Day 29 Block 1 - HIC
Apex Hills w/50lb KB x 7
Day 30 - Rest
Day 31 Block 1 - MS/SE
MS @ 80%
SQ @ 220lbs 3x5
BP @ 190lbs 4x5
SE Cluster 3x20 (3x10 for banded pull-ups)
2 min RI. 60sec rest between pushups and pull-ups
Hargravejs training log
Re: Hargravejs training log
Day 32 - Moved my rest day due to a personal obligation
Day 33Block 1-HIC
So today I had planned on doing a fast5. Warmed up and got going. I felt great and my first mile was feeling great, around the 8:15 Mark. I felt I was able to keep up the pace and even push it a bit more. Then tragedy struck. Right about the 1.5 mile mark both my quads began to cramp up. I kept trudging along. It was frustrating. I thought I could work through it and they would loosen up. No dice. I hit 2 miles and could barely move my legs. So, fast 2 Miles @ 18 min.
I’m pretty sure I was dehydrated. After lots of thinking through what may have caused this, since the time I woke up this day I had drank about 15-20 oz of water and 2 cups of coffee. I’m usually around a gallon of water. I simply had a busy day and didn’t keep up. Lesson learned. “Drink water, and live” as one of my academy instructors would say.
Day 34 Block 1 E&SE
Pouring rain outside so I did an hour long airdyne “fun run”. Every 6 min alternate:
10 sit-ups 10 air squats and 10 burpees 10 sit-ups
Day 35 Block 1 - MS 90%
SQ @ 250lbs 3x3
BP @ 210lbs 3x3
Day 36 Block 1 - HIC (easy week)
6 x 100 m sprints. Walk back for rest.
Day 33Block 1-HIC
So today I had planned on doing a fast5. Warmed up and got going. I felt great and my first mile was feeling great, around the 8:15 Mark. I felt I was able to keep up the pace and even push it a bit more. Then tragedy struck. Right about the 1.5 mile mark both my quads began to cramp up. I kept trudging along. It was frustrating. I thought I could work through it and they would loosen up. No dice. I hit 2 miles and could barely move my legs. So, fast 2 Miles @ 18 min.
I’m pretty sure I was dehydrated. After lots of thinking through what may have caused this, since the time I woke up this day I had drank about 15-20 oz of water and 2 cups of coffee. I’m usually around a gallon of water. I simply had a busy day and didn’t keep up. Lesson learned. “Drink water, and live” as one of my academy instructors would say.
Day 34 Block 1 E&SE
Pouring rain outside so I did an hour long airdyne “fun run”. Every 6 min alternate:
10 sit-ups 10 air squats and 10 burpees 10 sit-ups
Day 35 Block 1 - MS 90%
SQ @ 250lbs 3x3
BP @ 210lbs 3x3
Day 36 Block 1 - HIC (easy week)
6 x 100 m sprints. Walk back for rest.
Re: Hargravejs training log
Day 37 Block 1 - E
The past 5 weeks I have rested on this day. I was feeling pretty good today and the weather is fantastic. Decided to go for a 50min LSS run
Day 38 Block 1 - Rest. VDay. Spent it with the wife.
Day 39 Block 1 - HIC (easy day)
400m Resets x 4 w/ 2.5min RI - goal for all rounds as 1:45 or less. One was 1:46. I’ll call it a win. I felt really good during this. I noticed a marked improvement in endurance and recovery.
Day 40 Block 1 - MS @ 90%
SQ @ 250lbs 3x3
BP @ 210lbs 3x3
Weights felt heavier than normal today, not enough to cause problems though. No SE due to the schedule rearranging from earlier in the week
The past 5 weeks I have rested on this day. I was feeling pretty good today and the weather is fantastic. Decided to go for a 50min LSS run
Day 38 Block 1 - Rest. VDay. Spent it with the wife.
Day 39 Block 1 - HIC (easy day)
400m Resets x 4 w/ 2.5min RI - goal for all rounds as 1:45 or less. One was 1:46. I’ll call it a win. I felt really good during this. I noticed a marked improvement in endurance and recovery.
Day 40 Block 1 - MS @ 90%
SQ @ 250lbs 3x3
BP @ 210lbs 3x3
Weights felt heavier than normal today, not enough to cause problems though. No SE due to the schedule rearranging from earlier in the week
Re: Hargravejs training log
So Saturday was the final day of my six week Block. Between BB and this first block, I’ve noticed improvements both in performance and physique. I took Saturday and Sunday off to rest up for a dry run test for a PFT I’m hoping to take in few months. I’ll be traveling in 3 weeks and won’t have access to a gym. So, I am going to do a 3 week mini Block that is SE focused. Ran the test today to get the base numbers I need. Failed the PFT, but the difference in me passing is not much. I’ll be running a program from MTI that I had purchased long before TB, but I feel it follows the same ideas. I have run it before and had some decent results. The program is actually 6 weeks, but I am only running half.
