HIC - Easy week
ME 2 32kg KB, 5 sets
Likes TB log
Re: Likes TB log
Woke up with a tight back
Sq 145kg, failed the first rep on the first set because of my back. Decided to skip the rest
Bench 5x2x100kg
DL 5x2x145kg
Sq 145kg, failed the first rep on the first set because of my back. Decided to skip the rest
Bench 5x2x100kg
DL 5x2x145kg
Re: Likes TB log
Sun - E
1h06min Run, added 10x60/120's
Covered 9.3km.
Legs felt pretty thrashed during the run
1h06min Run, added 10x60/120's
Covered 9.3km.
Legs felt pretty thrashed during the run
Re: Likes TB log
Week 1 day 1 new Op cycle
Strength
SQ 5x5x110kg
Bench 5x5x75kg
WPU +5kg 5x5
Last strength session of the year so review time:
I managed to stay injury free, ignoring some aches and pain. I stayed consistent all year and missed few sessions.
Strength wise I didn't set any real PR's but repeated my older PR's at a lower BW: anywhere between 15 and 20kg less.
Speaking about BW, I managed to keep the weight of and probably (hopefully) gained some muscle.
My E definitely improved, but I'm still chasing a faster run time.
So goals and plans for 2020 in no particular order:
Run a mass cycle following the nutritional advice to a T
Bust through my strength 'plateau': Squat>150kg, DL >160kg, Bench >110kg
Run a sub 25min 5K
Keep BW below 100kg and hopefully improve body comp
Most importantly: stay concistent and injury free
Strength
SQ 5x5x110kg
Bench 5x5x75kg
WPU +5kg 5x5
Last strength session of the year so review time:
I managed to stay injury free, ignoring some aches and pain. I stayed consistent all year and missed few sessions.
Strength wise I didn't set any real PR's but repeated my older PR's at a lower BW: anywhere between 15 and 20kg less.
Speaking about BW, I managed to keep the weight of and probably (hopefully) gained some muscle.
My E definitely improved, but I'm still chasing a faster run time.
So goals and plans for 2020 in no particular order:
Run a mass cycle following the nutritional advice to a T
Bust through my strength 'plateau': Squat>150kg, DL >160kg, Bench >110kg
Run a sub 25min 5K
Keep BW below 100kg and hopefully improve body comp
Most importantly: stay concistent and injury free
Re: Likes TB log
Tue - HIC
GC 1 52/38/22reps
Wed Strength
Less then 3h of sleep so kept it short
Sq 3x5x110kg
Bench 3x5x75kg
WPU +5 kg 3x5
Happy nye everyone!
GC 1 52/38/22reps
Wed Strength
Less then 3h of sleep so kept it short
Sq 3x5x110kg
Bench 3x5x75kg
WPU +5 kg 3x5
Happy nye everyone!
Re: Likes TB log
HIC
600m resets x6
2m50 work / 2min45 rest
600m resets x6
2m50 work / 2min45 rest
Re: Likes TB log
Running behind on logging. Hre it goes:
Fri 03/01 - Strength
Sq 3x5x110kg
Bench 5x5x75kg
DL 5x5x110kg
Sat - Rest
Sun - E
55min run. Took my eldest with my in the jogger
Mon - Strength
Sq 3x5x125kg
Bench 5x5x90kg
WPU +20kg 4x5
Tue - Hic
600m resets
2:45 work, 2:30 rest
x5
Wed - Strength
Sq 5x5x125kg
Bench 3x5x90kg
WPU +20kg 4x5
Thur - HIC
Fobbit intervals
20 min jump rope, 16kg KB snatches, 32kg KB swings
Fri - Strength
Sq 3x5x125kg
Bench 3x5x90kg
DL 3x5x130kg
Sat - E
35min run
Fri 03/01 - Strength
Sq 3x5x110kg
Bench 5x5x75kg
DL 5x5x110kg
Sat - Rest
Sun - E
55min run. Took my eldest with my in the jogger
Mon - Strength
Sq 3x5x125kg
Bench 5x5x90kg
WPU +20kg 4x5
Tue - Hic
600m resets
2:45 work, 2:30 rest
x5
Wed - Strength
Sq 5x5x125kg
Bench 3x5x90kg
WPU +20kg 4x5
Thur - HIC
Fobbit intervals
20 min jump rope, 16kg KB snatches, 32kg KB swings
Fri - Strength
Sq 3x5x125kg
Bench 3x5x90kg
DL 3x5x130kg
Sat - E
35min run
Re: Likes TB log
Sun - Rest
Start week 3
Mon - Strength
Sq 4x3x140kg
Bench 4x3x100kg
WPU+35kg 4x3
Tue - HIC
600m resets, 2:45 work, 2:30 rest
x3 (easy week)
Start week 3
Mon - Strength
Sq 4x3x140kg
Bench 4x3x100kg
WPU+35kg 4x3
Tue - HIC
600m resets, 2:45 work, 2:30 rest
x3 (easy week)
Re: Likes TB log
Wed - Strength
Sq 3x3x140kg
Bench 3x3x100kg
WPU +35kg 3/3/2
Didn't feel fully recovered during training
Sq 3x3x140kg
Bench 3x3x100kg
WPU +35kg 3/3/2
Didn't feel fully recovered during training
Re: Likes TB log
Thur - HIC
ME 2 32kg KB swings x5 (easy week)
Fri - Rest
Sat - Strength
Sq 3x3x140kg
Bench 3x3x100kg
DL 4x3x145kg
I was planning on running 1 cycle of mass after finishing this OP cycle, but I'm thinking about postponing it.
My lifts have been feeling really good and I think if I force progress 1 or 2 cycles I'll be breaking some (all?) Pr's.
I know that running 1 cycle of mass wouldn't put me back that far, but it would feel like a waste of opportunity. I also don't have any long term mass related goals and it would probably damage my HIC alot.
The only thing making me hesitate about postponing the mass cycle is the fact that I've stockpiled on chicken. Any thoughts about running Op with the mass nutrition guidelines? I'd be using the option for 'heavy' lifters
ME 2 32kg KB swings x5 (easy week)
Fri - Rest
Sat - Strength
Sq 3x3x140kg
Bench 3x3x100kg
DL 4x3x145kg
I was planning on running 1 cycle of mass after finishing this OP cycle, but I'm thinking about postponing it.
My lifts have been feeling really good and I think if I force progress 1 or 2 cycles I'll be breaking some (all?) Pr's.
I know that running 1 cycle of mass wouldn't put me back that far, but it would feel like a waste of opportunity. I also don't have any long term mass related goals and it would probably damage my HIC alot.
The only thing making me hesitate about postponing the mass cycle is the fact that I've stockpiled on chicken. Any thoughts about running Op with the mass nutrition guidelines? I'd be using the option for 'heavy' lifters