Strong Rick
Level 9 Valued Member
wow! that looks like a real nice day of training... lots of real nice numbers there!
Less is More
- Thread starter The Nail
- Start date
The Nail
Level 7 Valued Member
The barbell numbers are pounds, not kilos. Letting myself adjust to the lifts again.
The Nail
Level 7 Valued Member
06.14.2018 - Recovery a.m.
Buteyko (70%)
1 x level 16
EBH 30
Max 51
Only one session; early morning phone interview I had to get to. Did a lot of informal vlb through the day.
Somatic Exercises
06.14.2018 - MGG p.m.
Dbl Kb Front Squat
24k, 5r x 1s
TGU
24k, 1r x 1s
Barbell Squat
135 x 5, 145 x 5, 165x 5
Barbell Bench
95 x 5, 115 x 5, 135 x 5
Barbell row
135 x 5r x 3s
KB Snatch
24k x 2 NR
32k x 8 NR
Huh, strange. No problem hitting the 32k today.
Buteyko (70%)
1 x level 16
EBH 30
Max 51
Only one session; early morning phone interview I had to get to. Did a lot of informal vlb through the day.
Somatic Exercises
06.14.2018 - MGG p.m.
Dbl Kb Front Squat
24k, 5r x 1s
TGU
24k, 1r x 1s
Barbell Squat
135 x 5, 145 x 5, 165x 5
Barbell Bench
95 x 5, 115 x 5, 135 x 5
Barbell row
135 x 5r x 3s
KB Snatch
24k x 2 NR
32k x 8 NR
Huh, strange. No problem hitting the 32k today.
The Nail
Level 7 Valued Member
06.16.2018 Saturday MGG a.m.
At home, 8:30 a.m.
Locomotion
Walk
1.07 Miles
22 Minutes
Hr Avg 98 bpm
--
At MGG 9:30 a.m.
85 degrees in the gym!
Double KB Front Squat
24k x 5r x 1s
Squat
5r x 5s
185 x 1s, 135 x 4s
Bench Press
5r x 5s
165 x 1s, 115 x 4s
Pull up
3r x 5s
Need to work into doing these weighed for sets of 5 reps
Deadlift
1r x 4s
225, 255, 275, 295
I’m starting out lighter than I think I can handle on everything to fit all the pieces together. The first 4 weeks will be pretty light while I figure out loading. Plenty of sets of 5 reps makes for really good base building. It's as classic and timeless as red meat and red wine. If I am patient and work hard it is guaranteed to get results.
Even going very light, this is a lot of work. I passed out for a good hour when I got home. Though happily with eating mostly meat I had solid energy right up to the end.
I’m really excited to see where I end up in several months with the MAF locomotion, Buteyko, mostly-meats nutrition, and lifting.
At home, 8:30 a.m.
Locomotion
Walk
1.07 Miles
22 Minutes
Hr Avg 98 bpm
--
At MGG 9:30 a.m.
85 degrees in the gym!
Double KB Front Squat
24k x 5r x 1s
Squat
5r x 5s
185 x 1s, 135 x 4s
Bench Press
5r x 5s
165 x 1s, 115 x 4s
Pull up
3r x 5s
Need to work into doing these weighed for sets of 5 reps
Deadlift
1r x 4s
225, 255, 275, 295
I’m starting out lighter than I think I can handle on everything to fit all the pieces together. The first 4 weeks will be pretty light while I figure out loading. Plenty of sets of 5 reps makes for really good base building. It's as classic and timeless as red meat and red wine. If I am patient and work hard it is guaranteed to get results.
Even going very light, this is a lot of work. I passed out for a good hour when I got home. Though happily with eating mostly meat I had solid energy right up to the end.
I’m really excited to see where I end up in several months with the MAF locomotion, Buteyko, mostly-meats nutrition, and lifting.
The Nail
Level 7 Valued Member
06.17.2018 - Run 7.3
Buteyko (70%)
3 x level 16
EBH 32, 48, 53
Max 51, 74, 91
Locomotion
Run/walk
8/3 * 4
2.13 miles
HR avg 129, max 146
Had a difficult time keeping the pace slow enough to keep the HR down. Weather was invigorating! With the gobs of sunshine and 83 degree weather my feet wanted to move fast.
My feet did not bother me at all - switching my lifting shoe to a Merrell Trail Glove 4 Knit lets my feet flex as needed when I lift. The wrestling shoes were constraining my feet too much. Glad that was a simple fix.
