mikhou's training log

[mikhou]

Jump rope / burpee workout
AMRAP in 20 minutes
10 to 1 burpees / 80 jumps in between
Start over at the beginning if time remains.
I got in 100 burpees.

[mikhou]

60 minute Fun Run / Fobbit Interval stopping every six minutes to perform these sets in this order for a total of 9 exercises interspersed throughout the session:

DB OHP - 4,4,4 @ 21 kg
KB Swings - 70, 40 reps @ 18kg
DB row - 5,5 @ 21 kg
Farmer's walk with 21 kg dumbbells - 2 rounds @ 400 feet

[mikhou]

So I took several days off and did some testing over several days. I PR'd SQ, OHP, WCU, and barbell rows. My BP hasn't moved, and my DL has regressed. I think the issue with deadlift has to be cumulative CNS fatigue. I couldn't even budge a weight that I did sets of 4, 3, and 3 on a month ago. So I've taken another couple of days off and this is how I'm going to approach the next 8 weeks.

I'm running a base build phase. It's been awhile and it's time. I prefer the Strength First version as it keeps a barbell in my hands. I'm going to run Fighter with BP/SQ 2x/wk and DL 1x/wk. I've been doing 3 sets on everything, but I'm going to add a set on BP and only do 1 DL set. I'm also going to drop way down on DL and rebuild it linearly during this base build. Alongside the max strength days, I'm going to run Pavel's Fighter Pull-up program.

All of this should let me build my aerobic engine, recharge my CNS, get in some high rep pull-up work, and keep the barbell in my hands for BP/SQ.

[mikhou]

30 minute easy run.
Fighter pull-ups - 12, 10, 8, 6, 4

[mikhou]

BP - 9,8,8,8 @ 63.2 kg
SQ - 9,8,8 @ 89.4 kg
Ab wheel rollouts - 3x5 - I could have done more, but I haven't done them in awhile so I'm going to start slow and progress them linearly.
Fighter pull-ups - 12, 10, 8, 6, 6

[mikhou]

30 minute easy run.
Fighter pull-ups - 12, 10, 8, 8, 6

On another note, I definitely think that I could have cranked out more ab wheel rollouts yesterday, but I'm glad that I didn't. I haven't done them in awhile and I'm feeling it today.

[mikhou]

2 days ago - Rest day

Yesterday
SQ - 9,8,8 @ 89.4 kg
BP - 9,8,8,8 @ 63.2 kg
DL - 1x5 @ 96 kg
Ab roller - 3x6
Fighter pull-ups - 12, 10, 10, 8, 6

Today
40 minute E run
Fighter pull-ups - 12, 12, 10, 8, 6

[mikhou]

BP - 8,7,7,7 @ 67.2 kg
SQ - 8,7,7 @ 95 kg
Ab wheel rollouts - 3x7
Fighter pull-ups - 14, 12, 10, 8, 6

[mikhou]

Yesterday - Rest day

Today
40 minute E run
Fighter pull-ups - 14, 12, 10, 8, 8

[mikhou]

Yesterday
SQ - 8,7,7 @ 95 kg
BP - 8,7,7,7 @ 67.2 kg
DL - 1x5 @ 98.2 kg
Ab roller - 3x8
Fighter pull-ups - 14,12,10,10,8

Today
40 minute E run
Fighter pull-ups - 14,12,12,10,8