Re: Hargravejs training log
Calling this Block 1.1 since it’s kinda a continuation of the previous six weeks, minus the MS
Day 1
SE
Pushups 30% of Max x 6 w/ 75 sec RI
Rest 3 min
Sit-ups same as pushups
Rest 5 min
HIC
100m sprint x 5, walk back for rest
Rest 3 Min
100m sprint x 5, walk back for rest
Rest 3 min
Fighter pull-up 5,4,3,2,1
Day 1
SE
Pushups 30% of Max x 6 w/ 75 sec RI
Rest 3 min
Sit-ups same as pushups
Rest 5 min
HIC
100m sprint x 5, walk back for rest
Rest 3 Min
100m sprint x 5, walk back for rest
Rest 3 min
Fighter pull-up 5,4,3,2,1
Re: Hargravejs training log
Block 1.1 Day 2 - HIC
400m repeats x 6. Goal was to keep it between 1:45 and 2min on each round. RI 3 min.
Fighter pull-ups
Block 1.1 Day 3 Rest
Block 1.1 Day 4
SE
Pushups 30% of Max x 6 w/ 75 sec RI
Rest 75 sec
Sit-ups same as pushups
Rest 5 min
MISS Run - 30 min
Fighter pull-ups
400m repeats x 6. Goal was to keep it between 1:45 and 2min on each round. RI 3 min.
Fighter pull-ups
Block 1.1 Day 3 Rest
Block 1.1 Day 4
SE
Pushups 30% of Max x 6 w/ 75 sec RI
Rest 75 sec
Sit-ups same as pushups
Rest 5 min
MISS Run - 30 min
Fighter pull-ups
Re: Hargravejs training log
Day 5 Block 1.1
400m repeats x 6. Goal was to keep it between 1:45 and 2min on each round. RI 3 min.
Fighter pull-ups
Day 6 - Rest
Day 7
SE
Pushups and sit-ups
6 Rounds @ 35% of max w/75sec RI
HIC
800m repeat w/4 min rest x 3
Fighter pull-ups
Day 8
Pushups and sit-ups
6 Rounds @ 35% of max w/75sec RI
30 min MISS run
Fighter Pull-ups
400m repeats x 6. Goal was to keep it between 1:45 and 2min on each round. RI 3 min.
Fighter pull-ups
Day 6 - Rest
Day 7
SE
Pushups and sit-ups
6 Rounds @ 35% of max w/75sec RI
HIC
800m repeat w/4 min rest x 3
Fighter pull-ups
Day 8
Pushups and sit-ups
6 Rounds @ 35% of max w/75sec RI
30 min MISS run
Fighter Pull-ups
Re: Hargravejs training log
From my last post, I remembered I had a PFT test at work on Friday the next week. I took the next few days easy, did a couple LSS runs and light body weight work to keep moving. Took Wed and Thurs off then test on Friday. That marked the end of this block. I was traveling the next week visiting family in several cities, with little to no free time. The timing was good for a rest week between blocks.
Block 2 started this past Sunday. Operator-Black Pro with OHP, Squat, and pull-ups. I really wanted to do WPU, but I’m right a 10 body weight for a max, so I’m gonna hold off. I stuck with the same squat weight as before. I didn’t feel like I owned the weight, so I’m giving another round. Still using a 90% TM
Block 2 Day 1 - MS @ 70%
OHP 5x5 @ 110
SQ 4x5 @ 195
PU 3x7 body weight
Block 2 Day 2 - E
LSS run @ 45 min
Block 2 Day 3 - MS @ 60%
OHP 5x5 @ 110
SQ 4x5 @ 195
PU 3x7 body weight
Block 2 Day 4 - Rest
Block 2 started this past Sunday. Operator-Black Pro with OHP, Squat, and pull-ups. I really wanted to do WPU, but I’m right a 10 body weight for a max, so I’m gonna hold off. I stuck with the same squat weight as before. I didn’t feel like I owned the weight, so I’m giving another round. Still using a 90% TM
Block 2 Day 1 - MS @ 70%
OHP 5x5 @ 110
SQ 4x5 @ 195
PU 3x7 body weight
Block 2 Day 2 - E
LSS run @ 45 min
Block 2 Day 3 - MS @ 60%
OHP 5x5 @ 110
SQ 4x5 @ 195
PU 3x7 body weight
Block 2 Day 4 - Rest
Re: Hargravejs training log
Block 2 Day 5 -HIC
Apex Hills w/ 50lb KB x 7
Apex Hills w/ 50lb KB x 7
Re: Hargravejs training log
Block 2 Day 6 - MS @ 70%
OHP 5x5 @ 110lbs
SQ 4x5 @ 195lbs
DL 2x5 @ 205lbs
Block 2 Day 7 and 8 Rest-had to work a laaaaate extra shift and then had to get up again for regular shift. Needless to say, I didn’t have enough sleep so I decided to catch-up.
Block 2 Day 9 - MS @ 80%
OHP 5x5 @ 130lbs
SQ 4x5 @ 220lbs
PU 3x8 @ body weight
OHP 5x5 @ 110lbs
SQ 4x5 @ 195lbs
DL 2x5 @ 205lbs
Block 2 Day 7 and 8 Rest-had to work a laaaaate extra shift and then had to get up again for regular shift. Needless to say, I didn’t have enough sleep so I decided to catch-up.
Block 2 Day 9 - MS @ 80%
OHP 5x5 @ 130lbs
SQ 4x5 @ 220lbs
PU 3x8 @ body weight