03/10/22 - Basebuilding, W1D2
E:
5.1km run - 31:47. Ave heart rate 145bpm
2 Likes
04/10/22 - Basebuilding, W1D3
E:
5.2km run - 31:03. Ave heart rate 146bpm
Feeling pretty sore from the SE work a couple of days ago.
2 Likes
05/10/22 - Basebuilding, W1D4
SE, 2 rounds, 20 reps:
Push up
Ring row
SSB squat @ 30kg
Axle press (empty axle)
KB swing @ 24kg
Sit up
Time: 16:11
06/10/22 - Basebuilding, W1D5
E:
6.5km run - 38:63. Ave heart rate 149bpm
2 Likes
07/10/22 - Basebuilding, W1D6
Off - scheduled rest day
08/10/22 - Basebuilding, W1D7
3.6km run - 20:06. Ave heart rate 144bpm
09/10/22 - Basebuilding, W2D1
SE, 3 rounds, 30 reps:
Push up
Ring row
SSB squat @ 30kg
Axle press (empty axle)
KB swing @ 24kg
Sit up
Time: 38:10
Good first week of tactical barbell. I don’t love the strength endurance stuff but sure it will be worthwhile.
2 Likes
10/10/22 - Basebuilding, W2D2
7km run - 41:44. Ave heart rate 149bpm
Nice weather for the run today.
One of the things that helped with the 5km running plan was having the sub 25 min time goal to work towards. For the basebuilding element of tactical barbell my goal is a sub 60 min 10km whilst keeping average heart rate below 150bpm.
2 Likes
11/10/22 - Basebuilding, W2D3
6.6km run - 39:07. Ave heart rate 146bpm
2 Likes
12/10/22 - Basebuilding, W2D4
Off - scheduled rest day
13/10/22 - Basebuilding, W2D5
SE, 2 rounds, 30 reps:
Push up
Ring row
SSB squat @ 30kg
Axle press (empty axle)
KB swing @ 24kg
Sit up
Time: 23:49
2 Likes
14/10/22 - Basebuilding, W2D6
3.3km run - 17:50. Ave heart rate 144bpm
Real nice recovery run today, felt quick and easy!
2 Likes
15/10/22 - Basebuilding, W2D7
7.5km run - 44:10. Ave heart rate 150bpm
2 Likes
16/10/22 - Basebuilding, W3D1
Recovery day, just some light mobility and ab work plus 25 pull ups done as 5x5.
Schedule was a bit weird last week and threw my intended training days out of whack, so started this week with a recovery day.
2 Likes
17/10/22 - Basebuilding, W3D2
SE, 3 rounds, 40 reps:
Push up
Ring row
SSB squat @ 30kg
Axle press (empty axle)
KB swing @ 24kg
Sit up
Time: 1:00:06
I hate these SE workouts! I never do this type of training so they’re a real weakness for me, the main issue is constantly feeling like I want to throw up.
2 Likes
18/10/22 - Basebuilding, W3D3
9km run - 53:26. Ave heart rate 158bpm
Not sure what happened today but I couldn’t keep my heart rate down. Pace wasn’t particularly fast and the running never felt hard, I even had a brief stop at the halfway point to grab a couple of bits from the shop. Thinking it may be under recovery from the SE work yesterday.
2 Likes
19/10/22 - Basebuilding, W3D4
8.4km run - 51:04. Ave heart rate 149bpm
2 Likes
20/10/22 - Basebuilding, W3D5
SE, 2 rounds, 40 reps:
Push up
Ring row
SSB squat @ 30kg
Axle press (empty axle)
KB swing @ 24kg
Sit up
Time: 34:02
21/10/22 - Basebuilding, W3D6
Off - scheduled rest day
22/10/22 - Basebuilding, W3D7
5.1km run - 30:04. Ave heart rate 149bpm
23/10/22 - Basebuilding, W4D1
Off - scheduled rest day
24/10/22 - Basebuilding, W4D2
SE, 1 rounds, 50 reps:
Push up
Ring row
SSB squat @ 30kg
Axle press (empty axle)
KB swing @ 24kg
Sit up
Time: 19:11
1 Like
25/10/22 - Basebuilding, W4D3
6km walk with 10kg vest - 57:09. Ave heart rate 133bpm
The walk/ruck was good, nice change of pace (I didn’t fancy running as I did it straight after lunch).
Couple of odd days schedule wise with work and family visiting. Only got in a short run for my W3D7 endurance session which is annoying, but it’s what fit the schedule and figured it was better than nothing. I’ll try and push for a couple of longer sessions this week to make up for it (supposed to be 60+ mins endurance sessions this week).
1 Like
26/10/22 - Basebuilding, W4D4
7.7km run - 47:30. Ave heart rate 151bpm
27/10/22 - Basebuilding, W4D5
SE, 1 rounds, 50 reps:
Push up
Ring row
SSB squat @ 30kg
Axle press (empty axle)
KB swing @ 24kg
Sit up
Time: 20:11
1 Like
28/10/22 - Basebuilding, W4D6
8.5km run - 52:41. Ave heart rate 146bpm
29/10/22 - Basebuilding, W4D7
Off - scheduled rest day
30/10/22 - Deload D1
Off - scheduled rest day
31/10/22 - Deload D2
66 chins in 20 mins
Bit of a struggle the last week with work and some really bad nights of sleep. I’ve decided to take a deload week, which whilst not strictly part of the program, seems like the right choice for right now.
1 Like
01/11/22 - Deload D3
Worked up to a single overhead press at 55kg. Shortly the program moves into a strength phase so I going to find a couple of training maxes in preparation during this deload week.
1 Like
02/11/22 - Deload D4
Worked up to a single squat at 120kg. Really pleased with this, was heavier and moved much better than expected, especially considering the last time I squatted properly was August.
1 Like
03/11/22 - Deload D5
4.5km run - 26:24. Ave heart rate 153bpm
1 Like