Get the flags out mate and pop those balloons 
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2/16/2021
Keeping active while I wait to start my next phase on Thursday. Got this is:
5x(1, 2, 3) KB clean and presses (28 KG), matched reps with pull ups.
3x8e arm 60 lb 1-arm DB presses, matched reps with ab wheel
Set of 10 snatches on each arm just to finish with something else.
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Love it mate!
2/17/2021
Recovery/easy day before hitting Operator tomorrow.
3 rounds of Pavel’s mobility sequence: 5 prying goblet squats, 5 hip bridges with holds, 5 KB halos. (I really like this sequence). I do easy calisthenics between the rounds.
10 miles on the Airdyne. Took just under 30 min at an easy pace.
Notes:
Here’s my plan for Operator + Black. This is influenced by Madden’s suggestions on Ageless Athlete:
Th: Max strength: BSQ, BP, WPU’s, 1H KB swings. (60 - 100 depending on the week)
F: HIC: 400m, 300m, 200m, 100m repeat back up. (Speed/Endurance ladders)
Sat: Max strength: BSQ, BP, WPU’s, 1H KB swings. (60 - 100 depending on the week)
Sun: HIC: 600m resets (LSS run every other week).
M: Max strength: BSQ, BP, +1 DL. Farmer’s walks
T: HIC: Apex hills or meat eater with heavy KB.
W: off
I’m planning the 3/1/3/3/1 schedule, where I take a recovery week after each 3-week cycle. This week would still involve LSS runs, calisthenics, KBs… just no HIC or max strength sessions. I like this approach for a couple reasons. 1) It makes sense for longterm success, 2) I never liked the approach of doing “easy” HIC’s on the third week which aligns with the heaviest week of lifting but lowest volume. I think an easy HIC is an oxymoron, and also then you never really get an easier week because you’re really pushing the weights while “resting” a bit in conditioning. I don’t know, but I really like the 3/1 approach much more at least in theory since this is my first cycle.
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What in the actual fuck
@SkyzykS get in here mate
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Looks great mate
1 handed swings are interesting. Never really thought about it in the way that J Madden described it in AA. Something I’ll definitely put into a block when I got OP
Great work as always mate
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I know. I’ve silently admired his airdyne stats for quite some time. 
The mans cardio game is strong.
I’m having fits breaking 4 min. miles and he’s knocking out 3’s on a whim. My cousin is like this. I’ve ridden with him, and I’m dying (
) trying to keep up, and he’s thinking about stopping at the ice cream shop a few miles ahead. 
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Funny. I wonder, though, how consistently calibrated airdynes are? For all we know, you’re crushing me but my display is way off base.
I’ve wondered about that too, but I’ve ridden a bunch of them, sometimes within in the same week, and mechanically they are very very consistent, and the motion encoding system they use is like super simple, very accurate (for this purpose), and also very consistent across multiple machines.
I’m also operating with, oh, I don’t actually know how much of a heart at this point. Thing is getting downright wonky lately. So, I ain’t crushing nobody!
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2/18/2021
Operator+Black, Wave 1 (1/9, 75%)
Notes at the outset: I’m using a 90% TM of a cluster of BP, BSQ, WPU’s. I will be using the +1 DL option. Also note: I’m copying the nomenclature from Ageless Athlete (Exercise: weight in lbs: repsxsets)
BSQ: 215; 5x5
BP: 205; 5x5
WPU’s: BW+25; 5x5
1-H KB swings: 28KG; 60 total reps.
Time = ~48 min.
Notes: I’m trying to not be too aggressive with starting weights, and these felt good. I still don’t feel good about my 1-handed KB swings but I’ll keep at them. My first BP day in a loooong time, and I tell. Had a but less explosion in but still moved the weights fine.
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Looks good @antiquity my man
How long you running this block for?
I’ll do a minimum of two cycles with this cluster, and then either run it back or switch things up. Knowing myself, likely the latter. I’d really like to run through all the original templates (operator, fighter, and Zulu) this year just to see where it takes me, and then move on to TBMP. But, also knowing myself, I can getting the itch to try the MP earlier.
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2/19/2021
HIC day, Black protocol
Speed/Endurance ladders:
400m, 40s break, 300m, 30s break, 200m, 20s break, 100m. rest 90 sec.
Back up the ladder from the other direction.
Neck/core work: 3 rounds of zercher shrugs/holds (155 lbs) and neck harness (50 lbs).
Notes: That track workout was tough, but over really quick. Took only like 11 minutes once I actually started. Needed a pretty substantial warmup prior to takeoff. The first time through wasn’t bad. The way up I started sucking wind especially by the 300m. Finished strong, though.
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Really loving this log at the minute mate. Lots of quality work going on.
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I appreciate that.
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I wanted to document my progress post-base building. I’m happy with the results, and am definitely not as puffy as I was 8 weeks ago. Lots of miles on trails, lots of swings, and only a bit of barbell work.
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You seem to have some arms on your triceps mate
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2/20/2021
Operator Wave 1 (2/9, 75%)
BSQ: 215; 5x5
BP: 205; 5x6
WPU’s: BW+25; 5x6
1-handed swings: 28KG; 60 reps
Time ~50 min.
Notes: I added a rep to the BP and WPU’s, as suggested as an option in Ageless. Being the lightest week, it was no problem. Almost tweaked my hamstring benching, which is weird. I’m getting used to rhythm of these workouts, with the no-supersetting and 2-minute breaks between sets.
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2/21/2021
Operator, HIC
At local track: 600m resets
Run 600m, rest 3-4 minutes. Do 6 times.
Extra: 50 HLR, 100 band pull aparts
Notes: These training sessions are tough, because I haven’t really done much anything like them before. I have always done either 50-100 yard sprints, or long endurance runs. These , 400, 600, 800m runs are a different thing altogether. I can’t go too hard like a sprint, and I can’t let myself fall into the jogging mindset. For today, my goal was to maintain a 6 min/mile pace, which would translate into 2:15 seconds for each 600m. I was always pretty close, staying between 2:18 and 2:21 for the runs. My goal will be to get all six of them in 2:15 or under.
Extra work? I feel like I can add a bit of core, neck, grip work after most of the HIC sessions. I am keeping it short and sweet, though, and don’t want to fall in the trap of overdoing it or mentally feeling like a “have” to add extra.
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2/22/2021
Operator Wave 1 (3/9, 75%)
BSQ: 215; 3x6
BP: 205; 5x6
DL: 270; 1x5
Grip circuit: uneven FW’s (28 and 38 KG bell) 4x60m. Supersetted with reverse curls (2x10), shrugs (1x10) and OHP (1x10).
Also got in 50 BW pull ups.
Time ~60 min.
Notes: A bit longer than I anticipated. This counts the warm up sequence, which takes about 12 minutes or so. The FW’s were fun, and really burned by the last couple of rounds. Next time on DL day, I think I’ll drop the pull ups completely. It’s just mentally tough not to do them after a set of BP.
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