tracer-actual Posted March 24, 2019 Author Report Share Posted March 24, 2019 Sat 24 Mar 19 - High Peformance Recovery Day Morning HRV Score - 71 - Readiness 10 - Parasympathetic Surprising score today, noting the volume and intensity of yesterday. Perhaps it will compound later. Because of high HRV, decided to go harder for the tempo intervals. Tempo Intervals - Assault Bike 20 sets of: - 12s work / 48s rest - averaged over 700 watts for each work interval. Total work was ~190 calories. Daily Victory - Win. Had a great time with the family. Started playing Bloodborne (cool) and Darksiders 2. Getting right into Darksiders 2, which is nice for a change - it is good to be back into video games for a bit. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted March 24, 2019 Author Report Share Posted March 24, 2019 Sun 25 Mar 19 - Rest Morning HRV Score - 65 - Readiness 6 - Sympathetic Day of rest Daily Victory - Win, another great day with the family. Also got some airbrushing done! 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted March 24, 2019 Author Report Share Posted March 24, 2019 Mon 26 Mar 19 - Stimulation Training Day Morning HRV Score - 69 - Readiness 9 - Sympathetic AM Conditioning Running Session - 'Monah' 2:00 at pace/ 2:00r - 560m (3:35 min/km) 2 x 1:00 at pace / 1:00r - 280m (3:34 min/km) - 300m (3:21 min/km) 4 x 0:45 at pace / 0:45r - 220m (3:29 min/km) - 220m (3:25 min/km) - 220m (3:24 min/km) - 220m (3:25 min/km) 6 x 0:30 at pace / 0:30r - 150m (3:25 min/km) - 150m (3:20 min/km) - 140m (3:35 min/km) - 130m (3:45 min/km) - 140m (3:42 min/km) - 140m (3:30 min/km) - Again, breathing hard at the end Daily Victory - Win. I did my best 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted March 26, 2019 Author Report Share Posted March 26, 2019 Tue 26 Mar 19 - Development Training Day Morning HRV Score - Nil - Slept in to 0730 h because of night training until 2359 h AM GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 5 Straight Bar Dips - 5 Reverse Straight Bar Dips - 5 Korean Dips - 5 Reverse Korean Dips - RC PE 2 - 12, 12, 12, 9, 9 - Felt it on the last two sets. Good work, keep it up! 80% consistantly is king (Elite Minds). - Planche Leans - 4x30s - Feeling stronger, and as good as last time I did these. Grind away. Keep grinding and enjoy the journey!. - Russian Dips - 5 x 4 - Need to chase up the feedback from last week Daily Victory - Win. I theoretically could have done more training, however I completed all my dip training and the planche leans, which ordinarily fall away in such sessions. Given the late night, I think this was a good (best) outcome. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted March 27, 2019 Author Report Share Posted March 27, 2019 Wed 27 Mar 19 - Testing Day 1 Morning HRV Score - 71 - Readiness 9 - Parasympathetic AM Part 1 of testing - 19 Heaves - no time limit, chin over the bar, any grip (I did overgrasp) - 120 situps (feet unheld) - Test stopped at 120. Felt really good, I was going for 200 mentally - 104 Cadence Push-Ups - This is a PB for me and I was very happy. Cadence was 3 seconds (same as situps) - 2.4km run with 13kg (including helmet and weapon) - 12:50 - Given I havent done any weight loaded running, or running with boots, I wanted to get sub 13:00 and achieved it. This will get better throughout the next quarter as training shifts towards the specific phase. Overall, very pleased with the result - particularly given two late nights in a row leading up to it. GST is working, and my conditioning hasn't degraded (it isn't the focus at the moment). Performance was very good. Daily Victory Loss - While I did my best physically, I didn't prepare well enough for a review activity at work and didn't maximise the potential. I consciously knew I could have done more to prepare, but got lazy. Lesson learnt 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
