Nick's offical log

[nickgoldma]

Block 1- Week 3 - Day 1

Mod. Operator 80%

Squat-155lbs
Bench-135lbs
Asst. Pull Ups- 3x8

Finished with 20m on the elliptical to burn some calories and change it up.

[nickgoldma]

Block 1- Week 3 - Day 1

Mod. Operator 80%

Squat-155lbs
Bench-135lbs
Asst. Pull Ups- 3x8

*Notes*: Stuck with the 80% range again. I'll hit 90% on Saturday. Off to Jiu Jitsu and Muay Thai tonight.

[nickgoldma]

So I am back on track with my Operator block.

Operator: 75%
Squat-145lbs
Bench-125lbs
Asst. Pull Ups- This would've been 3x7 but the security guard was closing the gym up and was giving me the stink eye. He even shut off all the lights on me

This is technically the last week of the block from PPLE from what it looks like. It was scheduled to be four weeks but my plan is to either go and add another two weeks on to make it a full 6 week block. I could alsot end it this week, re-test my maximums (which probably won't be much) and start a full base building session. I haven't done a fully one offically without getting distracted with other things and I think now might be the time to do that since the whether will (hopefully) break into something nicer in the next month.

[nickgoldma]

Started off doing a little E session but some odd sharp pain in my left ankle made it rather difficult. I wound up sticking to a fast walk for roughly 20-25 minutes.

[nickgoldma]

Operator: 75%
Squat-145lbs
Bench-125lbs

[nickgoldma]

*New Block- Base Building- 8 Weeks*

So I just declared my current operator strength block as over. I feel it is time to really buckle down and do an official base building block and a continuation as I have some serious goals long term and short term to meet. In July, I have decided to enroll myself in a 5 mile run in Boston, MA. for the Run to Home Base program. As of right now, my aerobic endurance isn't great and I need to build that up and between LSS, and speed work HIC's, I should make that goal while being consistent. Some of my other goals I have discussed on there such as getting into law enforcement, and maybe the military at some point, I feel doing a BB block will be the first step toward them.

My BB template is essentially the template from J-Madd's "Ageless Athlete". The only minor adjustment is instead of tango circuits, I will be using Alpha circuits. After the first five weeks of SE and LSS, I will be using the Fighter template for the remainder of BB and during continuation I will use Fighter+Bangkok with Black Professional. There will be lots of speed work focused HICs. My strength cluster will be the same as I used from Operator but obviously just twice a week.

BB Details Below:
Base Building Strength Cluster - Fighter:
Squat-195lbs 1RM
Bench-170lbs 1RM
Asst. Pull Ups 10 reps max.

My SE cluster with Alpha circuits will be:
Lunges
Push Ups
Sit Ups
Bench Press (Note on this: I am adding a BP because it is a lift I want to improve on and I would like to see what happens to it when I re-test my 1RMs)
Leg lifts

All LSS work will be in the 30 minute range and I will perform a core finisher (Plank and Shank) afterwards periodically.

I will use that during base building WITH A TRAINING MAX and then test thereafter for continuation. Time to grab this by the throat and get it done! I will do my first SE session tonight (will post the cluster afterwards) and will post a detailed day to day/week to week plan as I go.

[nickgoldma]

Base Building: Week 1- Day 1 - Block 1

Strength Endurance: 2x10:
Lunges - 1x10 each leg
Push Ups
Sit Ups
Bench 65lbs
Leg lifts

Notes: This felt really good as of right now, especially hitting the lunges since I haven't done those in a couple of years. I could've gone another round but I stuck with 2x10. It was challenging enough just to break a sweat and I could've gone more but I am holding back as the book says. I can tell it will be more challenging as the program progresses with the rep changes.

[nickgoldma]

Base Building: Week 1 - Day 2- Block 1

30 minute E session today.

Notes: I hit the indoor track and its the perfect place to run while waiting for the weather to break into something nicer. I really love the psychological effects of these E runs. Nice and slow while gradually building up the gas tank and it feels great when its over. I had to walk about three quarters of a lap and then I kicked right back into gear. I can't say enough about the slow and steady jogging, it feels great afterwards.

[nickgoldma]

Base Building: Week 1 - Day 3- Block 1

LSS: 30 minutes

Notes: Had to fight through a small bit of lower back stiffness/slight soreness. Nothing too major, just some discomfort. I am realizing the importance between discomfort/pain vs actual injury. Its a good mental trait to have. Feeling great after this LSS session though and once again, the psychological effects feel great.

I think after this week I may have to start doing these runs and SE sessions in the mornings before work and discipline myself to get up more often. I think I would be in a better mood at work and throughout the day and I don't put it off until 8:30 or so at night.

[nickgoldma]

Base Building: Week 1 - Day 4- Block 1

Strength Endurance: Instead of my planned SE circuit, I wound up getting my SE in at BJJ/Muay Thai tonight. We did a fair amount of SE types of movements, kicks, etc throughout the evening. Great workout and training overall.

Notes:I am trying to not make a habit of substituting my scheduled SE sessions for BJJ/MT. Though the warm ups and things we do can be similar, there is no actual substitute in my plan. My plan is to adjust accordingly and do my best to do both when scheduled. If push comes to shove, and one trumps the other, something is better than nothing.