Kaito's Log

[Kaito]

Sunday 16.12
-60min LSS run (about 10km)
Nothing special really, BB in a nutshell
i figured when running that my legs get tired before my lungs do, so what does that tell me ? That my VO2 max is better than my SE? Maybe i should do more GC in continuation than i did before.

[godjira1]

in LSS runs, it is almost certainly the legs that give out first I reckon! Only at a higher % of HR max does the lung/heart become the limiter, at least in my experience.

[Kaito]

I see, didn‘t know that

Monday 17.12
-2x40 SE Kettlebell-Cluster

Tuesday 18.12
-Rest

Wednesday 19.12
-60min LSS run

Thursday 20.12
-3x40 SE Kettlebell-Cluster
that was tough..

Friday 21.12
-Rest

Saturday 22.12
-60min LSS

Sunday 23.12
-90min LSS
rainy, but makes the shower much better

That ends my 3rd week of BB. I thought i can do more martial arts but whatever. I will strictly follow BB without any distractions. Feeling great already.
Also lost some pounds, nice side effect

[Kaito]

Wednesday 26.12.
-1x50 SE Kettlebell-Cluster

Rested on monday and tuesday. I will end my BB prematurely, my aerobic base feels more than fine right now and my time is limited because of some changes. I need to work on speed and strength. Running for 90min+ is no issue, but running speed is.

Will test my maxes and go ahead with Fighter + Black.

Priorities right now:
- Training MMA/Muay Thai/ Luta Livre 3-5 times a week
- improving my 5k for a race in April/May
- maintaining/improving MS

MS Cluster: Front Sq, OHP, WPU
Cond. Cluster: anything that improves my 5k time so probably Speed Endurance ladders, 600m resets, Apex, Fast 5 and so on

[Kaito]

Been a bit busy but managed to keep track with my workouts

Thursday 27.12
Rest

Friday 28.12
Rest

Saturday 29.12
Tested my Maxes on FS, OHP and WPU

FS: 220 lbs
OHP: 138 lbs
WPU: +33 lbs

I struggle a bit with FS but the result is totally fine. Gonna use a TM of 90% for these exercises.

Sunday 30.12
wanted to rest but my new Garmin Fenix 5x just arrived so i had to take it for a run

- Fast 3k in 12:30min

was really satisfied with this result, still had a lot of gas in the tank. Base building did a lot of beautiful things again.

Monday 31.12
was on a tight schedule but managed to sneak a little workout in

- Clubbell & Kettlebell
a) 20 Gamma Cast (10kg Clubbell)
b) 20 Swings (2-handed 24kg Kettlebell)
c) Farmers Walk (1-handed 24kg Kettlebell until failure)
Amrap for 20min
after that 3x1min Plank


Tuesday 01.01
- MS
FS 3x5 with 150lbs
OHP 5x5 with 90lbs
WPU 5x5 BW

- Finisher
Rowing intervals 3min work/1:30min rest x5

75% week, felt nice and easy. Greasing the groove. Rowing was tough though

Wednesday 02.01
- Short Hills
20sec all out / walking down as rest x5

didn't feel like much at first but my legs were pretty sore in the evening

Thursday 03.01
again pretty busy but something beats nothing

a) 2-handed Swings 10x10 with 24kg
b) 2x45sec Plank
c) 5min cooldown shadow boxing

[Kaito]

Had to deal with a flu and was knocked off for 2 weeks.
Will properly start training tomorrow
Since i was in week 1 on fighter, i will start that over again

[Kaito]

Ok so i might be the worst logger in history but will try to post more often

Got in a slump after my 5k run in may, didn't train a whole lot and gained some pounds
training wise just did 2-3 combined sessions of muay thai and luta livre per week, nothing else. Thought my shape wasnt too shabby but after trying to go back to lifting and running, i didnt think it would be that worse compared to before.
tested my 1RM in mid august and got these stats / training maxes

Squat 100kg (220lbs)
Bench 80kg (176lbs)
Pull Ups 3 Reps BW
Deadlift 130kg (285lbs)
5k 23:00
10k 55:00

weight shot up to 97kg / 214lbs. Not happy with that result.
Feeling too comfortable at my department made that happen.
Decided to go back to Operator + Black to get stronger and better conditioned again.

Currently in Week 4 (75%) - 3rd Operator session today. Feeling good to lift again.

[Kaito]

Sunday 08.09.2019
Operator Week 4 - 75% TM
SQ 75kg 5x5
BP 60kg 5x5
DL 100kg 3x5

no finisher.
The SQ and DL were almost too easy at this point but i wont make any judgements until the 6 week block is over.
Could finally do 5x5 dead hang pullups again in my session on friday

Monday 09.09.2019
Apex Hills
20kg kettlebell
hills took me about 20sec to sprint up, walking down as rest
x8

felt good for now but need to change something about it. Either more sets, harder sprints, less rest or a heavier kettlebell.

[Kaito]

Tuesday 10.09.2019
Operator Week 5 - 85% TM
SQ 85kg 5x3
BP 67.5kg 5x3
PU 5,5,4,4,2

no finisher

Wednesday 11.09.2019
Fast 5 in 23:20
legs felt a bit heavy from tuesday
will maybe do 60min of grappling in the evening

[Kaito]

Thursday 12.09.2019
Operator Week 5 - 85% TM
SQ 85kg 5x3
BP 67.5kg 5x3
DL 115kg 3x3

no finisher

Friday 13.09.2019
LSS
50min
distance about 7km