paolo234 Training Log

[paolo234]

Started my first TB Fighter/Green block.

Age:26
Height: 5'3
Weight: 145lbs

Background:
I've lifted weights in high school, and got into power-lifting my last two years of college. Hit a 980lb total in the 165lb class. Got into triathlons, and did a half-ironman 2018. My athletic goals for 2020 is to earn the Trifecta Spartan, and be conditioned for OCS by winter.

My strength and conditioning is decent. My PR's are roughly 235 BP, 280 SQ, and 405 DL. I can do 50-60 push ups, 20 pull ups, and 24 min 5K.

Goals:
Run a <22min 5k. Improve my SE on body weight exercises. Condition my aerobic and anaerobic system to handle 2+ hours of endurance, whether it be hiking on the weekends, rucking, PT, or performing at obstacle type races.

[paolo234]

Day 1:
4 x 5 @75%
FSQ
BP
WPU

I ran back squat during BB, but after reading TB1 closely, I will be replacing back squat with front squat. I rough estimated my 1RPM, and went from there.

Day 2: Standard Fun Run, 10km

Day 3: 60min LSS, 10km

[paolo234]

Day 4: No access to barbell equipment. Changing MS to pushups, KB front squats, weighted pull ups. Applied 75% of 1RM to BW excercises.

3x30 PU
3x22 KB FSQ
4x5 WPU (30lb ruckpack)

Day 5: 50 min LSS

Day 6: Rest

Day 7: Tempo run. 10m easy, 20m under 10k race pace, 15m easy to get back home.

Comments: First week of Fighter/Green completed. My breathing, pacing, aerobic capacity on my LSS has improved since the beginning of BB. I don't track my pacing during LSS but roughly 10:20-10:45min/mile now. My weekly mileage with four E sessions is 21-24 miles. I initially wanted to run Fighter Bangkok but went against it. Along with an increase in mileage, my work has been busy, and also doing a daily company walking challenge. I have been undereating roughly with an estimate of 800-1000 daily deficit in calories. I don't count, but I know my body well. I felt off/weak on days 4-5, hence why the following rest day. Emphasized on upping food intake/electrolytes day 6, and felt much better on my day 7 tempo run.

No access to barbells. Will continue to figure out MS routine. Might change FSQ to pistols like suggested in the books, and 'Selection Prep' thread.

[Stefano]

Might change FSQ to pistols like suggested in the books, and 'Selection Prep' thread.

If I can suggest you: another great Squat variation is the Bulgarian Split Squat (my cluster, right now, is composed by Weighted Pull Ups, Weighted Ring Dips and Bulgarian Split Squats, as heavy as i can).

I discovered this exercise reading some great post in this forum (J-Madd inspired me with a post where he explained the benefits of the exercise) and finally, considering this complicated situation, i decided to try it.

I can tell you that is an amazing movement, really tough and perfect for a MS cluster. Another great merit is that Bulgarian Split Squats are easier to load than Pistols, so you can go really heavy when you progress.

[paolo234]

Might change FSQ to pistols like suggested in the books, and 'Selection Prep' thread.

If I can suggest you: another great Squat variation is the Bulgarian Split Squat (my cluster, right now, is composed by Weighted Pull Ups, Weighted Ring Dips and Bulgarian Split Squats, as heavy as i can).

I discovered this exercise reading some great post in this forum (J-Madd inspired me with a post where he explained the benefits of the exercise) and finally, considering this complicated situation, i decided to try it.

I can tell you that is an amazing movement, really tough and perfect for a MS cluster. Another great merit is that Bulgarian Split Squats are easier to load than Pistols, so you can go really heavy when you progress.

Hey Stefano,

thanks for the suggestion. Let me see if I can find an alternative benchtop to place my feet on. I have adjustable dumbbells that goes up to 50lbs and I'll give this a go on my next MS. I was afraid I couldn't go as heavy with FSQ.

[paolo234]

Week 2, Day 1:
AM:
FSQ 4x5 w 45lb dumbbells
OHP 4x5 w 40lb dumbbells
WPU 4x5 w 30lb rucksack
PM:
50min LSS

Week 2, Day 2:
Fun-Run 10km

[paolo234]

2.3
50 min LSS

2.4
MS
FSQ 4x5 w 45lb dumbbells
OHP 4x5 w 40lb dumbbells
WPU 4x5 w 30lb rucksack

10/10 workout. New carbohydrate supplement came in. 25g preworkout. I'm experimenting with targeted-keto only on max strength days.

2.5
APEX HILLS
8 sets w 35lb KB

2.6
10k LSS

2.7
Rest

[paolo234]

3.1
MS @ 90%; can only go up to 52.5 lb dumbbells
4x3 OHP
4x3 FSQ
4X3 WPU

45min LSS

3.2
Got carried away, had a little too much beer and junk food with the family last night.
A small bodybuilding/hypertrophy workout with my brothers to get back on track. 3x8-10, not heavy, full body, using household quarantine items. ~40min.
followed w/
40 min LSS. The hangover creeped in after.

3.3
Rest. 15 min yoga, 15 min foam roll. Assessed muscle imbalances with this initial base test. weak glute bridge (~22sec), single leg deadlifts at body weight (lost balance, ~5 reps each side), horrible pistol squats.
Going to re-strategize my MS to supplement my E sessions. Will incorporate pistol squats, along with core work like glute bridges routinely to correct my lower-body muscle imbalances.
I suspect I am quad dominant when it comes to running, and I need to activate my glutes more. Going to slow down my LSS today and really work on my form.

[paolo234]

3.4
35min LSS

Focused on my running form by activating my glutes, applying a midfoot strike, relaxed face and shoulders. My HR read 160, I was spending energy kicking my feet backwards, more locomotive like. Not worried about HR, wanted to practice natural running form if I am going to be logging 20+ miles/week on Green.

Glute bridge + pistol squat practice.

[paolo234]

3.5
4x3 @ 90% OHP
3x5 Bulgarian Split Squats @ bodyweight
4x3 WPU 30 lb ruck

Addressing anterior pelvic tilt, with 15min stretch cool down consisting of glute bridges, planks, slow reverse lunges.