tracer-actual Posted June 3, 2019 Author Report Share Posted June 3, 2019 Mon 03 Jun 19 - Stimulation Training Day Morning HRV Score - 70 - Readiness 7 - Sympathetic AM MAS Conditioning Eurofit 120% MAS 30:30 6 Reps (6 minutes) x 3 Sets 3-4 minutes between sets 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 June 3, 2019 Author Report Share Posted June 3, 2019 Tue 04 Jun 19 - Development Training Day Morning HRV Score - 72 - Readiness 10 - Parasympathetic AM GST - Russian Dips - 5, 5, 5, 5, 5 - Getting better, keep at it. Did an extra 2 reps at the end, focusing on slow and controlled - Elevated Planche Leans - 5x18s - first crack at these. Felt ok. Need to video and check my lean. - RC PE 2 - 15, 12, 12, 12, 12 - Nice one adding first set of 15 here. Tempo broke down last two sets, but not really more than previously. Keep going and remember 80% consistantly is king (Elite Minds). - Hollow Body Holds - 5 x 30s / 30s r - decided to throw in lower volume sets of these on the offdays to my core training. Might accelerate the progress. Watch and see Work Training Deadlifts / Floorpress. Complete the Deadlifts, with approx 1:30 rest between sets, then move onto Floorpress, with approx 1:30 rest between sets 5 @ 67.5% 5 @ 70% 5 @ 75% 5 @ 75% 5 @ 75% 90kg / 67.5kg 105kg / 70kg 112.5kg / 75kg 112.5kg / 75kg 112.5kg / 75kg Strength Accessory Work: 4 Rounds of - 6 over-grasp heaves - 6 goblet squats (22.5kg DB) - 4 second lower, 1 second pause at bottom - 6 double leg glute bridge extensions - 12 Glute Ham march 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
WhiteGhost Posted June 4, 2019 Report Share Posted June 4, 2019 11 hours ago, tracer-actual said: Russian Dips I really struggle with these, especially at the bottom end of the rep. I finally got to the point where I can get close enough to drop my elbows onto the bar and then kip back into the dip just this week. 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 June 4, 2019 Author Report Share Posted June 4, 2019 1 hour ago, WhiteGhost said: I really struggle with these, especially at the bottom end of the rep. I finally got to the point where I can get close enough to drop my elbows onto the bar and then kip back into the dip just this week. Yeah they are ... bizarre, to say the least. I have been working on them for ages but I am still not comfortable I am dropping low enough. I want to get to the point where my armpits are on the bar (at the moment, it is inner elbows). Just going to keep working at it, as I imagine it is mainly neurological. Looking at the video below, I might try to incorporate the leg movement to assist in the return aspect of the movement 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 5, 2019 Author Report Share Posted June 5, 2019 Wed 05 Jun 19 - Stimulation Training Day Nil - very early start AM MAS Conditioning Eurofit 120% MAS 30:30 6 Reps (6 minutes) x 3 Sets 3-4 minutes between sets 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 June 7, 2019 Author Report Share Posted June 7, 2019 Thu 06 Jun 19 - Rest Day Another early start and straight into the day. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 7, 2019 Author Report Share Posted June 7, 2019 Fri 07 Jun 19 - Development Training Day AM High Resistance Intervals 20 x 5s sprint sled push / 55s recovery - 100kg on the sled Weight Loaded Walk 36kg for 7km over undulating terrain. 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 June 7, 2019 Author Report Share Posted June 7, 2019 Sat 08 Jun 19 - Stimulation Training Day AM GST Hollow Body Holds - 5 x 60s - Hurting through this. Filmed it for a review... form wasn't great for the last 2 sets, but on the plus side the mental battle I won with grit Negative Hanging Leg Lifts - 3, 3, 3, 3, 3 - Moved the back support to be higher (3rd hole from the top of all possible with the squat rack). Filmed it for a check, but it felt ok 1/2 Windscreen wipers - 5 x 2 - Keep slowly building Good work sticking to, and getting through, this one. Work Training (Catch up from Thursday) Squats / Shoulderpress. Complete the Squats, with approx 2:00 rest between sets, then move onto Shoulderpress, with approx 1:30 rest between sets 5 @ 67.5% 5 @ 70% 5 @ 75% 5 @ 75% 5 @ 75% 80kg / 40kg 85kg / 43kg 90kg / 45kg 90kg / 45kg 90kg / 45kg 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 June 10, 2019 Author Report Share Posted June 10, 2019 Sun 09 Jun 19 - Rest Day Nice day with the family Daily Victory? Well, I will record a loss. I could do more on my Sunday, like the S&S KB Swings or stretching. However, I did do plenty of hobby work today which was great. Still, not as good as I could have overall. