Monster's Log

[monster]

Operator Week 5 / Basebuilding Week 4
OFF - Food Poisoning

[monster]

Operator Week 6 / Basebuilding week 5

10/24/2016
Squat 3x2
WPU 3x2
Bench 3x2

Calories: 2092
Protein: 80.49

This block has been a mess, got sick and repeated a week, then got food poisoning and missed an entire week. I've decided to just finish up week 6 with a training max of 90% for squat/bench/rdl, rather than repeating yet another week, so that I can retest or just repeat the block with a TM.

[monster]

Operator Week 6 / Basebuilding week 5 cont.

Still recovering from last week so trying to ease back into training. Priorities are:

1. Training
2. Gym
3. Diet/recovery
4. Basebuilding

10/25/2016
Training: 1.5 hours
Calories: 1465 + some appetizer buffet
Protein: 92.87 + appetizer buffet

10/26/2016
OFF
Calories: 1967
Protein: 140.75

10/27/2016
Training: 40 minutes

3x2 squat
3x2 WPU
3x2 bench

Calories: 2465
Protein: 179.51

[monster]

Operator Week 6 / Basebuilding week 5 cont.

10/28/16
Training: 1.5 hours

10/31/2016
Training: 40 minutes

3x2 squat
3x2 bench
3x2 RDL

Calories: 3040
Protein: 150.57

Finally finished up this block of operator a couple days late because gym has been closed. Taking time off from basebuilding again for the time being due to another foot injury from training. May have to just redo it or do it again when I finish.

Will retest in ~3 days.

[Barkadion]

Operator Week 6 / Basebuilding week 5 cont.

10/28/16
Training: 1.5 hours

10/31/2016
Training: 40 minutes

3x2 squat
3x2 bench
3x2 RDL

Finally finished up this block of operator a couple days late because gym has been closed. Taking time off from basebuilding again for the time being due to another foot injury from training. May have to just redo it or do it again when I finish.

Will retest in ~3 days.

Congrats on finishing the block! Good luck with rehab and recovery. Injuries happen..

[monster]

Congrats on finishing the block! Good luck with rehab and recovery. Injuries happen..

Thanks for the support!

11/1/2016
Train: 1.5 hours

11/2/2016
Train: OFF

11/3/2016
Train: OFF

11/4/2016
Train: 1.5 Hours

11/5/2016
Train: 2 Hours

Re-tested today:
Squat 70kgx4
Deadlift 90kgx2
WPU +5kgx5

Had trouble with bench last block so going to repeat the weight for the next block; maxes are:
Squat 74 -> 76
Bench 58 -> 58
WPU +8 -> +13
Deadlift 92

11/6/2016
Train: OFF

11/7/2016
Train: 1.5 Hours

Average macros for the week:
Calories: 2674
Protein: 160g

Current plan for next block:
Operator with squat, bench, wpu, deadlift. Going to do squat, bench and deadlift with a training max of 90% and since I haven't done deadlifts in an extended period of time, only do 1 workset once a week. Need to eat more.

[monster]

It looks like if I use a training max, I want to use forced progression. Or I could not use a training max but do 12 week blocks instead of 6. Does that seem right?

[Barkadion]

It looks like if I use a training max, I want to use forced progression. Or I could not use a training max but do 12 week blocks instead of 6. Does that seem right?

It seems to be highly personal approach. Here is one from G2B training log, so I am quoting (not stealing ). I think this is great logic to follow.

"At the end of each block I'll asses each exercise. They'll fall into one of 3 categories:

-Minimum struggle
-Moderate struggle
-Significant struggle or failure

If it's minimum struggle, the exercise will be progressed and I'll do the usual 3 sets.
For moderate struggle I'll stay at the same weight and do 5 sets.
Now the caveat here is if I'm doing the 5 sets already and I finish at minimum or moderate struggle, I'll progress weight and go back to 3 sets.
And lastly If I finish at significant struggle the weight will be regressed and I'll do 5 sets next block."

[monster]

It seems to be highly personal approach. Here is one from G2B training log, so I am quoting (not stealing ). I think this is great logic to follow.

"At the end of each block I'll asses each exercise. They'll fall into one of 3 categories:

-Minimum struggle
-Moderate struggle
-Significant struggle or failure

If it's minimum struggle, the exercise will be progressed and I'll do the usual 3 sets.
For moderate struggle I'll stay at the same weight and do 5 sets.
Now the caveat here is if I'm doing the 5 sets already and I finish at minimum or moderate struggle, I'll progress weight and go back to 3 sets.
And lastly If I finish at significant struggle the weight will be regressed and I'll do 5 sets next block."

Oh, awesome. Thanks, appreciate it! Took a look through G2B training log and think I understand it. Decided on the usual operator setup for the next block, with training maxes as follow:

Squat 70kg
Bench 55kg
Wpu +12.5kg
Deadlift 82.5kg

11/8/2016
Training: 1 hour

3x5 squat
3x5 bwpu
3x5 bench

[Barkadion]

It seems to be highly personal approach. Here is one from G2B training log, so I am quoting (not stealing ). I think this is great logic to follow.

"At the end of each block I'll asses each exercise. They'll fall into one of 3 categories:

-Minimum struggle
-Moderate struggle
-Significant struggle or failure

If it's minimum struggle, the exercise will be progressed and I'll do the usual 3 sets.
For moderate struggle I'll stay at the same weight and do 5 sets.
Now the caveat here is if I'm doing the 5 sets already and I finish at minimum or moderate struggle, I'll progress weight and go back to 3 sets.
And lastly If I finish at significant struggle the weight will be regressed and I'll do 5 sets next block."

Oh, awesome. Thanks, appreciate it! Took a look through G2B training log and think I understand it. Decided on the usual operator setup for the next block, with training maxes as follow:

Squat 70kg
Bench 55kg
Wpu +12.5kg
Deadlift 82.5kg

11/8/2016
Training: 1 hour

3x5 squat
3x5 bwpu
3x5 bench

No worries. Good luck with new block!