06/01/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 4 Deload
Day 7
[/b
Mobility and Recovery
ROMWOD
Rest
06/02/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 4 Deload
Day 7
Mobility and Recovery
ROMWOD
Rest
06/03/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 1
Mobility
ROMWOD
MxS
SQ:
5@215 (65%)
5@250 (75%)
8@285 (85%) PR Set
5@315 (95%) Joker Set
3@335 (100%) Joker Set
8@215 (65%) First Set Last Set
Av Power: 714.3 W; Av Velocity: 0.55 m/s; Tonage: 8985 lbs
WPU: 3x5@70 (70%)
Av Power: 539.5 W; Av Velocity: 0.48 m/s
PP: 3x5@120 (70%)
Av Power: 734.7 W; Av Velocity: 1.18 m/s
Finisher
Bucket Medley
80 lb Bucket ~100 ft
50 lb Bucket ~100 ft
AMRAP 5 mins
x5
Notes
-Back at it!
G2B's Goal Based Training
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
06/04/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 2
Previous Day's Data
Sleep: 6:59 hrs
Nutrition: 2904 kcals
Mobility
ROMWOD
MxS B1
Volume: 9180.0 lbs
Density: 282.9 lbs/min
Duration: 32 mins
Av Power: 1270.5 W
PC: 3x5@135 (70%)
Av Power: 789.9 W; Av Velocity: 1.14 m/s
BP:
5@160 (65%)
5@180 (75%)
8@205 (85%) PR Set
3x230 (95%) Joker Set
1x245 (100%) Joker Set
12@160 (65%) First Set Last Set
Av Power: 412.1 W; Av Velocity: 0.43 m/s; Volume: 7020.0 lbs
Accessories
Close Grip Board Press 165 lbs
Ab Wheel
3x8-12
Finisher
5 softball-grip pull-ups
5 box jumps
AMRAP 6 mins
x6
Notes
-It's getting hot!
-ROMWOD included some 5 minutes pigeon poses. Felt so good.
-Upping kcals/day from 2750-ish to 3000-ish.
-I love being able to share more data but geez I need a way to make it faster than typing this out on my phone every day.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 2
Previous Day's Data
Sleep: 6:59 hrs
Nutrition: 2904 kcals
Mobility
ROMWOD
MxS B1
Volume: 9180.0 lbs
Density: 282.9 lbs/min
Duration: 32 mins
Av Power: 1270.5 W
PC: 3x5@135 (70%)
Av Power: 789.9 W; Av Velocity: 1.14 m/s
BP:
5@160 (65%)
5@180 (75%)
8@205 (85%) PR Set
3x230 (95%) Joker Set
1x245 (100%) Joker Set
12@160 (65%) First Set Last Set
Av Power: 412.1 W; Av Velocity: 0.43 m/s; Volume: 7020.0 lbs
Accessories
Close Grip Board Press 165 lbs
Ab Wheel
3x8-12
Finisher
5 softball-grip pull-ups
5 box jumps
AMRAP 6 mins
x6
Notes
-It's getting hot!
-ROMWOD included some 5 minutes pigeon poses. Felt so good.
-Upping kcals/day from 2750-ish to 3000-ish.
-I love being able to share more data but geez I need a way to make it faster than typing this out on my phone every day.
Re: G2B's Goal Based Training
G2B, no specific comment here. Just saying that I am enjoying your log and the way that you have tweaked TB/531 to meet your goals. At 43 yo, I'm good to go for rep maxes for probably a 3-week mini-cycle, and then I need to go back to TB periodization. But I'm glad to see that it's working out for you, and it's interesting reading to see how you push yourself.
mikhou
mikhou
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
Glad you enjoy it. It's certainly an aggressive method. I wouldn't recommend it for most. I'm really riding the line of over doing it, and I have to pay very close attention to that line.mikhou wrote:G2B, no specific comment here. Just saying that I am enjoying your log and the way that you have tweaked TB/531 to meet your goals. At 43 yo, I'm good to go for rep maxes for probably a 3-week mini-cycle, and then I need to go back to TB periodization. But I'm glad to see that it's working out for you, and it's interesting reading to see how you push yourself.
mikhou
I've recently had to up my calories. I had to make sure I don't do the extra sets more than once a week per lift. I probably shouldn't be doing accessories either, but I enjoy them. I also try to never go to failure.
