Block 5 - HYBRID/OP - Week 1, Day 5
Fr 17 Feb 23 0511-0606
215.4/98.5 cm
STRENGTH 70%
Mobility warmup
Squat (175) 5/5/5
Pulldown (BW) 4/4/4
DB Flye (45s) 5/5/5
Deadlift (225) 1 x 5
B71 return to TB
Re: B71 return to TB
Block 5 - HYBRID/OP - Week 2, Day 0
M 20 Feb 23
215.0/98.0 cm
FORCE test
I did my PT test and scored "silver" - just 3 points away from Gold. I need to shave 5 seconds off my "intermittent loaded shuttle" and I'll have it. Next time.
I was at almost the exact same spot before the pandemic, so not losing ground is a victory, I think.
- now back to your regularly scheduled program.
M 20 Feb 23
215.0/98.0 cm
FORCE test
I did my PT test and scored "silver" - just 3 points away from Gold. I need to shave 5 seconds off my "intermittent loaded shuttle" and I'll have it. Next time.
I was at almost the exact same spot before the pandemic, so not losing ground is a victory, I think.
- now back to your regularly scheduled program.
Re: B71 return to TB
Block 5 - HYBRID/OP - Week 2, Day 2
Tu 21 Feb 23 0455-0551
213.8/98.0 cm
STRENGTH 80%
Mobility warmup
Squat (200) 5/5/5
Pulldown (BW) 4/4/4
DB Flye (50s) 5/5/5
Deadlift (255) 1 x 5
- I had to convince myself to do the set of Deadlifts. Victory.
- Felt good overall.
- I think I may have 'fixed' my knee issue with squats by taking a wide stance, pointing my feet out and concentrating on not being 'knee-dominant' during the lift. It seemed to work - I didn't get the knee soreness afterwards. So far, so good.
- I think I'll call my FORCE test my "Speed" day, since it was effectively a metcon workout.
Tu 21 Feb 23 0455-0551
213.8/98.0 cm
STRENGTH 80%
Mobility warmup
Squat (200) 5/5/5
Pulldown (BW) 4/4/4
DB Flye (50s) 5/5/5
Deadlift (255) 1 x 5
- I had to convince myself to do the set of Deadlifts. Victory.
- Felt good overall.
- I think I may have 'fixed' my knee issue with squats by taking a wide stance, pointing my feet out and concentrating on not being 'knee-dominant' during the lift. It seemed to work - I didn't get the knee soreness afterwards. So far, so good.
- I think I'll call my FORCE test my "Speed" day, since it was effectively a metcon workout.
Re: B71 return to TB
Block 5 - HYBRID/OP - Week 2, Day 3
Th 23 Feb 23 0452-0522
214.2.8/98.2 cm
LSS Treadmill
30:00 / 2.5 km / 8 deg incline / 5 kph (treadmill)
27:30 / 2.2 km / 212 Cal / 112 av HR (Garmin)
- Weather was crap, so running outside was a no-go. Driving before the plows did a pass was inadvisable, too, so I stayed home and walked on an incline for 30 min.
- staying on for 30 minutes was a test of sheer will, since it was so f'n boring. I need to figure out a way to jazz up my treadmill session - either I'm going to have to get a shelf or angle it towards the TV because it faces a wall and looking at that is mind-numbing, even if I'm listening to something in my earbuds.
Th 23 Feb 23 0452-0522
214.2.8/98.2 cm
LSS Treadmill
30:00 / 2.5 km / 8 deg incline / 5 kph (treadmill)
27:30 / 2.2 km / 212 Cal / 112 av HR (Garmin)
- Weather was crap, so running outside was a no-go. Driving before the plows did a pass was inadvisable, too, so I stayed home and walked on an incline for 30 min.
- staying on for 30 minutes was a test of sheer will, since it was so f'n boring. I need to figure out a way to jazz up my treadmill session - either I'm going to have to get a shelf or angle it towards the TV because it faces a wall and looking at that is mind-numbing, even if I'm listening to something in my earbuds.
Re: B71 return to TB
Block 5 - HYBRID/OP - Week 2, Day 3
Fr 24 Feb 23 0455-0551
214.4/98.0 cm
STRENGTH 80%
Mobility warmup
Squat (200) 5/5/5 (3 min RI)
Pull-up (BW) 4/4/4
DB Flye (50s) 5/5/5
Deadlift (255) 1 x 5
Fr 24 Feb 23 0455-0551
214.4/98.0 cm
STRENGTH 80%
Mobility warmup
Squat (200) 5/5/5 (3 min RI)
Pull-up (BW) 4/4/4
DB Flye (50s) 5/5/5
Deadlift (255) 1 x 5
Re: B71 return to TB
Block 5 - HYBRID/OP - Week 2, Day 5
Su 26 Feb 23 0616-0716
215.4/98.3 cm
STRENGTH 80%
Mobility warmup
Squat (200) 5/5/5 (3 min RI)
Pull-up (BW) 4/4/4
DB Flye (50s) 5/5/5
Deadlift (255) 1 x 5
- I still 'owe' a long LSS session. I'll see if I can fit it in this afternoon to complete the week.
