tracer-actual Posted September 2, 2019 Author Report Share Posted September 2, 2019 Tue 03 Sep 19 - Development Training Day AM GST - Dip Complex. 5 Sets of the following (no integrated iM - all a large superset with 1 minute between each superset): - 5 Straight Bar Dips - 5 Reverse Straight Bar Dips - 5 Korean Dips - 5 Reverse Korean Dips - Russian dips - using a black band, I did 5 sets of 5 reps, nice and slow and controlled - Ring Rows. 4 sets of 12 and iM. Hit 8 reps on the last set before I couldn't keep tempo. - Planche Leans. 4 sets of 12 seconds and iM. Used black band to confirm where hips were - good tactic, keep at it. Comfortable moving onto next programming - might be intense. Work Training Deadlifts / Floor Press / Pendley Row. Approx 2:00 between sets for Deadlifts, 1:30 rest between sets for others. 8 @ 70% 8 @ 70% 8 @ 70% 8 @ 70% 8 @ 70% 100kg / 70kg / 30kg 100kg / 70kg / 40kg 100kg / 70kg / 45kg 100kg / 70kg / 50kg 100kg / 70kg / 55kg Strength Accessory training: 4 times of: 8 x Z Press (2x 12.5kg DB) 8 x Bird dog 8 x med ball slam (12.5kg) 8 x heaves Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 3, 2019 Author Report Share Posted September 3, 2019 Wed 04 Sep 19 - High Performance Recovery Training AM Tempo Intervals Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery Gymnastics Stretch Middle Split Good to get some stretching in again. Assault bike work a little tougher than normal - still getting into training and defeating the fatigue. Did Sparta Testing yesterday. My Explode rating dropped five points, and my Sparta score dropped two points. As expected, field fatigue is real. It would be interesting to test this again in a fortnight to see how / if it has dissipated, or if there is genuine deconditioning (I highly doubt it though - field work should keep strength work fine). Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 4, 2019 Author Report Share Posted September 4, 2019 Thu 05 Sep 19 - Stimulation Training Day AM Work Training Back Squats / Push Press / Hanging High Pull. Approx 1:30 rest between sets. Push Press and High Pulls had approx 1:00 rest between sets 8 @ 70% 8 @ 70% 8 @ 70% 8 @ 70% 8 @ 70% 80kg / 40kg / 40kg 80kg / 50kg / 50kg 80kg / 50kg / 50kg 80kg / 50kg / 50kg 80kg / 50kg / 50kg Strength Accessory Training 4 times of: - 8 x Single Arm Shoulder Press (lunge position) - 15kg DB - 8 x Heaves - 40m Med Ball Walk (35kg med ball). Low Explode specific from Sparta Testing. - 8 x Band parallel press. Low Explode specific from Sparta Testing. Daily Victory? Win Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 11, 2019 Author Report Share Posted September 11, 2019 Fri 06 Sep 19 - Development Training Day AM Weight loaded walk Went for 90 minutes carrying ~28kg. Up and over some damn good hills - a great session. Went up Trig Point. Continues to be a great walk Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 11, 2019 Author Report Share Posted September 11, 2019 Sat 07 Sep 19 - Stimulation Training Day AM Didn't get to the Gym as my son woke up early. Ended up hanging with him, which was better. Did some KB swings in the garage for something. 200 x Single Arm KB Swings (24kg) - alternating arms every 10 reps. A good 'go to' hit out. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 11, 2019 Author Report Share Posted September 11, 2019 Sun 08 Sep 19 - Rest Day Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 11, 2019 Author Report Share Posted September 11, 2019 Mon 09 Sep 19 - Stimulation Training Day AM MAS Conditioning Eurofit 120% MAS 30:30 5 Reps (5 minutes) x 4 Sets 3-4 minutes between sets Back to 4 sets today. Happy with myself for grinding into it. Made the distance probably 3/5 times. Each return leg had a head wind (sometimes heavy) which impacted it. I am going to keep at the distance of 172m until I make it each time (presently when I am short it is by 2-5m so not a drastic problem) Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 11, 2019 Author Report Share Posted September 11, 2019 Tue 10 Sep 19 - Development Training Day Work Training Deadlifts / Floor Press / Pendley Row. Approx 1:30 rest between sets. Push Press and High Pulls had approx 1:00-1:30 rest between sets 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 82.5% 97kg / 65kg (8 reps) / 40kg 105kg / 70kg (8 reps) / 50kg 112kg / 75kg (6 reps) / 55kg 120kg / 80kg / 60kg 122kg / 82.5kg / 65kg Strength Accessory Training 3 times of: - 12 x Lying Heaves - 12 x KB Snatches (16kg KB) each arm. Low Explode specific from Sparta Testing. - 12 x Explosive push ups. Low Explode specific from Sparta Testing. Agility, Coordination, Balance circuit 4 times of: - 5 x high box jumps - 3 x double leg jumps - Agility run, finishing with exploding into a sprint finish for 20m Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 11, 2019 Author Report Share Posted September 11, 2019 Wed 11 Sep 19 - Catch up / High Performance Recovery Training Day AM GST - Dip Complex. 