It just fits my personality. I'm an all or nothing kind of guy. I'd rather have to deload more frequently if I can go balls out on my workouts.
That being said, the two methods really do blend well.
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
06/05/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 3
Previous Day's Data
Sleep: Not so great. Slept for 5 hours, up for 2, then a 2 hour nap.
Nutrition: 2982 kcals
Mobility
Notes
-Forced rest day. Had some errands to run before work.
-Got my farmer's walk handles/deadlift frame! Great quality. Can't wait to use it.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 3
Previous Day's Data
Sleep: Not so great. Slept for 5 hours, up for 2, then a 2 hour nap.
Nutrition: 2982 kcals
Mobility
Notes
-Forced rest day. Had some errands to run before work.
-Got my farmer's walk handles/deadlift frame! Great quality. Can't wait to use it.
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
06/06/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 3
So I had to work very late the night before. I didn't have enough time to work out, let alone enough sleep to make it worth it.
06/07/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 4
Same here. It was a very rough couple days.
06/07/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 5
Mobility
ROMWOD
MxS
SQ:
5@215 (65%)
5@250 (75%)
5@285 (85%)
WPU: 3x5@85 (80%)
PP: 3x5@135 (80%)
Assistance
Farmer's Walks: 50ft@165
Close Grip Block Press: 8-12@165
x4
Finisher
Tire Medley:
Heavy Tire
Medium Tire
AMRAP 5 mins
x24
Notes
-I had so much FUN this workout!
-Bare minimum on MxS.
-Finally used my new, legit farmer's walk handles. So cool. Did BW for 50 ft. Wasn't too bad. I'll work up to 200lbs which seems pretty standard at contests around here.
-Father-in-law got me a new, bigger tire. I set the tires together at the middle of a 50ft path, then pushed them apart one flip at a time, then jogging to other other tire. This caused a really cool dynamic as the tires would get farther apart. As time went on there was more jogging and less flipping. I think this would be really cool in a bigger space.
06/08/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 6
Mobility
ROMWOD
MxS
DL: 3x5@355 (80%)
BP:
5x160 (65%)
5x180 (75%)
5x205 (85%)
Notes
-Bare minimum on MxS. No accessories or finisher. Partially because I'm trying to learn my lesson about not pushing too hard, partially because it was late and I like to do my extra stuff outside (my gym is super small), and partially because I have a 10k tomorrow which is a long run for me these days now that I'm focusing on strength.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 3
So I had to work very late the night before. I didn't have enough time to work out, let alone enough sleep to make it worth it.
06/07/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 4
Same here. It was a very rough couple days.
06/07/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 5
Mobility
ROMWOD
MxS
SQ:
5@215 (65%)
5@250 (75%)
5@285 (85%)
WPU: 3x5@85 (80%)
PP: 3x5@135 (80%)
Assistance
Farmer's Walks: 50ft@165
Close Grip Block Press: 8-12@165
x4
Finisher
Tire Medley:
Heavy Tire
Medium Tire
AMRAP 5 mins
x24
Notes
-I had so much FUN this workout!
-Bare minimum on MxS.
-Finally used my new, legit farmer's walk handles. So cool. Did BW for 50 ft. Wasn't too bad. I'll work up to 200lbs which seems pretty standard at contests around here.
-Father-in-law got me a new, bigger tire. I set the tires together at the middle of a 50ft path, then pushed them apart one flip at a time, then jogging to other other tire. This caused a really cool dynamic as the tires would get farther apart. As time went on there was more jogging and less flipping. I think this would be really cool in a bigger space.
