Barkadion TB Logs

[Barkadion]

12/25/17
Block#10, OWT(4) OP
(2~3-10% addition to the Block#9 TM)
Week#5, Monday (85%)

Rest day

[Barkadion]

12/26/17
Block#10, OWT(4) OP
(2~3-10% addition to the Block#9 TM)
Week#5, Tuesday (85%)


Lifts
SSB Squat - 4x3, 200
VLP - 4x3, 170
Chins - 4x3, 30
RI - 2-3 min

Finisher
Band PA - 1x45, Blue band
Body saw with sliders - 1x25, BW
x3
RI - 90 sec

[Barkadion]

12/27/17
Block#10, OWT(4) OP
(2~3-10% addition to the Block#9 TM)
Week#5, Wednesday (85%)

Rest Day.

[Barkadion]

12/28/17
Block#10, OWT(4) OP
(2~3-10% addition to the Block#9 TM)
Week#5, Thursday (85%)


Lifts
SSB Squat - 3x3, 200
VLP - 4x3, 170
DL - 1x3, 325
RI - 2-3 min

Conditioning Finisher
AD ride, moderate steady pace
15 min

[J-Madd]

Bark -- You're in block four of OWT, right? Any general thoughts so far? You're not far from your big test? Did you do a test after block three?

[Barkadion]

Bark -- You're in block four of OWT, right? Any general thoughts so far? You're not far from your big test? Did you do a test after block three?

Hi J-MADD,

I have one more week to finish up.

Here is my log entry from Block#3 testing:

SSB Squat - 2x2, 1x6, 210
VLP - 2x2, 1x10, 170
Chins - 2x2, 1x3, 50
DL - Singles - 340, 370, 370

Red color - test lifts.

Here is my thoughts so far:

- It works. Very well balanced programming that WORKS. All my final lifts with forced progression applied will be PRs.
- It does require a lot of patience.
- It works well with steady 5% increase across all blocks and lifts except the WPUs. I'd say 2-3% increase for WPU is the safest bet.
- I am not sure is I will be testing it after I am done. Maybe test within the last week or just force progression.
- I need to be on the serious calories surplus for the last 2 blocks and still my recovery goes south.
- I can see how it can be MUST for yearly TB programming: BB->OWT->Continuation->Repeat.
- I can see how OWT approach can be applied to the standard OP templates (Keeping 80% TM for the initial block for instance).
- I would probably stick with OP I/A for all blocks if I am to do it again.
- I will do it again!

Thank you for excellent program, J-Madd!

[J-Madd]

SSB Squat - 2x2, 1x6, 210
VLP - 2x2, 1x10, 170
Chins - 2x2, 1x3, 50
DL - Singles - 340, 370, 370
Great tests. I like that you use the test-within-the-workout method.
Red color - test lifts.

Here is my thoughts so far:

- It works. Very well balanced programming that WORKS. All my final lifts with forced progression applied will be PRs.

That's really great to hear. I was hoping it would come out this way.

- It does require a lot of patience.

Definitely, and that's probably the hardest part; it's along, multimonth commitment.

- It works well with steady 5% increase across all blocks and lifts except the WPUs. I'd say 2-3% increase for WPU is the safest bet.

Great point, the WUP is sort of ill-behaved!

- I am not sure is I will be testing it after I am done. Maybe test within the last week or just force progression.
- I need to be on the serious calories surplus for the last 2 blocks and still my recovery goes south.

No doubt, those last two blocks are a serious grind, especially for us mature atheletes. :O

- I can see how it can be MUST for yearly TB programming: BB->OWT->Continuation->Repeat.

Before I went down the BJJ rabbit hole, that's how I played it!

- I can see how OWT approach can be applied to the standard OP templates (Keeping 80% TM for the initial block for instance).
- I would probably stick with OP I/A for all blocks if I am to do it again.
- I will do it again!

Thank you for excellent program, J-Madd!

You're very welcome, and thanks a bunch for your support!

[Barkadion]

12/29/17
Block#10, OWT(4) OP
(2~3-10% addition to the Block#9 TM)
Week#5, Friday (85%)

Rest Day.

[Barkadion]

12/30/17
Block#10, OWT(4) OP
(3-10% addition to the Block#9 TM)
Week#5, Saturday (95%)

Lifts
SSB Squat - 3x2, 225
VLP - 3x2, 190
Chins - 3x2, 60
RI - 2:30-3 min

Notes
* Heavy but doable
**Chins is rusty but I have gained few pounds with the calorie surplus and all holidays eating.
***Man oh man, I want to get done with the last block and get back to regular beauty of OP - sub-maxes and normal conditioning sessions

[Barkadion]

12/31/17
Block#10, OWT(4) OP
(3-10% addition to the Block#9 TM)
Week#5, Sunday (95%)

Rest day