Week 7 has been postponed.
I managed to injure my inner elbow tendon during training.
Its been very tender the last few days. Ive been icing and just trying not to do much to aggravate it.
It honestly feels like tendonitis, but i know that it was an impact that caused the tendon to flare up.
up until now, its been a bit painful to use my arms to stand up from a chair (or try to give resistance from any position resembling the bottom of a dip). Pushups I can do, but i have to be careful how i position my elbows.
So to not aggravate it further, i will be taking this week off.
When i return, im not sure if i will decide to start a brand new block, or just finish off the last 3 weeks of my 9 week block (7-9).
in any case, Im off!
Fazer's (noob) TB training log
Re: Fazer's (noob) TB training log
Continuation 2nd Block- Week 1: 6/26 - 7/2
Monday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,2,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday- HIC
Heavy Bag Resets
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - MS
Heavy Bag Resets
Core Finisher
Saturday - SE 3x10
KB swings @ 52 lbs
Goblet Squat @ 52 lbs
Renegade Rows at 20 lbs
pushups
Sunday - REST
Of Note: This was my first week back, after my tendon injury. I still have some pain, but its nearly completely gone. I decided to just start a new block, but im keeping the weights the same, because i dont have any smaller weights, be able to accurately judge my strength gains. I have not tested my 1RM again, will test at the end of this 6 week block. I Felt good being back this week. Next week with the 4th of july its going to be rough. I am now sticking almost exclusively with Heavy bag resets, as i need to be able to spar and perform high intensity drills for my classes, without being gassed.
Monday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,2,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday- HIC
Heavy Bag Resets
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - MS
Heavy Bag Resets
Core Finisher
Saturday - SE 3x10
KB swings @ 52 lbs
Goblet Squat @ 52 lbs
Renegade Rows at 20 lbs
pushups
Sunday - REST
Of Note: This was my first week back, after my tendon injury. I still have some pain, but its nearly completely gone. I decided to just start a new block, but im keeping the weights the same, because i dont have any smaller weights, be able to accurately judge my strength gains. I have not tested my 1RM again, will test at the end of this 6 week block. I Felt good being back this week. Next week with the 4th of july its going to be rough. I am now sticking almost exclusively with Heavy bag resets, as i need to be able to spar and perform high intensity drills for my classes, without being gassed.
Re: Fazer's (noob) TB training log
Continuation 2nd Block- Week 2: 7/3 - 7/9
Monday - REST
Tuesday- MS + HIC
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Heavy Bag Resets
Wednesday - REST
Thursday - REST
Friday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Heavy Bag Resets
Core Finisher
Saturday - REST
Sunday - SE (1.5 hours)
Martial arts training and drills + calisthenics
Of Note: This weekend included alot of food and drinks, as I had an extra long holiday weekend, that start on Friday and extended all the way through the 4th of July. Because of this, I ended up shifting my workouts over, and performing MS and HIC on the same day, both times this week. SE was replaced with Martial Arts training. As of Yesterday (Monday July 11) im still feeling the overall body soreness from Martial arts training. I will be pushing my workouts over one day this week. Also to note, Last week, I managed to somehow give myself sciatica pain (probably from all the sitting i do at work and while driving to and from). Thats also the other reason, why the 2nd round of MS+HIC was done on Friday, instead of Thursday. Still have a bit of tightness today, but alot less pain then when i first aggravted it.
Monday - REST
Tuesday- MS + HIC
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Heavy Bag Resets
Wednesday - REST
Thursday - REST
Friday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Heavy Bag Resets
Core Finisher
Saturday - REST
Sunday - SE (1.5 hours)
Martial arts training and drills + calisthenics
Of Note: This weekend included alot of food and drinks, as I had an extra long holiday weekend, that start on Friday and extended all the way through the 4th of July. Because of this, I ended up shifting my workouts over, and performing MS and HIC on the same day, both times this week. SE was replaced with Martial Arts training. As of Yesterday (Monday July 11) im still feeling the overall body soreness from Martial arts training. I will be pushing my workouts over one day this week. Also to note, Last week, I managed to somehow give myself sciatica pain (probably from all the sitting i do at work and while driving to and from). Thats also the other reason, why the 2nd round of MS+HIC was done on Friday, instead of Thursday. Still have a bit of tightness today, but alot less pain then when i first aggravted it.
