Block 9 - Week 5 (80%)
Mon - Outdoor power intervals (2 min work:3 min jog) 5 rounds then 5 hanging leg raises EMOM 5 mins
Training log
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Re: Training log
Tue - Connaught + 5 HLR EMOM 5 mins
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Re: Training log
Wed - SQ (85x5)5
BP (80x5)5
WPU (BW+5x5)5
BP (80x5)5
WPU (BW+5x5)5
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Re: Training log
Thu - RD
Fri - Fobbit (skip/20 KB swings/skip/10 med ball slams) 4 rounds
Fri - Fobbit (skip/20 KB swings/skip/10 med ball slams) 4 rounds
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Re: Training log
Sat - SQ (85x5)5
BP (80x5)5
WPU (BW+5x5)5
Ab roller on ramp 5x5
BP (80x5)5
WPU (BW+5x5)5
Ab roller on ramp 5x5
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Re: Training log
Block 9. - Week 6 90% (Easy week conditioning)
Mon - LSS 30 min run + 5 Hanging leg raises EMOM (5 mins)
Mon - LSS 30 min run + 5 Hanging leg raises EMOM (5 mins)
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Re: Training log
Tue - Fobbit skip/10 KB swings - 20 mins then 5 hanging leg raises EMOM 5 mins
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Re: Training log
SQ (97.5x3)5 RI 2m
BP (90x3)4 90x2 RI 2m30s
WPU (BW+17.5x3)5 RI 2m30s
BP (90x3)4 90x2 RI 2m30s
WPU (BW+17.5x3)5 RI 2m30s
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Re: Training log
Thu - RD
Fri - Magic 50 with 16 kg KB then 1 min plank F/L/R
Fri - Magic 50 with 16 kg KB then 1 min plank F/L/R
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Billy-Hunt
- Posts: 99
- Joined: Mon Oct 30, 2017 10:32 am
Re: Training log
Sat - BP (90x3)3 90x2
Felt soreness in lower back during warm up for SQ therefore did (60x8)4 super set with PU (7)4
Ab roller on ramp 5 EMOM 5 mins
Review
9th consecutive block of Fighter (BP/SQ/WPU with a couple of blocks including DL)
Significant 1RM strength gains across all lifts BP 85kg to 100kg SQ 85kg to 110kg WPU 20kg to 29kg using forced progression method
BP and WPU 1RM have remained the same for 2 blocks and feel heavy at 90 % week as does SQ with new 1RM
In all likelihood I've probably pushed the forced progressions too quickly so when I need to be able to train in less than ideal conditions (ie early mornings before work) and I'm unable to this without feeling fatigued
Will therefore back off and use a 90% training max for next block with a rep scheme of 5/5/3 for first 3 weeks and then 8/6/4 for the second 3 weeks to encourage me to own the weight before I force progression (I've read about this method on the forum so thought I'd try it for several blocks and try to come back stronger months down the line)
New 1RM BP-90kg SQ-100kg WPU-25kg
Fighter Bangkok with SE of :
KB swings/goblet squat/renegade row/floor press/KB DL
With two running based Endurance sessions - LSS Run approx 45-60 mins and a fun run (start at 5 k as never done these before)
Felt soreness in lower back during warm up for SQ therefore did (60x8)4 super set with PU (7)4
Ab roller on ramp 5 EMOM 5 mins
Review
9th consecutive block of Fighter (BP/SQ/WPU with a couple of blocks including DL)
Significant 1RM strength gains across all lifts BP 85kg to 100kg SQ 85kg to 110kg WPU 20kg to 29kg using forced progression method
BP and WPU 1RM have remained the same for 2 blocks and feel heavy at 90 % week as does SQ with new 1RM
In all likelihood I've probably pushed the forced progressions too quickly so when I need to be able to train in less than ideal conditions (ie early mornings before work) and I'm unable to this without feeling fatigued
Will therefore back off and use a 90% training max for next block with a rep scheme of 5/5/3 for first 3 weeks and then 8/6/4 for the second 3 weeks to encourage me to own the weight before I force progression (I've read about this method on the forum so thought I'd try it for several blocks and try to come back stronger months down the line)
New 1RM BP-90kg SQ-100kg WPU-25kg
Fighter Bangkok with SE of :
KB swings/goblet squat/renegade row/floor press/KB DL
With two running based Endurance sessions - LSS Run approx 45-60 mins and a fun run (start at 5 k as never done these before)