WhiteGhost Posted March 27, 2019 Report Share Posted March 27, 2019 15 hours ago, tracer-actual said: 104 Cadence Push-Ups - This is a PB Beast! That is a lot of pushups. I always hated cadence pushups because they would go slower than my regular speed so it would throw me off 1 Quote HUNTER OF ALL THINGS SHINY Intro Thread Challenge Log Bodyweight Exercise Library Recipe Book Shuffle Club Level 2 Ninja Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11 Link to comment
tracer-actual Posted March 28, 2019 Author Report Share Posted March 28, 2019 On 3/28/2019 at 2:03 AM, WhiteGhost said: Beast! That is a lot of pushups. I always hated cadence pushups because they would go slower than my regular speed so it would throw me off Thanks mate Thu 28 Mar 19 - Testing Day 2 Morning HRV Score - 71 - Readiness 8 - Parasympathetic AM Part 2 of testing - 10km best pace with 22kg of gear: 1 hour, 19 minutes - 10 min tread water, followed by 400m swim in clothing (18 minute cut off, did it in 15). As per usual, the swim test isn't difficult to pass, but I am not a very good swimmer. The weight loaded march went well, with an average pace of 7:54 min/km. Daily Victory Win 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted March 30, 2019 Author Report Share Posted March 30, 2019 Fr 29 Mar 19 - High Peformance Recovery Day Morning HRV Score - 72 - Readiness 8 - Parasympathetic Despite HRV score, was tired from the last two days of testing. Felt it in the legs, so went for a recovery tempo interval session. Tempo Intervals - Assault Bike 20 sets of: - 10s work / 50s rest - Didn't go too hard - focused on recovering HR to below 120. Daily Victory - Win. Prizes and award for the competition over the last two days made for an excellent day with the work team 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted March 31, 2019 Author Report Share Posted March 31, 2019 Sat 30 Mar 19 - Stimulation Training Day Morning HRV Score - 70 - Readiness 10 - Parasympathetic AM High Resistance Intervals 24 x 5s sprint sled push / 50s recovery - 90kg on the sled Daily Victory - Loss. I didn't do what I had planned and had no excuses. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted March 31, 2019 Author Report Share Posted March 31, 2019 Sun 31 Mar 19 - Stimulation Training Day Morning HRV Score - 68 - Readiness 4 - Sympathetic AM KB Swings S&S Protocol - Simple 10 sets of 10 double arm swings, every 30 seconds (5:00 total), with a 32kg KB GST Hollow Body Holds - 4 x 48s - Keep grinding Negative Hanging Leg Lifts - 4 x 3 - Felt it today, but keep at it! They are working Tempo Intervals - Stimulation level - Assault Bike 20 sets of: - 12s work / 48s rest - Calories just over 190, to give a marker for effort. Work intervals were all averaged in the 800+ watts, recovery low (between 30-40 watts). Daily Victory - Win. A great time with family and got lots of work done, including house chores. Plus training was good. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 2, 2019 Author Report Share Posted April 2, 2019 Mon 01 Apr 19 - Stimulation Training Day Morning HRV Score - 67 - Readiness 7 - Sympathetic Travelling today for work - didnt plan on doing anything (hence yesterday wasnt a rest day). But once I got settled in the afternoon I had time and felt good, so did some quick conditioning. PM C2 Rowing - 'Monah' Unlike running, when rowing I do complete active rest/recovery 2:00 at pace/ 2:00r - 580m (1:43.4 min/500m) 2 x 1:00 at pace / 1:00r - 295m (1:41.6min/500m) - 294m (1:42.0 min/500m) 4 x 0:45 at pace / 0:45r - 219m (1:42.7 min/500m) - 221m (1:41.8 min/500m) - 220m (1:42.2 min/500m) - 222m (1:41.3 min/500m) 6 x 0:30 at pace / 0:30r - 146m (1:42.7 min/500m) - 145m (1:43.4 min/500m) - 146m (1:42.7 min/500m) - 146m (1:42.7 min/500m) - 146m (1:42.7 min/500m) - 145m (1:43.4 min/500m) Daily Victory - Win. Did my best Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 3, 2019 Author Report Share Posted April 3, 2019 Tue 02 Apr - Development Training Day No HRV as I am away for work. Development training day will be limited somewhat, but just going to get after some strength training GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 5 Straight Bar Dips - 5 Reverse Straight Bar Dips - 5 Korean Dips - 5 Reverse Korean Dips - Heaves - 5 sets of 5 reps, focusing on tight body control and tension. No rings to do Ring Rows, so went for some heave instead - KB Clean and Press - 5 sets. 1st set was 16kg KB for 10 reps per arm, 2nd-5th set was 20kg KB for 5 reps per arm - Planche Leans - 4x30s - Enjoying this journey! - Incline Bench Press - 5 sets of 5 reps @ 60kg Daily Victory - Win. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 3, 2019 Author Report Share Posted April 3, 2019 Wed 03 Apr 19 - High Performance Recovery Training Day Still away so no HRV Limited time this morning, so tried something a little new. It was fun, easy and exciting - probably met the bill for some active recovery. Tempo Intervals Every minute, on the minute, for 20 minutes - 10 x KB Swings @ 24kg. First 10 sets were double arm, last 10 sets were single arm Daily Victory - Win. Marginal, I probably could have done more, but I have other work requirements and planning the day is difficult. Ultimately, I am sticking to the plan as best I can 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 3, 2019 Author Report Share Posted April 3, 2019 Thu 03 Apr 19 - Stimulation Training Day No HRV; still away. Based on feeling, I think it would have been lower. GST Hollow Body Holds - 4 x 48s - Keep grinding Negative Hanging Leg Lifts - 4 x 3 - added a final set of 1 rep at the end, just to be 1% better. Keep going Headstand Reverse Leg Lifts (against the wall) - 5 x 10 - I need to do more of this Russian Dips - 5 x 3 - catching up from two days ago. Felt pretty good. Jumped in the Sauna (they have one here, so why not) for a little over 10 minutes at the end. Daily Victory Win - did my best 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
WhiteGhost Posted April 4, 2019 Report Share Posted April 4, 2019 9 hours ago, tracer-actual said: Headstand Reverse Leg Lifts (against the wall) - 5 x 10 - I need to do more of this I have never tried these, but they sound like something that would be extremely beneficial for me. I need to add those to my list. 1 Quote HUNTER OF ALL THINGS SHINY Intro Thread Challenge Log Bodyweight Exercise Library Recipe Book Shuffle Club Level 2 Ninja Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11 Link to comment
tracer-actual Posted April 4, 2019 Author Report Share Posted April 4, 2019 9 hours ago, WhiteGhost said: I have never tried these, but they sound like something that would be extremely beneficial for me. I need to add those to my list. Hey WhiteGhost Like the video, but using a wall for support to your back. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 6, 2019 Author Report Share Posted April 6, 2019 Fri 04 Apr 19 - Stimulation Training Day No HRV; still away. Last day before travelling home. Had to start work early, so decided to do a 20 minute circuit for something different. I was going to do another Monah C2 rowing session, but wanted to have some fun. Circuit Four times of the following: 5 x Straight Bar Dips 10 x Double Arm KB Swings (24kg) 5 x Reverse Straight Bar Dips 10 x KB Clean and Press (16kg) - 5 right, 5 left, 5 right, 5 left 5 x Korean Dips 10 x Double Arm KB Swings (24kg) 5 x Reverse Korean Dips 10 x KB Clean and Press (16kg) - 5 right, 5 left, 5 right, 5 left Daily Victory Win 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 8, 2019 Author Report Share Posted April 8, 2019 Sat 06 Apr - Rest Day Travelling home. Rest