500+ pull, 05:xx mile

Discussion in 'Training Logs' started by SexyMahnaz, Dec 30, 2016.

  1. SexyMahnaz

    SexyMahnaz Green Belt

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    Another year, another log. Goals as per title. I just finished the Tactical Barbell base building phase & really liked the program, so now I'm transitioning into the "Professional" variant. It looks like this:

    #1 Strength
    #2 Anaerobic/Aerobic (eg. 5km time trial)
    #3 Strength
    #4 Anaerobic (eg. 100m resets)
    #5 Strength
    #6 Aerobic (40-60 mins LISS jog/bike)
    #7 Rest

    Sometimes I'll extend the training week to 8-9 days & add in some extra rest depending on feel. Strength mostly compounds except for day 3 where I'll add some fluff. At the moment I'm 85kg which is probably about right for my goals, but I may add a little more & get to 87/88ish.

    Best Week: 11-18 Nov 17

    230/507 Deadlift 06:16 Mile
     
    Last edited: Nov 16, 2017
  2. SexyMahnaz

    SexyMahnaz Green Belt

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    [30/12/16]

    Deadlift
    70x5, 110x5
    130x3, 150x3, 170x3
    190x5 [REP PB]
    150x3, 110x3

    Hip Thrust
    110x8, 150x8
    170x8x2

     
  3. SexyMahnaz

    SexyMahnaz Green Belt

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    Happy New Year! I'm at work, but there's nothing happening, & I've got the internet + company scotch so no complaints here. Today I was meant to do a 5km, but tapped out after 3.5kms due to the heat. After it cooled off I tried for a mile to see where I was at.

    [31/12/16]

    Mile Run

    06:36

    About what I expected time wise. Not awful, not good.
     
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  4. Viskovitz

    Viskovitz Blue Belt

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    Congrats on that rep PB. that's my 1rm max so perhaps I shouldn't comment on it... but I would say you need to stop jerking the weight of fthe floor and get some tension before pulling.

    I probably need to read Tactical Barbell to get some idias for my training (bike and barbell), so will as always follow your log. Happy new year!
     
  5. SexyMahnaz

    SexyMahnaz Green Belt

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    No worries, I've read about not jerking it off the ground before. I can't help but feel stronger when pulling that way though - even if it's a placebo. I feel pretty tight through the core & don't feel much tension in my biceps when doing so which is good re: injury risk, but I know guys a lot, lot stronger than me advise against it so the point is well taken. Happy New Year to you too bro! Give TB a read, well worth it imo.
     
  6. redbeard

    redbeard Blue Belt

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    Fuck yeah nice deads
     
  7. SexyMahnaz

    SexyMahnaz Green Belt

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    [1/1/17]

    Barbell Lunges
    50x8x3 p/s

    I was meant to start building up back squats, but after watching myself on video I'm still not happy re: form. Too much buttwink, & just garbage in general. The lunges hit my hammies OK which is what I wanted, so they will do for now.

    Pallof Press
    '7' settingx15x3

    DB Skullcrushers
    15x10x3

    Pull-Ups
    Bodyweightx5, +5x5, +10x5
    +15x5x3

    I use 3 gyms pretty regularly, & for some reason there hasn't been a weighted belt in any of them for the last few months. Looks like I'm buying one.

    Thanks man! Loved your monstrous 260.
     
    Last edited: Jan 1, 2017
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  8. SexyMahnaz

    SexyMahnaz Green Belt

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    [2/1/17]

    Tactical Barbell II #3 - 600M Resets

    Max effort, 5 mins rest x3

    1:58, 2:02, 2:07

    One day I'll run the prescribed 4, but for now x3 & I'm cooked.
     
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  9. redbeard

    redbeard Blue Belt

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    Cheers man. What's your target for the DL? Your last set looked easy!
     
  10. SexyMahnaz

    SexyMahnaz Green Belt

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    [3/1/17]

    Zercher Squat [starting from floor]
    60x5, 80x5
    100x3, 130x3
    150x4
    120x3, 100x3

    Bench Press
    50x5, 60x5, 70x5
    80x3
    90x7
    80x3, 70x3


    Shooting for anything over 500lbs this year, so 227.5kg. I want dat 5 plate dead. Current max is 215.
     
