500+ pull, 05:xx mile

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.

Best Week: 11-18 Nov 17

230/507 Deadlift 06:16 Mile
 
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[30/12/16]

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

Hip Thrust
110x8, 150x8
170x8x2

 
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.
 
[30/12/16]

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

Hip Thrust
110x8, 150x8
170x8x2



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!
 
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!

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.
 
[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.

Fuck yeah nice deads

Thanks man! Loved your monstrous 260.
 
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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.
 
Cheers man. What's your target for the DL? Your last set looked easy!
 
[3/1/17]

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

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


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

Shooting for anything over 500lbs this year, so 227.5kg. I want dat 5 plate dead. Current max is 215.
 
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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.
 
[4/1/17]

Jog 40 mins, Bike 10 mins

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.

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.
 
[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
 
[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
 
[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.
 
[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.
 
[14/1/17]

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