5 Sets of the following (a big superset of each, with 1:00r between each: - 5 Straight Bar Dips - 5 Reverse Straight Bar Dips - 5 Korean Dips - 5 Reverse Korean Dips - Russian dips - 5, 5, 5, 4, 5 - using a thin red band (basically not support). Progress is being made! Nearly ready to remove the band - Ring Rows - 12, 12, 8, 7 - Did 12 reps each set, but marked where I couldn't maintain tempo - Elevated Plance Leans - 18s, 18s, 18s, 18s - Good lean, using the band tied below my hips to measure where my hips sit relative to hands - an excellent analysis tool. Keep at it and push, push, push. Tempo Intervals Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 12, 2019 Author Report Share Posted September 12, 2019 Thu 12 Sep 19 - Stimulation Training Day AM GST - Hanging Leg Lifts - 5 x 1 - New skill. Fun - 1/2 Windshield Wipers - 4 x 4 - fine, so will continue. - Hollow Body Holds - 4 x 24s - Restarting these after a while. Good form Work Training Back Squats / Push Press / Hanging High Pull. Approx 1:30 rest between sets. Push Press and High Pulls had approx 1:00 rest between sets 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 82.5% 80kg / 40kg / 50kg 85kg / 50kg / 55kg 90kg / 52.5kg / 60kg 95kg / 55kg / 65kg 100kg / 60kg / 70kg Strength Accessory Training 4 times of: - 12 x Hand Release Pushups - 12 x Med Ball Slams (12kg). Low Explode specific from Sparta Testing. - 12 x Star side planks (20s each side). Low Explode specific from Sparta Testing. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 13, 2019 Author Report Share Posted September 13, 2019 Fri 13 Sep 19 - Development Training Day AM Weight loaded walk Went for ~110 minutes carrying ~28kg. Went up Trig Point but a little further. Next week I'll get to the second summit. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 13, 2019 Author Report Share Posted September 13, 2019 Sat 14 Sep 19 - Stimulation Training Day AM Decided to do more KB work 200 x Single Arm KB Swings (24kg) - alternating arms every 10 reps - 5:25 5 x 20 Figure-8s (24kg) w/ 1:00r between sets 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 17, 2019 Author Report Share Posted September 17, 2019 Sun 15 Sep 19 - Rest Day Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 17, 2019 Author Report Share Posted September 17, 2019 Mon 16 Sep 19 - Stimulation Training Day AM MAS Conditioning Eurofit 120% MAS 30:30 6 Reps (6 minutes) x 3 Sets 3-4 minutes between sets Upped it today. Although overall volume was lower, the intensity is higher with the addition of a rep. Remembering this isn't my focus, it was good to train hard at it. I would guess I was making 3-4 / 5 of the intervals. Those that weren't were roughly 1-3m short (so minimum). Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 17, 2019 Author Report Share Posted September 17, 2019 Tuesday 17 Sep 19 - Development Training Day AM Work Training Deadlifts / Floor Press / Pendley Row. Approx 1:30 rest between sets. Pendley Rows had approx 1:00-1:30 rest between sets 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 82.5% 3 @ 85% 105kg / 75kg / 60kg 112kg / 80kg / 65kg 120kg / 85kg / 70kg 125kg / 90kg / 75kg 127.5kg / 92.5kg / 80kg (form was falling apart on the Pendley Rows) Strength Accessory Training 3 times of: - 10 x 4 second eccentric hand release push ups - 20s Hollow Body Hold Low Explode specific from Sparta Testing. - 10 x Burpees with reaching jump Low Explode specific from Sparta Testing. Agility, Coordination, Balance circuit 3 times of: - 5 x high box jumps - 3 x double leg jumps - Forward and Lateral ladder drills - Agility run, finishing with exploding into a sprint finish for 20m Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 20, 2019 Author Report Share Posted September 20, 2019 Wed 18 Sep 19 - Catch up / High Performance Recovery Training Day Maybe this is a better setup to training? Probably not - keep the GST on the strength days and don't be lazy AM GST - Dip Complex. 