HRV is new to me. The following charts include the kitchen sink. When I get a clearer picture of what is useful I will say goodbye to the sink!

 

Data DATA     

10minATP

 

Will update scores once completed.......

 

  Scott Sonnon's 10 Minute ATP (Abdominal Tightening Program)  
                       
        SESSIONS 1-7  
  NUMBER DRILL REPS 1 2 3 4 5 6 7  
                 
                       
  1 OGIC 10                
  2 OGEC 10                
  3 CG R/L C 10                
  4 CG L/R C 10                
  5 BG L/R C 10                
  6 MB R/L C 10                
  7 MB L/R C 10                
  8 HBSR L/R 25                
  9 HBSR R/L 25                
  10 SLH LR 50                
  11 LSGDS 25                
  12 LSGUS 25                
  13 SLH LL 50                
  14 RSGDS 25                
  15 RSGUS 25                
  16 EA 50                
  17 LS 50                
                       
    RPT                  
    RPE                  
    RPD                  
                       
  Time Taken (Mins:Secs)                
  Feeling                
                       
                       
        SESSIONS 8-14  
  NUMBER DRILL REPS 8 9 10 11 12 13 14  
                 
                       
  1 OGIC 10                
  2 OGEC 10                
  3 CG R/L C 10                
  4 CG L/R C 10                
  5 BG L/R C 10                
  6 MB R/L C 10                
  7 MB L/R C 10                
  8 HBSR L/R 25                
  9 HBSR R/L 25                
  10 SLH LR 50                
  11 LSGDS 25                
  12 LSGUS 25                
  13 SLH LL 50                
  14 RSGDS 25                
  15 RSGUS 25                
  16 EA 50                
  17 LS 50                
                       
    RPT                  
    RPE                  
    RPD                  
                       
  Time Taken (Mins:Secs)                
  Feeling                
                       
                       
        SESSIONS 15-21  
  NUMBER DRILL REPS 15 16 17 18 19 20 21  
                 
                       
  1 OGIC 10                
  2 OGEC 10                
  3 CG R/L C 10                
  4 CG L/R C 10                
  5 BG L/R C 10                
  6 MB R/L C 10                
  7 MB L/R C 10                
  8 HBSR L/R 25                
  9 HBSR R/L 25                
  10 SLH LR 50                
  11 LSGDS 25                
  12 LSGUS 25                
  13 SLH LL 50                
  14 RSGDS 25                
  15 RSGUS 25                
  16 EA 50                
  17 LS 50                
                       
    RPT                  
    RPE                  
    RPD                  
                       
  Time Taken (Mins:Secs)                
  Feeling                
                       
  Notes: NEVER go over 10 minutes.          
    Stop training session when fatigued. Do not rest and continue.          
    Aim is to complete all movements without rest in 10 minutes.          

 

 

 

 

Data DATA     

There are no formal scores required for this program, but I will be incorporating information similar to Tacfit-style training. Details to follow once progam is complete (28 days).

 

