Hargravejs training log

[hargravej]

Block 2 Day 10 - HIC
Fast5

Block 2 Day 11 - MS @80%

OHP 5x5 @ 130lbs
SQ 4x5 @ 220lbs
PU 3x8 @ body weight

Block 2 Day 12 - HIC
Apex Hills w/ 50lb KB x 8 - I have been seeing a noticeable improvement here so I lowered my rest time from 2 min to 1.

It’s about a 200m walk between the hill and my home. On the way back I did 30sec per hand suitcase carries with the KB to finish up.

Block 2 Day 13 - MS @80%

OHP 5x5 @ 130lbs
SQ 4x5 @ 220lbs
DK 2x5 @ 230lbs

[hargravej]

Block 2 Day 14 - Rest (Happy Easter!)

Block 2 Day 15 - MS @ 90%
OHP 3x3 @ 145lbs
SQ 3x3 @ 250lbs
PU 3x9 @ Bodyweight

Block 2 Day 16 - E
30min LSS

Block 2 Day 17 - Rest

Block 2 Day 18 - MS @90%
OHP 3x3 @ 145lbs
SQ 3x3 @ 250lbs
PU 3x9 @ Bodyweight

[hargravej]

Block 2 Day 19 - Rest

Block 2 Day 20 - MS @90%
OHP 3x3 @ 145lbs
SQ 3x3 @ 250lbs
DL 2x3 @ 260lbs

(This heavy day felt great. Weights snapped up with no problem. If the next 3 weeks go this well, I’ll definitely force progression on all my lifts)

Block 2 Day 21 -Rest

Block 2 Day 22 - MS @75%
OHP 5x5 @ 120lbs
SQ 4x5 @ 205lbs
PU 3x7 @ bodyweight

[hargravej]

Block 2 Day 23 - HIC
Apex Hills x 8 w/ 50lb KB

Block 2 Day 24 - MS @75%
OHP 5x5 @ 120lbs
SQ 4x5 @ 205lbs
PU 3x7 @ bodyweight

[hargravej]

Block 2 Day 24 and 25 were both rest days-unless you count yard work as E

Block 2 Day 26 - MS @ 75%
Felt good today so I added DL instead of subbing for PU

OHP 5x5 @ 120lbs
SQ 4x5 @ 205lbs
PU 4x7 @ body weight
DL 2x5 @ 220lbs

Block 2 Day 27 - HIC
Airdyne Power Intervals
2min work / 5 min rest

Block 2 Day 28 - MS @ 85%

OHP 5x5 @ 135lbs
SQ 4x5 @ 235lbs
PU 3x8 @ Bodyweight

Block 2 Day 29 - HIC

MeatEater II - it’s for time. I managed 8 rounds in 15 minuets. I “enjoyed” this one. Probably will revisit it.

[hargravej]

Block 2 Day 30 - MS @ 85%

OHP 5x5 @ 135lbs
SQ 4x5 @ 235lbs
PU 3x8 @ Bodyweight

Block 2 Day 31 HIC

Hill Runs x 3 - Yes only 3 rounds. But there is a good reason. This particular hill is known as the Green Monster. It’s eats much better men than me alive. At one time in life I could eek out 5 rounds with a 15lb vest. I’d like to get back there.

Block 2 Day 32 - Rest

Block 2 Day 33 - MS @ 85%

OHP 5x5 @ 135lbs
SQ 4x5 @ 235lbs
PU 3x8 @ Bodyweight

Block 2 Day 34 - Rest

Block 2 Day 35 - MS @ 95%

OHP 4x3 @ 150lbs
SQ 3x3 @ 260
PU 3x9 @ body weight

Block 2 Day 36 - E

35 min LSS

Block 2 Day 37 - MS @ 95%

OHP 4x3 @ 150lbs
SQ 3x3 @ 260
PU 3x9 @ body weight

Block 2 Day 38 - Rest

Block 2 Day 39 - HIC

Tire Flip x 5, KB swing w /50lb kB x 10, run 400M, 10 burpees
X3


Block 2 Day 40 - MS @ 95%

OHP 4x3 @ 150lbs
SQ 3x3 @ 260
PU 3x9 @ body weight

That’s the end of this block. I apparently missed a couple days logs somewhere, as I don’t believe I skipped any training sessions. Weights feel great. Going to FP and continue with Operator with a modified black. For conditioning, Instead of all HICs, I’m going to alternate weeks with E and HICs. Week 1 will be E, Week 2 HIC etc...The reason for is I simply don’t have time for black pro. I’d love to get that 6th E session weekly but my schedule doesn’t really allow for it, and I reeeeally need to work on my aerobic capacity. If anyone reads this and cares to comment, please do. Especially if you don’t feel it will benefit me.

[hargravej]

Here is Block 3. Upped my TM by a decent amount due to running 3 blocks (2 fighter and 1 Op) with the same numbers.
Operator black (modified-alternate weeks of E and HIC work)
Cluster with numbers -
Squat @ 300lbs
OHP @ 175lbs
WPU @ 30lbs
Deadlift @ 315 in place of WPU one day

Block 3 Day 1- E
LSS Run 50min

Block 3 Day 2 - MS @ 70%
Squat 5x5 @ 210lbs
OHP 5x5 @ 125lbs
WPU 4x5 @ 20lbs

Block 3 Day 3 - E
Fun “airdyne”
Alternate 10 pushups/squats and 10 burpees every6 min
45 min

[hargravej]

Block 3 Day 4 - Rest

Block 3 Day 5 - MS @ 70%
Squat 4x5 @ 210lbs
OHP 5x5 @ 125lbs
DL 3x5 @ 220lbs

Block 3 Day 6 - Rest

Block 3 Day 7 - MS @ 70%
Squat 4x5 @ 210lbs
OHP 5x5 @ 125lbs
WPU 4x5 @ 20lbs

[hargravej]

Block 3 Day 8 - HIC
Apex Hills w/50lb KB x 5 - Used a new hill that was steeper and a little longer.

Block 3 Day 9 -Rest

Block 3 Day 10 - MS @ 80%

OHP 5x5 @ 140lbs
SQ 4x5 @ 240lbs
WPU 3x5 @ 20lbs

Block 3 Day 11 - HIC
2 miles for time

Block 3 Day 12 - MS @ 80%
OHP 5x5 @ 140lbs
SQ 4x5 @ 240lbs
WPU 3x5 @ 20lbs

Block 3 Day 13 - REST

Block 3 Day 14 - MS @ 80%
OHP 5x5 @ 140lbs
SQ 4x5 @ 240lbs
WPU 3x5 @ 20lbs

Block 3 Day 15 - Rest

I completed a day of E and a day of MS @ 90% when I got hit with a nasty stomach bug that has put me and my wife out of commission until today. Couple that with 2 kids that also got said stomach bug and....sheesh. So I am picking up by starting week 3 over again with a MS session

Block 3 Day 16 - MS @ 90%
OHP 3x3 @ 160lbs
SQ 3x3 @ 270lbs
WPU 4x3 @ 27.5 lbs