B71 return to TB

[B71]

Block 4 - GREEN protocol - Week 6, Day 4

F 13 Jan 23 0442-0541

211.6/97.4 cm

"HEAVY" Garage Gym w/ Powerblocks

Mobility

DB Deadlift (90s) 10/10/10
DB Shoulder Press (40s) 10/10/6
Toe Raise 21/20/16
-- 3 min RI

DB Chest-Supported Row (50s) 10 -- 8 || 8 /\
DB Flyes (40s) 10/10/10 - I need to find a new exercise because I just don't connect with DB Flyes
-- 2 min RI

Seated Floor Calf Raise (70s) 16 /\ 18 \/ 17 ||
Incline Bench DB Curl (30s) 10/9/6
-- 1 min RI

- the girls finally managed to force a cold on me. I resisted for all of December but they got me in the end.
- workout felt good but later in the evening, my abs cramped HARD. I'm not sure if it was the deadlifts or standing around all afternoon at my wife's retirement party. I've been getting foot and calf cramps at bedtime but the ab cramp came while slouched watching TV. Maybe next time I'll try using a belt. Oddly enough, I actually pulled it out of my gym bag, went to put it on and thought "nah. Don't need it." Maybe I did need it?
- No LSS session the day before the HEAVY session and LSS looks unlikely for today (the day after).

[B71]

Block 4 - GREEN protocol - Week 7, Day 1

M 23 Jan 23 0455-0535

213.6/97.8 cm

PT Test Prep (instead of SE)

Mobility + 5 min Assault Bike warmup

Sandbag Lift (45# plate) x 30
5 min rest
Pepper Pot shuttle
5 min rest
Intermittent Loaded shuttle (50#KB)
5 min rest
Casualty Drag (225# sled)

- First day back after a week of fighting a cold
- sprints are hard on the knees - I think it's the starting and stopping that's the problem. I'll need to figure out a way to train for sprints without killing my knees.
- 5 min wasn't quite enough to fully recover

[B71]

Block 4 - GREEN protocol - Week 7, Day 2

Tu 24 Jan 23 0453-0544

213.6/97.8 cm

"SLOW" Zone 2 light ruck with weight vest

4 x Laps around the block

50:44 / 5.23 km / 403 Cal / 129 Avg HR

[B71]

Block 4 - GREEN protocol - Week 7, Day 3

W 25 Jan 23 0501-0540

213.6/98.0 cm

FORCE Test Prep (instead of SE)

Mobility + 5 min Assault Bike warmup

8kg KB deadlift x 30
5 min rest
Burpee/run-in-place x 8
5 min rest
Intermittent Loaded shuttle (50#KB)
5 min rest
Casualty Drag (225# sled)

[B71]

Block 4 - GREEN protocol - Week 7, Day 4

F 27 Jan 23 0436-0528

214.6/98.0 cm

SLOW Zone 2 HR trg - Incline Treadmill

47:00 / 3.9 km / 5.0 kph @ 8 deg / 408 Cal (treadmill)
47:14 / 3.65 km / 12:58 min/km / 170 Cal / 82 bpm avg HR (this can't be right)

[B71]

Block 4 - GREEN protocol - Week 7, Day 5

Sa 28 Jan 23 0550-0650

214.2/98.0 cm

"HEAVY"

Mobility

1-Leg Leg Press (35s/35s/45s) 10/ 10/ 8/
Shoulder Press (105) 10/10/7
Toe Raise 19/20/17
-- 3 min RI

Chest-Supported Row (45s) 10/10 -- 10/10 /\
1-Leg DL (BW) 6/ 7/ 7/

Pec Deck (@160) 10/10/10
Preacher Machine (@95) 10/7/7

- I think I was 'supposed' to do another FORCE test prep but I called an audible and pumped some iron. I missed lifting after one week of FORCE test prep and one week off from being sick.
- I might play with my "HEAVY", "HYPER", "HI-REP" scheme to be "STRENGTH", "POWER" and "ENDURANCE" - i.e., specifically incorporate explosive movements, vice just concentrating on the rep scheme. I'll need to figure out a nifty alliteration scheme, though. Or maybe Heavy = Strength, Power = Hyper, and Hi-Rep = Endurance.

[B71]

Block 4 - GREEN protocol - Week 8, Day 1

M 30 Jan 23 0459-0552

214.6/98.5 cm

"SLOW" Zone 2 HR trg - EZ jog Treadmill

52:12 / 6.00 km / 7.0 kph @ 1 deg / 394 Cal (treadmill) (sprinted last 400m at 12 kph)
47:39 / 6.45 km / 12:58 min/km / 520 Cal / 135 bpm avg HR (missed first 5 minutes)

- tried to run as long as I could without walking. Got to about 40 minutes and needed to walk a lot more.

[B71]

Block 4 - GREEN protocol - Week 8, Day 2

Tu 31 Jan 23 0448-0529

213.0/98.0 cm

FORCE Test Prep

Mobility + 5 min elliptical warmup

45lb plate "sandbag lift" x 30
5 min rest
Burpee/run-in-place x 4 + 2 - I absolutely died on this one
5 min rest
Intermittent Loaded shuttle (50#KB)
5 min rest
Casualty Drag (225# sled)

- not a great workout. I doubled up the paces (from 10 to 20) for the run-in-place and it just about killed me. This was demoralizing.
- I am out of town W-F, so I'm not sure what I'll get in for workouts.

[B71]

Block 4 - GREEN protocol - Week 8, Day 3

Sa 4 Feb 23 0515-0610

214.8/97.5 cm

"HYPER"

Mobility

Alt Leg Ext (@30) 15/ 15/ 15/
Alt Ham Curl (@30) 14/ 15/ 15/
Toe Raise 21/20/20
-- 2 min RI

Pec Deck (@145) 15/15/15
Lat Pulldown (@100) 12 wide / 15 chin / 10 Neutral
DB Lat Raise (15s) 15/15/15

EZ Cable Curl (@30) 15/13/12
Ovhd Rope Cable Tri Ext (@20) 15/15/15
Calf Raise (@210) 15/\ 15\/ 13||

- Back from out of town. Didn't get a workout in. I was thinking/hoping that I'd have more fun with the 'gang' while out of town. Didn't happen. I'll know better next time and make a concrete plan for workouts.
- Thought about getting a treadmill run in but I think my mind need the iron today.

[B71]

Block 4 - GREEN protocol - Week 8, Day 1 - third try at Week 8

M 6 Feb 23 0434-0521

215.6/98.5 cm

"SLOW" Zone 2 HR trg - EZ jog outside

56:25 / 6.86 km / 140 Avg HR / 541 Cal

- It felt good to be outside again.
- I'm up in weight again. This is not good. I'm in a bad pattern. I need to get a grip on things and break out of it.
- The slow zone 2 stuff is almost unbearable, given the lack of improvement. I probably ran too hard this morning, looking at the average HR. I knew I was pushing a bit but I didn't think I was so high up in HR - because I certainly felt fine. Plus, I was breathing in and out of my nose throughout.
- I'll continue with FORCE test prep until I do the test in a week or two and then look at Green Protocol for the next block. I'm not sure which way I want to go with my training. The continued Zone 2 stuff is supposed to be good for me and yield long-term benefits but there's got to be some success along the way so I can see progress and not feel like I'm wasting my time.