Things have slowed down for a little bit, and I finally have a chance to update my log. Four blocks follow. Typed out from handwritten notes…managed to capture most of it. I’m running TB in less than ideal conditions. So far, it’s going well. Not recorded: I am getting a lot of stretching and mobility stuff in almost daily.
Future updates will continue to be sporadic at best. Maybe I can chime in on some other threads over the next few days. Or I might just sleep for days at a time…
Block 5
Base building. I failed to keep a decent log. I am deployed to a new location, so I ran BB to get acclimated to the new climate and op tempo. I more or less did the same thing as my prior BB block, except I capped all runs at 30min. I am covering a lot of distance on most days on foot whether I want to or not…almost always carrying some sort of load…sometimes 20 to 30lbs, sometimes a lot more. Additionally, I was determined to do all my runs outside. That means pounding concrete (not even asphalt), and I don’t want to wreck my knees.
Block 6
Operator I/A
Cluster: BP, FSQ, WPU
Template notes: My first foray into Op I/A. I am doing this because I need help with recovery. I need Op I/A’s flexibility because I am frequently beat down by operational tempo, lack of sleep, lack of time, etc. I plan to push weight eventually, so Op I/A will obviously help when that time comes.
Cluster notes: Moving to FSQ vice SQ. I want to push weight in future blocks, so I am going with FSQ vice SQ. I don’t see my operational tempo allowing for proper recovery from SQ’s heavier load. Additionally, I am going to incorporate KB swings per AA’s guidance (matching reps to weight % number). I see swings fitting better with FSQ than SQ…particularly given my recovery needs.
Conditioning notes: Mostly 30min runs, medium to slow pace. I guest that means I am doing Op I/A + Green? Not sure. I don’t want to go without some kind of intentional conditioning. I am getting a lot of “on the job” conditioning…moving with a load sometimes hard/fast sometimes long/slow. I hope these 30min runs will help me work thorough some soreness.
0
Cluster T&E
I am going really conservative with my weights during this block. My operational tempo simply costs too much in terms of recovery. Maybe I can push weight later. 250lbs for BP and 225lbs for FSQ.
WPU is finally happening. Gonna start conservative on this as well. Looking forward to it.
KB swings felt good. Excited to get more experience with these.
1 MS
3x5@75%
BP 170
FSQ 140 (incorrect loading)
WPU 10 x 2 sets; BW x 1 set
Plank 45sec
Shank 30sec (broken GHR stand)
1 E
LSS run 30min
2 MS
3x5@75%
BP 170
FSQ 140 (incorrect loading)
WPU 10 (rep 5 of last set was BW)
2E
LSS run 30min
KB swing 16kg 3x20, 15
2min rest
3 MS
3x5@75%
BP 170
FSQ 150
WPU 10 (got all reps but last set shaky)
Plank 50sec
Shank 50sec
3 E
LSS run 30min
4 MS
3x5@80%
BP 180
FSQ 160
WPU 10 (last set better, not 100% strict)
4E
CANX
5 MS
3x5@80%
BP 180
FSQ 160
WPU 12.5, 10, 10 (last set shaky)
KB swing 16kg x 80 reps (4x20, 2min rest)
5 E
LSS run 30min
6 MS
3x5@80%
FSQ 160
WPU 12.5, 12.5, 10 (last set shaky)
BP 180
Notes: Exercise order changed (crowded facility).
Too much operational movement today, no E tomorrow.
6 E
CANX
7 MS
3x5@80%
BP 180
FSQ 160
WPU 12.5
Note: Should have been 3x3@85%
7E
LSS run 30min
Plank 60sec
Shanks 50sec
8 MS
3x3@85%
BP 190
FSQ 175
WPU 15
8 E
LSS Run 30min
KB swing 16kg 3x20, 25
2min rest
9 MS
3x3@90%
BP 205
FSQ 185
WPU 25
9E
CANX
END BLOCK
Notes
- 3 E CANX for recovery. One for no sleep, two because of op movement load. I am not happy with this many CANX, but it’s probably reality for a while.
- WPU is coming along. I am very conscious of the dip belt…working to maintain strict form.
Block 7
Operator I/A
Cluster: BP, FSQ, WPU
MS notes
Attack WPU...aggressive increases
Increase FSQ notional max 10lbs to 235
Maintain BP notional max at 250 (can't increase everything)
Add one set of an exercise per workout. For the block, this will add up to 3 extra sets per exercise (i.e., added volume of one add'l training day per exercise).
Conditioning: per each weight % section of the block
2xE = 30min run (slower)
1xHIC = 15-20min run (faster)
Minimize canx for op load if possible.