Thoughts on the Week
- I might look into shifting this to a more "Operator Perpetual" kind of cycle. I took Wednesday off because I felt I needed it but taking an 'extra' day off really throws the weekly schedule off. I need to think about whether I really need to be so rigid about the weekly schedule. It might be better for me to think of workouts as 'couplets': Strength day, cardio day, then rest day if required. Rinse and repeat.
- It's also possible that my FORCE test threw my week off. Let's see how week 3 goes.
- I much prefer doing my cardio outside to slogging it out on a treadmill. I will go longer outside (if only out of necessity - if I 'give up' on a run, I still need to get home) than on a treadmill. I think the change of scenery is a big deal, too - even if I'm only doing a loop in my neighbourhood.
- I've been abiding by the minimalist Operator workout template and using a 3 minute rest interval, but it still feels like I'm not doing enough. I'll commit to a full block and see where I'm at. I think a real indicator of strength progress would be an increase in my pullups. I've guesstimated my 1RM for everything else and I feel I was super-conservative. It's sensible not to push too hard, too soon, but it's a kick in the ego not to lift as heavy as I once did or as heavy as I think I could now using maximum effort.
- My right knee was a bit tender on Saturday, which is likely because I did a bit of walking on Friday using boots that no longer work for me.
- Squats with a wide, toes-out stance is still working. No knee issues there. Using the ridiculous 5-finger toe shoes probably helps, too.
- Left elbow is feeling good. Doing the stretching between squat sets might be helping. Man, I'd love to get benching back on the menu.
- I should find some lower-body mobility stuff to do during chest and back rest intervals.
Su 26 Feb 23 0616-0716
215.4/98.3 cm
STRENGTH 80%
Mobility warmup
Squat (200) 5/5/5 (3 min RI)
Pull-up (BW) 4/4/4
DB Flye (50s) 5/5/5
Deadlift (255) 1 x 5
- I still 'owe' a long LSS session. I'll see if I can fit it in this afternoon to complete the week.
Thoughts on the Week
- I might look into shifting this to a more "Operator Perpetual" kind of cycle. I took Wednesday off because I felt I needed it but taking an 'extra' day off really throws the weekly schedule off. I need to think about whether I really need to be so rigid about the weekly schedule. It might be better for me to think of workouts as 'couplets': Strength day, cardio day, then rest day if required. Rinse and repeat.
- It's also possible that my FORCE test threw my week off. Let's see how week 3 goes.
- I much prefer doing my cardio outside to slogging it out on a treadmill. I will go longer outside (if only out of necessity - if I 'give up' on a run, I still need to get home) than on a treadmill. I think the change of scenery is a big deal, too - even if I'm only doing a loop in my neighbourhood.
- I've been abiding by the minimalist Operator workout template and using a 3 minute rest interval, but it still feels like I'm not doing enough. I'll commit to a full block and see where I'm at. I think a real indicator of strength progress would be an increase in my pullups. I've guesstimated my 1RM for everything else and I feel I was super-conservative. It's sensible not to push too hard, too soon, but it's a kick in the ego not to lift as heavy as I once did or as heavy as I think I could now using maximum effort.
- My right knee was a bit tender on Saturday, which is likely because I did a bit of walking on Friday using boots that no longer work for me.
- Squats with a wide, toes-out stance is still working. No knee issues there. Using the ridiculous 5-finger toe shoes probably helps, too.
- Left elbow is feeling good. Doing the stretching between squat sets might be helping. Man, I'd love to get benching back on the menu.
- I should find some lower-body mobility stuff to do during chest and back rest intervals.
Re: B71 return to TB
Block 5 - HYBRID/OPP - Week 2, Day 6
M 27 Feb 23 0457-05551
216.4/99.0 cm
LONG - EZ Zone 2
56:28 / 6.6 km / 540 Cal / 137 av HR (Garmin)
- easy jog 4 laps around the neighbourhood
- knees a bit dodgy just afterwards (still think it was from other shoes and not exercise)
M 27 Feb 23 0457-05551
216.4/99.0 cm
LONG - EZ Zone 2
56:28 / 6.6 km / 540 Cal / 137 av HR (Garmin)
- easy jog 4 laps around the neighbourhood
- knees a bit dodgy just afterwards (still think it was from other shoes and not exercise)
Re: B71 return to TB
Block 5 - HYBRID/OPP - Week 3, Day 1
We 1 Mar 23 0527-0605
215.2/98.9 cm
STRENGTH 90%
Mobility warmup
Squat (225) 3/3/3
Pull-up (BW) 4/4/4 superset (3 min RI)
DB Flye (55s) 3/3/3
Deadlift (285) 1 x 3
- Knees were wonky yesterday, so I took a day to rest them. I've been thinking it's all about wearing the wrong shoes but my wife added a new consideration - age + weather. We've had a few drastic shifts in weather recently, so that might have something to do with it.
