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Novocaine

Justin_M

Justin_M

Level 6 Valued Member
Background: Tactical athlete with lots of injuries followed by poor fitness, followed by successful training and great fitness multiple times.

Current Training: Consistently rotate through a few sessions over and over.
"Just like Novocaine, give it time, always works" -Coach Boone​

Microcycle November 23, 2020 (Base cycle)

Monday (Strength)
  1. Sumo Deadlift @ 185# x1-1 & TGU @ 40kg x1-1, 5 Rounds
Tuesday (Aerobic Conditioning)
  1. LISS SkiErg, 40' @ ~105W
Wednesday (Anaerobic Conditioning)
  1. Swing @ 32kg & Pushup, Q&D 5/4, 5 Rounds
Thursday (Aerobic Conditioning)
  1. LISS Run, 40' @ ~12:00/mi
Friday (Strength)
  1. Sumo Deadlift @ 185# x1-1 & TGU @ 40kg x1-1, 5 Rounds
Saturday (A+A Conditioning)
  1. Snatch @24 kg x5 & SkiErg @ ~650W x5, 10/10 Rounds
  2. BJJ
Sunday (Aerobic Conditioning)
  1. LISS SkiErg, 30' @ ~100W
  2. LISS Run, 35' @ ~ 12:00/mi
Successful week of showing up and doing the work. Rehabilitating herniated L4/L5 and L5/S1 discs.
 
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Microcycle November 30, 2020 (Base + Strength Supplement Cycle)

Monday (Strength)
  1. Sumo Deadlift @ 185/205# x1-1 & TGU @ 40kg x1-1, 5 Rounds
  2. Bench Press @ 185 x5 & Pull-Up x5, 5 Rounds
Tuesday (Aerobic Conditioning)
  1. LISS SkiErg, 40' @ ~105W
Wednesday (Anaerobic Conditioning)
  1. Swing @ 32kg & Pushup, Q&D 5/4, 5 Rounds
  2. Circuit, 5 Rounds (20-60" ea)
    • Leopard Crawl
    • Band Walk
    • Inverted Row
    • Plank
Thursday (Aerobic Conditioning)
  1. LISS SkiErg, 55' @ ~85W
Friday (Strength)
  1. Sumo Deadlift @ 185/205# x1-1 & TGU @ 40kg x1-1, 5 Rounds
  2. Front Squat @ 155# x3 & Pullup x5, 5 Rounds
Saturday (A+A Conditioning)
  1. Snatch @24/32 kg x5 & SkiErg @ ~675W x5, 10/10 Rounds
  2. BJJ
Sunday (Aerobic Conditioning)
  1. LISS Run, 60' @ ~ 11:45/mi
A good week of showing up and doing the work. Added some supplemental strength work this week. Herniated discs are feeling better. Incorporating my 32kg back into my snatches and adding some more weight back to the barbell. Tracking HRV, all days were in the green. I started to decline a little about mid week and made an adjustment to get to bed an extra hour earlier and consume a few more calories and carbs for two days.
 
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Microcycle December 7, 2020 (Base + Endurance Supplement Cycle)

Session 1 (Strength)
  1. Deadlift x2 & TGU x1/1, 5 Rounds
  2. VO2 max run intervals @ ~7:45/mi (3':3' x5)
Session 2 (Aerobic)
  1. 40' LISS, SkiErg
Session 3 (Anaerobic)
  1. 5/4 Q&D, Swing + Pushup
  2. Tempo Cruise Interval Run @ ~ 8:15/mi (5':1' x5)
Session 4 (Aerobic)
  1. 40' LISS, SkiErg
Session 5 (Strength)
  1. Deadlift x2 & TGU x1/1, 4 Rounds
  2. VO2 max run intervals @ ~7:45/mi (3':3' x4)
Session 6 (Aerobic)
  1. A+A Swing + SkiErg, 5/24
Session 7 (Aerobic)
  1. 60' LISS, Run @ ~11:00/mi
This microcycle was an endurance emphasis cycle following the last strength emphasis microcycle. Things are moving in the right direction after a bad year of illness and injury. I feel comfortable putting my 24kg away and only using my 32 and 40kg for kettlebell work. The VO2 max intervals felt good. Looking at the intensity and recovery of the week, the anaerobic threshold day is the "hard" day of the cycle with a high volume of moderate intensity work.
RecoveryStatus.PNG
I read that HRV is better observed in a standing position for trained individuals so midweek I switched from monitoring sitting to standing. Because of the change, I got some yellow days which likely weren't actually yellow but I thought it was appropriate to reduce the scheduled volume on session 5 to only four repeats regardless. I have been doing 5 rounds on green days, 4 rounds on yellow days, and 3 rounds on red days.
 
