tracer-actual Posted April 24, 2018 Report Share Posted April 24, 2018 **********************************************References / Sources of Information. Gymnastic Bodies Programs 8 Weeks Out - BioForce Conditioning Course ********************************************** Previous Holo-Log And so another Holo-Log begins, continuing the focus from the last. The previous log was an introduction to the idea of a Jedi Sentinal, and was focused around a specific 8 week block that I had whilst away from home. This Log will continue to monitor my progress towards Gymnastics Skills and my Cyber Security studies. It will also cover the usual suspects, like Philosophy, and maybe some of my creative projects - however the focus will be to record my physical training. The 4 week challenges can be used to surge in other areas. However, I received good news at work and I'll be moving into a command position - very exciting. To prepare for this I will be incorporating training from the BioForce Conditioning course (see references). The pillars I'll be focusing on for training are: 1. Cardiovascular Fitness - general endurance, aerobic fitness and recovery capacity 2. Strength Endurance - muscular endurance and ability to carry loads 3. Stress Tolerance - capacity to perform in high stress conditions Blended with this must be my interest in Gymnastics and my desire to progress in this training. Conditioning It is difficult to give a weekly schedule, and it will likely change from time to time. As a start point, it will look like: Mon: High Performance Recovery Training and Gymnastics Stretch Tue: Stimulation Day - Conditioning and Upper Body GST Wed: Development Day - Conditioning and Work Training Thu: Core GST, High Performance Recovery Training and Gymnastics Stretch Fri: Work Training (weight loaded walk), High Performance Recovery Training and/or Gymnastics Stretch Sat: Stimulation Day - Conditioning, Lower Body GST, Hand Stand GST Sun: Development Day - Conditioning and Upper Body Gymnastics Will run concurrent to conditioning and in-line with Gymnastics Bodies progressions. Programming may change depending on the conditioning block. The end point for this log will be the conclusion of the year, and assumption of my new job. Lets begin. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 1, 2018 Author Report Share Posted July 1, 2018 Sun 05 Aug 18 - Stimulation Training Day AM Warm Up Isometric Presses with 8kg Kettebell - both sides (From Week 37 of Delanie's KB course) Session GST - RC PE 2 - 5 x 15 and iM - Filmed for review - HBP PE 6 - 5 x 5 x 10s and iM - Filmed for review - Jefferson Curls - 10 reps @ 20kg - sPL PE 5 - 4 x 30s - Filmed for review BioForce Conditioning - Explosive Repeat - Broad Jumps. 15 sets of 4 jumps out, 4 jumps back with 60s skipping between each Handstand - Wrist Work - HS PE 4 - 5 x 30s, integrated with the iM of PE1, PE2 and PE3 in a circuit fashion but for form. PM Simple KB Swings Every 30s, with a 24kg KB: 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 1, 2018 Author Report Share Posted July 1, 2018 Mon 06 Aug 18 - Development Training Day AM Weightlifting Met Jack at the Gym. Hadn't seen him for months. Decided to train together. Squats 5 x 60kg 2 x 4 x 70kg 2 x 3 x 75kg 5 x 3 x 80kg Calf Raises - Seated 3 x 20 x 40kg AOCP Session Deadlifts 3 x 120kg 3 x 125kg 3 x 130kg 3 x 135kg Floor Press (superset with 12.5kg DB Bent Over Rows) 3 x 80kg 3 x 85kg 3 x 90kg Strength Accessory: 3 Rounds for quality of: - 20m Sled push (15kg) - 12 Step Ups with 12.5kg DBs - 10 Lying Leg Windmills / wipers holding 15kg plate overhead High Intensity Integrated Training For 15 mins: - 5 Heaves - 10 Push ups - 15 Squats - 200m Row - Managed 6 rounds, and the heaves, pushups and squats. About to start the row when timer ended Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 1, 2018 Author Report Share Posted July 1, 2018 Tue 07 Aug 18 - High Performance Recovery Training Day AM Recovery Work No warm up. Should have practiced breathing exercises Tempo Intervals - Assault Bike - 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM. Middle Split Stretch series - Excellent work this morning stretching. This has to become habit. Get rid of the 'high load/intensity is better' mindset and focus on becoming a lithe, agile, gymnastic Jedi PM Simple KB Swings Every 30s, with a 24kg KB. 5 mins total: 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 1, 2018 Author Report Share Posted July 1, 2018 Wed 08 Aug 18 - Development Training Day AM Warm Up Isometric Presses with 8kg Kettebell - both sides (From Week 37 of Delanie's KB course) Session GST - Quick hit out before work. - RC PE 2 - 8,5,5,5 - Adjusted height to 5 on the straps. Then did tempo 3-2-1 (3s raise, 2s hold, 1s lower) - crushed me. Going to keep working this style to mastery - HBP PE6 - 5 x 5 and iM - No issues. Keep at this for a bit - sPL PE 5 - 4 x 30s AOCP Session Squats 3 x 60kg 3 x 70kg 3 x 75kg 3 x 80kg 3 x 100kg Shoulder Press (superset with 12.5kg shrugs x 12 3 x 40kg 3 x 45kg 3 x 50kg 3 x 52.5kg Strength Accessory: 3 Rounds for quality of: - 20 crunches - 10 front plate raises (5kg) - Protracted all the way, like the GB seminar - 12 L-Sit overheard DB Press w/ 12.5kg DB High Intensity Integrated Training For 15 mins, with a partner (went with Beau): - 30m Fireman's Carry - 30m Overhead Plate Lunges (10kg) - 400m run - Got 4 rounds completed. HR average 80% the whole time. A good pace I think Cool Down Foam roll Calves, Hamstrings Hockey Ball Glutes and shoulder blades PM Simple KB Swings Every 30s, with a 24kg KB. 5 mins total: 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 1, 2018 Author Report Share Posted July 1, 2018 Thu 09 Aug 18 - High Performance Recovery Training Day AM Warm Up Bear Breathing - 8 reps Arm Bar - 8 reps per side Band Breaths - 4 per side Alternate Bear Breathing - 8 reps Recovery Work Tempo Intervals - Assault Bike - 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM. Front Split Stretch series - Great job Then... got sick... Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 1, 2018 Author Report Share Posted July 1, 2018 Fri 10 Aug 18 Nil - Been ill all day. Even had the day off work Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted July 1, 2018 Author Report Share Posted July 1, 2018 Mon 13 Aug 18 - High Performance Recovery Training Day PM Recovery Work Tempo Intervals - Assault Bike - 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM. Middle Split Stretch series - First day back after recovering from being sick Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted August 14, 2018 Author Report Share Posted August 14, 2018 Tue 14 Aug 18 - Stimulation Day AM Warm Up Bear Breaths - 8 reps Lying Leg Wiper Breaths - 8 Reps Elevated Feet Push-up Breaths - 8 Reps Session GST - RC PE 2 - 4 x 8, 5 and iM - Elevated to level 5 on the rope. Did all to 3-2-1 tempo - HBP PE 6 - 5 x 5 and iM - Did all to 3-2-1 tempo. Mastery I believe. Will film next time - sPL PE 5 - 5 x 12s - Filmed for review. Lowered the time to really work on protraction - Psuedo Planche Push-ups 6 x 5, with 2.5kg overgrasp forward dislocates x 5 - Lying backwards leg raises 5 x 10 with iM Cardiac Output - Treadmill run - 10 km/h at 1.0 incline for 20mins. Didn't wear HR monitor but this should have been 140-145 BPM. PM Simple KB Swings Every 30s, with a 24kg KB. 5 mins total: 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted August 15, 2018 Author Report Share Posted August 15, 2018 Wed 15 Aug 18 - Development Day AM Bioforce High Resistance Intervals - Sled with 80kg added 23 x 5s / 50s r Handstand - HS PE 4 - 5 x 30s, integrated with the iM of PE1, PE2 and PE3 in a circuit fashion but for form. AOCP Squats 5x75 5x80 5x85 5x90 5x100 Shoulder Press 5x30 5x35 5x40 Circuit 5-10-15 reps of each below Shuttles (single pushup at either end) – 20m Rope Heaves - After the heaves, do 200m C2 row and 150m Jerry Can Carry Cool Down Foam foll calves and quads Hockey Ball shoulders PM Simple KB Swings Every 30s, with a 24kg KB. 5 mins total: 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted August 19, 2018 Author Report Share Posted August 19, 2018 Thu 16 Aug 18 - High Performance Recovery Training Day AM Recovery Work Tempo Intervals - Assault Bike - 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM. Front Split Stretch series Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted August 21, 2018 Author Report Share Posted August 21, 2018 Fri 17 Aug 18 - Stimulation Day AM Explosive Repeats 10 x 5 jumps out and back w/ 60s skipping rocovery Then some random strength work with Jack - nothing too taxing, but just good catching up with him. About 30mins total. Then Deload week at work - Weight Loaded Walk for 4km with 20kg. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted August 21, 2018 Author Report Share Posted August 21, 2018 Sat 18 Aug 18 - High Performance Recovery Training Day AM Recovery Work Tempo Intervals - Assault Bike - 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM. Handstand - HS PE 4 - 5 x 30s, integrated with the iM of PE1, PE2 and PE3 in a circuit fashion but for form. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted August 21, 2018 Author Report Share Posted August 21, 2018 Sun 19 Aug - Stimulation Day AM GST Movement Series - Quadraped series, out and back on the green surface at the Gym of each activity, then go through that again. Surprisingly taxing - this will be good conditioning over time - HBP PE 6 - 5 x 5 and iM - Did all to 3-2-1 tempo. Remember to film next time - RC PE 2 - 9, 5, 6, 6, 5 and iM - Elevated to level 5 on the rope. Did all to 3-2-1 tempo - sPL PE 5 - 5 x 12s - Filmed for review. Submit video for review - Psuedo Planche Push-ups 6 x 5, with 2.5kg overgrasp forward dislocates x 5 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted August 21, 2018 Author Report Share Posted August 21, 2018 Mon 20 Aug - Development Day AM Bioforce High Resistance Intervals 24 x 5s sled push / 50s recovery - 85kg ontop of sled AOCP Squats - 3 x 80kg - 3 x 85kg - 3 x 90kg - 3 x 95kg - 3 x 100kg Floor Press - 3 x 70kg - 3 x 75kg - 3 x 80kg - 3 x 85kg Accessory work 3 rounds of: 12 x V-Ups 12 x single leg romanian deadlifts w/ 20kg dumbbell 12 x Press to pull-over HIIT For 15 mins: 5-10-15... and so on - Hand Release Burpees - 400m run between each set Got to finishing 25 burpees and had just started the run. About 150m in when timer hit. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted August 21, 2018 Author Report Share Posted August 21, 2018 Tue 21 Aug - High Performance Recovery Day AM Recovery Work Tempo Intervals - Assault Bike - 20 sets of 10s @ 70%, followed by 50s recovering to sub 130BPM. Middle Split Stretch Series - Well done for keeping up stretching for the third week now. Excellent. PM Simple KB Swings With a 24kg KB, all in a row 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L 2:43 First time 'testing' that. Randomly I just decided to do it! fun 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
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