Barkadion TB Logs

[Barkadion]

3/25/17
Recovery/Deload Week
Saturday

Training
Day off

Meditation
Breathing, 45min@5:00PM

[Barkadion]

3/26/17
Recovery/Deload Week
Sunday

Training
Day off

Meditation
Breathing, 36min@9:00AM

[Barkadion]

3/27/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#1, Monday (70%)

Lifts
SSB Squat - 3x5, 160
BP - 3x5, 155
Chins - 3x4, BW
RI - 2min

Finisher
Band PA - 1x30(Black band), 1x25(Red band)

Meditation
Breathing - 30min@6:00AM.

[Barkadion]

3/28/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#1, Tuesday (70%)

Apex Airbike
AD sprint - 30sec
KB Swings - 10x28kg
AD recovery pace - 2min
x5

AD Cool down - 5min

Meditation
Breathing - 30min@6:00AM.

Note
My first time of trying Apex variation. Just wanted to get the feel. Well.. the feel is a kill.
My 5th sprint was barely a sprint. Let's see if I can progress throughout the block

[Barkadion]

I am going to make sandbag. Friend of mine is giving me couple of used military bags. I will be using rubber mulch to fill it. Seems to be cheap and reasonable option. Never built one before, so it will be fun!

[Barkadion]

3/29/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#1, Wednesday (70%)

Lifts
SSB Squat - 3x5, 160
BP - 3x5, 155
Chins - 3x4, BW
RI - 2-2:15min

Finisher
Band PA - 2x30, Red band
RI - 90sec

Meditation
Breathing - 30min@6:00AM.

[Jefferson]

Nice work on the airdyne. These things are killer, can hammer it near 100 percent with low injury risk, and easily do a partner workout with someone of different ability.

3/28/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#1, Tuesday (70%)

Apex Airbike
AD sprint - 30sec
KB Swings - 10x28kg
AD recovery pace - 2min
x5

AD Cool down - 5min

Meditation
Breathing - 30min@6:00AM.

Note
My first time of trying Apex variation. Just wanted to get the feel. Well.. the feel is a kill.
My 5th sprint was barely a sprint. Let's see if I can progress throughout the block

[Barkadion]

Nice work on the airdyne. These things are killer, can hammer it near 100 percent with low injury risk, and easily do a partner workout with someone of different ability.

3/28/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#1, Tuesday (70%)

Apex Airbike
AD sprint - 30sec
KB Swings - 10x28kg
AD recovery pace - 2min
x5

AD Cool down - 5min

Meditation
Breathing - 30min@6:00AM.

Note
My first time of trying Apex variation. Just wanted to get the feel. Well.. the feel is a kill.
My 5th sprint was barely a sprint. Let's see if I can progress throughout the block

Thank you! Funny part is that I always feel that any AD workout contributes into the recovery. Even mercy-less one..

[Barkadion]

3/30/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#1, Thursday (70%)

Training
Day off

Meditation
Breathing - 30min@6:00AM.

Notes
*It feels that I pulled my hammies again. Not as bad as when it happened last year but still.. it sucks.. I'll be doing some foam rolling, lacrosse ball, and self massaging today with the hope that I am able to DL tomorrow. Worst case scenario - I will change the cluster and stick with SQ/BP/WPU. I hope that gods of heavy iron will watch over me

[Barkadion]

3/31/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#1, Friday (70%)

Lifts
DL - 3x3, 255
Dips - 3x5, BW+5
RI - 2-2:15min

Finisher
Ab Wheel roll outs - 3x9/5/5, BW
RI - 2min

Notes
*Hams were OK, thanks to gods of lifting
**I've watched Cressey's DL tips video last night. DL feels much better after getting my stance even more narrow. As well as grip making sure that elbows touching knees and the whole body has this nice tension.
***Roll-outs are rusty. Have to work on this one. Maybe it is not the greatest idea to do it after DL.. Will see.
****I am missing squats. I didn't expect that.. Will continue with mean and lean for the whole block and will see..