B71 return to TB

[B71]

Block 2 Base Building Wk 4, Day 4

Sa 24 Sep 22 0553-0638

Weight/Waist: 211.0#/96.7 cm

LSS easy jog

37:47 (+42 sec from last week)
5.64km
Avg HR 155 (a little high. Would like <150)

- I ran my 5km "ruck" loop 'backwards' to see if it felt different.
- a little chilly today (5C)
- nose breathing but it felt like I was going uphill the entire time - literally. Last week, it felt like the entire way was uphill. Turns out, this way was worse. I should probably alternate directions.
- I'm mildly disappointed that it took me longer this week. I was hoping for magic cardio gainz. It's possible that the different direction I took + not having yesterday as a rest/recovery day might have caused a minor drag on performance.
- I slept well and the bed was comfy. But I got up and ran anyway. Victory.

[B71]

Block 2 Base Building Wk 5, Day 1

Mo 26 Sep 22 0442-0527

Weight/Waist: 212.4#/97.4 cm

SE 3 * 30

Mobility warmup

Incline squeeze press (30s) 30/30/30
Goblet Squat (30) 30/30/16+7+7
Calf Raise (30s) 30/30/30 / \ , \ / , | |
Bent Rows (20s) 30/30/22+8 | | , _ _ , / \
Arnold Press (10s) 30/25+5/22+8
V-Up/Twist/Plank 29*/30/60 count (V-Ups - got to 17 or 19, then piecemeal to 29)
Toe Raise 22+3/20/20

- Got to sleep later than usual, but got up 10 min before alarm. Weird.
- My cold seemed to rebound yesterday. Took a Sudafed before the workout and felt fine.

[B71]

Block 2 Base Building Wk 5, Day 2

Tu 27 Sep 22 0440-0533

Weight/Waist: 211.0#/96.5 cm

LSS 30 min easy jog

Standard mobility warmup + short running mobility warmup

- Felt fine.

[B71]

Block 2 Base Building Wk 5, Day 3

We 28 Sep 22 0447-0532

Weight/Waist: 211.1#/96.5 cm

LSS 30 min easy jog

Standard mobility warmup + short running mobility warmup

[B71]

Block 2 Base Building Wk 5, Day 4

Th 29 Sep 22 0446-0520

Weight/Waist: 214.4#/97.5 cm (Gained 3 lbs overnight. Super-carb-heavy day yesterday.)

SE 2 * 30

Mobility warmup

Incline squeeze press (30s) 30+5/35
Goblet Squat (30) 35/35
Calf Raise (30s) 35/35 \ / , | |
Bent Rows (20s) 35/24+8+3 _ _ , / \
Arnold Press (10s) 35/24+11
V-Up/Twist 15+5+2/35
Toe Raise 25/20

- Minimal rest between exercises
- 3 min rest between circuits.
- Was scheduled for 2 x 30 but decided to go for 2 x 35 reps. Victory.

[B71]

Block 2 Base Building Wk 5, Day 5

Sa 1 Oct 22 0445- ~0535

Weight/Waist: 213.4#/97.0 cm (way too much bread over the past 3 days)

LSS easy jog

37:16 (comparable to 2 weeks ago, which was 37:05)
6:37/km pace
5.63km
Avg HR 154 (Still a little high. Would like <150)

- Not seeing much improvement. This is disappointing.
- Worse, I'm making no improvement on losing weight.
- nose breathing throughout
- I was more or less awake at 0400, half hour before the weekday alarm.
- I think I will change up the BB template for next week. I think I need to continue with this 'go slow to get fast' idea, so moving to HIC wouldn't help now. I'm thinking I'll do the "Continuation - Hybrid" option from the new TB Green book. Basically, running and lifting.
- It's funny that I seem to need to follow a specific, prescribed workout regime or I'll end up drifting off - like I did in spring. I've wanted to do just running and lifting for some time now and it's like I felt I needed permission from a book or a website to train the way I want to. Weird.

