Re: close_fox TB Log
Posted: Sun Feb 10, 2019 10:58 am
Block 13
Operator + Black Pro
Week 6; Block Review
6.1, 6.3, 6.5
MS
Weights felt good. I did two reps every set.
6.1 finisher: KB swing 5x10@53lbs
Other finishers CANX due to time constraints.
6.2
HIC
It was raining sideways during my only window to PT. Started out the door and thought, "I don't want to run in the pouring rain. It's an easy conditioning week anyway." So I hit up the old standby "better than nothing" HIC: sandbag clean + press. 30 reps.
6.4
HIC
CANX for late BS at work.
6.6
E
CANX. Family time had priority. And I got a bunch of quasi-E at work on day 6.5.
Block review
I started typing this section with: "In terms of absolute training quality, this was an OK block. 8/10."
However, after reviewing all my notes, this might be my favorite block I have done since starting TB. Work seriously got in the way, but I found solutions. No missed MS, which is huge. I can approximate HIC and E at work. But only front squats are front squats. And I legitimately got all the HIC and E stimulus. It just wasn't all focused running sessions like I wanted. I did some doubles. I structured work stuff to resemble HIC or E as needed. I don't want to do that long term, but it is what it is. I can't schedule my life/job around TB.
So, all things considered, this was actually a great block. I found solutions and got it done.
Looking ahead
My wife finished her 1st block of continuation as well. Very proud of her. She is motivated to retest her 1RMs, which makes sense because she is reaping beginner gains. I will most likely join her. We get some unspoken accountability from being on the same schedule, so I want to keep that going.
For Block 14 I plan on increasing my MS effort in some way, whether that means
- increasing my TM based on my new 1RM,
- force progression, or
- keeping my Block 13 TM and committing to 4 sets vice 3.
I will have to evaluate my new 1RM in light how if feels (and how the Block 13 weights felt).
MS template & Cluster
No change. You will have to pry Operator from my cold dead hands. BP/FSQ/WPU continues.
WPU calculation is giving me some trouble. For Block 13, I calculated my TM and %s using the bodyweight + added weight method. This resulted in the following:
Week 1: BW
Week 2: BW
Week 3: +weight (negligible)
Week 4: BW
Week 5: BW, but I added negligible weight because otherwise Week 5 3x3 would have been "lighter" than Week 2 3x5.
Week 6: +weight (decent but nowhere near a true 95%TM effort)
Overall, my WPU sets were extremely light compared to BP and FSQ effort. I really only did one week with any kind of legit weight.
The other option is to calculate my TM based just on the added weight. That looks pretty heavy, especially for Weeks 1, 2, and 4 (five reps per set). Maybe I will try that method, but with an 80% TM.
Conditioning Template & sessions
Black Pro continues. Running. I need the 1 E per week. Mentally and physically. No change to HIC/E sessions. I have found my ideal mix of running sessions. 60:120 repeats, Fast 5 (w/ 20min cap), and 45-60min E. I would prefer to alternate 60:120 with Standard Issue Hills, but I currently live in a very flat location. Oh well.
Finishers
I tried one finisher per MS session during Block 13, and I hated it. KB swings, plank, and PT (push-ups and sit-ups). I think I missed two each of plank and PT due to time constraints.
I don't really like the idea of finishers at all. Putting a finisher on every MS session feels like trying to do everything all the time. Maybe I am a purist. I want to do the main work (whatever that is) and get out.
I am feeling the KB swings, though. So those are staying. I am probably gonna pick up the KB progression from Ageless Athlete in Block 14.
I will get push-ups and sit-ups at other times, probably before/during/after Day 6 E. But I am not going to program them as a finisher.
Operator + Black Pro
Week 6; Block Review
6.1, 6.3, 6.5
MS
Weights felt good. I did two reps every set.
6.1 finisher: KB swing 5x10@53lbs
Other finishers CANX due to time constraints.
6.2
HIC
It was raining sideways during my only window to PT. Started out the door and thought, "I don't want to run in the pouring rain. It's an easy conditioning week anyway." So I hit up the old standby "better than nothing" HIC: sandbag clean + press. 30 reps.
6.4
HIC
CANX for late BS at work.
6.6
E
CANX. Family time had priority. And I got a bunch of quasi-E at work on day 6.5.
Block review
I started typing this section with: "In terms of absolute training quality, this was an OK block. 8/10."
However, after reviewing all my notes, this might be my favorite block I have done since starting TB. Work seriously got in the way, but I found solutions. No missed MS, which is huge. I can approximate HIC and E at work. But only front squats are front squats. And I legitimately got all the HIC and E stimulus. It just wasn't all focused running sessions like I wanted. I did some doubles. I structured work stuff to resemble HIC or E as needed. I don't want to do that long term, but it is what it is. I can't schedule my life/job around TB.
So, all things considered, this was actually a great block. I found solutions and got it done.
Looking ahead
My wife finished her 1st block of continuation as well. Very proud of her. She is motivated to retest her 1RMs, which makes sense because she is reaping beginner gains. I will most likely join her. We get some unspoken accountability from being on the same schedule, so I want to keep that going.
For Block 14 I plan on increasing my MS effort in some way, whether that means
- increasing my TM based on my new 1RM,
- force progression, or
- keeping my Block 13 TM and committing to 4 sets vice 3.
I will have to evaluate my new 1RM in light how if feels (and how the Block 13 weights felt).
MS template & Cluster
No change. You will have to pry Operator from my cold dead hands. BP/FSQ/WPU continues.
WPU calculation is giving me some trouble. For Block 13, I calculated my TM and %s using the bodyweight + added weight method. This resulted in the following:
Week 1: BW
Week 2: BW
Week 3: +weight (negligible)
Week 4: BW
Week 5: BW, but I added negligible weight because otherwise Week 5 3x3 would have been "lighter" than Week 2 3x5.
Week 6: +weight (decent but nowhere near a true 95%TM effort)
Overall, my WPU sets were extremely light compared to BP and FSQ effort. I really only did one week with any kind of legit weight.
The other option is to calculate my TM based just on the added weight. That looks pretty heavy, especially for Weeks 1, 2, and 4 (five reps per set). Maybe I will try that method, but with an 80% TM.
Conditioning Template & sessions
Black Pro continues. Running. I need the 1 E per week. Mentally and physically. No change to HIC/E sessions. I have found my ideal mix of running sessions. 60:120 repeats, Fast 5 (w/ 20min cap), and 45-60min E. I would prefer to alternate 60:120 with Standard Issue Hills, but I currently live in a very flat location. Oh well.
Finishers
I tried one finisher per MS session during Block 13, and I hated it. KB swings, plank, and PT (push-ups and sit-ups). I think I missed two each of plank and PT due to time constraints.
I don't really like the idea of finishers at all. Putting a finisher on every MS session feels like trying to do everything all the time. Maybe I am a purist. I want to do the main work (whatever that is) and get out.
I am feeling the KB swings, though. So those are staying. I am probably gonna pick up the KB progression from Ageless Athlete in Block 14.
I will get push-ups and sit-ups at other times, probably before/during/after Day 6 E. But I am not going to program them as a finisher.