Ima do a dna test this summer but im sure it was from west Africa like most of us. lol
other than that im pure floridian
Disaster of a weekend… Got to Boston Friday and had to leave on Saturday - couldn’t take it… Stress levels are high probably gonna cont to unload this week before starting strength template…
5-15-17
Hrv: 51.2
Daily change -10.2
Readiness 4 - Red
HR: 77.1
Like i mention earlier this weekend has been filled with stress, no way I can train today… Hrv is crashing low and HR is extremely high.
5-16-17
Hrv: 57.9
Daily change +6.7
Readiness 2 - Red
HR: 70.5
SMH… No training - maybe a 15min walk with my son…
5-20-17
Hrv: 77.3
Daily change +6.9
Readiness 9 - Green
HR: 60
I should be able to train starting on monday if all goes well this weekend. Still need to be careful because my weekly load is amber and monthly load is red…
Strength Block: 4 weeks
Week 1:
Monday: Neural Stimulation: RPE 6-7
Green
8 tempo runs+Dym E or A/D
Mid thigh pull 2x5
Clean pull 2x4
Deadlift 2x3 365
Amber:
10min cardiac
6 tempo runs+Dym E or A/D
Mid thigh pull 2x5
Deadlift 2x3
I listed both workouts based on my HRV reading this morning… I performed workout A (green). All tempo runs will be on the treadmill 10 sec on 60sec off - slight incline. For the explosive work I had choices of performing med ball throws, jumps, olympic lifts, it’s easier just to do the pulls for right now.
Tomorrow will be low volume acceleration work and heavy lower body development.
Lol, have you ever had readings this low before? This shows how handy HRV can be during times like this. After I hit some lifetime PR’s in my lifts a couple weeks back, it dove into the low 60’s when it’s usually in the mid 80’s.
Let’s chat about this later…
Week 1 in the books… Breakdown for the primary lifts.
Monday: Easy Day
Cg bench 6x5x60% r 30s (6 sets of 5 reps resting 30sec)
Tuesday: Hard Day
Back squats 10x5x60% r 60s
Wednesday: Med Day
Incline 8x5x60% r 45s
Thursday: Easy Day
Front squats 6x5x60% r 30s
Friday: Hard Day
Bench 10x5x60% 60s
Saturday: Med Day
Podium trap bar deadlift 8x5x60% r 45s
Look easy on paper but it’s hard work!!! #specialworkcapacity
Bodyfat is slowly dropping…
6-19-17
Meal 1: 2 scoops protein, coconut oil, walnut/almonds, caffeine, and vit c
Meal 2: 2 scoops protein, coconut oil, and peanut butter
Meal 3: Chicken breast, Green beans, and hot green tea+coconut oil
Meal 4: 2 scoops protein, peanut butter, (granola), caffeine, and vit c (90-120 mins pre workout)
Training: Fruits 30mins into workout
Postworkout: Protein (no carbs are needed since my primary goal is reduction in bodyfat)
Meal 5: Chicken breast, black beans, and spinach salad+balsamic dressing
Bedtime: Fish oil+water
I need slightly more carbs on squat days…
Week 2:
Monday: Easy
Cg bench 6x3x67.5% r 45s
Tuesday: Hard
Squats 10x3x67.5% r 90s
Wednesday: Med
Incline 8x3x67.5% r 60s
Thursday: Easy
Front squats 6x3x67.5% r 45s
Friday: Hard
Bench 10x3x67.5% r 90s
Saturday: Med
Podium trap bar deadlift 8x3x67.5% r 60s
Weight down 3 more pounds this week.
Is there any significance for using 67.5%? Looks like you are regulating intensity with number of sets and mode of exercise, while keeping weight % and reps per set the same.
High frequency training - 3 primary upper body lifting days (Cg bench, incline, bench press) and 3 primary lower body lifting days (back squat, front squat, podium trap bar deadlifts). The primary lifts will use submaximal loads, the volume of work will be high with controlled rest. The primary goal of this type of work is to get tons of practice with the primary lifts and develop special work capacity. The secondary lifts will be cycle weekly from 15’s to 12’s to 10’s etc.
So you have some secondary lifts as well, thanks for the elaboration.
Upper body days: Resting 30-45 sec btw sets
Back 4 sets
Triceps 2 sets
Biceps 2 sets
Neck 2 sets
Traps 2 sets
Shoulder 2 sets
Lower body days: Optional
Rdl/Pull thru/Hypers/Ham curls etc 2-3 sets
Ext tempo on upper body days
Looking comprehensive and dense.
Week 3:
Monday: Easy
Cg bench 3x5x50% r 30s
Tuesday: Hard
Squats 75% AMAP (10)
Friday: Hard
Bench 75% AMAP (13)
Saturday: Easy
Podium trap bar deadlift 3x5x50% r 30s
15 reps = Awesome
12 reps = Great
10 reps = Good
High stress this week so I didn’t push the reps, could have easily push for 12 but didn’t want to grind nor see tech breakdown. Thinking about getting into the sport of powerlifting… Thinking hard… Wanna see can I smash some records in the 181lbs RAW weight class i want nothing but a belt… My training right now is very casual and laid back until I figure what direction i wanna go.
Having fun right now studying Sheiko work and his lifters…
Week 4:
Monday:
Cg bench 4x5x65% r 60s
Tuesday:
Squats 8x5x65% r 75s
Wednesday:
Incline 6x5x65% r 60s
Thursday:
Front squat 4x5x65% r 60s
Friday:
Bench 8x5x65% r 75s
Saturday:
Podium trap bar dead 6x5x65% r 60s
Most of the presses are done with a pause.
Week 5:
Monday:
Cg bench 4x3x72.5% r 90s
Tuesday:
Squats 8x3x72.5% r 115s
Wednesday:
Incline 6x3x72.5% r 90s
Thursday:
Front squat 4x3x72.5% r 90s
Friday:
Bench 8x3x72.5% r 115s
Saturday:
Podium trap bar dead 6x3x72.5% r 90s
Feeling strong…
One more week - next week will be AMAP.
Breakdown for the next 8 months starting in August.
Hypertrophy: 12 weeks (4 week blocks - 3 loading/1 unloading) EX: Wk 1: 3x15, Wk 2: 3x12 and 3x10, Wk 3: 10-7-5-10-7-5, Wk 4: 2x10 and 2x6
Strength: 12 weeks ( 4 week blocks - 3 loading/ 1 unloading) EX: Wk 1: 3x5, Wk 2: 3x5 and 3x4, Wk 3: 3-2-1-3-2-1, Wk 4: 3x3 Or Wk 1: work up to 5rm (85%), Wk 2: 3rm (92.5%), Wk 3: 1rm (102%), Wk 4: unload
Power: 8 weeks ( 4 week blocks - 3 loading/1 unloading) A program I have had success with in the past - canadian ascending - descending power training from Jean Boutet.
The running in the hypertrophy block will be 20mins of cardiac work as a warmup before the lifting sessions and one day of tempo 200’s on Fridays. The strength block will follow the same protocol. The power block weeks 1-4 will have 2 treadmill running sessions and 2 cardiac sessions… Weeks 5-8 2 low volume sled acceleration sessions, 1 bike tempo and 1 treadmill tempo.
Goals:
Increase lean muscle mass in key sprinting muscles.
Increase maximal strength levels in the squat, bench press, and deadlift.
Increase mobility with daily mobility sessions and therapy weekly.
Maintain general fitness and hrv scores.
Stay within a functional bodyfat %.