Barkadion TB Logs

[Barkadion]

2/25/17
Black OP block#4
(Same weight as block#3)
Week#3, Saturday (90%)

E
Fun Run (Family Version)

- Power walk with pushing double stroller
(make sure that speaking is slightly uncomfortable)
- Jumping Jacks - 30, every 5-6min in front of the twins
(make sure babies are laughing)

Totals:
Time - 50min
Jumping Jacks - 300

Meditation
Breathing - 20min@6:00PM.

Notes
*Didn't plan this one. I have to babysit for the whole day. So, I've decided make some workout out of it.
**I LOVE THIS ONE. I didn't have my HR monitor on me but I am sure it was a little over LSS numbers. I have covered couple long hills on my way. I was all sweaty and tired at the end.
***I think I might keep it around as occasional "E" session. I should be able to add burpees, pushups, and squats when summer comes.

[Barkadion]

2/27/17
Black OP block#4
(Same weight as block#3)
Week#4, Monday (75%)

Lifts
SSB Squat - 4x5, 160
BP - 4x5, 160
Chins - 4x4, BW
RI - 2min

Finisher
Knee supported shoulder external rotation - 2x10, 15
RI - 90sec

Meditation
Breathing - 20min,@08:00AM.

Notes
*Experimenting with meatless diet. Started this week.
**Back to tracking calories/macros

[Barkadion]

2/28/17
Black OP block#4
(Same weight as block#3)
Week#4, Tuesday (75%)

GC-10
(Indoor Version)

A
AirBike x 2 Minutes (Active Recovery pace)
Burpees x25
x 2 Rounds

AirBike x 2 Minutes (Active Recovery pace)
Burpees x20
x 2 Rounds

B
Body Saw with sliders - BW, 3x15

Meditation
Breathing - 25min,@05:00AM.

Notes
*Few hours of sleep only. What else new?

[Barkadion]

3/1/17
Black OP block#4
(Same weight as block#3)
Week#4, Wednesday (75%)

Lifts
SSB Squat - 4x5, 160
BP - 4x5, 160
Chins - 4x4, BW
RI - 2-2:30min

Finisher
Ab wheel roll-outs (3 steps), 1x15

Meditation
Breathing - 25min,@06:00AM.

[monster]

Hey bark, do you mind if I ask how you are programming your ab wheel roll outs?

[Barkadion]

Hey bark, do you mind if I ask how you are programming your ab wheel roll outs?

Sure! I use it as finisher in this block.

The main point for me is to make safe way back to the standing roll-outs. I did feel uncomfortable doing classic standing variations in the beginning of this block for some reasons.. Maybe it was just a bad day Dunno!

So for the lower back sake I have started from basic variation (knees on the floor) and I am progressing by adding aerobic steps under my knees. +1 step for every session (+ 1step/week in my case).


I want to make sure I am comfortable with the whole 5 steps. Then I will progress like:

- semi-standing (bending knees)
- Standing with rolling to the wall
- Full standing variations.

Hope this helps

[monster]

Hey bark, do you mind if I ask how you are programming your ab wheel roll outs?

Sure! I use it as finisher in this block.

The main point for me is to make safe way back to the standing roll-outs. I did feel uncomfortable doing classic standing variations in the beginning of this block for some reasons.. Maybe it was just a bad day Dunno!

So for the lower back sake I have started from basic variation (knees on the floor) and I am progressing by adding aerobic steps under my knees. +1 step for every session (+ 1step/week in my case).


I want to make sure I am comfortable with the whole 5 steps. Then I will progress like:

- semi-standing (bending knees)
- Standing with rolling to the wall
- Full standing variations.

Hope this helps

That's an awesome progression! I watched some of Ross' progression videos but there's just no way I could set up something like the boards he uses. Your aerobic steps are great!

How are you deciding sets/reps?

[Barkadion]

Hey bark, do you mind if I ask how you are programming your ab wheel roll outs?

Sure! I use it as finisher in this block.

The main point for me is to make safe way back to the standing roll-outs. I did feel uncomfortable doing classic standing variations in the beginning of this block for some reasons.. Maybe it was just a bad day Dunno!

So for the lower back sake I have started from basic variation (knees on the floor) and I am progressing by adding aerobic steps under my knees. +1 step for every session (+ 1step/week in my case).


I want to make sure I am comfortable with the whole 5 steps. Then I will progress like:

- semi-standing (bending knees)
- Standing with rolling to the wall
- Full standing variations.

Hope this helps

That's an awesome progression! I watched some of Ross' progression videos but there's just no way I could set up something like the boards he uses. Your aerobic steps are great!

How are you deciding sets/reps?

I usually stay couple reps shy of failure. And now I'm doing just one set due to having it as a finisher.

[monster]

Sure! I use it as finisher in this block.

The main point for me is to make safe way back to the standing roll-outs. I did feel uncomfortable doing classic standing variations in the beginning of this block for some reasons.. Maybe it was just a bad day Dunno!

So for the lower back sake I have started from basic variation (knees on the floor) and I am progressing by adding aerobic steps under my knees. +1 step for every session (+ 1step/week in my case).


I want to make sure I am comfortable with the whole 5 steps. Then I will progress like:

- semi-standing (bending knees)
- Standing with rolling to the wall
- Full standing variations.

Hope this helps

That's an awesome progression! I watched some of Ross' progression videos but there's just no way I could set up something like the boards he uses. Your aerobic steps are great!

How are you deciding sets/reps?

I usually stay couple reps shy of failure. And now I'm doing just one set due to having it as a finisher.

I see, thanks

[Barkadion]

That's an awesome progression! I watched some of Ross' progression videos but there's just no way I could set up something like the boards he uses. Your aerobic steps are great!

How are you deciding sets/reps?

I usually stay couple reps shy of failure. And now I'm doing just one set due to having it as a finisher.

I see, thanks

No worries! I also try to do things like body saw and TRX fallout for my HIC core finishers. It does contribute to ab wheel progression..

Good luck with the rollouts, mate!