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Justin_M said:
Week of November 30, 2020

Monday (Strength)
  1. Sumo Deadlift @ 185/205# x1-1 & TGU @ 40kg x1-1, 5 Rounds
  2. Bench Press @ 185 x5 & Pull-Up x5, 5 Rounds
Tuesday (Aerobic Conditioning)
  1. LISS SkiErg, 40' @ ~105W
Wednesday (Anaerobic Conditioning)
  1. Swing @ 32kg & Pushup, Q&D 5/4, 5 Rounds
  2. Circuit, 5 Rounds (20-60" ea)
    • Leopard Crawl
    • Band Walk
    • Inverted Row
    • Plank
Thursday (Aerobic Conditioning)
  1. LISS Swing, 55' @ ~85W
Friday (Strength)
  1. Sumo Deadlift @ 185/205# x1-1 & TGU @ 40kg x1-1, 5 Rounds
  2. Front Squat @ 155# x3 & Pullup x5, 5 Rounds
Saturday (A+A Conditioning)
  1. Snatch @24/32 kg x5 & SkiErg @ ~675W x5, 10/10 Rounds
  2. BJJ
Sunday (Aerobic Conditioning)
  1. LISS Run, 60' @ ~ 11:45/mi
A good week of showing up and doing the work. Added some supplemental strength work this week. Herniated discs are feeling better. Incorporating my 32kg back into my snatches and adding some more weight back to the barbell. Tracking HRV, all days were in the green. I started to decline a little about mid week and made an adjustment to get to bed an extra hour earlier and consume a few more calories and carbs for two days.
Click to expand...
Hi Justin,

Great variety in your training!

What's 'LISS swing 55' @ 85W' ?

Sounds interesting...
 
Micorcycle December 14, 2020 (Base Cycle)

Session 1 (Strength)
  1. Sumo Deadlift @ 225# & TGU @ 40kg
Session 2 (Aerobic)
  1. LISS SkiErg, 40' @ ~ 89w
Session 3 (Anaerobic)
  1. Q&D 5/4 x5, Swing @ 32kg & Pushup
Session 4 (Aerobic)
  1. LISS, SkiErg, 40' @ ~113w
Session 5 (Strength)
  1. Sumo Deadlift @ 225# & TGU @ 40kg
Session 6 (Aerobic)
  1. A+A, 5/40 [75"], SkiErg @ ~710w & Snatch/Swing @ 32kg
Session 7 (Aerobic)
  1. LISS Run, 60' @ ~10:50/mi
A solid week of showing up and doing the work. Everything is starting feel pretty good. It's been just over 3 months from the major disc herniation(s) and about 6 weeks from the last aggravation. I feel good and like I can go harder but I would much rather error on the side of caution to not derail the recovery. I don't know exactly how long it will take to heal but I still have a slight drop in my left foot which is slowly getting better.

Deadlift is feeling ok but I'm still a little anxious about my back to go above 50-60% yet - no rush. Swings and snatches are feeling ok, I think decent volume of hip hinge motion is really good for back rehab. Hitting decent numbers on my A+A 5x pull SkiErg sprints, all between 696-724w.
A+A_Swing_Ski.PNG

The week was a good deload week. My recovery state (according to Polar) came down significantly. Seems fairly accurate as my knee was starting to get a little inflamed toward the end of the last microcycle.
 
Microcycle December 21, 2020 (Base + Strength Cycle)

Session 1 (Strength)
  1. Sumo Deadlift, 225#/1 [60"] x8
  2. TGU, 40kg/1 [60"] x4/4
  3. Pullup, 4/2 [20/120"] x5
  4. Bench Press, 6/2 [20/120"] x5
Session 2 (Aerobic)
  1. SkiErg, ~89w, 54'
Session 3 (Anaerobic)
  1. Q&D, Swing/Pushup, 5/4 x4
  2. Circuit, 3 Rounds
    • Leopard Crawl, 30"
    • Band Face Pull, 30"
    • Split Jump, 30"
    • Ring Row, 30"
Session 4 (Aerobic)
  1. SkiErg, ~93w, 47'
Session 5 (Strength)
  1. Sumo Deadlift, 225#/1 [60"] x8
  2. TGU, 40kg/1 [60"] x4/4
  3. Pullup, x2 [60"] x8
  4. Bench Press, 185#/2 [60"] x8
  5. Front Squat, 185#/2 [60"] x6
Session 6 (Aerobic)
  1. A+A, Swing/Ski [75"] x24
Session 7 (Aerobic)
  1. Polar Run Test
    • Max HR: 182
    • Resting HR: 48
    • Max Aerobic Speed: 6:53/mi
    • Max Aerobic Power: 482w
Liked strength work of 80% on the minute (OTM) this week. I reviewed a few different methods/studies the last couple weeks and 80% for doubles for about 6-9 sets is right in the sweet spot for almost every single one of them. PlanStrong, Bompa, INOL, Prilipen, Tuchscherer, etc. 80/2 x8 is right in the ballpark for everything. Doing them EMOM/OTM style gets a little aerobic base training in as well. I'm not quite up to 80% on my lifts yet, but I'm closing in on it slowly and consistently with no back pain. I also like doing them OTM because of the focus it provides to each movement. OTM isn't new and I have been dogmatic toward them in the past and perhaps coming back around to them for good reason.