Data DATA     

Clubbell Athlete

  CLUBBELL ATHLETE - 16th March 2015 to 27th April 2015  
       
  Day Date Session Name Lowest Reps RPT RPE RPD MAX AVG REC - 1 min Total Weight  
  Total Rounds Moved  
  1 16-Mar-15 1 Clover Mobility n/a 8.5 2 2 n/k n/k n/k    
  2 17-Mar-15 2 1R4x n/a 8.5 4.5 2 n/k n/k n/k    
  3 18-Mar-15 3 1CB5 38 7 6.5 2.5 165 149 156-102 1920  
  4 19-Mar-15 4 1CB6 68 7.5 7 3 163 140 151-100 6295  
  5 20-Mar-15 5 Strain Prevention n/a 8.5 2 1 n/k n/k n/k    
  6 21-Mar-15 6 Basic Mobility n/a 8.5 2 1 n/k n/k n/k    
  7 22-Mar-15 7 Basic Mobility n/a 8.5 2 1 n/k n/k n/k    
  8 23-Jan-15 8 1BW5 77 8 6.5 2.5 151 131 151-96    
  23-Mar-15 9 1CB4 42 7.5 6 3 148 123 148-87 2532  
  9 24-Mar-15 10 Clover Mobility n/a 8.5 2 2 n/k n/k n/k    
  10 25-Mar-15 11 6DF Roll & Sway n/a 8.5 5 2,5 n/k n/k n/k    
  11 26-Jan-15 12 1BW5 92 8 7 3 156 135 155-102    
  26-Mar-15 13 2CB5 51 7.5 7.5 2.5 155 139 142-98 2296  
  12 27-Jan-15 14 1BW5 102 8.5 6.5 2.5 148 121 143-88    
  27-Mar-15 15 2CB6 52 7.5 7 2.5 152 131 140-86 2080  
  13 28-Mar-15 16 Clover Mobility n/a 8.5 2 2 n/k n/k n/k    
  14 29-Mar-15 17 Nothing n/a n/a n/a n/a n/k n/k n/k    
  15 30-Mar-15 18 1BW5 102 8.5 7.5 2.5 162 146 159-104    
  30-Mar-15 19 2CB4 41 8 8 2.5 158 146 158-105 2090  
  16 31-Mar-15 20 Clover Mobility n/a 8.5 2 2 n/k n/k n/k    
  17 1-Apr-15 21 2R4X n/a n/a n/a n/a n/k n/k n/k    
  18 2-Apr-15 22 DVRT - Workout 1 Avg 10 reps per ex 7.5 6.5 2.5 148 120 n/k 6545  
  2-Apr-15 23 DVRT - 15min FBB 20 8 6.5 3 154 123 n/k 2727  
  19 3-Apr-15 24 3CB5 50 8 7 2.5 146 121 146-97 1960  
  20 4-Apr-15 25 Clover Mobility n/a 8.5 2 2 n/k n/k n/k    
  21 5-Apr-15 26 1R4X n/a 8.5 4 3 n/k n/k n/k    
  22 6-Apr-15 27 3CB6 51 7.5 6.5 3 149 121 137-69 1805  
  6-Apr-15 28 3CB4 36 8 8 3.5 165 145 165-110 2184  
  23 7-Apr-15 29 Clover Mobility n/a 8.5 2 2 n/k n/k n/k    
  24 8-Apr-15 30 Tacfit26 Mobility - AM n/a 8 8 3.5 n/k n/k n/k    
  8-Apr-15 31 Tacfit 26 Comp - PM n/a 8 8 3.5 n/k n/k n/k    
  25 9-Apr-15 32 DVRT - Workout 1 Avg 10 reps per ex 8 6.5 3 143 125 n/k 6545  
  9-Apr-15 33 4CB5 42 7.5 7 3 149 126 143-83 2550  
  26 10-Apr-15 34 DVRT - 15min FBB 21 8 6.5 2.5 154 132 n/k 2864  
  27 11-Apr-15 35 Clover Mobility n/a 9 2 2 n/k n/k n/k    
  28 12-Apr-15 36 Nothing n/a n/a n/a n/a n/a n/a n/a    
  29 13-Apr-15 37 4CB5 35 7.5 6.5 3 158 104 155-102 2800  
  30 14-Apr-15 38 Clover Mobility n/a 8.5 2 2 n/k n/k n/k    
  31 15-Apr-15 39 Nothing n/a n/a n/a n/a n/a n/a n/a    
  32 16-Apr-15 40 FlowFit - L2 6 Mins - 7 Rounds 7.5 5 3 n/k n/k n/k    
  16-Apr-15 41 4CB5 45 7.5 7.5 2.5 163 139 160-107 3425  
  33 17-Apr-15 42 DVRT - 15min FBB 25 8 7 2.5 155 138 151-90 3205  
  34 18-Apr-15 43 TFFF:FA Mobility n/a 8.5 2 2 n/k n/k n/k    
  35 19-Apr-15 44 2R4X n/a 8 4 2.5 n/a n/a n/a    
  36 20-Apr-15 45 4CB6 47 7 6 3 137 105 104-79 1961  
  20-Apr-15 46 4CB4 24 8 8 3.5 162 142 159-107 1928  
  37 21-Apr-15 47 6DF Mobility n/a 8.5 3 2 n/k n/k n/k    
  38 22-Apr-15 48 1R4X n/a 8 4 2.5 n/a n/a n/a    
  39 23-Apr-15 49 DVRT - 15min FBB 36 8 7 2.5 156 135 151-98 2740  
  23-Apr-15 50 5CB5 46 7.5 8 3 159 139 131-93 2660  
  40 24-Apr-15 51 DVRT - 15min FBB 41 8 7 3 150+ 135 n/k 3120  
  24-Apr-15 52 5CB6 53 7 6.5 3 153 120 133-88 2588  
  41 25-Apr-15 53 Clover Mobility  n/a 9 1 1 n/k n/k n/k    
  42 26-Apr-15 54 Clover Mobility n/a 9 1 1 n/k n/k n/k    
  43 27-Apr-15 55 1R4X+TFFF Compx3 n/a 8 3 2.5 n/k n/k n/k    
                           

