1st Feb 10 to 7th Feb 10

010210 Monday - Upper body day.

This week there will be no army PT, so I get to lower my running volume.

However there's a new pull-up regime, 3 sets of max everyday. Which is going to get my overtrained if I don't watch it.

Before lunch, 8-5-5+2A Over-grip Pull-ups, no kip.

8 PU is new personal best.

Night:

4x 2 rope climbs, up down and up and down again with no ground contact, with LBV and 2x5kg plates.

12L/12R Log press, nearly max.

6 Knees-to-elbow.

4L/4R Monkey pull x 2 sets, rest/work alternate with buddy.

6 dips.

20 log push jerk.

6 rope pull w/ bent legs.

12 knees to elbow.

5+1/2+1/2 dips.

12 pushups w/bars.

cool down stretching

12 pushups

cool down stretching

post workout meal:

2 packs low-fat maggi + 2 eggs.

100g carbs, 4.2g fat, 24g protein

630 calories.

020210 Tuesday - Speed relay.

Soreness not yet setting in.

4-4-4 pullups, OG, OG then UG

Night speed relay, 4 x 850 m relay with 2 friends.

my timings:

3:16

3:19

3:20

3:28

Last one to pace my last buddy. friend.

3:50

030210 Wednesday - Push and crunch day.

Really sore in arms, injured my right ankle during sparring.

4-4-3 pullups.

Night:

pushups, perfect form:

12, rest 30, 12, rest 30, 12,

rest 60

12, rest 30, 12, rest 30, 12.

leg raises, perfect form:

15, rest 30, 15 rest 30, 15,

rest 60

15, rest 30, 15, rest 30, 15.

90 crunches in 90 seconds.

20 sit ups.

040210 Thursday - Route march

Ankle getting a little better, but feeling strain from the limping.

4-3 pull ups, only two sets cuz of fatigue.

5 km Route march with SBO.

050210 Friday - Rest Day.

Calf strain, and knee hurts really badly.

Sudden increase in leg fatigue and pain despite decrease in running volume, I think it's more body healing. Previous excessive workloads have been suppressing inflammatory functions and general pain signals, which means I was so overtrained I couldn't tell. Taking 2 more weeks off running.

060210 Saturday - Parkour.

Light parkour to warm up my calf strain, and to check if my legs are really dead.

Arms are still recovering from the week.

4-5 hours walking around doing log impact stuff and climbs.

Pull-ups post-Parkour was 6 no-kip max, I think I'm getting towards the end of my microcycle.

Legs are really stiff and painful during landings.

070210 Sunday - Rest Day.

No training today.

Rest Rest Rest Rest.

Right shoulder is fully functional but there is still some strain that won't go away, hope it's ok.