05/23/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 3
Day 8
Rest. No deload this block.
G2B's Goal Based Training
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
Here's my next block. I created an Excel spreadsheet last last block that auto-fills all of my percentages. I only have to enter my max for each lift.
EVERY lift got a bump this block. Everything has been feeling good. Only my WPU has been much of a challenge, and that might just be because I'm putting on weight. 5 lbs for everything except SQ, which got 10.
I should note that I was tempted to start 531 for my PP too, since I need to be able to put 200 lbs over my head in the log press, and I currently can't PP that much. But, I'm sticking to the original goal for this Episode.
I still really want to hit the goals of a 405 max SQ (I know I hit that as a calculated max recently, but I want to "own" that weight, and work my way up to it until it's my max in the above spreadsheet) and 315 BP. As I get closer to those goals and closer to my strongman comp I'll start phasing BP and SQ out of the emphasized movements, and start phasing in PP and DL as they are more important for strongman.
EVERY lift got a bump this block. Everything has been feeling good. Only my WPU has been much of a challenge, and that might just be because I'm putting on weight. 5 lbs for everything except SQ, which got 10.
I should note that I was tempted to start 531 for my PP too, since I need to be able to put 200 lbs over my head in the log press, and I currently can't PP that much. But, I'm sticking to the original goal for this Episode.
I still really want to hit the goals of a 405 max SQ (I know I hit that as a calculated max recently, but I want to "own" that weight, and work my way up to it until it's my max in the above spreadsheet) and 315 BP. As I get closer to those goals and closer to my strongman comp I'll start phasing BP and SQ out of the emphasized movements, and start phasing in PP and DL as they are more important for strongman.
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/24/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 3
Day 1
Mobility
ROMWOD
StrengthA1
SQ:
5@215 (65%)
5@250 (75%)
10@285 (85%) PR set
5@315 (95%) Joker set
3@335 (100%) Joker set
WPU: 3x5@70(70%)
PP: 3x5@120 (70%)
RI 3-5 mins
Assistance
NG OHP 8-12
Pendlay Rows 8-12
RDL 8-12
x3
Finisher
Softball-Grip Pull-ups 5
Burpee Box Jumps 3
x5
Notes
-Squats crushed me. Just felt tired. Maybe it was the heat, maybe I really did need the deload. Oh well. I'll do minimum next time this week, so hardest lift of the week is done. Missed my first set last set, whoops.
-Gunna start trying to cram in accessories on days I lift but don't work. As I get gear this will be oriented towards strongman.
-This finisher was a gaser! I liked it. I'm really a fan of the finishers I've been doing. Just 5 minutes so I can always fit it in. And I can get really creative and just do stuff I enjoy.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 3
Day 1
Mobility
ROMWOD
StrengthA1
SQ:
5@215 (65%)
5@250 (75%)
10@285 (85%) PR set
5@315 (95%) Joker set
3@335 (100%) Joker set
WPU: 3x5@70(70%)
PP: 3x5@120 (70%)
RI 3-5 mins
Assistance
NG OHP 8-12
Pendlay Rows 8-12
RDL 8-12
x3
Finisher
Softball-Grip Pull-ups 5
Burpee Box Jumps 3
x5
Notes
-Squats crushed me. Just felt tired. Maybe it was the heat, maybe I really did need the deload. Oh well. I'll do minimum next time this week, so hardest lift of the week is done. Missed my first set last set, whoops.
-Gunna start trying to cram in accessories on days I lift but don't work. As I get gear this will be oriented towards strongman.
-This finisher was a gaser! I liked it. I'm really a fan of the finishers I've been doing. Just 5 minutes so I can always fit it in. And I can get really creative and just do stuff I enjoy.
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/25/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 2
Mobility
ROMWOD
StrengthB1
PC: 3x5@135
BP:
5@160 (65%)
5@185 (75%)
8@205 (85%) PR set
4@235 (90%) Joker set FAILURE*
RI 3 mins
Notes
*Remember yesterday when I said I should have taken a deload? Ya, I should have. Performance was just really low today, ending in the roll of shame. The spirit is willing, but the body can't keep up. Time to deload.
-Deload: My body can't keep up with my training. It's just not in my personality to not train hard. So if I have to deload every 3 week block, so be it. I need to make my deloads worth it though. I'm going to be more aggressive with my recovery during the deloads. More mobility work, more smashing, more sleep, maybe some recovery baths.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 1
Day 2
Mobility
ROMWOD
StrengthB1
PC: 3x5@135
BP:
5@160 (65%)
5@185 (75%)
8@205 (85%) PR set
4@235 (90%) Joker set FAILURE*
RI 3 mins
Notes
*Remember yesterday when I said I should have taken a deload? Ya, I should have. Performance was just really low today, ending in the roll of shame. The spirit is willing, but the body can't keep up. Time to deload.