Data DATA   

Tacfit Kettlebell Spetsnaz

                       
  Cycle Date Mod Program Average RPE H/R RPT Weight(s) Max  
        LEVEL - Pre Recruit  Heart Rate   RPE     Heart Rate  
  1 22/3/2013 M Kettlebell Spetsnaz 145 6.25 8.15 6.50 16kg 154  
  1 23/3/2013 H Kettlebell Spetsnaz 149 6.5 8.37 6.50 16kg 154  
  2 26/3/2013 M Kettlebell Spetsnaz 145 7 8.15 7.00 16kg 157  
  2 27/3/2013 H Kettlebell Spetsnaz 149 7 8.37 7.00 16kg  
  3 30/3/2013 M Kettlebell Spetsnaz 130 6.25 7.30 7.00 12/16kg 144  
  3 31/3/2013 H Kettlebell Spetsnaz 146 6.75 8.20 7.50 12kg 158  
  4 3/4/2013 M Kettlebell Spetsnaz 142 6.5 7.98 8.00 12kg 147  
  4 4/4/2013 H Kettlebell Spetsnaz 158 7.75 8.88 8.00 12/16kg  
  5 7/4/2013 M Kettlebell Spetsnaz 118 6 6.63 8.00 12kg 146  
  5 8/4/2013 H Kettlebell Spetsnaz 158 7.25 8.88 8.50 12kg 134  
  6 11/4/2013 M Kettlebell Spetsnaz 125 5.37 7.02 8.25 12kg 110  
  6 12/4/2013 H Kettlebell Spetsnaz 149 7.12 8.37 8.25 12/16kg  
  7 17/4/2013 M Kettlebell Spetsnaz 140 6.25 7.87 8.50 12/16kg 152  
  7 18/4/2013 H Kettlebell Spetsnaz 153 8 8.60 8.50 12/16kg 151  
                       

Data DATA   

Primal Stress 

                       
  Cycle Date Mod Program Score Average RPE H/R RPT Max  
      High     Heart Rate   RPE   Heart Rate  
  1 20/2/2014 M Primal Stress - P1 - Level 1 57 139 7 7.81 8.00 164  
  1 21/2/2014 H Primal Stress - P1 - Level 1 71 147 7 8.26 8.00 160  
  2 24/2/2014 M Primal Stress - P2 - Level 1 60 115 6 6.46 6.00 130  
  2 25/2/2014 H Primal Stress - P2 - Level 1 69 128 7 7.19 8.00 143  
  3 28/2/2014 M Primal Stress - P3 - Level 1 20 132 6 7.42 8.00 139  
  3 1/3/2014 H Primal Stress - P3 - Level 1 20 124 8 6.97 9.00 158  
  4 4/3/2014 M Primal Stress - P4 - Level 1 13 148 6.5 8.31 8.00 149  
  4 5/3/2014 H Primal Stress - P4 - Level 1 15 154 8.5 8.65 9.00 160  
  5 8/3/2014 M Primal Stress - P5 - Level 1 111 108 7 6.07 7.00 127  
  5 9/3/2014 H Primal Stress - P5 - Level 1 144 111 7 6.24 8.00 139  
  6 12/3/2014 M Primal Stress - P6 - Level 1 11:40 112 6.5 6.29 8.00 159  
  6 13/3/2014 H Primal Stress - P6 - Level 1 9:40 120 7 6.74 9.00 141  
                       

