Mike_Training_Log

[mike_el44]

8/26/24

SESSION 1
TIME: 623 LT
DURATION: 50 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 2, Day 1
Strength

BENCH PRESS
warm-up sets

• 25 @45 lbs
• 5 @100 lbs # 50%

main sets

• 5/5 @155 lbs (70 kg) # 78%

BACK SQUAT

• 5/5 @176 lbs (80 kg) # 80%

WEIGHTED PULL-UP

• 5/5 @27 lbs (12.5 kg)

DEADLIFT
warm-up sets

• 5 @155 lbs # 41%
• 5 @195 lbs # 54%

main sets

• 1/5 @300 lbs (136 kg) # 80%

NOTES
RI 2 minutes
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[mike_el44]

8/26/24 - Update

SESSION 2
TIME: 1402 LT
DURATION: 48 minutes
Bodyweight

9 Supersets

• 7 Pull-ups
• 7 Dips

Wrapped up with one Superset

• 12 Chin-ups
• 7 Dips

NOTES
RI 3 minutes
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[mike_el44]

8/27/24

SESSION 1
TIME: 1210 LT
DURATION: 32 minutes
Bodyweight

15 Supersets

• 5 Pull-ups
• 5 Dips

5 Supersets

• 5 Chin-ups
• 5 Dips

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SESSION 2
TIME: 1257 LT
DURATION: 60 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 1, Day 2
Endurance

LSS Running, 60 min in Z1-Z2
Dst covered, 8.18 km
Avg HR, not measured
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[mike_el44]

8/28/24

SESSION 1
TIME: 552 LT
DURATION: 47 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 2, Day 3
Strength

BENCH PRESS
warm-up sets

• 25 @45 lbs
• 5 @100 lbs # 50%

main sets

• 5/5 @155 lbs (70 kg) # 78%

BACK SQUAT
warm-up sets

• 5 @100 lbs # 40%

main sets

• 5/5 @176 lbs (80 kg) # 80%

WEIGHTED PULL-UP

• 5/5 @27 lbs (12.5 kg)

DEADLIFT
warm-up sets

• 5 @155 lbs # 41%
• 5 @195 lbs # 54%

main sets

• 1/5 @300 lbs (135 kg) # 80%

NOTES
RI 2 minutes
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[mike_el44]

8/28/24 - Update

SESSION 2
TIME: 1323 LT
DURATION: 13 minutes
Bodyweight

• 5 Close Grip Neutral Pull-ups, OTM for 13 minutes

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[mike_el44]

8/29/24

SESSION 1
TIME: 1339 LT
DURATION: 48 minutes
Bodyweight

10 Supersets
• 8 Pull-ups
• 8 Dips
3 Supersets
• 8 Chin-ups
• 8 Dips
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SESSION 2
TIME: 1430 LT
DURATION: 30 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 1, Day 4
Endurance

LSS Running, 30 min in Z1-Z2
Dst covered, 4.28 km
Avg. Pace, 7:01/km
Avg HR, not measured

NOTE
This was the second LSS Running session without HR sensor. I purposely did not take it to not get distracted by it's misbehaving, and focus on finding my own easy pace. Moreover, all my LSS runs I'm breaking only through the nose.
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[mike_el44]

8/30/24

SESSION 1
TIME: 621 LT
DURATION: 50 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 2, Day 5
Strength

BENCH PRESS
warm-up sets

• 25 @45 lbs
• 5 @100 lbs # 50%

main sets

• 5/5 @155 lbs (70 kg) # 78%

BACK SQUAT
warm-up sets

• 5/2 @100 lbs # 40%

main sets

• 5/5 @176 lbs (80 kg) # 80%

WEIGHTED PULL-UP

• 5/5 @27 lbs (12.5 kg)

DEADLIFT
warm-up sets

• 5 @155 lbs # 41%
• 5 @195 lbs # 54%

main sets

• 1/5 @300 lbs (135 kg) # 80%

NOTES
RI 2 minutes
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SESSION 2
TIME: 714 LT
DURATION: 26 minutes
Bodyweight

8 Rounds

• 5 Pull-ups
• 5 Dips
• 5 Chin-ups
• 5 Dips

[INDENT] RI between sets 10-20s[/INDENT]
[INDENT] RI between rounds 1 m[/INDENT]

Wrapped up with

• 5/4 Dips, OTM

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[mike_el44]

Daily Pull-ups objective secure
Here are some stats

[mike_el44]

9/3/24

SESSION 1
TIME: 1230 LT
DURATION: 32 minutes
Bodyweight

5 Rounds

• 7 Pull-ups
• 7 Dips
• 7 Chin-ups
• 7 Dips

RI btw sets 20s
RI btw rounds 3 min

3 Rounds

• 5 Pull-ups
• 5 Dips
• 5 Chin-ups
• 5 Dips

RI btw sets up to 10 s
RI btw rounds 1 min

[mike_el44]

9/4/24

SESSION 1
TIME: 1113 LT
DURATION: 45 minutes
GREEN PROTOCOL/CAPACITY
(as Base Building)
Week 3, Day 3
Strength

BENCH PRESS
warm-up sets

• 5 @100 (45 kg) lbs # 50%
• 5 @121 (55 kg) lbs # 60%

main sets

• 5/5 @176 lbs (80 kg) # 90%

BACK SQUAT
warm-up sets

• 5 @100 lbs (40 kg) # 40%
• 5 @132 lbs (60 kg) # 60%

main sets

• 5/5 @198 lbs (90 kg) # 90%

DEADLIFT
warm-up sets

• 5 @155 lbs (80 kg) # 41%
• 5 @195 lbs (100 kg) # 54%

main sets

• 3 @330 lbs (150 kg) # 88%

NOTES
RI 2 minutes
I ditched WPU in favor of doing Pull-ups daily.
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SESSION 2
TIME: 1223 LT
DURATION: 31 minutes
Bodyweight

4 Rounds

• 1,2,3,4 Pull-up Ladders
• 10 Dips
• 1,2,3,4 Chin-up Ladders
• 10 Dips

RI between sets 10-20s
RI between rounds 1 m

4 Rounds

• 5 Pull-ups
• 5 Dips
• 5 Chin-ups
• 5 Dips

RI between sets 10 s
RI between rounds 1 m

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