Buteyko (70%)
3 x level 16
EBH 32, 48, 53
Max 51, 74, 91
Locomotion
Run/walk
8/3 * 4
2.13 miles
HR avg 129, max 146
Had a difficult time keeping the pace slow enough to keep the HR down. Weather was invigorating! With the gobs of sunshine and 83 degree weather my feet wanted to move fast.
My feet did not bother me at all - switching my lifting shoe to a Merrell Trail Glove 4 Knit lets my feet flex as needed when I lift. The wrestling shoes were constraining my feet too much. Glad that was a simple fix.
The Nail
Level 7 Valued Member
06.18.2018 - Recovery a.m.
Buteyko (70%)
3 x level 16
EBH 35, 51, 60
Max 55, 80, 93
Locomotion
Walk
20 minutes
--
06.18.2018 - Monday MGG p.m.
At MGG 4:45 p.m.
100 degrees in the gym!
Double KB Front Squat
24k x 5r x 1s
TGU
24k x 1r x 1s
Squat
5r x 3s
145, 145, 145
Overhead Press
5r x 3s
95, 95, 95
Pull-ups
Bw
5r x 3s
KB Snatch
5r x 12s, 24k
Left hip was stiff. Did not feel it in the KB front squats, but once I got under the bar it was protesting a bit. Felt fine by the first work set.
Buteyko (70%)
3 x level 16
EBH 35, 51, 60
Max 55, 80, 93
Locomotion
Walk
20 minutes
--
06.18.2018 - Monday MGG p.m.
At MGG 4:45 p.m.
100 degrees in the gym!
Double KB Front Squat
24k x 5r x 1s
TGU
24k x 1r x 1s
Squat
5r x 3s
145, 145, 145
Overhead Press
5r x 3s
95, 95, 95
Pull-ups
Bw
5r x 3s
KB Snatch
5r x 12s, 24k
Left hip was stiff. Did not feel it in the KB front squats, but once I got under the bar it was protesting a bit. Felt fine by the first work set.
The Nail
Level 7 Valued Member
06.20.2018 - Recovery a.m.
Somatic Exercises
Buteyko (70%)
3 x level 16
EBH 36, 40, 41
Max 56, 62, 65
Toshner FMS Mobility
Rib pull, brettzel, childs pose rotation, arm bar, crooked arm bar
Locomotion
Walk
20 minutes
--
06.20.2018 - Wednesday MGG p.m.
At MGG 6:00 p.m.
Double KB Front Squat
24k x 5r x 1s
TGU
24k x 1r x 1s
Squat
5r x 3s
135, 155, 165
Moved stance in, put the bar a bit higher on the back. Felt great!
Bench Press
5r x 3s
95, 115, 125
Bent Over Rows
5r x 3s
135, 135, 135
THSS
10r x 10s, 24k
Somatic Exercises
Buteyko (70%)
3 x level 16
EBH 36, 40, 41
Max 56, 62, 65
Toshner FMS Mobility
Rib pull, brettzel, childs pose rotation, arm bar, crooked arm bar
Locomotion
Walk
20 minutes
--
06.20.2018 - Wednesday MGG p.m.
At MGG 6:00 p.m.
Double KB Front Squat
24k x 5r x 1s
TGU
24k x 1r x 1s
Squat
5r x 3s
135, 155, 165
Moved stance in, put the bar a bit higher on the back. Felt great!
Bench Press
5r x 3s
95, 115, 125
Bent Over Rows
5r x 3s
135, 135, 135
THSS
10r x 10s, 24k
The Nail
Level 7 Valued Member
06.21.2018 - Run 8.1
Buteyko (70%)
3 x level 16
EBH 35, 50, 55
Max 55, 77, 91
Abs are really sore from lifting. Makes the breath holds harder.
Locomotion
Run/walk
12/3 * 3
2.34 miles
HR avg 116, max 127
Exciting!
- First run with double digit intervals
- First run with 45 minutes total time
- Increased run time from 32 to 36 minutes
Buteyko (70%)
3 x level 16
EBH 35, 50, 55
Max 55, 77, 91
Abs are really sore from lifting. Makes the breath holds harder.
Locomotion
Run/walk
12/3 * 3
2.34 miles
HR avg 116, max 127
Exciting!
- First run with double digit intervals
- First run with 45 minutes total time
- Increased run time from 32 to 36 minutes
The Nail
Level 7 Valued Member
06.23.2018 Saturday MGG a.m.
At home, 8:30 a.m.
