B71 return to TB

[B71]

Block 2 Base Building Wk 3, Day 1

Mo 12 Sep 22 0451-0526

Weight/Waist: 210.2#/97.2cm (finally trending down!)

SE 3 x 20

Abbreviated mobility warmup - trying to see what the "lowest effective dose" is.

Incline squeeze press (30s) 20/20/20
Goblet Squat (20) 20/20/20
Bent Rows (20s) 20/20/20
Push Press (20s) 20/20/20 - I may have to swap these out for something friendlier to my shoulders, especially since I no longer 'hang' for part of my warmup.
Calf raise (20s) 20/20/20
V-Up/Twist/Plank 16+4/20/35c
Toe Raise 18/15/15

-3 min rest between circuits.
-Minimal rest between exercises - just enough to write the reps down and swap the weights
-felt pretty good
-right shoulder is starting to complain a bit. Keep an eye on it and consider swapping push-press for something else (incline Cuban press? Arnold press?)

[B71]

Block 2 Base Building Wk 3, Day 2

Tu 13 Sep 22 0452 - ~0540

Weight/Waist: 209.6#/97.0cm

LSS 30 min easy jog

30 min easy jog

- nose breathing
- felt slow but didn't feel weak or out of breath
- 147 avg HR

[B71]

Block 2 Base Building Wk 3, Day 3

We 14 Sep 22 0456 - 0516

Weight/Waist: 209.6#/97.0cm

LSS 20 min Airbike

- nose breathing
- harder than I thought it would be, even going at an easy pace
- really boring - even moreso than a treadmill run
- might be better to use this for HIC sessions later
- disappointing workout - I'm not sure if it was because it was boring or because I couldn't go for the 30 minutes I had planned to go.

[B71]

Block 2 Base Building Wk 3, Day 4

Th 15 Sep 22 0455-0526

Weight/Waist: 209.8#/97.0cm

SE 2 x 20

Mobility warmup (don't skimp)

Incline squeeze press (30s) 20/20
Goblet Squat (30) 20/20
Calf Raise (30s) 20/20 \ / , / \
Bent Rows (20s) 20/20 _ _ , | |
Arnold Press 15(20s)+5(10s)/20(10s)
V-Up/Twist 20/20
Toe Raise 20/20

- Left big toe was hurting to walk on a bit - nothing major but it made me wonder a bit about how my feet are handling the running and the zero-drop shoes. It was a small bit of resistance to getting my ass out of bed to do the workout that I had to overcome. Yay me.
- Right shoulder was acting up again, which coincided with my decision to stop TRX hangs as part of my warmup. I added the banded shoulder dislocations back in, too. I'll deal with triceps tendinopathy (that may or may not have been brought on by the TRX hangs) by choosing more comfortable DB exercise options for chest.
- I went with Arnold Press instead of Push-Press. I like the press and rotate action and it struck that other options are a bit more "physical therapy" exercises than training exercises. If so, it probably wouldn't be a great idea to take a PT exercise to failure with a high rep scheme.
- Although TB says don't worry about the weights used during SE sessions, I am a little concerned I'm pussing out because I've already scaled the reps. This could be my pride talking, though.
-- I did bump up my squat and calf raise weights, though. There was no reason to use more on a chest movement than a squat movement.
- All told, a good workout. I didn't really feel like it at first, but I was able to get moving because I knew I only had to do two circuits.

[B71]

Block 2 Base Building Wk 3, Day 5

Su 18 Sep 22 0450 - 0543

Weight/Waist: 212.6#/97.1 cm

LSS easy jog
37:05
5.64km

- instead of running around the block for time, I took my 5km "ruck" loop to see how long it would take
- turns out I was faster running the loop than around the block
- nose breathing but it felt like I was going uphill the entire time - literally. I think the downhill segments are so gradual, you don't notice them
- I took Saturday off, since my left big toe was bugging me after the last SE session - I must not have place my feet right when I was doing calf raises off a 2x4 on the floor.
- I had to convince myself to go for the run. The excuse I was starting to develop was that running on Sunday would throw off my next week of training. I'm a little bit proud that I didn't completely puss out.

[B71]

Thoughts on Base Building Week 3

I ended heavier (over 212) but that's likely just bloating from wine yesterday. The diet seems to be working - I dipped below 210 for a couple of days in a row. I need to make sure I don't undo all of my progress during the week by getting stupid on the weekend. Although it's clear to me that boredom is the plan killer.

Workouts were good. It's hard to get too excited about SE circuits but I'm doing them. I'm not sure if I'll bump up to 25 reps or 30 reps for week 4.

Knees are happy, despite running three times a week. Triceps are happier now that I've left off the pushups. Shoulder is happier since I re-introduced the TRX hang. It's amazing how effective it is for sorting the shoulder out.

The key for next week is going to be maintaining the meals over the weekend. It's easy to over-treat yourself.

[B71]

Block 2 Base Building Wk 4, Day 1

Mo 19 Sep 22 0550-0611

Weight/Waist: 210.4#/97.3 cm

SE 3 * 25

Mobility warmup (don't skimp)

Incline squeeze press (30s) 25/25/25
Goblet Squat (30) 25/25/25
Calf Raise (30s) 25/25/25 \ / , / \ , | |
Bent Rows (20s) 25/25/25 | | , _ _ , / \
Arnold Press (10s) 25/25/19+6
V-Up/Twist/Plank 17+5+3/25/50 count
Toe Raise 22+3/19+6/18+4+3

[B71]

Block 2 Base Building Wk 4, Day 2

Th 22 Sep 22 0450-0545

Weight/Waist: 213.4#/97.0 cm (I think the weight is water + waste. I expect -2 lbs tomorrow. But still - get a grip on eating.)

LSS 30 min EZ jog

Mobility warmup

Quick run stretching - walking high knees, walking lunges, leg swings

30:00
6:43 pace
Avg HR 149

(Missed 2 days of training due to head cold. I'll probably drop one 30 min LSS session and do the SE and longer LSS session and call it a week.)

[B71]

HR Zones

I read "Honed" by Dr. Mike Simpson (retired ranger or SEAL or Green Beret...), who recommends the "HUNT" method of calculating HR zones. He also only considered 3 zones (vice 5) - Fat Burning, Aerobic Fitness, and Anaerobic Training. This simpler approach appeals to me and I think it pretty readily ties in with my "nose-breathing", "nose-in, mouth-out breathing" and "all-out mouth-breathing" approach.

HR Zones
Resting HR = 59
Max HR = 211-(.64*51) = 180.6 = 180
HR Reserve = 180-59 = 121

Fat Burn Zone = 50%-75% effort = (.5 HRR) + RHR = 119 / (.75 HRR) + HRR = 150
My Fat Burn Zone = HR 119-150

Aerobic Fitness Zone = 75%-85% effort
My Aerobic Fitness Zone = HR 150 - 161

Anaerobic Training Zone = 95% effort
My Anaerobic Training Zone = HR 173+

[B71]

Block 2 Base Building Wk 4, Day 3

Fr 23 Sep 22 0448-0540

Weight/Waist: 211.0#/97.4 cm

SE 2 * 25

Mobility warmup

Incline squeeze press (30s) 30/30
Goblet Squat (30) 30/24+6
Calf Raise (30s) 30/30 \ / , / \
Bent Rows (20s) 30/26+4 | | , _ _
Arnold Press (10s) 30/22+8
V-Up/Twist 10+9+6+5/30
Toe Raise 18+3/17+8

- Decided to go for 30 reps instead of 25
- pretty brutal. 30 Goblet Squats winded me.