Base building, week 2, day 1
Strength endurance, 3x30 with 60s rest between exercises
A1. BB push press (45)
A2. DB row (10)
A3. Lunges (BW)
A4. Push up (BW)
A5. Back extension (BW)
A6. Sit up (BW)
ML's log
Re: ML's log
Base building, week 2, day 2
General aerobic
3.03 miles in 35:39 (11:46 min/mile) @ 139 bpm
General aerobic
3.03 miles in 35:39 (11:46 min/mile) @ 139 bpm
Re: ML's log
Base building, week 2, day 3
General aerobic
3.04 miles in 34:44 (11:26 min/mile) @ 139 bpm
General aerobic
3.04 miles in 34:44 (11:26 min/mile) @ 139 bpm
Re: ML's log
Base building, week 2, day 4
Strength endurance, 2x30 with 60s rest between exercises
A1. BB push press (45)
A2. DB row (10)
A3. Lunges (BW)
A4. Push up (BW)
A5. Back extension (BW)
A6. Sit up (BW)
Strength endurance, 2x30 with 60s rest between exercises
A1. BB push press (45)
A2. DB row (10)
A3. Lunges (BW)
A4. Push up (BW)
A5. Back extension (BW)
A6. Sit up (BW)
Re: ML's log
Base building, week 2, day 5
Long endurance
5.26 miles in 1:01:28 (11:41 min/mile) @ 147 bpm
It was windy with heavy rain. A couple of hours later, my legs/calves are more tired than usual. Hopefully, it will be fine for my short run tomorrow.
Long endurance
5.26 miles in 1:01:28 (11:41 min/mile) @ 147 bpm
It was windy with heavy rain. A couple of hours later, my legs/calves are more tired than usual. Hopefully, it will be fine for my short run tomorrow.
Re: ML's log
Base building, week 2, day 6
General aerobic
2.27 miles in 26:32 (11:40 min/mile) @ 139 bpm
Legs (especially quads and ankles) felt tired. It's a much needed rest day tomorrow.
General aerobic
2.27 miles in 26:32 (11:40 min/mile) @ 139 bpm
Legs (especially quads and ankles) felt tired. It's a much needed rest day tomorrow.
Re: ML's log
Baby #2 was born shortly after my last post, so the base building phase got cut short around week 4 or 5. I took about a month off and jumped back to training early September. I'm on Week 5 of Operator + black professionnal and I really like it. I'm not sure when I'll go back to BJJ.
Operator, week 5, day 1
HIC - about 500m repeats
4 reps (2:29, 2:33, 2:36, 2:46)
Operator, week 5, day 2
Strength
Broad jump: BWx5x1
Front squat: 165x3x3
Military press: 85x5x3
Chin up: BWx5x3
Core circuit
45 degree back extension (BWx3x15)
Palloff press (minix3x10ea)
McGill crunch (BWx3x15ea)
I'm loving the addition of max effort plyometrics and core/grip/hips circuits on days 1 and 2. I "feel" more athletic and with a stubborn lower back, it feels great.
Operator, week 5, day 1
HIC - about 500m repeats
4 reps (2:29, 2:33, 2:36, 2:46)
Operator, week 5, day 2
Strength
Broad jump: BWx5x1
Front squat: 165x3x3
Military press: 85x5x3
Chin up: BWx5x3
Core circuit
45 degree back extension (BWx3x15)
Palloff press (minix3x10ea)
McGill crunch (BWx3x15ea)
I'm loving the addition of max effort plyometrics and core/grip/hips circuits on days 1 and 2. I "feel" more athletic and with a stubborn lower back, it feels great.
Re: ML's log
Operator, week 5, day 3
Strength
Power clean: 120x3x3
Front squat: 165x3x3
Military press: 85x5x3
Not much sleep last night and ate junk food most of yesterday. Everything was slow and my left shoulder and lower back are achy. Hopefully, I'll feel better tomorrow.
Strength
Power clean: 120x3x3
Front squat: 165x3x3
Military press: 85x5x3
Not much sleep last night and ate junk food most of yesterday. Everything was slow and my left shoulder and lower back are achy. Hopefully, I'll feel better tomorrow.
Re: ML's log
Operator, week 5, day 4
Oxygen debt 101
3 reps
If I want to complete all four reps, I'll have to slightly reduce the intensity. Even now, I'm around 90% for the first 200m, 95% for the next 200m and all-out effort for the final 200m. I find this more painful than the 500m repeats. I was thinking of doing the speed-endurance ladders, but I'm not sure which one is better for a better 1.5 mile run. Maybe I'll alternate for the next cycle.
Oxygen debt 101
3 reps
If I want to complete all four reps, I'll have to slightly reduce the intensity. Even now, I'm around 90% for the first 200m, 95% for the next 200m and all-out effort for the final 200m. I find this more painful than the 500m repeats. I was thinking of doing the speed-endurance ladders, but I'm not sure which one is better for a better 1.5 mile run. Maybe I'll alternate for the next cycle.
Re: ML's log
Operator, week 5, day 5
Strength
Med ball drop & explode: 5kgx4x3
Front squat: 165x3x3
Military press: 85x3x3
Chin up: BWx3x3
Posture & grip circuit
Prone Y, W, T holds (2.5'sx3x30s)
Straight arm active hang (BWx3x45s)
DB bottom up holds (10'sx3x45s)
I was feeling tired today, so I kept the sets at 3 for the strenght work. My shins are somewhat sore from the running session yesterday. I might take a day off tomorrow or do my GC work; no running involved, so I might be ok.
Strength
Med ball drop & explode: 5kgx4x3
Front squat: 165x3x3
Military press: 85x3x3
Chin up: BWx3x3
Posture & grip circuit
Prone Y, W, T holds (2.5'sx3x30s)
Straight arm active hang (BWx3x45s)
DB bottom up holds (10'sx3x45s)
I was feeling tired today, so I kept the sets at 3 for the strenght work. My shins are somewhat sore from the running session yesterday. I might take a day off tomorrow or do my GC work; no running involved, so I might be ok.