[B71]

1RM TEST DAY

Mo 3 Oct 22

Weight/Waist 212.6#/97.1cm

Squat: 245 * 4 = 267 1RM

Pull-up: 222 (BW+10) * 3 = 224 1RM

Bench: 205 * 5 = 233 1RM

Deadlift: 3 * 315 = 334 1RM

Moving into TB Green "Continuation" block.
- Lift and run for now.
- See how my body likes (or dislikes) low reps. Everything I read says I'm too old to lift heavy. Let's try it out, without being stupid about it.
-- I'm sick of the SE approach now and I'm looking forward to 'real' lifting. That said, I didn't enjoy being back in the globo gym. Maybe I need to suck it up and get a squat rack and a barbell set up in the garage.
-- I need to keep an eye on the overall objective of being leaner and more athletic. Using the Big 4 lifts can lead to training like a powerlifter, which is exactly what I don't need - I want to be leaner and more athletic (i.e., mobile). I've been doing a whole-body routine forever but it's been on a body-building 'format'. If it doesn't work out, I can always change it back to my original plan of a lower rep, mid-range rep and high-rep 3-a-week whole body plan.
- I'll run outside for as long as I can stand it. I don't see outdoor winter running in my future, but who knows?

[B71]

Block 3 - GREEN PROTOCOL Foundation - Capacity: Wk 1, Day 2

Tu 4 Oct 22 ~0445- 0529

Weight/Waist: 209.6#/97.1 cm

LSS easy jog 5.2 km (W. Ridge there-and-back)

5.04 km
33:48
6:42 Avg pace
151 bpm Avg HR

- Did my usual mobility stuff.
- Calves were a little dodgy at first - still feeling it from yesterday's gym session.
- Accidentally deleted workout from Garmin watch, so I'm not sure on time. This might be a blessing. Tracking everything can lead to chasing numbers. I think I just need to put my head down and put in the time without worrying about arbitrary goals.
- I assume my pace was between 6:35-6:45 - the standard for my LSS runs so far. That works out to 34:14 to 35:06. That actually seems a little long.
- The run was flatter than my Side Road Loop.
- I was wrong about the "block" I'm doing. I thought I was doing the "Hybrid" block from the TB Green Protocol book, but I'm actually running the Foundation - Capacity block (i.e., lift and run)
-- I'll keep running ~30 min LSS runs until I feel like I can do more or until I feel like adding in some HIC sessions. At this point, I don't feel like my cardio "base" has improved much. I thought after more than a month of this, my pace would have improved. It hasn't yet.

[B71]

Block 3 - GREEN PROTOCOL Foundation - Capacity: Wk 1, Day 3

We 5 Oct 22 0459-0544

Weight/Waist: 209.6#/97.1 cm

STR

Front Squat 6 * 135 / 6 * 155 / 6 * 175
Pull-up (BW) 5/5/5

Bench (70%/160) 6/6/6
Toe Raise 21/20/18
Seated Calf Raise (90) 10/8/9 -- \/ , /\ , ||

- Didn't like the workout today. I don't know if it's that I don't like the 'split' or if it's the gym environment itself. I don't feel like focusing on the Big 4 lifts is what I'm after. I'm concerned that I'm going to go back to being a tight knot with no mobility. I'll see how I feel after Friday's workout, but I think I want more 'movement' in the exercises and I feel like playing with the rep ranges might be a good idea, too. "Strength at all lengths" as I heard a YouTube physio/chiro guy say. Focusing on lifting heavy isn't giving me the same emotional boost that it used to.
- I'm definitely working my supersets back in for efficiency.
- I definitely want to keep my "Knees Over Toes guy" pre-hab exercises in the mix. Since I've been doing those, my knee pain is almost completely gone.
- All told, I'm super-leery about the minimalist, max strength approach.

[B71]

Block 3 - GREEN PROTOCOL Foundation - Capacity: Wk 1, Day 4

Th 6 Oct 22 ~0505 - ~0540

Weight/Waist: 211.4/97.1 cm

LSS easy jog
4.0 km (W. Ridge 2km-and-back)
27:05
6:45/km
Avg HR 150 bpm

- didn't feel like it today.
- 6 workouts a week might be a bit much.