Operator + black, week 2, day 1
Strength
Squat: 190x3x5
Bench press: 120x3x5
Pull up: BWx3x5
Everything felt heavier, but that was to be expected with my HIC yesterday. Last two sets of pull ups were done rest-pause style.
ML's log
Re: ML's log
Operator + black, week 2, days 2 and 3
Strength
Front squat: 160x3x5
Military press: 70x3x5
Chin up: BWx3x5 (last set rest-pause style)
GC6
3 rounds (up to 4 burpees), 6 rounds (up to 3 squats), 9 rounds (up to 8 squats). I used a 16kg KB.
I did GC6 after my strengh work and my lower back didn't really like it. I initially used a 24kg KB for the first two rounds but my lower back kept locking up on me. And the squats definitively tired my legs and low back. I guess next time I'll do my HIC in the PM if I can't do it on a separate day.
Strength
Front squat: 160x3x5
Military press: 70x3x5
Chin up: BWx3x5 (last set rest-pause style)
GC6
3 rounds (up to 4 burpees), 6 rounds (up to 3 squats), 9 rounds (up to 8 squats). I used a 16kg KB.
I did GC6 after my strengh work and my lower back didn't really like it. I initially used a 24kg KB for the first two rounds but my lower back kept locking up on me. And the squats definitively tired my legs and low back. I guess next time I'll do my HIC in the PM if I can't do it on a separate day.
Re: ML's log
Operator + black, week 2, day 4
HIC - Anaerobic capacity
Only did the basic version at the end (25 plank push-ups)
Well, that sucked.
HIC - Anaerobic capacity
Only did the basic version at the end (25 plank push-ups)
Well, that sucked.
Re: ML's log
Operator + black, week 2, day 5
Strength
Squat: 190x3x5
Bench press: 120x3x5
Deadlift: 200x3x5
Strength
Squat: 190x3x5
Bench press: 120x3x5
Deadlift: 200x3x5
Re: ML's log
Operator + black, week 2, day 6
60 mins LSS run
4.80 miles in 58:31 (12:11 min/mile) @ 140 bpm
First LSS run in a while. Easy week next week. I'll do plenty of mobility and SMR work. My hips and shins are not too happy with me training 5-6 days per week.
60 mins LSS run
4.80 miles in 58:31 (12:11 min/mile) @ 140 bpm
First LSS run in a while. Easy week next week. I'll do plenty of mobility and SMR work. My hips and shins are not too happy with me training 5-6 days per week.
Re: ML's log
Operator + black, week 3, day 1
Strength
Squat: 215x3x3
Bench press: 135x3x3
Pull up: BWx3x3
Strength
Squat: 215x3x3
Bench press: 135x3x3
Pull up: BWx3x3
Re: ML's log
Operator + black, week 3, day 2
Fast 3
1.88 miles (3K) in 19:10 (10:13 min/mile) @ 153 bpm
Good thing it's easy week. Legs felt heavy this morning.
Fast 3
1.88 miles (3K) in 19:10 (10:13 min/mile) @ 153 bpm
Good thing it's easy week. Legs felt heavy this morning.
Re: ML's log
Operator + black, week 3, day 3
Strength
Front squat: 180x3x3
Military press: 80x3x3
Chin up: BWx3x3
Strength
Front squat: 180x3x3
Military press: 80x3x3
Chin up: BWx3x3
Re: ML's log
Operator + black, week 3, day 4
Meat eater 2
5 rounds (16kg KB)
A quick one; done in about 10 minutes.
Meat eater 2
5 rounds (16kg KB)
A quick one; done in about 10 minutes.
Re: ML's log
Operator + black, week 3, day 5
Strength
Squat: 215x3x3
Bench press: 135x3x3
Deadlift: 225x3x3
Everything felt strong today. Deadlifts felt like heavy speed work. Sticking to the minimum volume-wise for this first block. Only three weeks until BB.
Strength
Squat: 215x3x3
Bench press: 135x3x3
Deadlift: 225x3x3
Everything felt strong today. Deadlifts felt like heavy speed work. Sticking to the minimum volume-wise for this first block. Only three weeks until BB.