- Regardless, I'm still loving being able to squat using the toe-shoes, knee sleeves and wider stance.
- I am giving the OP Perpetual plan a go - keeping the same basic structure as HYBRID/OP, but just adding in rest days as I need them.
We 1 Mar 23 0527-0605
215.2/98.9 cm
STRENGTH 90%
Mobility warmup
Squat (225) 3/3/3
Pull-up (BW) 4/4/4 superset (3 min RI)
DB Flye (55s) 3/3/3
Deadlift (285) 1 x 3
- Knees were wonky yesterday, so I took a day to rest them. I've been thinking it's all about wearing the wrong shoes but my wife added a new consideration - age + weather. We've had a few drastic shifts in weather recently, so that might have something to do with it.
- Regardless, I'm still loving being able to squat using the toe-shoes, knee sleeves and wider stance.
- I am giving the OP Perpetual plan a go - keeping the same basic structure as HYBRID/OP, but just adding in rest days as I need them.
Re: B71 return to TB
Block 5 - HYBRID/OPP - Week 3, Day 2
Th 2 Mar 23 0453-0516
215.2/98.9 cm
HILLS on home treadmill
Mobility warmup
5 min walk warmup 5.5 kph @ 2 deg
1 min run 10 kph @ 8 deg
2 min walk 5.5kph @ 2 deg
1 min run 10 kph @ 8 deg
2 min walk 5.5kph @ 2 deg
1 min run 10 kph @ 10 deg
2 min walk 5.5kph @ 2 deg
1 min run 10 kph @ 10 deg
2 min walk 5.5kph @ 2 deg
1 min run 10 kph @ 10 deg
5 min walk cooldown 5.5 kph @ 2 deg
23 min / 2.63 km / 232 Cal (treadmill)
23 min / 2.59 km / 249 Cal / 136 av HR / 167 max HR (Garmin)
- I did not want to get out of bed. Victory.
- I was sort of dreading this workout but I realized that I don't have to completely beast myself. I remembered to train where I'm at. I'll increase the reps (i.e., more hill sprints) or make the 'rest' faster paced when I'm ready for it.
- I wasn't sure if my treadmill actually went to 10 deg incline. Auto-incline maxes out at 8 deg. But I found I could still increase incline to 10. Victory. Didn't wimp out.
- I have to say I was happy with weight and waist measurements, particularly because last night was our anniversary dinner. Pasta, wine, chocolate. Surprising lack of bloat. I'll have to be more careful going forward, though.
- All told, not a massive, crushing workout but a big psychological win all around.
Th 2 Mar 23 0453-0516
215.2/98.9 cm
HILLS on home treadmill
Mobility warmup
5 min walk warmup 5.5 kph @ 2 deg
1 min run 10 kph @ 8 deg
2 min walk 5.5kph @ 2 deg
1 min run 10 kph @ 8 deg
2 min walk 5.5kph @ 2 deg
1 min run 10 kph @ 10 deg
2 min walk 5.5kph @ 2 deg
1 min run 10 kph @ 10 deg
2 min walk 5.5kph @ 2 deg
1 min run 10 kph @ 10 deg
5 min walk cooldown 5.5 kph @ 2 deg
23 min / 2.63 km / 232 Cal (treadmill)
23 min / 2.59 km / 249 Cal / 136 av HR / 167 max HR (Garmin)
- I did not want to get out of bed. Victory.
- I was sort of dreading this workout but I realized that I don't have to completely beast myself. I remembered to train where I'm at. I'll increase the reps (i.e., more hill sprints) or make the 'rest' faster paced when I'm ready for it.
- I wasn't sure if my treadmill actually went to 10 deg incline. Auto-incline maxes out at 8 deg. But I found I could still increase incline to 10. Victory. Didn't wimp out.
- I have to say I was happy with weight and waist measurements, particularly because last night was our anniversary dinner. Pasta, wine, chocolate. Surprising lack of bloat. I'll have to be more careful going forward, though.
- All told, not a massive, crushing workout but a big psychological win all around.
Re: B71 return to TB
Block 5 - HYBRID/OPP - Week 3, Day 3
Fr 3 Mar 23 1217-1255
215.4/99.1 cm
STRENGTH 90%
Mobility warmup
Squat (225) 3/3/3
Pull-up (BW) 4/4/4 superset (3 min RI)
Deadlift (285) 1 x 3
DB Flye (55s) 3/3/3 (~2 min RI)
- Bad night's sleep, so I got my workout in over lunch. Victory.
Fr 3 Mar 23 1217-1255
215.4/99.1 cm
STRENGTH 90%
Mobility warmup
Squat (225) 3/3/3
Pull-up (BW) 4/4/4 superset (3 min RI)
Deadlift (285) 1 x 3
DB Flye (55s) 3/3/3 (~2 min RI)
- Bad night's sleep, so I got my workout in over lunch. Victory.