Mindboozer’s OfficeFit

[Mindboozer]

So, been a bit of delay in updating the log. Its busy season for work and late nights have been the name of the game. But, here's a brief base building review; unfortunately I don't have enough time to do a thorough review.

Review of my Base Building Block

The good:

The LSS running workouts are awesome. I can't think of a better way to ease into running. The slow pace and increasing distances really work. I went from struggling to run 30 minutes (and hating every minute of it) to knocking off 60 minutes runs without hesitation. Some of this was learning how to pace myself, but a lot of it was aerobic adaptation. My run times are nothing special, but what I have accomplished is turning myself into a runner. For the first time in my life I thoroughly enjoy heading out for a run (especially when I can get outside).

In terms of the lifting it went really well. I did BB with strength first using Fighter and a cluster of squat, bench press, pull ups, and deadlifts (1 set/workout). I can't say enough about periodization! I've only ever really been on linear programs and nagging injuries from form issues has always been a problem for me (i.e. shoulder rolling forward in BP, hyper extension during squats, etc). But, with the periodized program I feel more solid, form-wise, on all of my lifts than I ever have. Not always being on the edge of what I can lift gives me the ability to hammer form home. As far as numbers go I had modest gains which is still great considering I was only lifting twice a week and took 3 weeks off for SE.

Before BB:
Squat: 220
Bench Press: 200
WPU: 5 x BW
Dead Lift: 270

After BB
Squat: 231
Bench Press: 208
WPU: 6 x BW
Dead Lift: 287

The SE and HIC workouts in the last 3 weeks were good. The SE was definitely harder than I expected. For the HIC, I think I'm going to replace Power Intervals with a different HIC going forward.

I ran into a few issues during BB. (1) I had some knee and shin pain from the running that followed me most of the way through BB. However, the week I took from BB to OP+Black has allowed it to heal up and I haven't had anymore problems. (2) Consistency. I missed a week at one point and a few workouts other places. Some of these were unavoidable, but others could have been made with better scheduling. Working out in the morning is going to be necessary for my next block.

Overall, BB was an awesome way to start!

[Mindboozer]

My continuation protocol is going to be Operator + Black.

Same MS cluster as BB, with retested 1 rpms (based on 5rpm):
Squat: 231
Bench Press: 208
WPU: 6 x BW
Dead Lift: 287

For HICs I will be doing mostly:
Fast 5 (my version of it on the treadmill) and Meateater II.

I chose Meateater II for the convenience as I have a kettlebell at home I can use and it will be nice to have at least one workout I can take anywhere.

I will also be doing a single E session per week.
LSS running (outdoor or treadmill)

Pitter patter, lets get at 'er.

[Mindboozer]

Operator + Black Week 1:

Tuesday 01/31/17
Squat = 160x3x5
BP = 145x3x5
Pullups = BW 4,4,4
DL = 200x1x5

Ggood to get back to lifting. Feeling slightly heavier than it should, but I expect that just because I haven't really hit the weights in weeks.

Wednesday 02/01/17
HIC: Fast 5 on Treadmill (28 min)

Felt tough. I notice the week off for sure.

Thursday 02/02/17
Squat = 160x3x5
BP = 145x3x5
Pullups = BW 4,4,4
DL = 200x1x5

Saturday 02/4/17
HIC: Meateater II
8 rounds - 10x40lb KB Swings + 10 burpees

Really tough. Swings are easy as I'm used to the 40lber, but the burpees are killer. My legs really feel the burn. Made it to 8 rounds.

Missed an MS and E session this week. Work has ramped up significantly for busy season, and I went skiing this weekend at Holiday Valley, New York. First day of skiing was after Meateater II. Legs felt good most of the day and got tired near the end. On Sunday my legs felt like they belonged on a 70 yr old. Skied the full day, but dam...my legs haven't been that sore in a long time.

I'll do better next week with consistency.

[Mindboozer]

Operator + Black Week 2:

I decided to commit to doing at least 3 workouts in the morning before work. I've been working late and its hard to get to the gym after leaving the office at night. My rest day has shifted around to an odd spot due to my schedule. I don't think it's gonna be an issue, but we'll see.

Tuesday 01/07/17
Squat = 185x3x5
BP = 165x3x5
Pullups = BW 4,4,4
DL = 230x1x5

Wednesday 02/08/17
HIC: Fast 5 on Treadmill (28 min)

Thursday 02/09/17
Squat = 185x3x5
BP = 165x3x5
Pullups = BW 4,4,4
DL = 230x1x5

Shoulder has been feeling sore from bench press. I've added 3x10 of cable shoulder external rotations as prehab to prevent injury.

Saturday 02/10/17
HIC: Meateater II
9 rounds - 10x40lb KB Swings + 10 burpees

Made it to 9 rounds. Still a killer.

Sunday 02/11/17
Squat = 185x3x5
BP = 165x3x5
Pullups = BW 4,4,4
DL = 230x1x5

Monday 02/12/17
LSS treadmill run - 60 min

[Mindboozer]

Operator + Black Week 3:

Tuesday 01/14/17
Squat = 210x3x2
BP = 190x3x2
Pullups = BW 5,5,5
DL = 260x1x2

Stuck to the 2 rep range. Want to get used to the heavy weight. Will up it to 3 reps for the rest of the week.

Wednesday 02/15/17
HIC: Fast 5 on Treadmill (28 min)

Thursday 02/16/17
Squat = 210x3x3
BP = 190x3x3
Pullups = BW 5,5,5
DL = 260x1x3

I don't know why, but my squats always feel tighter form-wise on heavy days.

Saturday 02/18/17
HIC: Meateater II
9 rounds - 10x40lb KB Swings + 10 burpees

Wanted to push to 10 rounds, but my burpees were starting to look like my 5 month old baby niece trying to lift herself off the floor. Adorable, but ultimately futile.

Sunday 02/19/17
Squat = 210x3x3
BP = 190x3x3
Pullups = BW 5,5,5
DL = 260x1x3

Monday 02/20/17
LSS outdoor run - 53 min

Took advantage of family day and ridiculously unseasonably warm weather (10-15 deg C when it should be below 0). Pushed my speed up a bit from normal LSS (i.e. didn't follow talk test). Ran a few aggressive hills. Felt great. Runs like these make me truly hate the treadmill.

[Mindboozer]

Operator + Black Week 4:

Tuesday 02/21/17
Squat = 175x3x5
BP = 155x3x5
Pullups = BW 5,5,5
DL = 215x1x5

Wednesday 02/22//17
HIC: Fast 5 on Treadmill (28 min)

Thursday 02/23/17
Squat = 175x3x5
BP = 155x3x5
Pullups = BW 5,5,5
DL = 215x1x5

Saturday 02/25/17
HIC: Meateater II
10 rounds - 10x40lb KB Swings + 10 burpees

Hit 10 rounds. Conditioning (or mental toughness) is definitely improving as I hit these 10 rounds in the same time it took me to hit 9 last time. I was pretty shattered afterwards, but it felt amazing to crush all the rounds.

Missed two workouts again.