Barkadion TB Logs

[Barkadion]

4/17/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#4, Monday (75%)

Lifts
SSB Squat - 3x5, 170
BP - 3x5, 165
Chins - 3x5, BW
RI - 2-2:30min

Finisher
Band PA - 1x35, Blue band; 1x15, Green band
RI - 90sec

Meditation
Breathing, 30min@6:00AM
Breathing, 20min@12:00PM

[nickgoldma]

Hey Bark! A couple questions...

-Where do you buy your bands at? I notice you use them in your routines.

-Also, how's the lean and mean template going?

Hey mate,

- I have bought set of Iron Woody bands while ago based on Ross Enamait recommendation:

https://ironwoodyfitness.com/product-category/bands/
I've been using it for years and years with great success. Highly recommend it.

- M&L is going fine so far. I have to admit that I "miss" squatting 3/week but recovery is much better with M&L. Also, I pushed my forced progression aggressively this block and M&L seems to be ideal approach for jump like that. Well.. so far
I am planning to ditch DL for my next block as it will be BB with strength oriented focus.
Overall, I have a feeling that M&L will be my favorite setup once I master it's dynamic and get used to it completely. I am strong believer in benefits of reasonable customization as long as you stay main course

Hope that helps!

Thanks for the link man. Forgot to ask, but what bands from this site do you use for your exercises?

[Barkadion]

Hey Bark! A couple questions...

-Where do you buy your bands at? I notice you use them in your routines.

-Also, how's the lean and mean template going?

Hey mate,

- I have bought set of Iron Woody bands while ago based on Ross Enamait recommendation:

https://ironwoodyfitness.com/product-category/bands/
I've been using it for years and years with great success. Highly recommend it.

- M&L is going fine so far. I have to admit that I "miss" squatting 3/week but recovery is much better with M&L. Also, I pushed my forced progression aggressively this block and M&L seems to be ideal approach for jump like that. Well.. so far
I am planning to ditch DL for my next block as it will be BB with strength oriented focus.
Overall, I have a feeling that M&L will be my favorite setup once I master it's dynamic and get used to it completely. I am strong believer in benefits of reasonable customization as long as you stay main course

Hope that helps!

Thanks for the link man. Forgot to ask, but what bands from this site do you use for your exercises?

It's been a while since I bought a set. I don't remember which set I bough but I have one of each band. Usually, I start light and progress by switching to heavier band.

For example: I've started with black band (light) for pull aparts this block. I just did a set with green band (heavy) this morning. Something like that.

I think that it is good investment. So many things you can do with bands. And it is a magic if you have to travel.

[Barkadion]

4/18/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#4, Tuesday (75%)

Apex Airbike
AD sprint - 30sec
KB Swings - 10x28kg
AD recovery pace - 2min
x7

AD Cool down - 5min

[Barkadion]

4/19/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#4, Wednesday (75%)

Lifts
SSB Squat - 3x5, 170
BP - 3x5, 165
Chins - 3x5, BW
RI - 2-3min

Finisher
Band PA - 2x20, Green band
RI - 2min

Meditation
Breathing, 45min@12:00PM

Notes
*Forgot to take caffeine as part of pre-WO. That made me feel like old grandpa moving through Thai-chi routine.
**Right elbow is about to cry. No pull-ups for the next block..

[Barkadion]

4/20/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#4, Thursday (75%)

Training
Day off

Meditation
Breathing, 45min@12:00PM

[Barkadion]

4/21/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#3, Friday (75%)

Lifts
DL - 3x3, 275
Dips - 3x5, 20
RI - 2-3min

Finisher
Ab Wheel roll outs - 3x10/8/7
RI - 2min

[Barkadion]

4/22/17
Black OP block#5
(Forced Progression)
Week#4, Saturday (75%)

MS Fobbits
- AD ride, 3:30-4min (Steady moderate effort)
- Chin ups, 1x3
- Repeat

Total time: 25min

Meditation
Breathing, 30min@6:00AM

[Barkadion]

4/23/17
Black OP block#5
(Forced Progression)
Week#4, Sunday (75%)

Training
Day off

Meditation
Guided, 26min@12:00PM
Breathing, 30min@3:00PM

[Barkadion]

4/24/17
Black OP block#5, Mean and Lean
(Forced Progression)
Week#5, Monday (85%)

Lifts
SSB Squat - 3x3, 190
BP - 3x3, 185
Chins - 3x3, 25
RI - 2-2:30min

Finisher
Band PA - 2x25, Green band
RI - 90sec

Meditation
Breathing, 30min@6:00AM
Breathing, 30min@12:00PM