mikhou's training log
Re: mikhou's training log
OHP - 5x5 @ 48.2 kg
Barbell row - 5x4 @ 68.2 kg
DL - 5x4 @ 104.4 kg
Barbell row - 5x4 @ 68.2 kg
DL - 5x4 @ 104.4 kg
Re: mikhou's training log
BP - 5x4 @ 81 kg
SQ - 5, 5, 7 @ 78.2 kg
WCU - 5x4 @ 81.7 kg
Plank and Shank - 1 round @ 2:10
SQ - 5, 5, 7 @ 78.2 kg
WCU - 5x4 @ 81.7 kg
Plank and Shank - 1 round @ 2:10
Re: mikhou's training log
Yesterday - 1:1 sprints
Today
60 minute Fun Run / Fobbit Interval stopping every six minutes to perform these sets in this order for a total of 10 exercises interspersed throughout the session:
DB OHP - 5x4 @ 17.5 kg
KB Swings - 100 reps @ 18 kg (50, 30, 20)
Farmer's walk with 17.5 kg dumbbells - 270 feet
Today
60 minute Fun Run / Fobbit Interval stopping every six minutes to perform these sets in this order for a total of 10 exercises interspersed throughout the session:
DB OHP - 5x4 @ 17.5 kg
KB Swings - 100 reps @ 18 kg (50, 30, 20)
Farmer's walk with 17.5 kg dumbbells - 270 feet
Re: mikhou's training log
Yesterday - Rest day
Today - 30 minute easy run
This is an easy week. I would normally do a couple of easy 30 minute runs and a Tango circuit, but I'll drop the Tango circuit as my left elbow is bothering me a bit. Rest is probably the best medicine for it. I'll replace the Tango circuit with a few sprints in the middle of the week - nothing too hard, though.
Today - 30 minute easy run
This is an easy week. I would normally do a couple of easy 30 minute runs and a Tango circuit, but I'll drop the Tango circuit as my left elbow is bothering me a bit. Rest is probably the best medicine for it. I'll replace the Tango circuit with a few sprints in the middle of the week - nothing too hard, though.
Re: mikhou's training log
Yesterday - Rest day
Today - 2:2 sprints
Today - 2:2 sprints
Re: mikhou's training log
Yesterday - Rest day
Today - 30 minute easy run
The elbow is finally starting to feel better after deciding NOT to stretch and NOT to do rehab work with a weighted hammer. Imagine that!
The only thing that I've done the last couple of days to it is find some knots in my forearm near the elbow and work those out with some pointed massage. Looking forward to starting a new cycle soon.
Today - 30 minute easy run
The elbow is finally starting to feel better after deciding NOT to stretch and NOT to do rehab work with a weighted hammer. Imagine that!
The only thing that I've done the last couple of days to it is find some knots in my forearm near the elbow and work those out with some pointed massage. Looking forward to starting a new cycle soon.Re: mikhou's training log
I'm going to run a couple of cycles of something that's not TB so I'll hold off on logging for awhile. There are definitely principles of TB in what I am doing, but I want to play with a wider rep range. I'm sure that I'll be back at some point.
Re: mikhou's training log
Been away for a month trying something different, but I'd like to start posting again. What I'm going to post isn't strict TB per the book, but it follows TB principles which I have found to be excellent for overall strength and conditioning: frequent sub-maximal lifting while seeking to master the weight before progressing. So again, it's not that different from TB, but it might look different. Previously I have been running TB with 5 sets on every exercise and the sessions were long and I just wore down (not a TB principle 
). So I have decided to stick to 3 sets on everything, but I'm going to use some slightly higher rep ranges depending on intensity. I'll stick with the same true 1RM for 4 4-week cycles (3 work weeks plus 1 deload week), but I'm going to start out with a training max of 90% and then progress to 93%, 97%, and 100% successively decreasing reps while increasing intensity. So what I am doing is taking my true percentage of 1RM, plugging it into Prilepin's chart and coming up with an appropriate number of reps in order to run 3 sets. For example, in the first 4-week cycle, on my 75% day, my true lifting percentage is 67.5% because I'm using a 90% TM (75% x 90%). Plugging 67.5% gives me an optimal number of reps of 22, so I will do 3 sets at 8, 7, and 7 reps. It sounds much more complicated than it is. But end of the day, throughout the 16 weeks, I'm using the same 1RM, but increasing intensity and decreasing reps throughout. As I've done in the past (and had good results with) I am using a hybrid of Op I/A, TB2 and Zulu I/A, TB, 3rd edition.
So this is what the first few days have looked like:
2 days ago:
BP - 8,7,7 @ 63.2 kg
SQ - 8,7,7 @ 79.4 kg
WCU - 8,7,7 @ 63.4 kg
Yesterday - Jump rope HIT workout (I would rather sprint, but I couldn't because of rain.)
Today:
OHP - 8,7,7 @ 42.2 kg
Barbell row - 8,7,7 @ 57.2 kg
DL - 8,7,7 @ 89.4 kg
). So I have decided to stick to 3 sets on everything, but I'm going to use some slightly higher rep ranges depending on intensity. I'll stick with the same true 1RM for 4 4-week cycles (3 work weeks plus 1 deload week), but I'm going to start out with a training max of 90% and then progress to 93%, 97%, and 100% successively decreasing reps while increasing intensity. So what I am doing is taking my true percentage of 1RM, plugging it into Prilepin's chart and coming up with an appropriate number of reps in order to run 3 sets. For example, in the first 4-week cycle, on my 75% day, my true lifting percentage is 67.5% because I'm using a 90% TM (75% x 90%). Plugging 67.5% gives me an optimal number of reps of 22, so I will do 3 sets at 8, 7, and 7 reps. It sounds much more complicated than it is. But end of the day, throughout the 16 weeks, I'm using the same 1RM, but increasing intensity and decreasing reps throughout. As I've done in the past (and had good results with) I am using a hybrid of Op I/A, TB2 and Zulu I/A, TB, 3rd edition.So this is what the first few days have looked like:
2 days ago:
BP - 8,7,7 @ 63.2 kg
SQ - 8,7,7 @ 79.4 kg
WCU - 8,7,7 @ 63.4 kg
Yesterday - Jump rope HIT workout (I would rather sprint, but I couldn't because of rain.)
Today:
OHP - 8,7,7 @ 42.2 kg
Barbell row - 8,7,7 @ 57.2 kg
DL - 8,7,7 @ 89.4 kg