M - MS 95% B3x2 97.5kg S 3x2 140kg, WCU 3x2 40kg.
T - Apex Hills with 24kg KB
W - As M
T - HIC - 200 24kg KB swings 50,40,30,25,20,15,10,10
F - As M
S - LSS run, circa 5m 50 min.
And that’s the end of the block managed a few PBs this week. Bench, finally got 97.5kg 3x2 every set. Squat 140kg, heaviest weight lifted. WCU BW+40kg, heaviest weight added. Great end to this stint, particularly happy to finally have some progress on my bench.
Next week I start Mass BB with Bench, Squat, Row and Abs.
Good luck with Mass! I am still cooking idea of trying it.
M 3x10
T LSS 2.4m 30min 12:59mm 129 AHR
W 3x20
T LSS 2m Speed Walk, 30min 15mm
F 3x30
S LSS 2m Speed Walk, 30min 15mm
First week of Mass BB, picked a cluster of Bench, Row, Squat and hanging knee raises. After M I was thinking this is going to be a breeze but the W then F workouts were progressively tougher. I don’t think they are as hard as the standard BB in similar rep ranges as the cluster is smaller but still challenging enough. First LSS run I took out my HR monitor to judge my pace vs effort. I don’t really like wearing a HR monitor much as the chest strap annoys me so just using it to get a feel. First mile was 9:59mm at 140AHR, this is about 20 seconds a mile quicker than I ended during my last BB that finished in June. Clearly continued some progress with Black Professional over the last 9 months. Just after the first mile I managed to tweak my calf again, carried on with speed walking which I know i can maintain ~ 15mm pace at +120AHR. Used Speed walking for T and S LSS sessions. Hopefully back running again from Tues next week.
Last edited by Walker377 on Sun Mar 24, 2019 1:56 pm, edited 1 time in total.
M 3x10
T LSS 3m 30min run 10mm
W 3x20
T As T
F 3x30
S As T
Week went to plan. 3x10 and 3x20 are pretty easy, 3x30 are giving me some doms but all reps being completed without a break. Running feeling easier, will put a HR monitor on again next week to check progress.
M 3x10
T LSS 3m 30min run 10mm
W LSS Speed Walk 40min @15mm
T 3x20
F as W
S 3x30
Had to swap a couple of days around but otherwise went to plan. Step up in weight this week but 3x10 and 3x20 are remain quite easy. 3x30 was the first “hard” workout I’ve done in this BB, particularly the bench in terms of muscle fatigue and squat in terms of gassing me out. Made all reps without re-racking though.
Two weeks left, can’t wait to finish if I’m honest.
M 3x10
T LSS 3m 30min run 10mm
W 3x20
T LSS 3m 30min run 10mm
F 3x30
S LSS 3m 30min run 10mm
Good week, calf held up so managed the three runs this week. Weights as before are only remotely challenging on 3x30. Felt like I’ve had a good break from heavy lifting and can’t wait to get back to it, one week to go. Planning on doing Grey Man next and getting into some kind of OMS or OMF routine but will see how mass goes first as may want to run that for 2-3 blocks first.
Looking at Grey Man and my cluster I only need to test my max on OHP and dips so will do that during this week rather than having an additional bridge week between BB and Grey Man.
Great log, very helpful as I'll be planning more LSS in my future for bikepacking.
On the calf, have you tried the Stick? When I could run better (and so run more!) I used to get tweaks in my left calf that work with the Stick (originally just a piece of pipe) worked out. I've used hammer handles, dowels, even dumbbell handles.
