G's Tactical Barbell / MT Log | Page 22

Discussion in 'Training Logs' started by Genghiz, May 24, 2014.

  1. Genghiz Blue Belt

    Genghiz
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    I haven't competed in a long time and when I did it was all local smokers, but I'm in much better shape now.

    I've done BB twice, the first time was after reading Joel Jamieson's book. But I didn't really adhere to the principles or set things up properly. I didn't do it for very long and wasn't strict with HR or session frequency + duration. Basically my first attempt at Base was just adding in a few long runs, so I didn't notice much.

    2nd time around I decided to take it a little more seriously and ran the template from TB2. That was a lot easier to follow because everything was laid out "do this" style (session frequency/duration/HR zone etc) and it was easy enough to understand that I could sub in other sessions from the Vault if I wanted to change things up a little. I also tested a bunch of benchmarks before and after; 5k, 1.5mile times, max push-ups, pull-ups etc. so I was clearly able to see improvement or lack of improvement (lots of improvement). My results are still in my log somewhere.

    As far as the anaerobic/aerobic thing, if you read TB2 and Joel Jamieson's book you'll see that fighting and other activities commonly thought of as primarily anaerobic really aren't -- and rely a great deal on the aerobic system. The aerobic system resets or recharges the anaerobic system so the better your aerobic system, the more efficient and powerful your anaerobic system's going to be.

    I train mostly to support my Muay Thai, and after Base it was night and day difference in the ring (sparring). I have lots more in the gas tank, and my reputation during sparring changed from being that strong guy with no gas to being that strong guy that just keeps going. Another thing I notice is that all my HIC workouts have improved post-Base. In one instance I was able to double my # of rounds. And HICs are pretty much all anaerobic or work capacity.

    Keep in mind I've never trained the aerobic system/muscular endurance in isolation before Base, so maybe if you already have a good aerobic system you don't need to do it. Like if you've trained for marathons or Spartan Beasts or something before.
     
    #421
  2. Genghiz Blue Belt

    Genghiz
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    Muay Thai

    Emphasis on knees/elbows
    Pads
    Heavy Bag drills/combos
     
    #422
  3. Genghiz Blue Belt

    Genghiz
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    Week 3

    SE#1

    2H KB Swings/24
    Goblet Squats/24
    Chins
    Dips
    Knee-Ups

    3 x 30

    Intensity is up big time, 30 reps this week. Weight/load stays the same. I noticed I got much farther on each exercise before having to take a break, compared to week 1.
     
    #423
  4. Genghiz Blue Belt

    Genghiz
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    Dec 18 Sunday

    Missed training due to some Xmas socializing. May have eaten a little junk too.

    Dec 19 Monday:

    SE #2

    These higher rep SE workouts feel like cardio! The short rest intervals keep things moving.
     
    #424
  5. Genghiz Blue Belt

    Genghiz
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    Week 3 Cont'd

    LSS x 60m trail run
     
    #425
  6. Genghiz Blue Belt

    Genghiz
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    Week 3

    SE#3

    2H KB Swings/24
    Goblet Squats/24
    Chins
    Dips
    Knee-Ups

    3 x 30

    Ended up taking an extra day off in between SE sessions due to a combo of fatigue, poor sleep and holiday stuff.

    My best SE session yet though. Cruised through most of it continuously except for chins & knee ups.
     
    #426
  7. Genghiz Blue Belt

    Genghiz
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    Dec.23

    Muay Thai

    Skipping x 5 mins
    Stretching
    Sparring x 3 min rds
    Cool down

    Last class of the year, so as per tradition we spent most of it sparring to keep it fun and end on a high note.
     
    #427
  8. Genghiz Blue Belt

    Genghiz
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    Today:

    400m Resets x 4

    *bastardized version of 600m resets from Tactical Barbell II

    Love this drill. Wanted to really push the pace this time so cut down to 400.
     
    #428
  9. Genghiz Blue Belt

    Genghiz
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    Apex Hills x 5/24kg Kettlebell

    I have a love-hate relationship with this one. Just 5 rounds today.
     
    #429
  10. Genghiz Blue Belt

    Genghiz
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    Taking a day or two off, getting ready for my next strength block come the new year.
     
    #430
  11. Genghiz Blue Belt

    Genghiz
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    MT last night:

    Skipping x 5 mins
    Stretching
    Shadow Boxing/combos
    Pads
    Cool down

    Nice way to ease back into my first class of the year, nothing too intense. Haven't trained properly in close to a week, so I'm ready to buckle down and get going.
     
    #431
  12. Genghiz Blue Belt

    Genghiz
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    Back to max-strength today.

    MxS:

    Bench 175 4 x 5 (70%)
    Squats 260 3 x 5 (70%)
    Pull-ups (BW): 4 X 5

    I'll do a 3 week block with my old RMs to get back in the groove and then I'll force progression and increase the weights by 5-10lbs.

    Felt awesome getting back to the iron, as much as I like being fit in multiple domains, nothing feels as good as a solid lifting session.
     
    #432
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  13. Genghiz Blue Belt

    Genghiz
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    Jan.9 Muay Thai

    Jump rope x 5 mins
    Shadow boxing
    Partner drills/pads
    Sparring (light/technique focused)

    Cool down
     
    #433
  14. Genghiz Blue Belt

    Genghiz
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    MxS:

    Bench 175 5 x 5 (70%)
    Squats 260 5 x 5 (70%)
    Pull-ups (BW): 4 X 5

    Upped the volume for the second weekly session.
     
    #434
  15. Genghiz Blue Belt

    Genghiz
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    Conditioning:

    600m Resets x 3
    50m x 2

    I've mostly been doing the Resets with 400m. The 600m are a lot more challenging...amazing what an extra 200m feels like after that first 400. Big difference.
     
    #435
  16. Genghiz Blue Belt

    Genghiz
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    Muay Thai

    Jump rope x 5
    Stretching
    Kick/knee drills + technique
    Heavy bag (kicks/knees)
    Cool down
     
    #436
  17. Genghiz Blue Belt

    Genghiz
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    D1/Max-Strength 80%

    Squat 290 3 x 5
    Bench 195 5 x 5
    Pullups 4 x 10

    KB Swings 5 x 10/32kg
     
    #437
  18. Genghiz Blue Belt

    Genghiz
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    Fun-Run x 30 mins:

    Push-ups x 10
    Pistols x 3/leg
    ...every 2-5 min stop

    Feeling solid on the pistols, but kept the reps sub-maximal.
     
    #438
  19. Genghiz Blue Belt

    Genghiz
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    D2/ Max-Strength 80%

    Squat 290 3 x 5
    Bench 195 4 x 5
    Pullups 4 x 10

    Went with the minimum# of sets for squats. Legs still a little flat from my FunRun yesterday. Was a little shaky the first set but no issues after that. Felt really strong on the bench, I'm sensing possibly a new PR.
     
    #439
  20. Genghiz Blue Belt

    Genghiz
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    Muay Thai

    Jump rope x 5 mins
    Stretching

    Shadow Boxing
    Pads - elbows/knees
    Pads - combos

    Cool down
     
    #440

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