Locomotion
Walk
20 minutes
--
At MGG 9:30 a.m.
Double KB Front Squat
24k x 5r x 1s
TGU
24k x 1r x 1s
Squat
155 x 1, 175 x 1, 195 x 5, 135 x 5, 135 x 5
Bench Press
95 x 1, 135 x 1, 155 x 1, 175 x 5, 135 x 5,135 x 5
Pull up
5r x 3s
Deadlift
255 x 1, 275 x 1, 295 x 1
At home, 8:30 a.m.
Locomotion
Walk
20 minutes
--
At MGG 9:30 a.m.
Double KB Front Squat
24k x 5r x 1s
TGU
24k x 1r x 1s
Squat
155 x 1, 175 x 1, 195 x 5, 135 x 5, 135 x 5
Bench Press
95 x 1, 135 x 1, 155 x 1, 175 x 5, 135 x 5,135 x 5
Pull up
5r x 3s
Deadlift
255 x 1, 275 x 1, 295 x 1
The Nail
Level 7 Valued Member
06.24.2018 - Run 8.2
Buteyko (70%)
3 x level 16
EBH 35, 41, 51
Max 54, 64, 81
Locomotion
Run/walk
12/3 * 3
2.34 miles
HR avg 126, max 142
Beautiful 75 degree weather
This was great. Still a slow pace at 19:16 min/mi, but I’m happy to use the run stride for all of the 12 minute intervals. I’m really grateful for how good this running program is going.
Buteyko (70%)
3 x level 16
EBH 35, 41, 51
Max 54, 64, 81
Locomotion
Run/walk
12/3 * 3
2.34 miles
HR avg 126, max 142
Beautiful 75 degree weather
This was great. Still a slow pace at 19:16 min/mi, but I’m happy to use the run stride for all of the 12 minute intervals. I’m really grateful for how good this running program is going.
The Nail
Level 7 Valued Member
06.26.2018 - Run 8.3
Somatic Exercises
Buteyko (70%)
3 x level 16
EBH 30, 40, 51
Max 51, 63, 81
Locomotion
Run/walk
12/3 * 3
2.45 miles
HR avg 121, max 136
About halfway out a lighting storm moved in fast. It was all sunshine when I started. Thanks to the liquid cooling, I did manage to cover 1/10th of a mile more than last time at an overall lower heart rate.
I got soaked to the bone. Thankfully the storm came in at the point where I was furthest from shelter, so I wasn’t tempted to stop the run
Somatic Exercises
Buteyko (70%)
3 x level 16
EBH 30, 40, 51
Max 51, 63, 81
Locomotion
Run/walk
12/3 * 3
2.45 miles
HR avg 121, max 136
About halfway out a lighting storm moved in fast. It was all sunshine when I started. Thanks to the liquid cooling, I did manage to cover 1/10th of a mile more than last time at an overall lower heart rate.
I got soaked to the bone. Thankfully the storm came in at the point where I was furthest from shelter, so I wasn’t tempted to stop the run
The Nail
Level 7 Valued Member
06.27.2018 - Recovery a.m.
Buteyko (70%)
3 x level 16
EBH 30, 50, 55
Max 50, 81, 85
Somatic Exercises
Toshner FMS Mobility
Rib pull, brettzel, childs pose rotation, arm bar, crooked arm bar
06.27.2018 - Wednesday MGG p.m.
At MGG 4:45 p.m.
Double KB Front Squat
24k x 5r x 1s
TGU
24k x 1r x 1s
Two Hand Swing
24k x 10r x 10s
Push-ups
7r x 10s
Pull-ups
5r x 3s
Buteyko (70%)
3 x level 16
EBH 30, 50, 55
Max 50, 81, 85
Somatic Exercises
Toshner FMS Mobility
Rib pull, brettzel, childs pose rotation, arm bar, crooked arm bar
06.27.2018 - Wednesday MGG p.m.
At MGG 4:45 p.m.
Double KB Front Squat
24k x 5r x 1s
TGU
24k x 1r x 1s
Two Hand Swing
24k x 10r x 10s
Push-ups
7r x 10s
Pull-ups
5r x 3s
The Nail
Level 7 Valued Member
06.30.2018 Saturday MGG a.m.
At home, 8:30 a.m.
Mobility
Somatic Exercises, Run Strong Glute Work, Downward Dog
Locomotion
Walk
20 minutes
--
At MGG 10:00 a.m.
