Barkadion TB Logs

[monster]

12/12/16
Week-off/deload
Monday

Mobility drills

- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

- TRX Deep Squat Belly Breathing w/ Lat Stretch - 2x5
https://www.youtube.com/watch?v=LENyTY-MKy4
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Bird Dogs - 5/side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
- Side-Lying Windmill - 8/side
https://www.youtube.com/watch?v=RX21NOL61OE
- Wall Hip Flexor Mobilization - 8/side
https://www.youtube.com/watch?v=of6OYuyYCxE
- Back to Wall Shoulder Flexion - 1x8
https://www.youtube.com/watch?v=wbyhKCjrPSQ
- Forearm Wall Slides at 135 Degrees - 1x8
https://www.youtube.com/watch?v=fScDFmjlH-k
- Alternating Lateral Lunge w/ Overhead Reach - 5/side
https://www.youtube.com/watch?v=zcQ3F37e4eo

15min

This is great!!

[Barkadion]

12/12/16
Week-off/deload
Monday

Mobility drills

- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU

- TRX Deep Squat Belly Breathing w/ Lat Stretch - 2x5
https://www.youtube.com/watch?v=LENyTY-MKy4
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Bird Dogs - 5/side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
- Side-Lying Windmill - 8/side
https://www.youtube.com/watch?v=RX21NOL61OE
- Wall Hip Flexor Mobilization - 8/side
https://www.youtube.com/watch?v=of6OYuyYCxE
- Back to Wall Shoulder Flexion - 1x8
https://www.youtube.com/watch?v=wbyhKCjrPSQ
- Forearm Wall Slides at 135 Degrees - 1x8
https://www.youtube.com/watch?v=fScDFmjlH-k
- Alternating Lateral Lunge w/ Overhead Reach - 5/side
https://www.youtube.com/watch?v=zcQ3F37e4eo

15min

This is great!!

Can keep you injury free on the long run..

Glad you like that!

[Barkadion]

12/26/16
Black OP block#3
Week#2, Monday

Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
DL - 3x2, 280
RI - 2-2.30min

Finisher
TRX Face Pulls 3x11, BW
RI - 75-90sec

[Barkadion]

12/27/16
Black OP block#3
Week#2, Tuesday

Standard Hills
Indoor Version, AD Intervals

- 1.5 min - warm up

- 30sec - sprint
- 1 min - recovery pace
x7

- 5 min - cool down

*Note
These are tougher than I expected. But it is a very good challenging drill. I can see that it offers a lot of space for progressing.

[Barkadion]

12/28/16
Black OP block#3
Week#2, Wednesday

Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
Chins - 5x5, BW
RI - 2-2.45min

Finisher
KB Swings 3x25, 32kg
RI - 90-120sec

[Barkadion]

12/29/16
Black OP block#3
Week#2, Thursday

BOO
Indoor Version

- 2 min - AD warm up

- 1H KB Swings - 30(15/side), 55lb
- AD - consistent effort, 4min
- RI - 2min

x5

[Barkadion]

12/30/16
Black OP block#3
Week#2, Friday

Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
Chins - 5x5, BW
RI - 2-3min

Finishers
Body Saw with sliders - 1x10, BW +20
Ab Wheel Roll-outs - 1x10, BW+20
KB Suitcase Carry - 55yrds/Side, 32kg
RI - 90sec

*Note
I've had sleepless night last night. My twins kept me up. Here is the result - shitty training session. My form was about to go south with the last set and my left elbow was ready to give up with Chins. I do have a very good indication if something is going wrong. I start to lift with my right side (normal) and "help with the movement" with my left side (post-injured). There's been a lot of struggle with this block so far with running nasty flu, lack of sleep, ana having my schedule screwed up by holidays. Next week will tell me what is really going on. I might need to take a deload after 3rd week. OR things will get back to normal. Anyway, 2nd week is always tricky one. I don't feel that the weight/volume is too heavy. It's just I feel down and juice-less

[Maxrip13]

12/30/16
Black OP block#3
Week#2, Friday

Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
Chins - 5x5, BW
RI - 2-3min

Finishers
Body Saw with sliders - 1x10, BW +20
Ab Wheel Roll-outs - 1x10, BW+20
KB Suitcase Carry - 55yrds/Side, 32kg
RI - 90sec

*Note
I've had sleepless night last night. My twins kept me up. Here is the result - shitty training session. My form was about to go south with the last set and my left elbow was ready to give up with Chins. I do have a very good indication if something is going wrong. I start to lift with my right side (normal) and "help with the movement" with my left side (post-injured). There's been a lot of struggle with this block so far with running nasty flu, lack of sleep, ana having my schedule screwed up by holidays. Next week will tell me what is really going on. I might need to take a deload after 3rd week. OR things will get back to normal. Anyway, 2nd week is always tricky one. I don't feel that the weight/volume is too heavy. It's just I feel down and juice-less

I had a couple days like that in my previous base build. Between a flu and some harder work pt sessions I really started to struggle. Have you thought about just getting in the minimum 3 sets of 5 for a week? I personally find a huge difference between 5+ sets of volume and just 3 sets. It's a nice mental change to get in there and be on your way out in half the time also.

[Barkadion]

12/30/16
Black OP block#3
Week#2, Friday

Lifts
SSB Squat - 5x5, 170
BP - 5x5, 170
Chins - 5x5, BW
RI - 2-3min

Finishers
Body Saw with sliders - 1x10, BW +20
Ab Wheel Roll-outs - 1x10, BW+20
KB Suitcase Carry - 55yrds/Side, 32kg
RI - 90sec

*Note
I've had sleepless night last night. My twins kept me up. Here is the result - shitty training session. My form was about to go south with the last set and my left elbow was ready to give up with Chins. I do have a very good indication if something is going wrong. I start to lift with my right side (normal) and "help with the movement" with my left side (post-injured). There's been a lot of struggle with this block so far with running nasty flu, lack of sleep, ana having my schedule screwed up by holidays. Next week will tell me what is really going on. I might need to take a deload after 3rd week. OR things will get back to normal. Anyway, 2nd week is always tricky one. I don't feel that the weight/volume is too heavy. It's just I feel down and juice-less

I had a couple days like that in my previous base build. Between a flu and some harder work pt sessions I really started to struggle. Have you thought about just getting in the minimum 3 sets of 5 for a week? I personally find a huge difference between 5+ sets of volume and just 3 sets. It's a nice mental change to get in there and be on your way out in half the time also.

I bet you are right and it would be smart option...Actually, I have thought about that.. But you know with my personality... I go: OK, You've made it up to 3 sets.. How about 1 more?

And so on..

It might be dead wrong but it is how I roll in general

[Barkadion]

12/31/16
Black OP block#3
Week#2, Saturday

E
LSS AD ride, 30min