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Less is More

10.30.2018 - Locomotion

Buteyko
7:00 AM
3xL16 back to back
EBH 30, 37, 42 / MAX 60, 65, 90

4:45 PM

Mobility
RS Glute work, downward dog, FMS mobility complex

Locomotion
5 walk / 25 run
AVG HR 113
1.59 miles
Breathing: 3 steps in, pause, 2 steps out
 
10.31.2018 - Medium Lifting

Buteyko
7:00 AM
3xL16 back to back
EBH 30, 37, 42 / MAX 60, 66, 90

5:00 PM MGG

Squats
4s x 3r
105, 125, 140, 155

Speed Bench
3s x 10r
135

Barbell Rows
5s x 3r
135

OHS
32k, 10s x 5r

The swings at the end are incredible. Everything is firing smoothly, including my runs. Excited!
 
11.3.2018 - Heavy Lifting

Buteyko
7:40 AM
3xL16 back to back
EBH 30, 38, 42 / MAX 60, 70, 90

Before gym, 09:30 AM
Mobility
RS Glute work, downward dog, FMS mobility complex

MGG at 10:30 AM

Tried out a pair of Adidas Powerlift 3.1 shoes today. I loved them for the squat and bench. Big improvement in stability and rooting to the floor. Did not like them for the deadlift; made it hard to get my lats tight. I'll stick to the wrasslin' shoes for pulls.

Goblet Squats 1s x 16k
Dbl Fr Sq 2s x 16k

Squat
5s x 3r
150, 150, 170, 190, 215

Bench
5s x 3r
135, 135, 145, 165, 185

Deadlift
3s x 1r: 195, 225, 250
1s x 3r: 275
 
11.4.2018 - Locomotion

Buteyko
7:30 AM
3xL16 back to back
EBH 30, 40, 50 / MAX 60, 70, 90

9:30 AM

Mobility
RS Glute work, downward dog, FMS mobility complex

Locomotion
5 walk / 25 run
AVG HR 128
1.67 miles
Breathing: 3 steps in, pause, 1 step out, pause
Character building weather: 49 degrees, 20 mph winds, and rain that must of come straight from the north pole.

It was tough to keep my HR down this session, as expected. My body is a bit tired from “Heavy” lifting yesterday. Though I do feel good after this session, I really need a nap now.
 
11.5.2018 - Light Lifting

Buteyko
7:30 AM
3xL16 back to back
EBH 30, 40, 50 / MAX 60, 71, 90

MGG @ 5:00 PM

Goblet Squats 1s x 16k
Dbl Fr Sq 2s x 16k

Squat
3s x 3r
125, 135, 150

Dbl KB C&P
Clean once, press thrice
5s x 3r
24k

Pullups
5s x 3r

One Hand Swings
10s x 5r
32k

Another great session in the books. I’m having tons of fun playing with the barbells again.
 
11.6.2018 - Locomotion

Buteyko
6:30 AM
3xL16 back to back
EBH 30, 40, 50 / MAX 63, 75, 95

9:30 AM

Mobility
RS Glute work, downward dog, FMS mobility complex

Locomotion
5 walk / 25 run
AVG HR 122
1.66 miles
Breathing: 3 steps in, pause, 1 step out, pause (Mostly)

More character building weather. Nose was running so bad in the cold wind I had trouble keeping my breath cadence going.
 
11.7.2018 - Medium Lifting

Buteyko
6:30 AM
2xL16 back to back
EBH 30, 35 / MAX 60, 62
Easy breathing session today. Started the day with a headache somehow. Felt better by end of day.

MGG at 5:00

Goblet Squats 1s x 24k
Dbl Fr Sq 2s x 24k

Squat
3r x 4s
125, 135, 155, 175

Speed Bench
3r x 10s
140

Rows
5r x 5s
135

One Hand Swings
5r x 10s
70#

I know I’ve said this recently, but I am having tons of fun playing with the barbells again!
 