Aerobic work is steadily improving. Resting heart rate is under 50. My family replaced my Polar M400 with a Polar Vantage V2 for Christmas. I like the additional recovery and training load analysis it provides. I have a few weeks of capturing new data to fully get the benefits from it but it is already providing some insight into my training volume and frequency decisions in a little different way. I like the new training views even though it doesn't really provide a functional improvement over the M400. A few new functional changes that influenced my decisions in the few days I've had it:
  1. Training Load: Changing the microcycle order to keep raising the water line of my cardio training
  2. Running Test: Set new pace and power targets for training sessions
  3. Recovery Pro: decide how much volume of the days sessions instead of using EliteHRV
The last week was a strength cycle and kept my cardio load maintaining. The week prior to that was a base cycle only and was the deload after the endurance cycle the week before it that put me in the overreaching area. I was planning on doing another base cycle after this last strength cycle but I am deciding to do an endurance cycle instead.

CardioLoad.PNG
 
Microcycle December 28, 2020 (Base + Endurance)

Session 1 (Strength)
  1. Sumo Deadlift, 225#/1 [60"] x8
  2. TGU, 40kg/1 [60"] x4/4
  3. Sprint, x5 [60"] x4 [2'] x3
Session 2 (Aerobic)
  1. SkiErg, ~124w, 60'
Session 3 (Anaerobic)
  1. Q&D, Swing/Push-Up, 10/2 x5
  2. Run, ~7:00/mi, 3' [3'] x3
Session 4 (Aerobic)
  1. SkiErg, ~101w, 40'
Session 5 (Strength)
  1. Sumo Deadlift, 255#/1 [60"] x8
  2. TGU, 40kg/1 [60"] x4/4
  3. Run, ~8:00/mi, 8' [90"] x3
Session 6 (Aerobic)
  1. A+A, Swing/SkiErg, x5 [75"] x24
  2. Run, ~10:37/mi, ~137bpm, 45'
Session 7 (Aerobic)
  1. Run, 60'
Had some pretty bad sleep a few nights of the week and adjusted the volume of what I wanted to do for the day accordingly. I haven't done this much base aerobic work in a long time and it feels amazing. Everything is coming back really fast. Deadlifts felt really good this week. Running paces picking back up quickly too.
 
Microcycle January 4, 2021 (Base)

Session 1 (Strength)
  1. S&S, 40kg
Session 2 (Aerobic)
  1. Elliptical, Zone 1, 60'
Session 3 (Anaerobic)
  1. Q&D 5/4, Swing & Pushup, 40kg
Session 4 (Aerobic)
  1. Elliptical, Zone 1, 60'
Session 5 (Strength)
  1. S&S, 40kg
Session 6 (Aerobic)
  1. A+A, 5/40, Swing, 40kg
Session 7 (Aerobic)
  1. Run, ~9:58/mi, 60'
Traveling for work for a few weeks with hotel gym access. Was able to bring a kettlebell with me though; this was probably the most text book microcycle for what I am training. I like the sumo deadlifts on strength days compared to swings but regular ol' S&S never disappoints. Ultimately a good week of training; training during the week was in the afternoon compared to normally training in the morning. I was more tired by the end of the day to get the training in but the need for fitness doesn't only happen when it's convenient so this will add an additional training adaptation I suppose.
 
