Base Building start over!

[Barkadion]

So base building is officially over! Feels good to be able to move onto my continuation protocol!

For continuation, I chose Operator+Black Professional. The cluster I am going to be using will be Squat, Bench, Barbell Rows and Deadlifts!

Each week will go as follows:

Operator+Black Professional
Sunday-Squat/Bench/Rows
Monday- HIC-Speed Endurance Ladders
Tuesday-Squat/Bench/Rows
Wednesday- 400m-600m Resets
Thursday-Squat/Bench/Deadlift (3x5)
Friday-E or Triple

As you can see, I am keeping my conditioning running based as it is still a weakness that I need to work on. At the same time, it is time for me to get stronger too. I also plan to throw in some BJJ practices in there once or twice a week in the evenings, probably after my lifting. I will be sure to watch for over training, etc. Looking forward to the next 12 weeks.

Good luck with continuation!

[nickgoldma]

Day 1 of Continuation- Operator+Black- Sunday, December 11th, 2016

1 RM:
Squat-180lbs
Bench-160lbs
Rows-125lbs
Deadlift-225lbs

Week 1, Day 1: 70%
Squat-125lbs-3x5
Bench-110lbs-4x5
Rows-85lbs-3x5

Notes: Feels good to be back under the barbell again. The last three weeks of using Fighter at the end of Base Building was a good way to build up to operator. In my history of lifting, I've never really used rows much, particularly as a major lift so it feels good to try something new. Looking forward to see what this block brings.

[nickgoldma]

Week 1, Day 2: December 12th, 2016

Was suppose to do my speed endurance yesterday but I got caught up with school work. Its finals week. Now that school is over for a month, I can at least focus in on not missing days and consistently put work in. Trying to break the habit of missing days of training because of a small glitch, etc.

Week 2, Day 3:

Operator: 70%

Squat-125lbs-3x5
Bench-110lbs-4x5
(Seated) Rows-80lbs-1x5, 90lbs-2x5

Note On The Rows:
Normally I would do barbell rows but the gym was packed and there is a limited amount of barbells to use so I decided upon using the seated machine. Not ideal, but better than nothing.

[J-Madd]

[Now that school is over for a month,

Me too!!!!

[nickgoldma]

[Now that school is over for a month,

Me too!!!!

Nice feeling, isn't it? For the student and teacher! haha!

[nickgoldma]

December 15th-Week 1, Day 4

Operator 70%:
Squat-125lbs-3x5
Bench-110lbs-3x5
Deadlift-145lbs-3x5

Finisher:
Single Hand KB swings: 3x10 each side.