Fucking in there bro
Can’t wait to see the fruits of your BB labours my man
Glad to find your log! I know @ChongLordUno mentioned you were running it too, but I hadn’t seen your log. I’m doing the same thing (TB Base building), and I’m in a similar spot in the program as well. My S/E cluster is: KB swings (36 KG), push ups, inverted rows, goblet squats (22 KG), ab wheels, band pull aparts. My 3x30 day took me longer than it took you, so I better man up and keep up with you. I’m about to head out for the 2x30 day on Week 2.
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Are you aware that you have an insane cardio? Lance Armstrong has a 84 VO² max. 78 is AMAZING!
17 km/h vVO² max is amazing as well. Damn!
Grossly aerobic can go up to 80% HR to a trained individual (aerobic power). Lactic capacity can go up to 90-95% , 95-100 lactic power. Anaerobic capacity is 95-100% max speed, anaerobic power is 100-100+% (overspeed)
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I definitely don’t have a vo2 max of 78. That’s what it would be if I could do level 17 on a normal beep test haha
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My watch data suggests vo2 max of 55 which for my age/gender would be top 5% I think. So still decent but a looooooong ways off ‘elite’ 1% population
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My watch says I’m at 48 which is top 25% of my age and a fitness age of 20.
I will gladly take 48 considering I’m just getting started. My only concern with this running stuff is that my vertical is going to decrease. I should add some jumps…
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3x40
Push press 40kg
Goblet squats 24kg
Push ups
Kipping chin ups
kB swings 24kg
Sit ups
That was a thrashing.
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Today was the first time I regretted using chins as a circuit exercise
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I shouldn’t have read that about 2 hours out from my 3x40 S/E circuit.
I did these for the first one (3x20) and then moved to inverted ring rows. Even those were challenging once I got to 30. I still do some chins after my LSS runs, though, but that’s nothing like what you’re doing with them in the circuit.
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No one will think any less of you for changing it to inv rows mate 
Fuck no. I will think less of me 
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It definitely helps being a smaller guy for things like chins
50 min LSS
Easy money
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Stroke volume mate
The only way to fly
I’m flying mate, fucking flying
Neville Bartos
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LSSx50 min
Ran outside today instead of treadmill. Rougher on knees but more enjoyable mentally
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Can’t beat that outdoor cardio high my man
Still a ways off but my Black Protocol strength work is looking like
Day 1
OHP 531 pr set W fsl pr
Front squat 531 5s pro, 3-5x5 FSL
Weighted chins 531 pr set W fsl pr
Day 2
Bench 531 pr set W fsl pr
Power Clean work to TM
Trap bar deads 531 pr set
Day 3
OHP rule of 50 with day 1 FSL weight
Front squat work to TM pr set
Weighted chins rule of 50 W D1 FSL weight
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I’m in the same spot as you, and I’m thinking of the following cluster:
Zercher Squat
Bench Press
Weighted Chins
(+ 1 set DL each week)
I was thinking of running it TB-style at least for a while, although I do love the 531 set up. My thoughts were to do 3-5x5 at the percentage for the week, and then do a core/grip finisher from TB 2.
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SE Circuit 2x40
Time 15:55
Gassed
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That’s some time matey