Extras
Increase KB swings 4kg to 20kg
Maintain plank + shank effort (steady increases)
1 MS
75%TM
BP 3x5@180 (should have been 170)
FSQ 4x5@160
WPU 3x5@ 12.5
1 HIC
Run 15min
Plank 40sec
Shank 41sec
2 MS
75%TM
BP 4x5@170
FSQ 3x5@160
WPU 3x5@ 15, 15, 12.5
2 E
Run 30min
KB swing 20kg (3x20, 1x15)
3 MS
75%TM
BP 3x5@170
FSQ 3x5@160
WPU 4x5@ 15, 15, 15, 12.5
3 E
Run 30min
Plank + shank CANX (leg load over last three days)
4 MS
80%TM
BP 4x5@180
FSQ 3x5@170
WPU 3x5@ 17.5, 17.5, 15
4 HIC
Run 15min
5 MS
80%TM
BP 3x5@180
FSQ 4x5@170
WPU 3x5@ 20, 20, 17.5
5 E
CANX
6 MS
80%TM
BP 3x5@180
FSQ 3x5@170
WPU 4x5@ 20, 20, 20, 17.5 (4)
6 E
CANX
7 MS
85%TM
BP 4x3@190
FSQ 3x3@180
WPU 3x3@ 35
7 HIC
15min run
8 MS
85%TM
BP 3x3@190
FSQ 4x3@180
WPU 3x3@ 35 (set 3 was only 2 reps)
Notes: Late night / early AM session. Getting in the gym was basically a FU to my circumstances…determined to win something after a long bad day.
8 E
Run 30min
9 MS
90%TM
BP 3x2@205
FSQ 3x2@190
WPU 4x2@45
9 E
30min run
KB swing 20kg (4x20, 1x10)
Notes: I liked my “rotating bonus set” experiment. Gonna file it away for future use. Plank + shank fell off. My core is smoked almost every day from wearing gear. Need to rethink my strategy on core work.
END BLOCK
Block 8
Max Strength notes
BP: Maintain notional max at 250. Need room to introduce push-ups (PFT prep this block…good idea fairy is in full effect
![Rolling Eyes :roll:](./images/smilies/icon_rolleyes.gif)
…)
FSQ: Increase notional max to 250. Feeling good with this movement pattern. Time to work with weight = to BP.
WPU: Lock-in strict form. Form was suspect a few times during Block 7. Less focus on weight increases for Block 8. Repeat Block 7 weights if necessary.
Increase FSQ and WPU sets to 4. Keep BP sets at 3 (because adding push-ups to conditioning days).
Conditioning
PFT prep this block
E:
1 submax set push-ups
1 submax set sit-ups
30min run
E:
30min run
KB swing
HIC:
Alpha circuit push-ups, sit-ups
15min run
1 MS
75%TM
BP 3x5@170
FSQ 4x5@170
WPU 4x5@15
1 E
Push-ups
Sit-ups
30min run
2 MS
75%TM
BP 3x5@170
FSQ 4x5@170
WPU 4x5@15
2 E
30min run
KB swing 3x20, 1x15 @20kg
3 MS
75%TM
BP 3x5@170
FSQ 4x5@170
WPU 5, 5, 5, 4 @15
(Restart Segment 3 due to three CANX days)
3v2
MS
75%TM
BP 3x5@170
FSQ 4x5@170
WPU 3x5@15
Note: Dropping WPU back to three sets. Four sets is costing too much.
HIC
Push-up x10
Sit-up x10
1min rest
x3
Run 15min
Pull-up 3x3, 1min rest
4 MS
80%TM
BP 3x5@180
FSQ 4x5@180
WPU 3x5@17.5
4 E
Push-ups
Sit-ups
30min run
Pull-ups
5 MS
80%TM
BP 3x5@180
FSQ 4x5@180
WPU 3x5@17.5 (solidify form)
5 E
30min run
KB swing 4x20@20kg
6 MS
80%TM
BP 3x5@180
FSQ 4x5@180
WPU 3x5@20
6 HIC
Push-up x20
Sit-up x20
2min rest
x3
Run 15min
Pull-up 3x5, 2min rest
7 MS
85%TM
BP 3x2@190
FSQ 4x2@190
WPU 3x2@45
7 E
Push-ups
Sit-ups
30min run
Pull-ups
8 MS
80%TM (should have been 85%)
BP 3x2@180
FSQ 4x2@180
WPU 3x2@45
Note: Didn’t have training log with me. Miscalculated weights.
8 HIC
Push-up x20
Sit-up x20
Row 2min
x3
(Last round was 1min row)
9 MS
90% TM
BP 3x2@205
FSQ 4x2@205
WPU 3x2@45
9 HIC
Push-ups
Sit-ups
20min walk 10% grade 3mph
Pull-ups
Extra week
10 MS
75%TM
BP 3x5@170
FSQ 4x5@170
WPU 3x5@15
Notes: no sleep
10 HIC
Push-ups 25, 13, 12
Sit-ups 41, 21, 20
Pull-ups 5, 3, 3
(Easy circuits, 2min after each)
20min walk 12% grade 3mph (foot is banged up … not serious, but don’t want impact from running)
11 MS
80%TM
BP 3x5@180
FSQ 4x5@180
WPU 3x5@20
11 HIC
CANX (ops)
12 MS
90% TM
BP 5x2@205
FSQ 5x2@205
WPU 5x2@25 (no dip belt…had to hold DB between knees, which limited the weight I could do…not ideal)
12 HIC
PT Ladder 1
Pull-up/push-up/sit-up
1-5 w/ 30sec rest
PT Ladder 2
Push-up/DB swing 20kg/Leg lever
1-5 no rest
Row Ladder + push-ups
Row 100/200/300; 10 push-ups after each
5min incline walk
Extended cool down & stretch
END BLOCK
Notes: I got away with four sets of FSQ for this block. Going back to three sets next block. Minimal effective dose. Four sets of WPU is not sustainable. Was starting to overtrain/regress from one session to the next. I just can’t afford it physically right now. Operational load is beating me down. I am getting the work in. Forcing myself to prioritize rest equally with MS and conditioning.