5 Sets of the following (a big superset of each, with 1:00r between each: - 5 Straight Bar Dips - 5 Reverse Straight Bar Dips - 5 Korean Dips - 5 Reverse Korean Dips - Russian dips - 5, 5, 5, 4, 5 - using a thin red band (basically not support). Same as last week, got 4 reps on the 4th set. Keep at this (with the thin red band) for a couple more cycles - Ring Rows - 12, 12, 9 , 6 - Did 12 reps each set, but marked where I couldn't maintain tempo - Elevated Plance Leans - 18s, 18s, 18s, 18s, 18s - Still a good lean using the band to assess Tempo Intervals Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 20, 2019 Author Report Share Posted September 20, 2019 Thu 12 Sep 19 - Stimulation Training Day AM GST - Hollow Body Holds - 4 x 36s - Relatively intense. Happy with performance APT fixing Introducing work to fix my Anterior Pelvic Tilt - Forward Lunge position back extensions - 2 x 16kg KB - 3 sets of 10 reps per leg / 1:00r between sets - Double KB clean and press - using 2 x 16kg KBs - 3 sets of 10 resp / 1:00r between sets Work Training Back Squats / Push Press / Hanging High Pull. Approx 1:30 rest between sets. Push Press and High Pulls had approx 1:00 rest between sets 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 82.5% 3 @ 85% 90kg / 40kg / 60kg 95kg / 60kg / 65kg 97.5kg / 62.5kg / 67.5kg 100kg / 65kg / 70kg 102.5kg / 70kg / 72.5kg Strength Accessory Training 3 times of: - 10 x Rope Heaves - 10 x Lying Heaves. Low Explode specific from Sparta Testing. - 10 x Single Arm Farmers carry (20m each arm) with bar and 30kg. Low Explode specific from Sparta Testing. PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 20, 2019 Author Report Share Posted September 20, 2019 Fri 20 Sep 19 - Development Training Day AM Weight loaded walk Went for ~110 minutes carrying ~28kg. Went up Trig Point but a little further. Same as last week. A great walk. Legs damn tired from yesterday. PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 20, 2019 Author Report Share Posted September 20, 2019 Sat 21 Sep 19 - Stimulation Training Day AM KB Work In the garage with a 24kg KB 3 Rounds of: - 15 x KB Pull-Throughs (each side) - 10 x Beyond the Range Push-Ups (each side) - 10 x Cleans (each arm) - 10 x Lunges (each side) - 10 x Russian Twists APT Fixing Work - Bridging - Lunge Stretch - Plank Holds (tensing glutes) 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 23, 2019 Author Report Share Posted September 23, 2019 Sun 22 Sep 19 - rest day Catching up with mates away from home Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 23, 2019 Author Report Share Posted September 23, 2019 Mon 23 Sep 19 - out of sync day Still away. Did some sets of Push-ups in the morning. PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 23, 2019 Author Report Share Posted September 23, 2019 Tue 25 Sep 19 - Development Training Day AM GST - Russian dips - 5, 5, 5, 5 - no band - good work - Ring Rows - 12, 12, 12, 9 - Did 12 reps each set, but marked where I couldn't maintain tempo - Elevated Plance Leans - 4 x 24s. Need to maintain that lean Work Training Deadlifts / Floor Press / Pendley Row. Approx 2:00 rest between sets. Pendley Rows had approx 1:00-1:30 rest between sets 7 @ 60% 7 @ 65% 7 @ 70% 7 @ 70% 7 @ 70% 95kg / 70kg / 50kg 100kg / 75kg / 55kg 110kg / 80kg / 60kg 110kg / 80kg / 60kg 110kg / 80kg / 60kg PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 25, 2019 Author Report Share Posted September 25, 2019 Wed 25 Sep 19 - High Performance Recovery Training Day AM Tempo Intervals Assault Bike 20 Sets of 0:15 @ 70% / 0:45 @ easy recovery PM Simple KB Swings (from Pavel) Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB. Approached my wife about doing some bodyweight work with me in the evenings, like I used to years ago (and I was super fit)... she wanted to so we started with the below: Body Weight Stimulation Training 5 rounds of: 20 Push Ups 30 Squats Son got involved a bit, which was fun lifting him in the squats from time to time. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 26, 2019 Author Report Share Posted September 26, 2019 Thu 26 Sep 19 - Stimulation Training Day AM GST - Hollow Body Holds - 5 x 36s- Good work. Form held, despite some shaking - 1/2 Windshield Wipers - 4 x 6 - maybe stick at this for another cycle. - Hanging Leg Lifts - 5 x 1 Work Training Back Squats / Push Press / Hanging High Pull. Approx 2:00 rest between sets. Push Press and High Pulls had approx 1:30 rest between sets 7 @ 60% 7 @ 65% 7 @ 70% 7 @ 70% 7 @ 70% 72.5kg / 42.5kg / 50kg 80kg / 45kg / 55kg 85kg / 50kg / 60kg 85kg / 52.5kg / 60kg 87.5kg / 55kg / 60kg Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
WhiteGhost Posted September 26, 2019 Report Share Posted September 26, 2019 16 hours ago, tracer-actual said: Approached my wife about doing some bodyweight work with me in the evenings, like I used to years ago (and I was super fit)... she wanted to so we started with the below: Body Weight Stimulation Training 5 rounds of: 20 Push Ups 30 Squats Son got involved a bit, which was fun lifting him in the squats from time to time. Awesome! Family fitness time is great 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
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