Data DATA   

Tacfit King of Clubs 

                         
  Cycle Date Mod Program Score Average RPE H/R RPT Weight(s) Max  
            Heart Rate   RPE     Heart Rate  
  1 2/20/2013 M King of Clubs - Delta 199 141 6.8 7.92 5.60 8kg / 17.6lbs  
  2 2/24/2014 M King of Clubs - Delta 197 136 6.8 7.64 6.60 8kg / 17.6lbs  
  3 2/28/2014 M King of Clubs - Delta 191 134 6.9 7.53 7.80 8kg / 17.6lbs  
  4 3/4/2013 M King of Clubs - Delta 194 136 7.2 7.64 7.20 8kg / 17.6lbs  
  5 3/8/2013 M King of Clubs - Delta 205 132 6.5 7.42 7.40 8kg / 17.6lbs  
  6 3/13/2013 M King of Clubs - Delta 193 142 7 7.98 7.30 8kg / 17.6lbs  
  7 3/17/2013 M King of Clubs - Delta 198 137 6.7 7.70 7.40 8kg / 17.6lbs  
                         
  10/21/2013 M King of Clubs - Delta 128 150  
  10/22/2013 H King of Clubs - Delta 135 162  
  10/25/2013 M King of Clubs - Delta 114 155  
  10/29/2013 M King of Clubs - Delta 107 158  
  10/30/2013 H King of Clubs - Gamma - 20lbs 114 10kg / 22lbs 153  
  11/7/2013 H King of Clubs - Gamma - 20lbs 126 10kg / 22lbs 159  
  11/11/2013 H King of Clubs - Gamma - 25lbs 100 12kg / 26.4lbs 153  
  11/14/2013 M King of Clubs - Delta - 35lbs 120 15kg / 33lbs 158  
  11/15/2013 H King of Clubs - Gamma - 35lbs 115 15kg / 33lbs 154  
  11/18/2013 M King of Clubs - Gamma - 35lbs 133 15kg / 33lbs 158  
  11/26/2013 M King of Clubs - Gamma - 35lbs 103 15kg / 33lbs 149  
  11/27/2013 H King of Clubs - Beta - 35lbs 130 15kg / 33lbs 153  
  12/12/2013 M King of Clubs - Beta - 25lbs 139 15kg / 33lbs 161  
  12/16/2013 M King of Clubs - Alpha - 25lbs n/k 12kg / 26.4lbs n/k  
                         

 

 

InfoDATA

  BAD45 - Pre-Program Prep - December 2014  
 
BAD45 Data

 
  Day Date Workout Name Lowest Reps RPT RPE RPD MAX AVG REC - 1 min  
  0 9/12/2014 1 1BW5 77 8 7 3 156 136 n/k  
  9/12/2014 2 6D Matrix n/a 7.5 6 2.5 131 105 n/k  
  12/12/2014 3 1BW4 45 8.5 7 3 159 134 n/k  
  22/12/2014 4 1BW5 79 8.5 7.5 2 155 139 n/k  
                         
  BAD45 - Main Program - 1st January 2015 to ?  
 