and time with family 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 8, 2019 Author Report Share Posted April 8, 2019 Sun 07 Apr - Stimulation Training Day Morning HRV Score - 70 - Readiness 10 - Parasympathetic AM High Resistance Intervals 24 x 5s sprint sled push / 50s recovery - 90kg on the sled Tempo Intervals Every minute, on the minute, for 20 minutes - 10 x KB Swings @ 32kg. Daily Victory Win 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 8, 2019 Author Report Share Posted April 8, 2019 Mon 08 Apr 19 - Development Training Day Morning HRV Score - 67 - Readiness 6 - Sympathetic Lower score this morning, meant it might not be a development day, just another stimulation training day GST - Dip Complex. 5 Sets of the following (with each iM integrated): - 5 Straight Bar Dips - 5 Reverse Straight Bar Dips - 5 Korean Dips - 5 Reverse Korean Dips - RC PE 2 - 12, 12, 12, 9, 9 - Felt it today. Tempo was a little slower for last few sets. Remember, 80% consistancy is king (Elite Minds). - Planche Leans - 4x30s - Tougher today - and I think my lean was a little better - Psuedo Planche Pushups coupled with 2 mins rest, inside which doing 5 reps of 2.5kg forward dislocates. 5 sets of 5 reps 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 8, 2019 Author Report Share Posted April 8, 2019 Tue 09 Apr 19 - High Performance Recovery Day Morning HRV Score - 71 - Readiness 6 - Parasympathetic Tempo Intervals Using HR monitor 10 KB Swings @ 32kg once HR reached below 120 BPM. Did for 20 minutes 240 reps Daily Victory Loss - I didn't do everything I said I would. My uni assignment work was left undone. I did complete the work on digging up the garden but then left the afternoon without work. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 15, 2019 Author Report Share Posted April 15, 2019 Wed 10 Apr 19 - Development Day Morning HRV Score - 72 - Readiness 7 - Parasympathetic GST Hollow Body Holds - 4 x 48s - Keep grinding. Added two extra sets at the end of 22 seconds Negative Hanging Leg Lifts - 4 x 3 - added a final set of 2 reps at the end, just to be 1% better. Keep going Headstand Reverse Leg Lifts (against the wall) - 5 x 10 - I need to do more of this Band over feet V-Ups, superset with 10 x Jefferson Curls (20kg) - 4 sets of 5 Daily Victory Win - I pushed myself to complete my uni work 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 15, 2019 Author Report Share Posted April 15, 2019 Thu 11 Apr 19 - Stimulation Training Day Morning HRV Score - 73 - Readiness 7 - Parasympathetic Meant to be High Performance Recovery, but I didnt push hard yesterday and my morning HRV told me to go a little harder. AM High Resistance Intervals 24 x 5s sprint sled push / 50s recovery - 90kg on the sled Tempo Intervals Every minute, on the minute, for 20 minutes - 10 x Single Arm KB Swings @ 28kg (alternating arms) Daily Vicrtory Win. Nice day off with the family 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 15, 2019 Author Report Share Posted April 15, 2019 Fri 12 Apr 19 - Development Training Day Morning HRV Score - 67 - Readiness 5 - Sympathetic AM Tempo Intervals - Stimulation level - Assault Bike 20 sets of: - 12s work / 48s rest GST Quadraped movement series, 20m up and back of each, rested 2 minutes, then went again. KB Work Clean and Press 5 x 5 @ 20kg (each arm) Figure 8s through the legs 4 sets of 20 reps @ 32kg (first set was 20kg) Daily Victory Win 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted April 15, 2019 Author Report Share Posted April 15, 2019 Sat 13 Apr 19 - High Performance Recovery Training Day Morning HRV Score - 71 - Readiness 10- Parasympathetic AM Tempo Intervals - Recovery level - Assault Bike 20 sets of: - 12s work / 48s rest Daily Victory Win 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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