    Last edited: Jan 4, 2017
  11. The_observer86

    The_observer86 Green Belt

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    Nice log, man! DL looking strong.
    I've been thinking of doing something similar this year (good cardio and strength, 5 plates), but my starting point is much lower for now. I do LSD jogs once in a while, but may need to incorporate more intense stuff for the mile time.
     
  12. SexyMahnaz

    SexyMahnaz Green Belt

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    [4/1/17]

    Jog 40 mins, Bike 10 mins

    Cheers dood. Yeah, I like the idea of being both strong & fast but never really found a way to combine them that was effective & enjoyable for me. It's early days but TB is ticking a lot of boxes. I'm loving the LSD jogs - they will def help with your mile. I'd always thought they were a waste of time due to the low intensity, but I feel a lot better for them.
     
  13. SexyMahnaz

    SexyMahnaz Green Belt

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    [6/1/17]

    Deadlift
    60x5, 100x5
    130x3, 150x3, 170x3
    192.5x3
    170x3
    140x5

    Hip Thrust
    140x8x2
    170x8x2

    [7/1/17]

    Tactical Barbell II #3 - 600M Resets
    Max effort, 5 mins rest x3

    1:57,1:59, 2:12
     
  14. SexyMahnaz

    SexyMahnaz Green Belt

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    [9/1/17]

    BB Lunges
    60x8p/sx3

    Lying DB Tricep Extensions
    12'sx10x3

    Pull-Ups
    BWx5, +5x5, +10x5
    +15x5x3
    BWx8

    Pallof Press
    21x15x3

    [10/1/17]

    Tactical Barbell II #13 - Meat-Eater

    100m Sprint, 20 KB swings, walk back x5

    Sans kettle-bell today, still gotta buy one.

    CoC Grippers
    Sportx15x2
    #1x5
    #1.5x4
    #1x10
    Sport 30 sec holdsx3
     
  15. SexyMahnaz

    SexyMahnaz Green Belt

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    [11/1/17]

    Zercher Squat [starting from floor]
    60x5, 80x5
    100x3, 130x3
    155x7 [REP PB]
    120x3, 100x3

    Bench Press
    50x5, 60x5, 70x5
    80x3
    92.5x6
    70x5, 60x5

    Felt really strong today.
     
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  16. SexyMahnaz

    SexyMahnaz Green Belt

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    [12/1/17]

    Jog 30 mins, Bike 10 mins

    [13/1/17]

    Deadlift
    60x5, 100x5, 120x5
    140x3, 170x3
    195x4
    170x3
    140x5

    Hip Thrust
    140x8
    170x8x3

    I made this a few nights ago:



    It's legit. Nutrish & delish.
     
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  17. SexyMahnaz

    SexyMahnaz Green Belt

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    [14/1/17]

    Tactical Barbell II #2 - Fast 5km Tempo Run
    23:32
     
  18. SexyMahnaz

    SexyMahnaz Green Belt

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    [16/1/17]

    BB Lunges
    60x8p/s
    70x5p/s
    80x5p/sx2

    Lying DB Tricep Extensions
    12'sx10x3

    Pull-Ups
    BWx5, +5x5, +10x5
    +15x5x3

    Pallof Press
    21x15x2
    24.5x15
     
  19. SexyMahnaz

    SexyMahnaz Green Belt

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    [17/1/17]

    100m resets
    max effort, walk back x6

    [18/1/17]

    Atlas Stones
    50xheaps
    65xheaps
    75xwhatever
    90x3
    100xFxFxF eadyfc

    Zercher Squat [starting from floor]
    75x5, 105x5
    125x3, 145x3
    160x4

    Deadlift
    180x3
    200x2

    Random session @ the strongman gym. Wish I'd done more - farmers walks, zercher carries, tyre flips ... all the stuff I don't normally have access too. I felt really beat up & pretty weak today though - funny because just a week ago I felt great. Bench which was scheduled & skipped can be done tomorrow, then an easy deload week with a few massages chucked in too.
     
    Last edited: Jan 21, 2017
  20. SexyMahnaz

    SexyMahnaz Green Belt

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    [20/1/17]

    Jog 45 mins

    [21/1/17]

    Deadlift
    60x5x2, 100x5x4, 110x5

    Bench Press
    50x5, 60x5, 70x5
    80x3
    90x7
    80x5, 70x5

    Deep Tissue Massage

    So good. I was lucky enough to find a great masseuse & never regret these.

    [22/1/17]

    Tactical Barbell II #3 - 600M Resets
    Easy pace x3
     

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