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Microcycle January 11, 2021 (Base + Strength Supplement)
Session 1 (Strength)
  1. S&S x10, 40kg
  2. Chest Press
  3. Pulldown
  4. Zercher Squat
Session 2 (Aerobic)
  1. Elliptical, Zone 1, 60'
Session 3 (Anaerobic)
  1. Q&D, 5/4 x5, 40kg
  2. Accessory Circuit (30" ea, 2' rest between rounds, 4 Rounds)
    • Leopard Crawl
    • Hamstring Curl
    • Band Pullapart
    • Peak Outs
    • Band Walk
    • Band Face Pull
Session 4 (Aerobic)
  1. Run, Zone 2, 30'
Session 5 (Strength)
  1. S&S x6, 40kg
  2. Chest Press, 80/2 [60"] x8
  3. Pulldown, 80/2 [60"] x8
  4. Zercher Squat, 80/2 [60"] x8
Session 6 (Aerobic)
  1. A+A [75"] x24
Session 7 (Aerobic)
  1. Run, Zone 2, 60'
Hotel machines were ok for strength supplement work but not ideal compared to iron. Started to get run down the later half of the week and adjusted volume accordingly. Did a comparison of 5x swings vs 7x swings on A+A session to compare HR and energy demand. The first 8 sets were 5x and the last 16 were 7x.
A+A_5-7_Compare.PNG
Screenshot_20210117-104555.png
 
Microcycle January 18, 2021 (Base)

Session 1
  1. S&S
Session 2
  1. LISS
Session 3
  1. Q&D
Session 4
  1. LISS
Session 5
  1. S&S
Session 6
  1. A+A
Session 7
  1. LISS
This cycle was spread out over a few weeks due to work/life congestion. After the cycle, I did a few sporadic sessions to try some ideas and my performance had dropped noticeably. As much as I like kettlebells, they don't replace running and the barbell. It's a bit of a one way valve. Also I didn't do any LISS between harder days and I noticed my strain:tolerance ratio got worse. Apparently, when it comes to cardio load, the LISS (zone 1 specifically) increases tolerance faster than strain accumulates - based on my Polar analysis.
 
Microcycle February 15, 2021
Session 1 (Strength)
  1. TGU, 40kg/1 x3/3
  2. Sumo Deadlift, 80/2 x5
  3. Press, 70/6 x5
  4. Pullup, 75/3 x5
Session 2 (Aerobic)
  1. SkiErg, Z1/40', ~86w
Session 3 (Anaerobic)
  1. Run, T/5' [1'] x4
Session 4 (Aerobic)
  1. SkiErg, Z1/40', ~90w
Session 5 (Strength)
  1. TGU, 40/1 x3/3
  2. Front Squat, 75/3 x5
  3. Bench Press, 75/5 x5
  4. Row, 75/5 x5
Session 6 (Strength Endurance)
  1. Accessory Circuit, 20-60" ea [15"] x5 [2']
    • Leopard Crawl
    • Band Hamstring Curl
    • Band Pull Apart
    • Peak Outs
    • Band Walk
    • Band Face Pull
Session 7 (Aerobic)
  1. SkiErg, Z2/40'
Back to normal weights and the back is feeling great! Rearranged my training template to be more static rather than having supplemental microcycles. Nothing was wrong with it but I have a need to supplement both strength and endurance and didn't have the time to commit without dropping a couple things, basically Q&D and A+A sessions. Also rearranged using set replacement to incorporate some periodization.
 
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Microcycle February 22, 2021
Session 1 (Strength)
  1. TGU, 40kg/1 x3/3
  2. Sumo Deadlift, 80/2 x4, 90/1 x1
  3. Press, 70/6 x4, 80/5 x1
  4. Pullup, 75/3 x4, 85/2 x1
Session 2 (Aerobic)
  1. SkiErg, Z1/40', ~93w
Session 3 (Anaerobic)
  1. Run, T/5' [1'] x4, I/3 [3'] x1
Session 4 (Aerobic)
  1. SkiErg, Z1/40', ~93w
Session 5 (Strength)
  1. TGU, 40/1 x3/3
  2. Front Squat, 75/3 x4, 85/2 x1
  3. Bench Press, 75/5 x4, 85/3 x1
  4. Row, 75/5 x4, 85/3 x1
Session 6 (Strength Endurance)
  1. Accessory Circuit, 20-60" ea [15"] x4 [2']
    • Leopard Crawl
    • Band Hamstring Curl
    • Band Pull Apart
    • Peak Outs
    • Band Walk
    • Band Face Pull
  2. Event Circuit 20-60" ea [15"] x1 [2']
    • Split Jump
    • Push-Up
    • Swing
    • Sit-Up
    • SkiErg
    • Ring Row
Session 7 (Aerobic)
  1. Run, Z2/40'
A good week of showing up and doing the work. Sleep was very good this week. First microcycle with a set replacement. Using a 10% increase in intensity with a 5% decrease in buffer to balance out at a 5% increase for 20% of the sets which should come out to about a 1% increase overall each microcycle. For set replacement on the strength endurance day, I replaced the prehab exercises with more event specific exercises. I'm using the same set replacement strategy outlined in S&S 2.0.
 
