3 days ago - Rest day
2 days ago - 20 minute Fobbit Interval workout
Yesterday - Rest day
Today - Started a new cycle
OHP - 5x5 @ 47.2 kg
SQ - 5x5 @ 102.2 kg
WPU - 5x5 @ 76.4 kg
KB swings - 70,15,15 @ 18 kg
mikhou's training log
Re: mikhou's training log
OS Resets
43 minute E run
43 minute E run
Re: mikhou's training log
Yesterday - (Thanksgiving Day). I put the bird on and then got in a workout in my home gym.
OS Resets
Push-ups - 5x77
DB rows - 5x5 @ 28 kg
DL - 5/3/2 @ 102.2/116/122.2 kg
Loaded carries - Suitcase carry-left, Suitcase carry-right, Farmer's carry-both @ 26.5 kg/hand
Today - Rest day
OS Resets
Push-ups - 5x77
DB rows - 5x5 @ 28 kg
DL - 5/3/2 @ 102.2/116/122.2 kg
Loaded carries - Suitcase carry-left, Suitcase carry-right, Farmer's carry-both @ 26.5 kg/hand
Today - Rest day
Re: mikhou's training log
OHP - 5x5 @ 47.2 kg
SQ - 5x5 @ 102.2 kg
WPU - 5x5 @ 76.4 kg
Ab wheel - 6,4
SQ - 5x5 @ 102.2 kg
WPU - 5x5 @ 76.4 kg
Ab wheel - 6,4
Re: mikhou's training log
This has happened the last 2 winters where I live and it's happening again now. The air quality becomes so poor that I don't feel comfortable running outside. So today was a HIC that looked like this.
10 burpees
1 minute jump rope
10 KB swings
Rest just long enough to grab a swig of water and then go back to the top with 9 burpees, 1 minute jump rope, 10 KB swings working down to 1 burpee.
2 minute rest
Start again at the top if there is time remaining.
Also, tomorrow was supposed to be a Fun Run, but it looks like I'll turn it into an indoor ruck incorporating some push-ups and DB rows Fun Run style.
10 burpees
1 minute jump rope
10 KB swings
Rest just long enough to grab a swig of water and then go back to the top with 9 burpees, 1 minute jump rope, 10 KB swings working down to 1 burpee.
2 minute rest
Start again at the top if there is time remaining.
Also, tomorrow was supposed to be a Fun Run, but it looks like I'll turn it into an indoor ruck incorporating some push-ups and DB rows Fun Run style.
Re: mikhou's training log
60 minute Fun Ruck - I haven't rucked in a long time so I started light with only 10kg in my backpack. I've also never incorporated "heavy hands" so that was new for me with 1.5 kg hand weights. Every six minutes I stopped and worked through push-ups (5x77) and DB rows (5x5 @ 28 kg).
Re: mikhou's training log
Yesterday - Rest day
Today
OS Resets
OHP - 5x4 @ 50 kg
SQ - 5x4 @ 109.4 kg
WPU - 5x4 @ 81.5 kg
KB swings - 100 @ 18 kg
Really, really good workout today. I'm a lightweight (62-63 kg), and while I have squatted more weight before, I haven't squatted this weight for 5x4 before. It felt really good. And then I finished this workout off with 100 straight KB swings. My goal was 85 with my "backup" goal of 75 if I gassed out, but I got to 85, and in my mind I said, "I've got this." Really happy with this workout today.
This is some of the best that I have ever felt in my life, and I just wanted to put out there that if you haven't tried the templates from the Mass book, you might consider it. I had run Op and Zulu for a long time based upon what I needed at the time, and I avoided the Mass templates for a long time after the book came out. However, I have now run Grey Man and Zulu in a 2:1 ratio multiple times and it has really become my sweet spot. I don't know if this is the best way to say it or if it's even true, but my n=1 experience has been that getting stronger in the higher reps (4-8 and 8-12) has gotten me stronger in the "traditional" reps in a pure strength cycle (5 and under). I am in a Zulu-ish cycle right now as you can see by my 4 reps, but I don't think that I would have gotten here if it hadn't been for the 4-8 rep sets in Grey Man before this.
Today
OS Resets
OHP - 5x4 @ 50 kg
SQ - 5x4 @ 109.4 kg
WPU - 5x4 @ 81.5 kg
KB swings - 100 @ 18 kg
Really, really good workout today. I'm a lightweight (62-63 kg), and while I have squatted more weight before, I haven't squatted this weight for 5x4 before. It felt really good. And then I finished this workout off with 100 straight KB swings. My goal was 85 with my "backup" goal of 75 if I gassed out, but I got to 85, and in my mind I said, "I've got this." Really happy with this workout today.
This is some of the best that I have ever felt in my life, and I just wanted to put out there that if you haven't tried the templates from the Mass book, you might consider it. I had run Op and Zulu for a long time based upon what I needed at the time, and I avoided the Mass templates for a long time after the book came out. However, I have now run Grey Man and Zulu in a 2:1 ratio multiple times and it has really become my sweet spot. I don't know if this is the best way to say it or if it's even true, but my n=1 experience has been that getting stronger in the higher reps (4-8 and 8-12) has gotten me stronger in the "traditional" reps in a pure strength cycle (5 and under). I am in a Zulu-ish cycle right now as you can see by my 4 reps, but I don't think that I would have gotten here if it hadn't been for the 4-8 rep sets in Grey Man before this.
Re: mikhou's training log
OS Resets
2 rounds of:
10 squat thrusts (a burpee without a push-up as I'm doing push-ups tomorrow)
1 minute jump rope
9 squat thrust
1 minute jump rope
continuing down to 1 squat thrust
I took no rest between squat thrusts and jump rope and then took a 2-minute rest between rounds.
2 rounds of:
10 squat thrusts (a burpee without a push-up as I'm doing push-ups tomorrow)
1 minute jump rope
9 squat thrust
1 minute jump rope
continuing down to 1 squat thrust
I took no rest between squat thrusts and jump rope and then took a 2-minute rest between rounds.
Re: mikhou's training log
OS Resets
Push-ups - 4x88
DB rows - 5x4 @ 29.5 kg
DL - 5/3/2 @ 104.4/118.2/125 kg
Loaded carries - Suitcase carry-left, Suitcase carry-right, Farmer's carry-both @ 26.5 kg/hand
Push-ups - 4x88
DB rows - 5x4 @ 29.5 kg
DL - 5/3/2 @ 104.4/118.2/125 kg
Loaded carries - Suitcase carry-left, Suitcase carry-right, Farmer's carry-both @ 26.5 kg/hand
Re: mikhou's training log
Yesterday - Rest day
Today
OS Resets
OHP - 5x4 @ 50 kg
SQ - 5x4 @ 109.4 kg
WPU - 5x4 @ 81.5 kg
Ab wheel - 7,3
Today
OS Resets
OHP - 5x4 @ 50 kg
SQ - 5x4 @ 109.4 kg
WPU - 5x4 @ 81.5 kg
Ab wheel - 7,3