-Deload: My body can't keep up with my training. It's just not in my personality to not train hard. So if I have to deload every 3 week block, so be it. I need to make my deloads worth it though. I'm going to be more aggressive with my recovery during the deloads. More mobility work, more smashing, more sleep, maybe some recovery baths.
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/26/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 1
Previous Day Stats
Sleep: 8:17 @ 65%*
Fuel: 2801 kcals, 178 P, 242 C, 124 F
Movement: ~6125 steps
Mobility and Recovery
ROMWOD x2
Cool shower**
Notes
-Gunna try adding more info to my log like sleep and fuel, to keep myself accountable.
*Woke up a few times. Idk why.
**Trying to work myself up to contrast showers and ice baths. I'm a wimp when it comes to the cold.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 1
Previous Day Stats
Sleep: 8:17 @ 65%*
Fuel: 2801 kcals, 178 P, 242 C, 124 F
Movement: ~6125 steps
Mobility and Recovery
ROMWOD x2
Cool shower**
Notes
-Gunna try adding more info to my log like sleep and fuel, to keep myself accountable.
*Woke up a few times. Idk why.
**Trying to work myself up to contrast showers and ice baths. I'm a wimp when it comes to the cold.
Re: G2B's Goal Based Training
G2B, are you on calorie deficit?Green2Blue wrote:05/26/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 1
Previous Day Stats
Sleep: 8:17 @ 65%*
Fuel: 2801 kcals, 178 P, 242 C, 124 F
Movement: ~6125 steps
Mobility and Recovery
ROMWOD x2
Cool shower**
Notes
-Gunna try adding more info to my log like sleep and fuel, to keep myself accountable.
*Woke up a few times. Idk why.
**Trying to work myself up to contrast showers and ice baths. I'm a wimp when it comes to the cold.
"Man is what he reads." - Joseph Brodsky
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
Nope. Very slight surplus.Barkadion wrote:
G2B, are you on calorie deficit?
Re: G2B's Goal Based Training
OK. Clean bulk.. NiceGreen2Blue wrote:Nope. Very slight surplus.Barkadion wrote:
G2B, are you on calorie deficit?
"Man is what he reads." - Joseph Brodsky
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/27/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 2
Previous Day Stats
Sleep: 7:56 @ 90%
Fuel: 2690 kcals, 184 P, 144 C*, 155 F
Movement: ~3683 steps
Mobility and Recovery
ROMWOD
MFR 10 mins
Cool shower
Notes
*Going to try reducing carb intake while I deload from now on. I think it's beneficial to vary your diet occasionally, and I know carbs can be inflammatory.
-On that same note I'm going to try reducing caffeine intake during deloads. I generally consume a minimum of a half a pot of coffee in the morning.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 2
Previous Day Stats
Sleep: 7:56 @ 90%
Fuel: 2690 kcals, 184 P, 144 C*, 155 F
Movement: ~3683 steps
Mobility and Recovery
ROMWOD
MFR 10 mins
Cool shower
Notes
*Going to try reducing carb intake while I deload from now on. I think it's beneficial to vary your diet occasionally, and I know carbs can be inflammatory.
-On that same note I'm going to try reducing caffeine intake during deloads. I generally consume a minimum of a half a pot of coffee in the morning.
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/29/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 4
Previous Day Stats
Sleep:
Fuel:
Movement:
Mobility and Recovery
ROMWOD
HIC
Did Murph with a few guys from work. A lot tougher than I expected. Made me pretty sore. Maybe not ideal for my deload, but it's the only difficult workout in the week.
Notes
05/30/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 5
Previous Day Stats
Sleep:
Fuel:
Movement:
Mobility and Recovery
ROMWOD
MxS
SQ 3x5@65%
WPU 3x5@65%
PP 3x5@65%
Notes
05/31/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 6
Previous Day Stats
Sleep:
Fuel:
Movement:
Mobility and Recovery
ROMWOD
MxS
DL 3x5@65%
BP 3x5@65%
Notes
-Wife got me a spiffy lifting accelerometer for my birthday. I'll post some data as soon as I get the hang of the thing.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 4
Previous Day Stats
Sleep:
Fuel:
Movement:
Mobility and Recovery
ROMWOD
HIC
Did Murph with a few guys from work. A lot tougher than I expected. Made me pretty sore. Maybe not ideal for my deload, but it's the only difficult workout in the week.
Notes
05/30/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 5
Previous Day Stats
Sleep:
Fuel:
Movement:
Mobility and Recovery
ROMWOD
MxS
SQ 3x5@65%
WPU 3x5@65%
PP 3x5@65%
Notes
05/31/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 3
Week 4 Deload
Day 6
Previous Day Stats
Sleep:
Fuel:
Movement:
Mobility and Recovery
ROMWOD
MxS
DL 3x5@65%
BP 3x5@65%
Notes
-Wife got me a spiffy lifting accelerometer for my birthday. I'll post some data as soon as I get the hang of the thing.