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 10, 2019 Author Report Share Posted June 10, 2019 Mon 10 Jun 19 - Stimulation Training Day AM MAS Conditioning Eurofit 120% MAS 30:30 8 Reps (8 minutes) x 2 Sets 3-4 minutes between sets 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 June 10, 2019 Author Report Share Posted June 10, 2019 Tue 11 Jun 19 - Development Training Day Morning HRV Score - 66 - Readiness 6 - Sympathetic AM GST - Russian Dips - 5, 5, 5, 5, 5, 5 - Filmed to get some feedback - Elevated Planche Leans - 5x24s - filmed and I don't think the lean is enough. I'll ask for feedback - Hollow Body Holds - 5 x 30s / 30s r - lower volume sets on off-days - RC PE 2 - 15, 15, 12, 12, 12 - Keep going and remember 80% consistency is king (Elite Minds). Work Training Deadlifts / Floorpress. Complete the Deadlifts, with approx 2:00 rest between sets, then move onto Floorpress, with approx 1:30 rest between sets 5 @ 72.5% 5 @ 75% 5 @ 80% 5 @ 80% 5 @ 80% 110kg / 72.5kg 1115kg / 75kg 120kg / 80kg 120kg / 80kg 120kg / 85kg Strength Accessory Work: 4 Rounds of - 10 bent over dumbbell rows (12.5kg DBs) - 5 single leg Romanian Deadlifts (5 per leg) - 12.5kg DB - 5 KB clean and press (each arm) - 24kg KB - 10 Glute Ham Bridge GST Stretch - Middle Stretch Series Daily Victory? Win - a solid win. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 12, 2019 Author Report Share Posted June 12, 2019 Wed 12 Jun 19 - Stimulation Training Day Morning HRV Score - 69 - Readiness 9 - Parasympathetic AM MAS Conditioning Eurofit 120% MAS 30:30 8 Reps (8 minutes) x 2 Sets 3-4 minutes between sets Felt better this morning Sparta Science Testing Ran through a new form of movement testing for work, based on Sparta Software using Force Plates. I didn't get the exact numbers for each component, but I fell into the 'Low Explode' pattern (my 'Load' was blue, 'Explode' was red, and 'Drive' was blue as well as the highest score). My overall 'Sparta Score' was 78. Based on this result, Sparta Science recommends suitcase deadlifts, normal deadlifts, wood chops, plyometrics, and planks to lower my chance of injury and improve my overall profile. To that I say - done. Planks and some box jumps (as plyometrics) are easy to incorporate and I probably need to bring them back anyway. 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 June 12, 2019 Author Report Share Posted June 12, 2019 Thu 13 Jun 19 - Development Training Day Morning HRV not measured. Couldn't find reader AM GST - Negative Hanging Leg Lifts - 2, 2, 2, 2, 2, 3 - went back and adjusted the back support based on feedback from the forum. Filmed for another assessment - Hollow Body Holds - 48, 24, 24, 24, 24s - decided to do it back and focus on the compression. Filmed a sixth set to get feedback. Struggling at higher volume was destroying my focus and form. I'll ask for form advice to confirm this is a good idea - 1/2 Windscreen wipers - 5 x 2 - Keep slowly building Work Training Squats / Shoulderpress. Complete the Squats, with approx 2:00 rest between sets, then move onto Shoulderpress, with approx 1:00 rest between sets 5 @ 72.5% 5 @ 75% 5 @ 80% 5 @ 80% 5 @ 80% 90kg / 42.5kg 90kg / 45kg 95kg / 47. 5kg 95kg / 47.5kg 95kg / 47.5kg Strength Accessory Training 4 times of: - 8 rope heaves - 8 box jumps - 8 KB Swings @32kg - 30s side planks (each side) - 60s straight arm plank Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 18, 2019 Author Report Share Posted June 18, 2019 Fri 14 Jun 19 - Recovery day Massive work function last night. Not a lot happened today. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 18, 2019 Author Report Share Posted June 18, 2019 Sat 15 Jun 19 - 'Movement' day Still feeling under the weather a bit. Went for a bit of 'movement training' focusing on some different things AM 5 sets of 10 Ring Pushups (feet at shoulder height) 5 sets of 0:30/1:00r hanging Simple & Sinister KB Swings Complete 100 swings in under 5 minutes. Every 30 seconds do 10 swings. Double Arm @ 32kg Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 18, 2019 Author Report Share Posted June 18, 2019 Sun 16 Jun 19 - Still resting Getting quite nice actually... Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 18, 2019 Author Report Share Posted June 18, 2019 Mon 17 Jun 19 - Stimulation Training Day AM MAS Conditioning Eurofit 120% MAS 30:30 8 Reps (8 minutes) x 3 Sets 3-4 minutes between sets Stung a bit this morning Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 18, 2019 Author Report Share Posted June 18, 2019 Tue 18 Jun 19 - Development Training Day Morning HRV Score - 67 - Readiness 6 - Sympathetic Not great HRV, particularly for a Development Day... AM GST Russian Dips - played around with them trying to get the form right. Once I 'got it' (sort of) I aimed for five sets of 3, but couldnt finish it. Ring Rows - 15, 15, 15, 12, 12 - Tempo slow, but improving the reps! Elevated Planche Leans - After feedback I increased