Building A Better Human

[Train_Hard_Live_Easy]

Steve as I said before TB is for tactical barbell not tactical bear

surrounded, matey. Going to have to start running again with bear spray and knife (aka seasoning and toothpick )

[Train_Hard_Live_Easy]

How about Tactical Beer?

That'd work for me

[HICsterDoofus]

SE day.

After seeing the link for the Marsoc short card, I was intrigued........ I used it for today's SE training.

It was good fun.....

Immediately followed it by a 30 min run [HR < 143 bpm] along the trails behind the home.

Coming across fresh bear scat elevated the HR somewhat. Makes the trails a little more interesting for sure.

Next time I will incorporate the circuit into a 'fun' run. Stop every KM and do a section (seems to be 5 exercises to a section), then repeat for the whole card....... Make it a bit more of a challenge, focussing on recovery during the run.

Steve as I said before TB is for tactical barbell not tactical bear

How about Tactical Beer?

Tactical Beer leads to a Tactical Belly

[Moz69]

Tactical beer belly!!!

So that means I'm not fat just gone tactical

And apologies Steve for hijacking your training log

[Train_Hard_Live_Easy]

Still being careful with the knee...... but it held up today with no issues.... onwards.

After a thorough warm up and mobilisation:

Working to 90% [or thereabouts ]

Fr SQ 4 x 3 at 155# [this is 80% but the heaviest I have used in 3 weeks or so, it was a test, and it held up perfectly]
OH Press 4 x 3 at 150# [Just North of 90%]
Deadlift - Worked up to 365# for an easy triple. [90% of my training max, not my true max]

One thing I have really enjoyed about the protocol found in TB is the use of triples at the higher %.

I have typically used 5 x 2 at 80+ %...... and then singles [6 x 1 at 90%] in the past....... I was a bit gun-shy of triples at these %ages, but will readily admit they get you to completely own the weight...... the 365# was a very easy triple...... although I have hit a true max of 445#.... it was at the beginning of the year and after a deadlift focussed few months....... but this method, if you like, is making me very comfortable and I am looking forward to seeing where the journey takes me.

As noted in a previous post, high volume pull-ups have left their mark on me [specifically my right elbow] so I am happy supersetting sets of 2 in between each set of SQWWWATS....... and I am very, very happy with the lack of pain in the elbow and how comfortable it feels to hoist oneself above a bar

Who knew....slow and steady would work so well

[Train_Hard_Live_Easy]

'Easy' day today.
Location: The Training Centre
Equipment: concept 2 rower

30/90 X 10.

30s HARD / 90s Rest

Followed by 10 mins Easy AD6 to cool down.

W/u round 154m
The remaining 9 rounds minimum 160m hit.
Range for those 9 remaining rounds was 160-165m

Typically done for 15 rounds, and I would do an exercise within the rest (5 - 7 reps Goblet squat or Renegade Rows with 2x30# DBs..... Not about the load but keeping the heart rate elevated whilst still focussing on recovery)....... However today was an 'Easy' day so rest meant walking around hands on head breathing deeply and full exhalations.

Good sweaty session. Short on time so made do with what I had. Went in cold, hence the W/U round first.

[Train_Hard_Live_Easy]

Location: The Annex in The Training Centre
Equipment: BB and The Iron (& AD6 for cool down ride)

After warmup and mobilization

Working to 90% [or thereabouts ]

Fr SQ 4 x 3 at 155# [similar to Monday.....this is 80% but the heaviest I have used in 3 weeks or so, it was a test, did pause squats throughout, with 1s pause in the hole just to push it a bit,and it held up perfectly]
OH Press 4 x 3 at 150# [Just North of 90%.... These were easy]
Deadlift - Worked up to 365# for an easy triple. [90% of my training max, not my true max.....and very comfortable]

Cool down with 10 min AD6

Again super settled sqwwwwats with Pull-ups (2 each time, these are feeling good, elbow holding up well)

[MaxCab]

Nice log! Something about the front sq, OHP, DL cluster really appeals to me. Gonna give it a spin next block.

[Train_Hard_Live_Easy]

Nice log! Something about the front sq, OHP, DL cluster really appeals to me. Gonna give it a spin next block.

Cheers matey.

Yes, this cluster ticks all my boxes..... I do not Bench.... haven't done so for over 10 years.... just not a movement I found of value..... putting a weight overhead....now that I do enjoy...... picking heavy sh*t off the floor....yes, that is 'awesome-ness'....... and I am more of a fan of the front squat than I am of the back squat..... in my opinion, easier for the layman to do, easier on the spine, and easier to escape from if absolutely necessary [KB Front Squats are the best / worst ]

[Train_Hard_Live_Easy]

Location: The Training Centre
Equipment: AD6 / Rower / Skipping Rope

'Easy' 45 mins continuous work.
5/4/3/2/1 mins moving from kit to kit, with no rest between stations.

5 mins on each, then 4 mins on each all the way down to 1 min on each.

5 min cool down ride on AD due to clients arriving.

Very good sweat on.