Re: Fazer's (noob) TB training log
Continuation 2nd Block- Week 3 (EASY): 7/10 - 7/16
Monday - REST
Tuesday- MS + HIC
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x3 @ 185
SQ - 3x3 @ 185
Heavy Bag Resets
Wednesday - REST
Thursday - HIC
Heavy bag resets (5 rounds)
Friday - MISSED
Saturday - MISSED
Sunday - SE (2 hours)
Martial arts training and drills + calisthenics
Of Note: Coming off of previous weeks food and drink bender, and then overall soreness and fatigue that carried into this week, I turned Monday as an Off day, and combined MS and HIC on Tuesday. As the week waned on, I had planned to do MS on Friday, but my body was just telling me 'No'. Hopefully next week is a littler better. Sciatica pain has died down, and now it only feels like slight tightness in my hamstring. Also elbow tendon injury, seems to have healed up for the most part. So long as I dont aggravate it again, should be completely healed within the next 3-5 weeks.
Monday - REST
Tuesday- MS + HIC
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x3 @ 185
SQ - 3x3 @ 185
Heavy Bag Resets
Wednesday - REST
Thursday - HIC
Heavy bag resets (5 rounds)
Friday - MISSED
Saturday - MISSED
Sunday - SE (2 hours)
Martial arts training and drills + calisthenics
Of Note: Coming off of previous weeks food and drink bender, and then overall soreness and fatigue that carried into this week, I turned Monday as an Off day, and combined MS and HIC on Tuesday. As the week waned on, I had planned to do MS on Friday, but my body was just telling me 'No'. Hopefully next week is a littler better. Sciatica pain has died down, and now it only feels like slight tightness in my hamstring. Also elbow tendon injury, seems to have healed up for the most part. So long as I dont aggravate it again, should be completely healed within the next 3-5 weeks.
Re: Fazer's (noob) TB training log
Continuation 2nd Block- Week 4: 7/17 - 7/23
Monday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 4,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday- HIC
Heavy Bag Resets (5 rounds)
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 4,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - MISSED
Saturday - MISSED
Sunday - SE (2 hours)
Martial arts training and drills + calisthenics
Of Note: This week I managed to hit both my MS days. HIC took an off day on Friday, just due to overall laziness and exhaustion from work. I didnt have the energy to really move with the intensity that I wanted, when Friday after work came. Saturday was general rest day, because I had plans to teach and train on Sunday which would count for my SE. This coming week (wk 5), i will be adding possibly an extra HIC or E day, and bumping my heavy bag resets up from 5 rounds to 6 and see how i do. If i still feel fresh, i will add a 7th round.
Monday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 4,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday- HIC
Heavy Bag Resets (5 rounds)
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 4,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - MISSED
Saturday - MISSED
Sunday - SE (2 hours)
Martial arts training and drills + calisthenics
Of Note: This week I managed to hit both my MS days. HIC took an off day on Friday, just due to overall laziness and exhaustion from work. I didnt have the energy to really move with the intensity that I wanted, when Friday after work came. Saturday was general rest day, because I had plans to teach and train on Sunday which would count for my SE. This coming week (wk 5), i will be adding possibly an extra HIC or E day, and bumping my heavy bag resets up from 5 rounds to 6 and see how i do. If i still feel fresh, i will add a 7th round.
Re: Fazer's (noob) TB training log
UPDATE
So, getting back on the horse, and after about 4 weeks of letting me Elbow tendon heal up,
at the beginning of my 5th week, i attempted to do 2x2 sets/reps of dips, after my main workout.
In doing so, I strained/sprained my left shoulder. Either by going too hard (maybe 2x2 was too much to jump right back into dips, after not having done them for 4 weeks), or going to deep in the bottom portion of the dip.
I had some pretty bad pain/aching, so i went to the doc. He confirmed that my shoulder was injured but not anything major or permanent.
He gave me some anti inflammatory drugs and advised me to not lift for 4-6 weeks....
Its been about 2-3 weeks, and im feeling much better. I will be restarting a 6 week phase today, but i will be omitting dips altogether, at least for a few more weeks.
During these 2-3 weeks without lifting, I have been sticking to my HICs and SE's. with the majority of it being Martial arts oriented.
Heres to a new block of training!
So, getting back on the horse, and after about 4 weeks of letting me Elbow tendon heal up,
at the beginning of my 5th week, i attempted to do 2x2 sets/reps of dips, after my main workout.
In doing so, I strained/sprained my left shoulder. Either by going too hard (maybe 2x2 was too much to jump right back into dips, after not having done them for 4 weeks), or going to deep in the bottom portion of the dip.
I had some pretty bad pain/aching, so i went to the doc. He confirmed that my shoulder was injured but not anything major or permanent.
He gave me some anti inflammatory drugs and advised me to not lift for 4-6 weeks....
Its been about 2-3 weeks, and im feeling much better. I will be restarting a 6 week phase today, but i will be omitting dips altogether, at least for a few more weeks.
