
Distance - 3.53 mi

[Barkadion]

6/30/17
Block#6, BB with OP I/A
(Forced Progression)
Week#7, Friday

SE Alpha
Bulgarian Split Squats - 10, BW
RI - 45sec
Half-kneeling OA Landmine Press - 10, Bar+5
RI - 45sec
Half- kneeling OA vertical row with band - 10, Doubled black band
RI - 45sec
Body saw with sliders - 10, BW
RI - 90sec

x3

[Barkadion]

7/1/17
Block#6, BB with OP I/A
(Forced Progression)
Week#7, Saturday

E
LSS AD ride - 50 min
HR average - 141 bpm
HR max - 150 bpm

[Barkadion]

7/1/17
Block#6, BB with OP I/A
(Forced Progression)
Week#8, Monday

SE Alpha
Bulgarian Split Squats - 20, BW
RI - 90sec
Half-kneeling OA Landmine Press - 20, Bar+5
RI - 90sec
Half- kneeling OA vertical row with band - 20, Doubled black band
RI - 90sec
Body saw with sliders - 20, BW
RI - 120sec

x3