Microcycle March 1, 2021
Session 1 (Strength)
  1. TGU, 40kg/1 x3/3
  2. Sumo Deadlift, 80/2 x3, 90/1 x2
  3. Press, 70/6 x3, 80/5 x2
  4. Pullup, 75/3 x3, 85/2 x2
Session 2 (Aerobic)
  1. SkiErg, Z1/40', ~90w
Session 3 (Anaerobic)
  1. Run, T/5' [1'] x3, I/3 [3'] x2
Session 4 (Aerobic)
  1. SkiErg, Z1/40', ~92w
Session 5 (Strength)
  1. TGU, 40/1 x3/3
  2. Front Squat, 75/3 x3, 85/2 x2
  3. Bench Press, 75/5 x3, 85/3 x2
  4. Row, 75/5 x3, 85/3 x2
Session 6 (Strength Endurance)
  1. Accessory Circuit, 20" ea [15"] x3 [2']
    • Leopard Crawl
    • Band Hamstring Curl
    • Band Pull Apart
    • Peak Outs
    • Band Walk
    • Band Face Pull
  2. Event Circuit 20" ea [15"] x2 [2']
    • Split Jump
    • Push-Up
    • Swing
    • Sit-Up
    • SkiErg
    • Ring Row
Session 7 (Aerobic)
  1. Run, Z2/40'
This week felt really good. Sleep has been great, set replacement is working well; I'm specifically intrigued with how well the replacement concept is working for the strength endurance circuit. I have not been eating carbs this week and that session felt noticeably more difficult than usual - at least the event circuit. Here is a comparison of a session with carbs and the following week without carbs.
View attachment 13089
View attachment 13090
My heart rate was significantly more elevated trying to fuel the effort and was unable to recover between rounds the same. It took a noticeable amount of time for my heart rate to recover after the session. Granted it was 2 of the event circuits instead of one so it's not apples to apples. I haven't trained much high intensity while in ketosis before. I'm curious to see if the body will adapt. Time will tell.
 
Microcycle March 8, 2021
Session 1 (Strength)
  1. TGU, 40kg/1 x3/3
  2. Sumo Deadlift, 80/2 x2, 90/1 x3
  3. Press, 70/6 x2, 80/5 x3
  4. Pullup, 75/3 x2, 85/2 x3
  5. BJJ
Session 2 (Aerobic)
  1. SkiErg, Z1/40'
  2. BJJ
Session 3 (Anaerobic)
  1. Run, T/5' [1'] x2, I/3 [3'] x3
  2. BJJ
Session 4 (Aerobic)
  1. SkiErg, Z1/40'
Session 5 (Strength)
  1. TGU, 40/1 x3/3
  2. Front Squat, 75/3 x2, 85/2 x3
  3. Bench Press, 75/5 x2, 85/3 x3
  4. Row, 75/5 x2, 85/3 x3
Session 6 (Strength Endurance)
  1. Accessory Circuit, 20" ea [15"] x2 [2']
    • Leopard Crawl
    • Band Hamstring Curl
    • Band Pull Apart
    • Peak Outs
    • Band Walk
    • Band Face Pull
  2. Event Circuit 20" ea [15"] x3 [2']
    • Split Jump
    • Push-Up
    • Swing
    • Sit-Up
    • SkiErg
    • Ring Row
Session 7 (Aerobic)
  1. Run, Z2/40'
Cycle took two weeks to complete due to adding in more BJJ practice; practicing at night messes up my sleep and recovery. Also tweaked my knee, elbow, and shoulder a little rolling. I like having a list of sessions that I just try to get done as often as I am able. Sometimes it's daily practice and others it is more sporadic. Have been in ketosis for a few weeks and I am unable to recover from much. I am weak and sore. Perhaps it's best to plan on training every other day when eating this way as I am unable to maintain the frequency without carbohydrates.
 
After a month of ketosis, my performance suffered a bit. I've been doing the original Juggernaut Method for a few weeks to focus solely on some hypertrophy. I think the progression of the juggernaut method with accumulation, intensification, and realization is a great method. It doesn't quite fit my long-term needs but it is a good program for what it is for.
 
Justin_M said:
After a month of ketosis, my performance suffered a bit. I've been doing the original Juggernaut Method for a few weeks to focus solely on some hypertrophy. I think the progression of the juggernaut method with accumulation, intensification, and realization is a great method. It doesn't quite fit my long-term needs but it is a good program for what it is for.
Click to expand...

A specific reason why you went into ketosis for a month? How was it, experienced headaches or something?
 
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