paolo234 Training Log

[paolo234]

3.6
10km Fun Run

3.7
35min LSS

Finished first 3 week block of Green + Fighter.

[paolo234]

Fighter/Green Block 2
2.1.1
MS @ 75%
OHP 4x5 40lb dumbbells
Bulgarian Split Squats 4x5 w 12kg kettlebells
WPU 4x5 w/ 25lb ruck sack

2.1.2
5k tempo run. Read fromby https://www.reddit.com/r/tacticalbarbel ... endurance/
5 min LSS warm up
15 sec @ 70% effort, 1:00 min walk bring back HR to 135
repeat as needed to cover distance

[paolo234]

2.1.3

Meat Eater
10 sets w/ 16kg kettlebell

Aimed for 8 sets, gave it my all for 10 sets. Felt like shit, glad I did.

edit: Meat Eater, not II, just realized.

[paolo234]

2.1.4
MS @ 75%
OHP 4x5 40lb dumbbells
Bulgarian Split Squats 4x5 w 12kg kettlebells
WPU 4x5 w/ 25lb ruck sack

2.2.1
MS @ 85%
OHP 4x5 50lb dumbbells
Bulgarian Split Squats 4x5 w 35 lb dumbbells
WPU 4x5 w/ 30lb ruck sack

2.2.4
MS @ 85%
OHP 5x5 50lb dumbbells
Bulgarian Split Squats 4x5 w 35 lb dumbbells
WPU 4x5 w/ 30lb ruck sack

2.2.5
Meat Eater
10 sets w 35 lb kettlebell

note: filling E sessions with 45 min LSS <150bpm HR. Resolving personal health issues. In an attempt to heal my previous health history of high cortisol, and adrenals... I've dropped caffeine, emphasizing easy work on easy days, strength sessions to 2x/week, and more overall walking.

edit: Meat Eater, not II

[paolo234]

2.2.6
Started week 3 early. Ran MS @ 90%
5x3 OHP 52.5lb dumbbells
5x3 Bulgarian Split Squats 40lb dumbbells
5x3 WPU 30lb rucksack

note: These are estimated 1RM% due to limited amount of gym equipment. Once gyms are open again, I'll reassess the numbers and go from there.

2.2.7
Rest

2.3.1
45 min LSS

2.3.2
5k Fun Run. Burpees, Pushups, Mountain climbers

[paolo234]

2.3.3
Rest
2.3.4
MS @ 90%, same as 2.2.6
2.3.5
Still undecided. I want to run a faster 1.5 mile. Maybe a basic 5k tempo run. Excited to start SE and HIC for weeks 7-9 on Green.
edit: 10k tempo run
I think I overdid my tempo portion. 1.5mi warm up, 3mi tempo at 85% MHR, 1.5mi cool down.
Didn't feel too good by the end of it. Went to fast for too long. Will stick to a 5k tempo (fast 5) instead, and reintroduce mileage later.
2.3.6
45min LSS
2.3.7
Rest

[paolo234]

Slight rename of training days.
1st Fighter/Green Block
Week 7 Day 1
SEx30
KB Swings
Push ups
Reverse Dumbbell lunge 15R/L with 15lb dumbbells
Dumbbell Shoulder Press with 15lb dumbbells
Knees to Chest

50 Donkey calves
2 sets Glute bridges/plank superset.

Week 7 Day 2
5k Fun Run. 35 min. Burpees to Squats/pushups

Week 7 Day 3
SEx35
KB Swings
Push ups
KB FSQ with 24lb KB's. I decided to switch out the reverse lunges.
Dumbbell Shoulder Press with 15lb dumbbells
Knees to Chest

[paolo234]

Week 7 Day 4
5K Fartlek. 1mi warm up, followed with 12x 1:00 min run, 1:00min jog, cooldown back to the car.

Week 7 Day 5
2x40 SE

Felt pretty good with this one

[paolo234]

Week 7 Day 6
600m resets x6
Felt good, stronger. My running form is improving, and I can tell my anaerobic running is overall feeling better. I was gassed the last two sets.

Week 8 Day 1
SEx50
Swings
Pushups
24lb KB's front squats
15lb dumbbell presses
knees to chest

[paolo234]

Haven't got around to post in a while.
Finished Weeks 8 & 9 of Green.
SE at its peak was 3x55 and 2x60. Conditioning was 2 x LSS and 600m resets.
I took an entire week off and I feel refreshed.

Block 2. Week 1 Day 1. Operator Black.
5x5 @ 70%

I estimated my 1-RM as I am limited with gym equipment. Plugged it into the interactive excel calculator.
OHP 5x5 @ 95 lbs. (40lb dumbbell each hand)
Bulgarian Split Squats @ 72.5 lbs (35lb each hand)
WPU @ BW.

Finisher:
3 supersets of 25 pushups, 25 kb swings