During these 2-3 weeks without lifting, I have been sticking to my HICs and SE's. with the majority of it being Martial arts oriented.
Heres to a new block of training!
Re: Fazer's (noob) TB training log
Sounds like my last hiccup with weighted dips. Dips are trucky.. I'm still recovering. Able to do landmine press but can't even thinking about the benching...fazer681 wrote:UPDATE
So, getting back on the horse, and after about 4 weeks of letting me Elbow tendon heal up,
at the beginning of my 5th week, i attempted to do 2x2 sets/reps of dips, after my main workout.
In doing so, I strained/sprained my left shoulder. Either by going too hard (maybe 2x2 was too much to jump right back into dips, after not having done them for 4 weeks), or going to deep in the bottom portion of the dip.
I had some pretty bad pain/aching, so i went to the doc. He confirmed that my shoulder was injured but not anything major or permanent.
He gave me some anti inflammatory drugs and advised me to not lift for 4-6 weeks....
Its been about 2-3 weeks, and im feeling much better. I will be restarting a 6 week phase today, but i will be omitting dips altogether, at least for a few more weeks.
During these 2-3 weeks without lifting, I have been sticking to my HICs and SE's. with the majority of it being Martial arts oriented.
Heres to a new block of training!
Good luck!
"Man is what he reads." - Joseph Brodsky
Re: Fazer's (noob) TB training log
thanks Barkadion!Barkadion wrote:
Sounds like my last hiccup with weighted dips. Dips are trucky.. I'm still recovering. Able to do landmine press but can't even thinking about the benching...
Good luck!
Yeah, I had been able to bump them up from 1 to 3x3 at the end of my 1st Continuation block....then thats when i injured my elbow tendon and had to ease off the pressing motion.
When I start my next 6 week phase, I will slowly re-introduce dips again.
Re: Fazer's (noob) TB training log
Continuation 2nd Block REDO- Week 1: 8/7 - 8/13
Monday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday- HIC
Heavy Bag Resets (5 rounds)
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - MISSED
Saturday - MISSED
Sunday - SE (2 hours)
Martial arts training and drills + calisthenics
Of Note: First week back after a couple of minor injuries. Still using the same weight for this last block before I try testing it. Missed one of my HICS this week due to my schedule. week 2 I will be combingin MS+HIC as I will have alot of meetings to attend to in the evnings. I will still be using MA+workout for my SE on weekends.
Monday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday- HIC
Heavy Bag Resets (5 rounds)
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - MISSED
Saturday - MISSED
Sunday - SE (2 hours)
Martial arts training and drills + calisthenics
Of Note: First week back after a couple of minor injuries. Still using the same weight for this last block before I try testing it. Missed one of my HICS this week due to my schedule. week 2 I will be combingin MS+HIC as I will have alot of meetings to attend to in the evnings. I will still be using MA+workout for my SE on weekends.
Re: Fazer's (noob) TB training log
Continuation 2nd Block REDO- Week 2: 8/14 - 8/20
Monday - MS + HIC
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
HIC -Heavy Bag Resets (5 rounds)
Tuesday- REST
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - REST
Saturday - REST
Sunday - HIC + SE (2 hours)
Heavy bag resets (4 rounds)
Martial arts training and drills + calisthenics
Of Note: This week was a fairly busy week for me. I had lots of stuff going on in the evenings. I compressed my MS and HICs together, in order to be able to stick to my block training as well as work around my schedule issues. Next week should be back to normal for the most part. Injuries and pains have been subsiding slowly. I still am having issues with sciatic type pain in and around my piriformis and gluteus medius. I have started to do about 5 minutes of MFR (myofascial release) with a lacrosse ball, at the end of my workouts. Noticeably less pain and tightness in my problem areas, the day after a hard workout, after using MFR.
Monday - MS + HIC
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
HIC -Heavy Bag Resets (5 rounds)
Tuesday- REST
Wednesday - REST
Thursday - MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - Fighter 3RM pullup program 3,3,2,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - REST
Saturday - REST
Sunday - HIC + SE (2 hours)
Heavy bag resets (4 rounds)
Martial arts training and drills + calisthenics
Of Note: This week was a fairly busy week for me. I had lots of stuff going on in the evenings. I compressed my MS and HICs together, in order to be able to stick to my block training as well as work around my schedule issues. Next week should be back to normal for the most part. Injuries and pains have been subsiding slowly. I still am having issues with sciatic type pain in and around my piriformis and gluteus medius. I have started to do about 5 minutes of MFR (myofascial release) with a lacrosse ball, at the end of my workouts. Noticeably less pain and tightness in my problem areas, the day after a hard workout, after using MFR.