TBK Training

[TBK]

Block 3. Green/Fighter (Bangkok) Week 4

4/1/19

AM-7 Mile LSS- 53:59

PM- Max Strength (weight x reps x sets)(90% Training Max)(75%)
Bench-170x5x3
Squat-160x5x3
Weighted pull-up-60x5x3
Deadlift- 185x3, 225x3, 250x3
Weighted sit-up- 25x30x3

4/2/19

AM- Fast 5- 20:35

PM- 5 Mile LSS- 40:19

4/3/19

AM- Max Strength- same as monday

PM- 20 minute warmup/ 20 min tempo/ 20 min cooldown- 7.5 miles

4/4/19

Standard Issue Fun Run (advanced) 1:04

4/5/19

AM- 8 mile LSS- 1:04

PM- SE 3x40. :30 Rest Interval. 2 minute rest between rounds. 26:23
Pushups
Squats
Pullups(20)
KB swings(55lbs)
Situps

4/6/19

90 lb Ruck. 7 miles. 2:09

4/7/19

Rest

Notes
Weekly mileage- 44
Bodyweight- 186

Sub 20 minute 5k is in sight!

I attempted the advanced version of the Standard issue fun run and made it to 5 stops, 4 miles, before abandoning the exercises and finishing the run. It wrecked me lol. Still feel it on Sunday. I'll be sticking to the standard version until I have a lighter SE/running load.

Feels good to be back at 3 sets per exercise for max strength.

[VenomousCoffee]

That's a hell of a week, dude.

[TBK]

That's a hell of a week, dude.

I felt great throughout the week, but I think I over did it (see log below).

[TBK]

Block #3 Green/Fighter(Bangkok) week 5.

4/8/19

AM- 7 mile LSS. Junk miles. lots of walking.

PM- Max Strength. (weight x reps x sets) (90% training max) 80%
Bench- 180x5x3
Squat-170x5x3
Weighted pull-up- 65x5x3
Deadlift-185x3, 225x3, 260x3
Weighted sit-up- 35x30x3

4/9/19
12 mile hike. Daypack, minimal weight

4/10/19
Max strength. Same as monday minus deadlifts.

4/11/19
Off

4/12/19

SE 3x50 :30 RI. 2 minute rest between rounds. 35:36
Pushups
Squats
Pullups
KB Swings(55lbs)
Situps

4/13/19 & 4/14/19
Light hiking both days. Calling them rest days.

Notes
Weekly mileage- lol
Weight- Forgot to weigh myself Sunday morning.

Wheels came off the bus this week. My left shin tightened up bad on Monday's morning run. I've had this happen before, not sure exactly what it is. Shin splints? It always comes out with some targeted lacrosse ball and pvc pipe rolling. Which I've been doing twice a day, so surprised it flared up.

Tuesday I just felt flat. Weather has been crappy, so I'm sure that didn't help my mood. Shin still didn't feel right so took the dog out for a long hike.

Crappy mood continued for the rest of the week, just felt flat, tired, and unmotivated. I'm guessing I've just been overdoing it. Overdid it on my easy week 2 weeks ago even though I felt fine. Took it easy the rest of the week. I have been ramping it up preparing for selection training in a couple weeks. Next week starts tapering down so I don't feel too much harm is done.

I know it's been said by those much wiser than me on this forum before, but I'm a slow learner, RECOVERY IS IMPORTANT.

[Barkadion]

Block #3 Green/Fighter(Bangkok) week 5.

4/8/19

AM- 7 mile LSS. Junk miles. lots of walking.

PM- Max Strength. (weight x reps x sets) (90% training max) 80%
Bench- 180x5x3
Squat-170x5x3
Weighted pull-up- 65x5x3
Deadlift-185x3, 225x3, 260x3
Weighted sit-up- 35x30x3

4/9/19
12 mile hike. Daypack, minimal weight

4/10/19
Max strength. Same as monday minus deadlifts.

4/11/19
Off

4/12/19

SE 3x50 :30 RI. 2 minute rest between rounds. 35:36
Pushups
Squats
Pullups
KB Swings(55lbs)
Situps

4/13/19 & 4/14/19
Light hiking both days. Calling them rest days.

Notes
Weekly mileage- lol
Weight- Forgot to weigh myself Sunday morning.

Wheels came off the bus this week. My left shin tightened up bad on Monday's morning run. I've had this happen before, not sure exactly what it is. Shin splints? It always comes out with some targeted lacrosse ball and pvc pipe rolling. Which I've been doing twice a day, so surprised it flared up.

Tuesday I just felt flat. Weather has been crappy, so I'm sure that didn't help my mood. Shin still didn't feel right so took the dog out for a long hike.

Crappy mood continued for the rest of the week, just felt flat, tired, and unmotivated. I'm guessing I've just been overdoing it. Overdid it on my easy week 2 weeks ago even though I felt fine. Took it easy the rest of the week. I have been ramping it up preparing for selection training in a couple weeks. Next week starts tapering down so I don't feel too much harm is done.

I know it's been said by those much wiser than me on this forum before, but I'm a slow learner, RECOVERY IS IMPORTANT.

I think sometimes.. its all about recovery.. but i do hit the wall now and then. Recovery is almost an art itself. It is easy manageable if your life is centered around your training. It is going to suck otherwise.. bit it is a hell of a journey. Cheers.

[TBK]

I think sometimes.. its all about recovery.. but i do hit the wall now and then. Recovery is almost an art itself. It is easy manageable if your life is centered around your training. It is going to suck otherwise.. bit it is a hell of a journey. Cheers.

You're absolutely right in that it's all about recovery and it's an art. I'm in that age phase where it takes effort to recover now, but I still think I can get away with less. Even though I know better. Still learning.

[VenomousCoffee]

That's a hell of a week, dude.

I felt great throughout the week, but I think I over did it (see log below).

(I say this as someone who's 43 and also who's better at giving this kind of advice than taking it.)

It's okay to have days where you stagger through the workout. The answer is just to stagger through it and move on to the next day. The worst response to having a bad day is probably to double the workout.