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44kg MP White Whale (Mass Made Simple)

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4/18/2022 - 4/24/2022 - Week 28

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Week three of 501G pressing and PS custom Pull-up plan complete. Moved to sets of 9 for timeless snatch.
I'm noticing a big drop in overall systemic stress and I appear to be leaning out a bit.
Last set feeling = last set.JPG
 
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Monday - 4/25/2022
BW: 178.4
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  • Final week of Plan Strong custom pull-up program. Volume today was very high - 28 sets and the dreaded 1/2 hour brake.
  • Week 4, Session 1 of 501G: Pressing volume very light -18 total reps. Felt heavy. Maybe not recovered from Fri, Sat and BJJ Sun.
  • Timeless 12 sets of 9 snatches felt ok - not super strong (based on grip strength of non-dominant hand), but HR was recovering faster than typical. So 108 snatches ~ 270 seconds of work in 600 total seconds = W:R of ~1:1.2
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Wednesday 4/27/2022
BW: 179.6
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  • GTG pistols at work and lunchtime park walk.
  • Timeless snatch protocol session 83: New best time on swings. 12 sets of 9.
  • 501G pressing: Relatively easy load today. Presses felt solid, especially the work with the 36.
  • Pull-ups: Only 6 sets today. Easy work. Test Friday.
  • A little shy on calorie intake today...
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Friday 4/29/2022
BW: 178.6

  • Squats: GTG Pistols at Work
  • Timeless Snatch Protocol: Session 84 - 12 sets of 9 with 26 kg. Recovery to HR 137-140. This was one of my longest duration days..
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  • Plan Strong Custom Pull-up Program: Week 4, Day 3 - Test day. Just missed the 36 - maybe by an inch...1651577963738.png
  • Plan Strong 501G MP Program: Week 4, Day 3 - relatively easy.
  • Came in a little rich on the macros - haha
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Monday 5/3/2022
BW 179.6
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  • Timeless Snatch Protocol: Session 85 - 12 sets of 9 with 26 kg. Happened to be my shortest duration session of all time. Could it be the breath right nasal strips?
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  • Plan Strong Custom Pull-up Program: Week 5, Day 1 - Did my best to complete a comp phase for the prep phase included in the manual. Had to shift bell size down from 26 kg I used in prep to 22 kg in comp in order to get an intensity in the 90-92.5% range. Some discomfort in upper arm during today's session. 31 reps at ARI=81.67%
  • Plan Strong 501G MP program: Week 5, Day 1 - presses just ok today. 36 felt ok, but after the 30 minute break the 32's were not comfortable. 37 reps at ARI=76.22% (should have been 33 reps at ARI=79.09%)
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Tuesday 5/4/2022
BW: 179.6
  • Rest Day
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Wednesday 5/5/2022
BW: 179.6
  • Timeless Snatch: Session 86. 36 kg Swings 12 sets of 9 = 108. 9:04
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  • Plan Strong Custom Pull-up Program: Week 5, Day 2 - Fairly easy today. 18 Reps at ARI=82.56%
  • Plan Strong 501G MP program: Week 5, Day 2 - Presses just "ok" again today. 19 Reps at ARI=74.74%
  • Double KB Front Squat: 3 sets of 5 with 32's
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Friday 5/6/2022
BW 178.6
  • Snatch - Timeless Snatch - Week 30 / Day 3. 108 Reps, 12 sets of 9 = 108. 11:04. High HR starting out today. Also, possibly more aggressive with my cadence. Really ripping the bell down - overspeed eccentric.
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  • Pull-ups - Plan Strong Custom Program - Week 5 / Day 3. NL=7, ARI=71.27%. Not a great / perfectly clean rep with the 32. Loaded hangs were an interesting addition.
  • Pressing - Plan Strong 501G - Week 5 / Day 3. NL=14, ARI=77.86%. Plan called for 3 singles with the 40 kg. Despite resting for a full 5 minutes I was still not ready for the third single. Ended up getting an a spot / ace for the last single on the non-dominant side.
  • Squats - 3 sets of 5 Double KB Front Squat
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Saturday 5/7/2022
BW: 178.4
  • Rest day.
  • 40 minute walk in the morning
  • I don't track food on weekends, but I typically eat less than 3000 calories.

Sunday 5/8/2022
BW: 179.0
  • Rest day.
  • 40 minute walk in the morning
  • P3 phase 1 level 4. Fifteen reps all. Extra set of 20 Dead-bugs after prone.
  • 1.5 hrs. of garage Jiu-Jitsu with Quenga. Week 6. Through lesson 10.
 
