The Sasquatch Project

[Sasquatch]

W6D1 - SE

Simple & Sinister

A. One Arm KB Swings - 5x5L+5R @ 32kg; 5x5L+5R @ 28kg

B Turkish Get Up - 2xL+R @ 32kg; 3xL+R @ 28kg

15:00 Mobility Work

Epsom Salt Bath

The garage gym is coming along. I will be purchasing squat rack and barbells on January 15th. Should be here in time to start my first continuation block.

[Sasquatch]

W6D2 - HIC

Indoor Power Intervals - 1:00 max effort/2:00 recovery x 5

W6D3 - Recovery

20:00 recovery walk (in the snow. 14.5 inches in PORTLAND, WTF?)
20:00 Mobility work

Epsom Salt Bath

[Sasquatch]

Snow/Ice and freezing temperatures have wrecked havoc on every aspect of life for a solid week now, Things have gotten jumbled - but on the plus side, I have gotten lots of E in with walking to work and everywhere else, and shoveling lots of snow. This happens here once every 10 years or so, and we are woefully unprepared as a city. This is the first time I can recall things being this bad for this long. It's terrible for my business - I'll be lucky to break even this month. Training will get back to "normal" as soon as things thaw out.

W6D4
S&S, 3 rounds :30/:30 plank & shank
Shoveled snow 60:00+
Walked 6+ miles snow/ice

W6D5
HIC - Indoor Power Interval - 1:00 max effort/2:00 recovery x 5
Shoveled more snow
Walked 5+miles snow/ice

W6D6
S&S, 3 rounds :30/:30 plank & shank

W6D7
Walked 5+ miles in snow/ice

[Train_Hard_Live_Easy]

Indoor power intervals on the Airdyne is a great session.

I've done them as 2 mins on / 4 mins off....... a really good challenge

I hear you on the snow front..... had massive accumulation here in BC interior..... we usually have snow for sure, but this year is the most we have had in our town for quite the number of years...... bloody enjoyable on the snow sports side of things though.

All the best on the business front matey.

[Sasquatch]

Thanks, Steve. We are starting to melt today - hopefully life is back to normal.

[Sasquatch]

Finished BB, took a week off and then another week to REALLY practice my lifts. Now, it's time for my first real training block. I'm doing Operator+Black (Pro). I am doing professional because I LIKE doing endurance once per week., and I think I still have lots to gain from it. I'll re-evaluate next block.

I am using an 85% training max on all lifts

W1D1 - Max Strength (70%)

A. Squat 5x5 @ 200
B. Press 5x5 @ 100
C. BB Row 5x5 @ 165
D. Pull Ups 5x3@ BW
*Hamstring Curl 3x10 @100
*Planks 3 x:45

*Accessory work - accessories are all about correcting ATP. 1) strengthen abs without working hip flexors and 2) strengthen hamstrings without low back.

W1D2 HIC

Meat-Eater II; 5 rounds

[Sasquatch]

W1D3 - Max Strength (70%)

A. Squat 5x5 @ 200
B. Press 5x5 @ 100
C. BB Row 5x5 @ 165 - Lower back was aching - characteristic of the APT, subed 5x5@200 on seated row
D. Pull Ups 5x3@ BW

No accessory work; going to drop down to 3 work sets per exercise next workout. I think I underestimated the toll of squatting three times a week, even at light weight.

W1D4 HIC

Meat-Eater II; 5 rounds