Lyon's Log

[SeptentrionaliLyon]

12/11/2021
Now that Base Building is done I will start my continuation protocol which is Black Pro with an easy week every third week. I will be running Black Pro for 3 12 week cycles to start. The tentative plan is: 1 indoor power intervals session a week. 1 indoor Apex Hills session a week (following barks guidelines for using an air bike instead of running). Do 1 GC season either GC-9 or GC-6 a week. And then to cap off the week 1 60-90M Ruck @ 35-50lb; easy week will cut the time to 45M. I might have to cut a HIC session since now I will be lifting weights 4x a week and doing Conditioning 4x a week in that case Indoor apex will likely go.
Now onto Today's Training
SBS RTF W4 D1
Deadlift 4x5 1x15 245lb (those last 15 reps were really taxing my grip)
Close-grip Bench Press 5x7 1x15 115lb ( starting to feel like my bar path is smoothing out)
OHP 5x7 1x14 67.5lb
TB Black Pro Cycle 1 W1 D1
GC-6
4 Rounds First 5 minutes
4 Rounds Second 5 Minutes
3 Rounds Third 5 Minutes
I also did 3 pullups every round to allow a bit more pull-up volume.

[SeptentrionaliLyon]

12/12/2021
TB Black Pro Cycle #1 W1 D2
Indoor Power Intervals x 4

[SeptentrionaliLyon]

12/13/2021
SBS RTF W4 D2
CG BP 4x5 1x13 135lb
Good morning 5x7 1x15 85lb

[SeptentrionaliLyon]

12/14/2021
TB Black Pro Cycle #1 W1 D3
Indoor apex hills x 5

[SeptentrionaliLyon]

12/15/2021
SBS RTF Cycle 1 W4 D3
Zercher Squat 4x5 1x11 140lb
Close-grip Bench press 4x7 1x17 115lb
HH TB DL 4x7 1x16 265lb

[SeptentrionaliLyon]

12/16/2021
SBS RTF Cycle 1 W4 D4
Push Jerk 4x5 1x9 95lb
Zercher Squat 5x7 1x13 120lb

[SeptentrionaliLyon]

12/18/2021
SBS RTF 4x Cycle #1 W5 D1
Deadlift 4x4 1x10 270lb
(CG) Bench Press 5x6 1x16 125lb
OHP 5x6 1x11 75lb
TB Black Pro Cycle #1 W2 D1
GC-6
4 rounds first 5 minutes
3 Rounds second 5 Minutes
3 Rounds last 5 minutes
Felt pretty fatigued doing GC-6 today and subsequently saw a decrease in performance from last week which I assume is from hitting a rep pr on deadlifts just 45 minutes prior.

[SeptentrionaliLyon]

TB Black Pro Cycle #1 W2 D2
Indoor power intervals x3
not as many intervals as I would like due to being short on time however it is what it is.

[SeptentrionaliLyon]

12/20/2021
SBS RTF Cycle #1 W5 D2
Close grip bench 4x4 1x8 147.5lb
Good morning 4x6 1x11 92.5lb
Barbell rows 3x10 1x15 95lb
TB PWR shrugs 3x8 165lb
From this day forward I will be incorporating more back work in the form of barbell rows, power shrugs, and chin-ups. I have neglected the musculature of my back for while and never had a clear line of progression; now however i do.

[SeptentrionaliLyon]

12/21/2021
TB Black Pro Cycle #1 W2 D3
Indoor Apex Hills x 5
Felt pretty fked up but in a good way after this, I am beginning to like this HIC session.