Barkadion TB Logs

[Barkadion]

3/19/17
Black OP block#4
(Same weight as block#3)
Week#6, Sunday (95%)

Training
Day off

Meditation
Breathing, 40min@11:00AM

[Barkadion]

MY OCD NOTES

Next week is recovery/deload week.
I think I will be resting mostly but I might end up with some light mobility drills and 1-2 light E/HIC-like session.

I am still thinking about my next block. I will go for forced progression for sure. I am tempted to go with some AA modifications but I want to finish my first year of TB with classic standard version and spend my 2nd year modifying clusters/blocks.

Here is my long term thinking so far:


1. Block#5 - Black OP Mean and Lean:
M - SQ/BP/WPU x 3 sets
T - HIC
W - SQ/BP/WPU x 3 sets
Th - Off
F - DL/WDips/Ab Wheel rollouts x 3 sets
S - MS Fobbits with Chins x 30min

2. Block#6 - BB with increased strength focus:
M - SQ/BP/WPU x 3 sets (or lifts variants)
T - LSS Run x 30min
W - SQ/BP/WPU x 3 sets (or lifts variants)
Th - LSS Run x 30min
F - SQ/BP/WPU x 3 sets (or lifts variants)
S - Indoor LSS (Fobbits variants) x 30min
I am not sure how to go about Easy Week principle with this scheduling..

3. Block#7 - to the rest of the TB year:
- AA Old Warehouse template
OR
- OP I/A
OR
- OP with 3-1-3 Scheme

Any thoughts, critique, suggestions are highly appreciated

[Barkadion]

3/19/17
Recovery/Deload Week
Monday

Training
Day off

Meditation
Breathing, 30min@6:00AM

[antlas]

The second block looks great. I love LSS runs, especially when the weather is nice. Maybe you could walk during easy week instead?

[Barkadion]

The second block looks great. I love LSS runs, especially when the weather is nice. Maybe you could walk during easy week instead?

Sounds good! Thank you. I am sure I can keep HR in the range with walking. Simple and great solution

[Barkadion]

3/21/17
Recovery/Deload Week
Tuesday

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

BW Circuit
Walking Lunges - 10/side
TRX Inverted Row - 10
Push-ups - 10
Kozak Lunges - 10/side
Plank to side transfers - 10/side
RI - 1 min
x3

AD cool down- 10min (Recovery Pace)


Meditation
Breathing, 15min@6:00AM
Breathing, 10min@7:00PM

[Barkadion]

3/22/17
Recovery/Deload Week
Wednesday

Mobility drills
- Full body foam rolling
https://www.youtube.com/watch?v=8caF1Keg2XU
- Lat Inhibition Hang - 5 breaths
https://www.youtube.com/watch?v=RMbhvJtmdRY
- Supine Bridge w/ Reach - 8/side
https://www.youtube.com/watch?v=Tp-wR7_NEDU
- Bench T-Spine Mobilization - 1x8
https://www.youtube.com/watch?v=qovO0ysEpuc
- Bird Dogs - 5/side
https://www.youtube.com/watch?v=ZTFwR6PU1ek
- Yoga push-ups, 8
https://www.youtube.com/watch?v=HvghDKEkT6w
- 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
- Left-Stance Toe Touch w/ Toe Lift & Med Ball - 1x8
https://www.youtube.com/watch?v=GonP-y46dwk
-Walking Spiderman with Hip Lift and Overhead Reach - 8/side
https://www.youtube.com/watch?v=W50Jsyc80SA
- Pull-Back Butt-Kick to Lateral Lunge w/ Reach - 8/side
https://www.youtube.com/watch?v=dQzEVnNQnzE

AD cool down- 10min (Recovery Pace)


Meditation
Breathing, 30min@5:30AM

[Barkadion]

3/23/17
Recovery/Deload Week
Wednesday

Day off. Homemade pasta dinner tonight.

Funny thing is that I've dropped 5lb of water with not taking Creatine for a few days.

[Barkadion]

3/24/17
Recovery/Deload Week
Friday

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

SE Fobbit (easy)
AD ride - 3min (Active recovery pace)
Push-ups - 10, Reverse lunges - 5/side
AD ride - 3min (Active recovery pace)
TRX Inverted Row - 10, Reverse lunges - 5/side
AD ride - 3min (Active recovery pace)
Prone arm bridge march - 10/side
Repeat

Total time - 22min

Meditation
Breathing, 35min@1:00PM

[Barkadion]

Taking weekend off and and starting next block on Monday.

Plan is:

- Forced Progression
- OP Lean and Mean with 3 sets for all weeks.
- Thursday off, 1 HIC and 1 MS Fobbit on Saturday.

Will see how it goes.