500+ pull, 05:xx mile

Discussion in 'Training Logs' started by SexyMahnaz, Dec 31, 2016.

  1. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #1
  2. SexyMahnaz Green Belt

    SexyMahnaz
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    [30/12/16]

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

    Hip Thrust
    110x8, 150x8
    170x8x2

     
    #2
  3. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #3
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  4. Viskovitz Blue Belt

    Viskovitz
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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!
     
    #4
  5. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #5
  6. redbeard Blue Belt

    redbeard
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    Fuck yeah nice deads
     
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  7. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #7
    Last edited: Jan 1, 2017
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  8. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #8
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  9. redbeard Blue Belt

    redbeard
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    Cheers man. What's your target for the DL? Your last set looked easy!
     
    #9
  10. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #10
    Last edited: Jan 4, 2017
  11. The_observer86 Green Belt

    The_observer86
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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.
     
    #11
  12. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #12
  13. SexyMahnaz Green Belt

    SexyMahnaz
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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
     
    #13
  14. SexyMahnaz Green Belt

    SexyMahnaz
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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
     
    #14
  15. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #15
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  16. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #16
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  17. SexyMahnaz Green Belt

    SexyMahnaz
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    [14/1/17]

    Tactical Barbell II #2 - Fast 5km Tempo Run
    23:32
     
    #17
  18. SexyMahnaz Green Belt

    SexyMahnaz
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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
     
    #18
  19. SexyMahnaz Green Belt

    SexyMahnaz
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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.
     
    #19
    Last edited: Jan 21, 2017
  20. SexyMahnaz Green Belt

    SexyMahnaz
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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
     
    #20

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