06/08/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 6
Mobility
ROMWOD
MxS
DL: 3x5@355 (80%)
BP:
5x160 (65%)
5x180 (75%)
5x205 (85%)
Notes
-Bare minimum on MxS. No accessories or finisher. Partially because I'm trying to learn my lesson about not pushing too hard, partially because it was late and I like to do my extra stuff outside (my gym is super small), and partially because I have a 10k tomorrow which is a long run for me these days now that I'm focusing on strength.
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
Getting a little burnt out on updating this every day. Might do it weekly now. Still training.
Re: G2B's Goal Based Training
You do put a lot of time into it, and we appreciate you giving us a look at your training. But I understand what you are saying above. That's why my log is pretty simple.Green2Blue wrote:Getting a little burnt out on updating this every day. Might do it weekly now. Still training.
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
So I've finished the last MxS workout of my 3 mini-block episode. As a reminder I did a Zulu-531 hybrid:
A
SQ-531
WPU-Z
PP-Z
B
DL/PC-Z
BP-531
In these last two workouts I went balls out.
Yesterday:
New SQ PR: 420 lbs, BWx2.55
Today:
New DL PR: 560 lbs, BWx3.40
Matched BP PR: 275 lbs, BWx1.67
It should be noted that these are all rep PR's calculated on EXRX.net. My other lifts, while I didn't go for a PR, are as strong as ever. Yesterday I weighed in at 165. My goals for this 3 mini-block episode were to advance my SQ TM by 10 lbs per block, and BP TM by 5 lbs per block. I accomplished that with ease. Both TM's are well below my PR's.
My DL has always been my best lift. I set my previous PR 7-8 years ago at 550, when I was 20 lbs heavier. I used to be under the impression I'd never lift that much again, and would never see a 600 lb DL. Now I KNOW I'll pull 600.
My BP still sucks dong, but it's better than it was at the beginning of this episode. BP will continue to be a primary goal of mine. Not sure if I want to continue focusing on my SQ or not since I blew past my all time goal of 405 SQ. All time goal of BP is a long way off, at 315. I'll still squat, just might not apply the 531 template.
Idk, still deciding on where I'm going to go next block. I'm not doing a 3 block episode because after 3 Spartan Races in August I'm going to refocus on Strongman. So I'm just going to plan block by block until after the races.
A
SQ-531
WPU-Z
PP-Z
B
DL/PC-Z
BP-531
In these last two workouts I went balls out.
Yesterday:
New SQ PR: 420 lbs, BWx2.55
Today:
New DL PR: 560 lbs, BWx3.40
Matched BP PR: 275 lbs, BWx1.67
It should be noted that these are all rep PR's calculated on EXRX.net. My other lifts, while I didn't go for a PR, are as strong as ever. Yesterday I weighed in at 165. My goals for this 3 mini-block episode were to advance my SQ TM by 10 lbs per block, and BP TM by 5 lbs per block. I accomplished that with ease. Both TM's are well below my PR's.
My DL has always been my best lift. I set my previous PR 7-8 years ago at 550, when I was 20 lbs heavier. I used to be under the impression I'd never lift that much again, and would never see a 600 lb DL. Now I KNOW I'll pull 600.
My BP still sucks dong, but it's better than it was at the beginning of this episode. BP will continue to be a primary goal of mine. Not sure if I want to continue focusing on my SQ or not since I blew past my all time goal of 405 SQ. All time goal of BP is a long way off, at 315. I'll still squat, just might not apply the 531 template.
Idk, still deciding on where I'm going to go next block. I'm not doing a 3 block episode because after 3 Spartan Races in August I'm going to refocus on Strongman. So I'm just going to plan block by block until after the races.
Re: G2B's Goal Based Training
Nice job! You can see that you busted your tail to get to your goals. Impressive.
mikhou
mikhou