the lean and went back to 6s holds for five sets. Filmed for further feedback. Work Training Deadlifts / Floorpress. Complete the Deadlifts, with approx 1:30 rest between sets, then move onto Floorpress, with approx 1:30 rest between sets 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 3 @ 85% 120kg / 80kg 125kg / 80kg 127.5kg / 85kg 127.5kg / 85kg 127.5kg / 85kg Strength Accessory Work: 4 Rounds of - 8 Pendley Rows (50kg) - 8 Dead Bugs - 30s Plank Hold (Left, Right then Middle) - Low Explode specific from Sparta Testing - Single Arm jerry carry for 20m - Low Explode specific from Sparta Testing 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 19, 2019 Author Report Share Posted June 19, 2019 Wed 19 Jun 19 - Stimulation Training Day Morning HRV Score - 69 - Readiness 7 - Parasympathetic AM MAS Conditioning Eurofit 120% MAS 30:30 8 Reps (8 minutes) x 3 Sets 3-4 minutes between sets Better than Monday. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 20, 2019 Author Report Share Posted June 20, 2019 Thu 20 Jun 19 - Development Training Day Morning HRV Score - 69 - Readiness 10 - Parasympathetic AM GST - Hollow Body Holds - 5 x 36s - after deciding to dial back and focus on compression, this was a solid session. - NHLL - 5 x 3 - filmed for feedback, adjusting the bar height on the squat rack at work to seven down from the top (or two below the top notch) - Pike pulses - 5 sets of 5 single leg, 5 sets of 10 double leg. 30s rest between sets - APT Fixing Lunges - 4 sets of 5 per leg with 12.5kg DB - no rest between sets, just rolling through. Felt a strong stretch and work in the hip flexors. Good! Work Training Squats / Shoulderpress. Complete the Squats, with approx 2:00 rest between sets, then move onto Shoulderpress, with approx 1:00 rest between sets 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 3 @ 85% 90kg / 45kg 95kg / 47.5kg 100kg / 50kg 100kg / 50kg 102kg / 52.5kg Strength Accessory Training 4 times of: - 8 hang cleans (40kg) - 30s side planks (each side then front) - for front, went straight arm, focused on protraction and squeezing the glutes, and extended arms away from head - 8 x Band presses - with a band tied around a pole, stand perpendicular to the band, extending it from the pole. Hold the band under tension to your chest, then press your hands away (like a standing chest press motion). Good training for core stability as you fight the rotation forced on you by the band. Low Explode specific from Sparta Testing. - Single Arm jerry carry for 20m - 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 June 20, 2019 Author Report Share Posted June 20, 2019 Fri 21 Jun 19 - Development Training Day Morning HRV score - 67 - Readiness 8 - Sympathetic AM Weight Loaded March With approx 32kg, went 4km but included a big hill on the way out. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 26, 2019 Author Report Share Posted June 26, 2019 Sat 22 Jun - High Performance Recovery Training Day AM Tempo Intervals - Running 20 sets of: - 10s work / 50s rest Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 26, 2019 Author Report Share Posted June 26, 2019 Sun 23 Jun - Rest Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 26, 2019 Author Report Share Posted June 26, 2019 Mon 24 Jun - Stimulation Training Day AM Fitness Test - 62 cadence pushups (2 minute cutoff) -100 situps -10:30 min 2.4 km run (easy effort) PM KB Swings 100 Single Arm KB swings @ 24kg - alternating arms every 10 reps Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted June 26, 2019 Author Report Share Posted June 26, 2019 Tue 25 Jun - Development Training Day AMGST - 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 Ring Rows - 15, 15, 15, 15, 12 - Tempo slow, but improving the reps! Filmed for feedback Elevated Planche Leans - 5 sets of 12 seconds. Focus on keeping that lean intense Russian Dips - used a band to begin working on technique - did 3 sets of 5 reps Work Training Deadlifts / Floorpress. Complete the Deadlifts, with approx 1:30 rest between sets, then move onto Floorpress, with approx 1:30 rest between sets 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80% 97.5kg / 65kg 105kg / 70kg 112.5kg / 75kg 120kg / 80kg 120kg / 80kg Strength Accessory Work: 4 Rounds of - 12 Pendley Rows (50kg) - 12 rope knee raises - 12 x Band presses - with a band tied around a pole, stand perpendicular to the band, extending it from the pole. Hold the band under tension to your chest, then press your hands away (like a standing chest press motion). Good training for core stability as you fight the rotation forced on you by the band. Low Explode specific from Sparta Testing. - 12 (6 per arm) single arm deadlifts (30kg on the bar) Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
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