Monday 5/9/2022
BW: 180.2
  • Snatch - Timeless Snatch Protocol. Week 31 - Session 88, 12 sets of 9 = 108 in 9:50. Felt tired, but HR recovering fairly quickly.
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  • Pull-ups - Plan Strong Custom Pull-up Program - Week 6 Day 1 NL=44, ARI=81.68%
  • Pressing - Plans Strong 501G - Week 6 Day 1 NL=37, ARI=76.22%. Bells felt heavy today. Tough one.
  • Squats - 1 sets of 5 Double KB Front Squats.
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Tuesday 5/10/2022
BW: 180.2
  • Rest Day
  • 25 minute park walk at lunch
  • Arm Bar / Crooked Arm Bar
  • TGU ladder: Block, 24 kg, 28 kg, 32 kg, 32 kg
  • Shoulders feeling a little cranky
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Wednesday 5/11/2022
BW: 180.0
  • Snatch - Timeless Snatch Protocol. Week 31 / Session 89. 36 kg Two Arm T-Rex Swings. 12 sets of 9. Recover to ~140 BPM before next set.
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  • Pull-up - Plan Strong Custom Program. Week 6, Session 2. NL=25, ARI=81.5% - Easy Work.
  • Press - Plan Strong 501G. Week 6, Session 2. NL = 23, ARI=71.74% - Right Shoulder a little cranky. Maybe slight injury.
  • Squat - 5 sets of 5 double KB front squats with 32's after presses complete. Worked them in with the pull-up sets.
  • Eat - 3,000 calories roughly 30% :50% :20% P:C:F
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Friday 5/13/2022
BW: 179.8

Today's Training Plan....
  • Snatch - Timeless Snatch Protocol - Session 90, 12 sets of 9 w/ 26 kg = 108. Recover to 140BPM between sets. Longer than expected and with higher HR. There were some interruptions which complicated the HR recovery in after sets 7 and 8...
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  • Pull-up - Plan Strong Custom Program. NL=17, ARI=78.24%. Was supposed to be ACE'd for a 36, but timing was off and I ended up doing the pull-up before the spotter was able to provide the assistance, I think that counts as a PR, lol
  • Press - Plan Strong 501G. NL=8, ARI=87.36%. Right shoulder felt better than Wednesday. Left side feels great.
  • Eat - 3,000 calories roughly 30% :50% :20% P:C:F Tracking not complete. I ate more than what was tracked.
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James Sullivan said:
Friday 5/13/2022
BW: 179.8

Today's Training Plan....
  • Snatch - Timeless Snatch Protocol - Session 90, 12 sets of 9 w/ 26 kg = 108. Recover to 140BPM between sets.
  • Pull-up - Plan Strong Custom Program. NL=17, ARI=78.24%
  • Press - Plan Strong 501G. NL=8, ARI=87.36%
  • Squat - 3 to 5 sets of 3 to 5 of Double 32 kg Front Squats
  • Eat - 3,000 calories roughly 30% :50% :20% P:C:F
Click to expand...
Are you wearing a chest strap HRM, and why back to 140bpm? Are you compressing time? That just seems high for recovery to me, just curious.
 
LarryB said:
Are you wearing a chest strap HRM, and why back to 140bpm? Are you compressing time? That just seems high for recovery to me, just curious.
Click to expand...
Yep - good questions!

I wear a polar H-10 chest strap.

The snatch protocol I'm working with calls for the 'next set' to start when you can pass a talk test. My preference / experiment is to recover to my "Maff HR" as measured by the H-10 chest strap.

Typically Maffetone HR is calculated as 180-age. For me this would now be 136 bpm, but according to Dr. Phil Maffetone's website the are some additional considerations which may shift that target HR number up or down.

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The MAF 180 Formula: Heart-rate monitoring for real aerobic training.

Based on my history (aerobic base) as a decent middle distance runner in my 20's and 30's, testing data that indicates my max HR is about 10 bpm higher than my 220-age, my consistent KB training over the last 6 years, and that -for me- passing a talk test roughly aligns to 140 bpm, I felt I was justified in setting my recovery target to 140 bpm.

With regard to making progress in MAF tests as a condition to keep the +5 (+4 in my case), I'm using week to week snatch and swings times as an assessment. As long as the time it takes me to complete my sets is generally decreasing (or at least not 'significantly' increasing beyond what could be anticipated for variation in sleep, nutrition, load from other programming stress, life stress, etc.) I consider this progress in my MAF Tests and I keep the +4.

Thanks for asking! Right, or wrong I'm more than happy to discuss.
 
Thank you. Was just curious more than anything. I recently started following the MAF protocol for running but was not happy with results i was getting using an optical/wrist based HRM. So i now too have a polar h10, but have only been using it for running so far. I have been pleased with the results once i was getting accurate readings. Could be interesting to see where my hr goes on kbs I suppose.
 
LarryB said:
Thank you. Was just curious more than anything. I recently started following the MAF protocol for running but was not happy with results i was getting using an optical/wrist based HRM. So i now too have a polar h10, but have only been using it for running so far. I have been pleased with the results once i was getting accurate readings. Could be interesting to see where my hr goes on kbs I suppose.
Click to expand...
When I was running I hadn't been introduced to HR methods yet. I trained at specific paces which were calculated based on, at the time, recent race times. I think at that time I wouldn't have been patient enough to hold back and maintain MAF HR.

I've included my HR traces in the log over the last few weeks to help track and visualize progress. Are you currently doing any aerobic or 'anti-glycolytic' conditioning with kettlebells?
 
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