3/21/21
Week 5, Day 6
Endurance
Hiked a local mountain with a weighted vest. Used 12 lbs today.
AM Weight 220.2
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Still kicking ass @cisco_red my main man
Keep it rocking man
Appreciate it! The conditioning is coming along steadily.
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3/23/21
Week 6, Day 1
MS
Squat - 3 x 3 x 260 lbs
Inverted Rows - 3 x 3 (4th notch)
Dips Machine - 3 x 3 x 180
Finishers:
Two Handed KB Swings 1 x 45 x 50 lbs
Band Pull a Parts
AM Weight 220.2
On my last week of my first six week block. Typically it’s recommended to complete at least two blocks, or 12 weeks, of the same templates on your first go around. However, I mainly did Fighter Bangkok with Green to continue catching up on my conditioning levels. So I think I’ll probably go ahead and move towards Operator Black Professional after this week and a deload next week.
I’m also thinking of giving a go at Front Squats and Trap Bar Deadlifts instead of back squats and sumo deadlifts. Mid back is having a tendency to stay tight and cause some discomfort that I think is causing a vertebrae to get sore. Doing stretching but want to continue to improve posture.
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@cisco_red your call mate however I would keep rolling for the 12 week block. You’re doing great
Don’t look for the shiny shit my man. Get the block done then move on
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3/24/21
Week 6, Day 2
Endurance
Ended up at the gym today instead of my planned outside run. Did a treadmill run. Began at 6 mph and gradually dropped to 4.9 mph. Did 20 minutes running in addition to a warm up walk.
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As I’ve considered it over the course of the day, I think I’ll follow your advice @ChongLordUno
I figure I’ll be ready to go after the HIC sessions harder if I finish another six weeks, building up my aerobic capacity running Green.
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Good man @cisco_red.
You know deep down it makes sense
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3/25/21
Week Six, Day 3
SE
Three rounds of
Elevated Pushups
Goblet Squats 50 lbs
DB BOR 35 lbs per
Two Handed KB Swings 50 lbs
AM Weight 219.8
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3/26/21
Week 6, Day 4
Endurance
Did 30 minutes on treadmill focused on heartrate zone.
AM Weight 220.4
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3/27/21
Week 6, Day 5
MS
Squat 3 x 3 x 260 lbs
Dips Machine 3 x 3 x 180
Sumo DL 3 x 3 x 265
Finishers:
Single Arm KB Snatch 5 x 10 x 20 lbs per side
Timed Zercher Sandbag Carry 55 lbs for 3:15
Band Pull a Parts
Pushups 1 x 20
I did my squats differently today. At my current gym there is a box that is perfectly parallel for me when I sit on it. I don’t do a typical box squat with it. I just go down until I touch it without bouncing. Didn’t use it today. Despite the same depth, it felt a little more difficult. Not sure why. I guess I need to either use it or not use it.
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3/28/21
Week 6, Day 6
Endurance
Was planning on hiking with a weighted vest but the weather wasn’t cooperative.
Hit the treadmill. One hour walking trying to stay in the 70-80% range for HR. Followed that with 15 minutes running. Finished with a sprint.
AM Weight 219.8
First 6 week block of TB Fighter Bangkok Green complete.
Gonna de-load this week. Haven’t decided if I’ll test this week or just do forced progression by 5-10 lbs on my training maxes.
Some goals for the next block;
Continuing to slowly drop more weight.
Have at least one of my conditioning days running with taking that distance to three miles and then improving the time on that run.
Increasing the reps on my finishers on max strength days, including the two handed KB swings and elevated pushups. Increase the weight on the one arm KB snatches.
Make some progress on the Inverted Rows. Feel like I’m spinning wheels a little on that one.
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3/31/21
Deload Week
Did end up testing out on squats today. Decided to go without the box. Did a couple of back off sets afterwards. With it being slightly tougher without the box, my three rep max puts my training max at about the same place as it had been when I was using it.
Also tested out on the dips machine. Based off of today, I would go up 20 lbs on the training max. Not sure if I’ll go up quite that much.
AM Weight 219.4
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4/1/21
Did a little more testing today on DL this time around. I believe it’s official. I’ve probably lost just a hair of maximum strength on a couple of lifts as I’ve dropped a little weight over the last few weeks. Might need to lower the training max just a touch and bump up the volume, still within the program parameters.
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4/2/21
Endurance today
30 minutes running on treadmill proceeded and followed by a five minute warm up and cool down.
4/3/21
Deload Week Lifting Session
Squat 3 x 5 x 165 lbs
Working on depth here. Being reasonably tall with long limbs, it wasn’t true ATG, but I was bottoming out pretty good to where my upper thighs were bumping into my hip, or just above my hip area.
Threw in a couple of sets of front squats just experimenting during the deload week. I won’t be doing these during my next six week cycle.
Pendley Rows - Worked up to a heavy single and then did three back off sets at 70 lbs. I am going to be making one change on my next cycle. I’m switching out Inverted Rows for Pendley Rows.
Dips Machine 1 x 5 x 90, 4 x 5 x 110
Single Arm KB Snatch 5 x 10 x 20 lbs per side
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4/4/21
Rucking for 90 minutes.
Tomorrow is an off day. Then begins my 2nd six week block of TB Fighter Bangkok with Green Conditioning protocol.
I’ve been trouble shooting different positions and movements over the last 24 hours that may be contributing to the tightness, clenching up of muscles, and discomfort on one of my vertebrae.
It’s clear that on the descent on my low bar back squats the muscles in my mid back are compressing pretty tightly against my spine. I guess with actual weight on the bar I have been so focused on typical cues (bar over mid foot, knees out, ect) that I wasn’t noticing it during the lift. I’m not sure if it’s just a combination of posture issues and muscle tightness, but that was very noticeable when just using a broom stick. But that vertebrae is staying sore all the time now and the surrounding muscles going out away from it are wanting to tighten up badly when standing for extended periods. It doesn’t bother me when walking. It was far less noticeable, if at all, during the same movement using a high bar position and definitely not occurring during the movement with a front squat position.
I am making significant progress on my conditioning so I’m going to stay the course with Fighter Bangkok Green. But the MS cluster is gonna change to see what happens.