Yesterday - Rest day
Today
BP - 5x3 @ 77.7kg
WCU - 5X3 @ 79.9kg
SQ - 5x3 @ 100.5kg
Farmer's walks - 100 yards x 2 @ 22.5kg/hand
mikhou's training log
Re: mikhou's training log
HIC #11. Oxygen Debt 101
Re: mikhou's training log
OHP - 5x2 @ 47.7kg
Barbell row - 5x2 @ 68.7kg
DL - 5x2 @ 105.5kg
KB swings - 18kg x 100 (65, 20, 15)
Barbell row - 5x2 @ 68.7kg
DL - 5x2 @ 105.5kg
KB swings - 18kg x 100 (65, 20, 15)
Re: mikhou's training log
Yesterday - Rest day
Today - HIC #13. Meat Eater
Today - HIC #13. Meat Eater
Re: mikhou's training log
BP - 5x2 @ 82.7kg
WCU - 5x2 @ 84.6kg
SQ - 5x2 @ 106.5kg
Farmer's walks - 2 x 100 yards @ 23kg/hand
WCU - 5x2 @ 84.6kg
SQ - 5x2 @ 106.5kg
Farmer's walks - 2 x 100 yards @ 23kg/hand
Re: mikhou's training log
HIC #6. Sledge Drill (subbed DB push press since I don't have a sledge or a tire laying around)
Heading into an easy week and will start a new cycle after that.
Heading into an easy week and will start a new cycle after that.
Re: mikhou's training log
Yesterday - Rest day
Today - Easy week
OHP - 5 reps at 40/50/60% TM
Barbell row - 5 reps at 40/50/60% TM
SQ - 5 reps at 40/50/60% TM
15 minute easy run
Today - Easy week
OHP - 5 reps at 40/50/60% TM
Barbell row - 5 reps at 40/50/60% TM
SQ - 5 reps at 40/50/60% TM
15 minute easy run
Re: mikhou's training log
Yesterday - Rest day
Today - Fun Run - 1 hour. Every 6 minutes alternate between A/B:
A - 20 squats / 20 push-ups
B - 10 pull-ups / 20 sit-ups
Today - Fun Run - 1 hour. Every 6 minutes alternate between A/B:
A - 20 squats / 20 push-ups
B - 10 pull-ups / 20 sit-ups
Re: mikhou's training log
Yesterday - Rest day
Today
BP - 5 reps @ 40/50/60%
DL - 5 reps @ 40/50/60%
15 minute easy run
Today
BP - 5 reps @ 40/50/60%
DL - 5 reps @ 40/50/60%
15 minute easy run
Re: mikhou's training log
Yesterday - Rest day
Today
OHP - 4x5 @ 41.5kg
Barbell row - 4x5@ 58.7kg
SQ - 4x5 @ 91.5kg
Starting a new cycle today using Op I/A, TB2's schedule but at Op I/A, 3rd edition's percentages. My last cycle was ABA weekly where A was BP/WCU/SQ and B was OHP/Barbell row/DL. This cycle I am reversing the cluster and running A as OHP/Barbell row/SQ and B as BP/WCU/DL. My OHP and Barbell row numbers are pretty low as I had neglected them for a long time running Op with just BP/WCU/SQ. So I did a rep max before last cycle, calculated a 1RM, knocked 10% off for my training max, and am using forced progression to slowly raise the lifts. I've also realized over several runs of Op I/A that I'm not very good at auto-regulation, or more specifically knowing when to leave something in the tank. I can do more than standard Op 3x5, but when going beyond that I don't always know when to stop. So after taking another look at Prilepin's table, I have decided to do a little more but not allow myself to go hog wild. So my reps and sets at certain percentages will look like this:
75% - 4 sets x 5 reps
80% - 5 x 4
85% - 5 x 3
90% - 5 x 2
I decided on this after beginning my last cycle and it worked well so I'm going to keep it up.
Today
OHP - 4x5 @ 41.5kg
Barbell row - 4x5@ 58.7kg
SQ - 4x5 @ 91.5kg
Starting a new cycle today using Op I/A, TB2's schedule but at Op I/A, 3rd edition's percentages. My last cycle was ABA weekly where A was BP/WCU/SQ and B was OHP/Barbell row/DL. This cycle I am reversing the cluster and running A as OHP/Barbell row/SQ and B as BP/WCU/DL. My OHP and Barbell row numbers are pretty low as I had neglected them for a long time running Op with just BP/WCU/SQ. So I did a rep max before last cycle, calculated a 1RM, knocked 10% off for my training max, and am using forced progression to slowly raise the lifts. I've also realized over several runs of Op I/A that I'm not very good at auto-regulation, or more specifically knowing when to leave something in the tank. I can do more than standard Op 3x5, but when going beyond that I don't always know when to stop. So after taking another look at Prilepin's table, I have decided to do a little more but not allow myself to go hog wild. So my reps and sets at certain percentages will look like this:
75% - 4 sets x 5 reps
80% - 5 x 4
85% - 5 x 3
90% - 5 x 2
I decided on this after beginning my last cycle and it worked well so I'm going to keep it up.