Your_Lunch's Log

[Your_Lunch]

Age: 31
Height: 6"5'
Weight: 87kg

Starting training maxes:
BP: 86kg
SQ: 90kg
DL: 106
PU: 10 bodyweight

I started my first Operator + Black Professional block this week, and am feeling pretty keen after BB...the numbers aren't huge, but I've never really worked with a structured lifting program before, so I'm happy with them as a starting point!
There's also no specific goal in mind as yet, half because I just want to see what I'm capable of, and half because I usually go too hard too fast, and am coming off a knee injury at the moment...though it is definitely feeling better after all the squatting in BB.

[Your_Lunch]

First week down, and I'm feeling pretty good. I could definitely feel the difference between lifting 3 times a week as opposed to 2 in BB, but even though I was quite fatigued due to a couple of night shifts, it was also feeling much easier as the week went on which is positive!

Lifting sessions
BP 5x60kg
SQ 5x65kg
PU 5x5 (no added weight yet)
DL 1x74kg

Conditioning sessions
Connaught 10-1 Burpees - Felt good, but strangely had a bit of shoulder pain towards the end of the
burpees, which I haven't had before...we'll see what happens with this!
BOO - Felt absolutely stuffed after it, but loved every minute
Indoor Triples - Pretty fatigued at work when I did these to finish off the week, so I took it a little easier than
usual

[Your_Lunch]

On annual leave for a month starting this week, so I've finally joined a gym to train away from the station! I struggled a bit with the strength sessions though, as we only have a max-rack at the station, but the free weights at the gym are punishing my BP...60kg BP in the rack feels pretty easy, but free weight really had me struggling...so I've got to work out how to transition between the two styles somehow.
The upside is that the PT there gave me another conditioning circuit...battle rope, sled push, farmers carry...good way to get some conditioning done on wet days.

[Barkadion]

First week down, and I'm feeling pretty good. I could definitely feel the difference between lifting 3 times a week as opposed to 2 in BB, but even though I was quite fatigued due to a couple of night shifts, it was also feeling much easier as the week went on which is positive!

Lifting sessions
BP 5x60kg
SQ 5x65kg
PU 5x5 (no added weight yet)
DL 1x74kg

Conditioning sessions
Connaught 10-1 Burpees - Felt good, but strangely had a bit of shoulder pain towards the end of the
burpees, which I haven't had before...we'll see what happens with this!
BOO - Felt absolutely stuffed after it, but loved every minute
Indoor Triples - Pretty fatigued at work when I did these to finish off the week, so I took it a little easier than
usual

How do you feel about having DL on top of regular OP cluster (with keeping PU)? Is DL your last move in the session?
Just genuinely curious, mate.. Thinking about give it a shot..

[Your_Lunch]

How do you feel about having DL on top of regular OP cluster (with keeping PU)? Is DL your last move in the session?
Just genuinely curious, mate.. Thinking about give it a shot..

Yeah I do PU for each session and finish with 1 DL set, and I'm feeling pretty good running it this way so far. I like the feeling of greasing the DL groove 3 times a week instead of just one big hit, and I think my recovery benefits from it too. On the flip side, I haven't done just 1 DL session/week in training before, so I'm thinking of doing it that way for my next set of 6 weeks to compare.

[Barkadion]

How do you feel about having DL on top of regular OP cluster (with keeping PU)? Is DL your last move in the session?
Just genuinely curious, mate.. Thinking about give it a shot..

Yeah I do PU for each session and finish with 1 DL set, and I'm feeling pretty good running it this way so far. I like the feeling of greasing the DL groove 3 times a week instead of just one big hit, and I think my recovery benefits from it too. On the flip side, I haven't done just 1 DL session/week in training before, so I'm thinking of doing it that way for my next set of 6 weeks to compare.

Thank you mate. Appreciated the respond! I might try something similar with my next block. Might hit it as a very first move to get it done and proceed with the rest.. Not sure yet..

[Your_Lunch]

I've fallen off the horse a little in the last month, with work and holidays getting in the way...so I've gone back to week 3 and taken a very conservative approach to get back into it again!

BP: 4x65kg
SQ: 4x65kg
PU: 4x6 reps, no weight added
DL: 1x85kg

HIC - 600m resets
- Fobbit Intervals
- Triples
Trying to reduce my 2.4km time for a brigade fitness test in a couple of month while not re-injuring my knee, and it's all feeling good so far.

[Your_Lunch]

Just finished week 4, luckily it was a nice easy week as I've been a bit sick, but only missed 1 HIC session.
Pullups are feeling pretty terrible right now though. Even using a training max of 9 bodyweight PU's, I struggle to string together multiple sets of 7 or more. Otherwise everything else is tops!

BP: 5 x 55kg
SQ: 5 x 55kg
PU: 5 x 6 reps (no additional weight)
DL: 1 x 85kg

HIC: - BOO - first time I've done this and loved it, nice and simple, and super easy to do inside while on-shift
- LSS 30min treadmill run

[Your_Lunch]

Strength - Op
Week 5-1

SQ: 5x5 @ 61kg
BP: 4x5 @ 61kg
PU: 4 sets @ 7,7,5,4 (bodyweight)

Felt good today, still gotta work on the PU's though!

[Your_Lunch]

Strength - Op
Week 5-2

BP: 5x5 @ 61kg
SQ: 5x5 @ 61kg
PU: 7 sets @ 3,5,3,5,3,5,3 - Trying something different, along the lines of the fighter / marines PU sessions posted on the forum.
DL: 1x5 @ 80kg