Double KB Front Squat
24k x 3r x 3s
TGU
24k x 1r x 1s
Deadlift
1r x 8s
275, 295, 315, 335
225, 225, 225, 225 (no belt on drop sets)
These felt very good.
At home, 8:30 a.m.
Mobility
Somatic Exercises, Run Strong Glute Work, Downward Dog
Locomotion
Walk
20 minutes
--
At MGG 10:00 a.m.
Double KB Front Squat
24k x 3r x 3s
TGU
24k x 1r x 1s
Deadlift
1r x 8s
275, 295, 315, 335
225, 225, 225, 225 (no belt on drop sets)
These felt very good.
Video of pull:
The Nail
Level 7 Valued Member
07.01.2018 - Run 9.2
Buteyko (70%)
3 x level 16
EBH 30, 45, 50
Max 47, 70, 91
Mobility
Somatic Exercises, Run Strong Glute Work, Downward Dog
Locomotion
Run/walk
13/2 * 3
2.3 miles
HR avg 122, max 139
Pace 19:35 min/mi
Despite the 91 degree weather, still managed to keep my HR below 140. Felt refreshed (and HUNGRY!) afterwards. It feels great running along outside in nature. This MAF running is great.
My stride is coming along nicely. The glute exercises really cleaned up my footwork - zero problems with scuffing my feet this run. I am slow like frozen molasses, but silent like Ninja.
Buteyko (70%)
3 x level 16
EBH 30, 45, 50
Max 47, 70, 91
Mobility
Somatic Exercises, Run Strong Glute Work, Downward Dog
Locomotion
Run/walk
13/2 * 3
2.3 miles
HR avg 122, max 139
Pace 19:35 min/mi
Despite the 91 degree weather, still managed to keep my HR below 140. Felt refreshed (and HUNGRY!) afterwards. It feels great running along outside in nature. This MAF running is great.
My stride is coming along nicely. The glute exercises really cleaned up my footwork - zero problems with scuffing my feet this run. I am slow like frozen molasses, but silent like Ninja.
The Nail
Level 7 Valued Member
07.02.2018 - Recovery a.m.
Buteyko (70%)
3 x level 16
EBH 40, 44, 51
Max 63, 71, 81
Mobility
Somatic Exercises, Run Strong Glute Work, Downward Dog
Locomotion
Walk
20 minutes
07.02.2018 - Monday MGG p.m.
At MGG 6:30 p.m.
Double KB Front Squat
24k x 3r x 3s
TGU
24k x 1r x 1s
Snatch
32k x 5r x 14s
Pull-up
5r x 3s
An odd training session.
Ended up with a blood blister in my left palm. Left hip was a little sore in warm up, but my lower back felt more stable than last time. After training, my left foot popped as I was walking out of the gym. It hurt a bit, but seems fine now.
Buteyko (70%)
3 x level 16
EBH 40, 44, 51
Max 63, 71, 81
Mobility
Somatic Exercises, Run Strong Glute Work, Downward Dog
Locomotion
Walk
20 minutes
07.02.2018 - Monday MGG p.m.
At MGG 6:30 p.m.
Double KB Front Squat
24k x 3r x 3s
TGU
24k x 1r x 1s
Snatch
32k x 5r x 14s
Pull-up
5r x 3s
An odd training session.
Ended up with a blood blister in my left palm. Left hip was a little sore in warm up, but my lower back felt more stable than last time. After training, my left foot popped as I was walking out of the gym. It hurt a bit, but seems fine now.
Last edited:
The Nail
Level 7 Valued Member
07.03.2018 - Run 9.3
Buteyko (70%)
None. I was exhausted from last night’s A+A snatch work and ended up sleeping in. Only enough time to run
Mobility
Somatic Exercises, Run Strong Glute Work, Downward Dog
Locomotion
Run/walk
13/2 * 3
2.28 miles
HR avg 115, max 129
Pace 19:52 min/mi
Nice run, kept the HR below 130! Felt great to be out in the sun in the park on a gorgeous day.
Next run will be (Run 14 / walk 01) x 3!
Buteyko (70%)
None. I was exhausted from last night’s A+A snatch work and ended up sleeping in. Only enough time to run
Mobility
Somatic Exercises, Run Strong Glute Work, Downward Dog
Locomotion
Run/walk
13/2 * 3
2.28 miles
HR avg 115, max 129
Pace 19:52 min/mi
Nice run, kept the HR below 130! Felt great to be out in the sun in the park on a gorgeous day.
Next run will be (Run 14 / walk 01) x 3!