11.3.2018 - Heavy Lifting

Buteyko
7:40 AM
3xL16 back to back
EBH 30, 40, 50 / MAX 65, 75, 95
Woke up with clogged sinuses. Made Buteyko a bit harder than normal, but the training cleared it up.

Before gym, 10:00 AM
Mobility
RS Glute work, downward dog, FMS mobility complex

MGG at 11:00 AM

Goblet Squats 1s x 16k
Dbl Fr Sq 2s x 16k

Squats
5s x 3r
165, 165, 185, 205, 235

Bench
5s x 3r
135, 135, 155, 175, 195

Deadlift
205 x 1, 235 x 1, 265 x 1, 295 x 3
 
11.11.2018 - Locomotion PR

Buteyko
8:30 AM
3xL16 back to back
EBH 30, 50, 50 / MAX 60, 90, 90

11:00 AM

Mobility
RS Glute work, downward dog, FMS mobility complex

Locomotion
5 walk / 25 run
AVG HR 129
1.71 miles
17:36 min/mi

During my run I was distracted by 3 big-a#@ Chinook helicopters flying over in formation. I love flying machines. When I was a kid I wanted to be a fighter pilot. Anytime a helicopter/airplane flies over head I end up gawking at it.
 
The Nail said:
11.11.2018 - Locomotion PR

Buteyko
8:30 AM
3xL16 back to back
EBH 30, 50, 50 / MAX 60, 90, 90

11:00 AM

Mobility
RS Glute work, downward dog, FMS mobility complex

Locomotion
5 walk / 25 run
AVG HR 129
1.71 miles
17:36 min/mi

During my run I was distracted by 3 big-a#@ Chinook helicopters flying over in formation. I love flying machines. When I was a kid I wanted to be a fighter pilot. Anytime a helicopter/airplane flies over head I end up gawking at it.
Click to expand...
You would like it here. There are always lots of military aircraft flying about...
 
11.14.2018 - sick
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11.15.2018 - Buteyko Only
Buteyko
7:00 AM
3xL16 back to back
EBH 30, 40, 50 / MAX 60, 75, 90
--

11.16.2018 - Buteyko Only
Buteyko
7:30 AM
3xL16 back to back
EBH 30, 40, 50 / MAX 60, 75, 90
--

11.17.2018 - Heavy Lifting
Buteyko
7:30 AM
3xL16 back to back
EBH 30, 40, 50 / MAX 60, 75, 90

MGG at 9:30

Goblet Squats 1s x 16k
Dbl Fr Sq 2s x 16k

Squat
175 x 3, 175 x 3, 205 x 3

Bench
145 x 3, 145 x 3, 165 x 3

Still feeling under the weather today. Only did the first 3 planned sets of squat and bench, and skipped pulls.
 
11.18.2018 - Locomotion

Buteyko
7:30 AM
3xL16 back to back
EBH 33, 40, 50 / MAX 60, 71, 90

RS glute work, downward dogs

Locomotion
5 walk / 25 run
AVG HR 116
1.54 miles
19:30 min/mi

I partially solved my runny nose problem by running slower so I didn’t need to use as much air. At this pace I can nearly engage VLB.
 
11.19.2018 - Light Lifting

Buteyko
8:30 AM
3xL16 back to back
EBH 33, 40, 50 / MAX 65, 75, 90

Mobility
11:00 AM
RS Glute work, downward dog, FMS mobility complex

Locomotion
20 min walk

Woke up with my hips and lower back in knots. Did a little extra mobility and locomotion session to work through it.

MGG @ 5:00 PM

Goblet Squats 1s x 16k
Dbl Fr Sq 2s x 16k

Squat
3s x 3r
140, 155, 175

Dbl KB C&P
Clean once, press thrice
5s x 3r
24k

Pullups
5s x 3r

One Hand Swings
10s x 5r
32k

Much better!
 
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