BAD45 Data

 
  Day Date Workout Name Lowest Reps RPT RPE RPD MAX AVG REC - 1 min  
  1 1/1/2015 1 1R4X n/a 8.5 4.5 2.0 n/k n/k n/k 0
  1/1/2015 2 1BW5 87 8 6.5 2.5 156 133 153-133 1
  2 2/1/2015 3 1BW4 49 8.0 7.0 3.0 157 132 153-134 2
  2/1/2015 4 1DB5(-) 51 7.5 6.5 2.5 142 116 124-76 4
  3 3/1/2015 5 5DB4(+) 49 8.0 7.0 3.0 137 104 123-105 8
  3/1/2015 6 2DB4 49 8.0 7.0 3.0 145 116 136-111 7
  4 4/1/2015 7 1DB5 59 8.0 7.0 2.5 144 114 126-113 5
  4/1/2015 8 2R4X n/a 8.0 3.0 2.0 n/k n/k n/k 0
  5 5/1/2015 9 2BW5 89 8.0 7.0 3.5 148 120 131-126 1
  5/1/2015 10 2BW4 87 8.0 7.0 4.0 152 131 147 - 92 2
  6 6/1/2015 11 4DB5- 37 8.0 6.0 2.0 123 101 105-76 4
  6/1/2015 12 7DB4(+) 53 8.0 7.0 3.0 143 111 131-98 8
  7 7/1/2015 13 6DB4 53 8.0 7.0 3.5 136 114 120-78 7
  7/1/2015 14 2DB5 73 8.0 6.0 3.0 135 107 125-85 5
  8 8/1/2015 15 1R4X n/a 8.5 4.0 2.5 n/k n/k n/k 0
  8/1/2015 16 3BW5 73 8.0 7.5 3.0 151 135 151-102 1
  9 9/1/2015 17 3BW4 61 7.5 7.5 3.5 141 121 131-89 2
  9/1/2015 18 2DB5(-) 47 8.5 6.5 2.0 135 111 103-61 4
  10 10/1/2015 19 6DB4(+) 49 8.5 7.5 3.0 132 114 117-73 8
  10/1/2015 20 3DB4 51 8.5 7.5 2.5 147 119 133-96 7
  11 11/1/2015 21 3DB5 65 8.5 7.0 3.0 143 119 133-86 5
  11/1/2015 22 2R4X n/a 8.5 3.5 2.0 n/k n/k n/k 0
  12 12/1/2015 23 4BW5 79 8.5 7.5 3.0 149 127 119-100 1
  12/1/2015 24 6BW4 88 8.5 7.5 3.0 152 136 152-107 2
  13 13/1/2015 25 7DB5(-) 45 8.5 6.0 2.5 141 113 113-79 4
  13/1/2015 26 2DB4(+) 52 8.5 7.0 2.5 142 118 132-82 8
  14 14/1/2015 27  4DB4 36 8.0 6.5 2.0 140 121 131-83 7
  14/1/2015 28 4DB5 50 8.5 6.5 2.5 146 126 142-92 5
  15 15/1/2015 29 1R4X n/a 8.5 3.5  2.0 n/k n/k n/k 0
  15/1/2015 30 5BW5 103 8.0 8.0 3.0 155 138 151-133 1
  16 16/1/2015 31 4BW4 66 8.5 7.0 3.5 149 129 141-105 2
  16/1/2015 32 5DB5(-) 47 8.5 6.0 3.0 132 103 113-83 4
  17 17/1/2015 33 1DB4(+) 52 8.5 6.5 3.0 131 112 124-75 8
  17/1/2015 34 7DB4  44 8.5 6.5 3.0 139 113 134-88 7
  18 18/1/2015 35 5DB5  53 8.0 6.5 3.0 138 112 129-86 5
  18/1/2015 36 2R4X n/a 8.5 4.0 3.0 n/k n/k n/k 0
  19 19/1/2015 37 1BW5 84 8.5 6.5 3.0 142 118 125-91 1
  19/1/2015 DS Mobility  20 mins 9.0 1.0 2.0 n/a n/a n/a 0
  DS  20/1/2015 DS Mobility 7 mins 9.0 1.0 2.0 n/a n/a n/a 0
  20/1/2015 DS Mobility 10 mins 9.0 1.0 2.0 n/a n/a n/a 0
  19 21/1/2015 DS Mobility 24 mins 9.0 1.0 2.0 n/a n/a n/a 0
  21/1/2015 38 5BW4 50 8.0 7.0 3.0 152 127 152-95 2
  20 22/1/2015 39 6DB5(-) 50 8.0 6.5 3.0 140 113 115-75 4
  22/1/2015 DS Nothing! All evening! 10 0 0 :) n/a n/a 0
  20 23/1/2015 DS Mobility 30 minutes 10 2.0 1.0 n/a n/a n/a 0
  23/1/2015 40 3DB4(+) 30 7.5 8.0 3.0 144 126 137-96 8
  21 24/1/2015 41 5DB4 44 9.0 6.0 3.0 126 105 121-75 7
  24/1/2015 42 6DB5 43 8.5 6.0 3.0 136 107 130-76 5
  22 25/1/2012 43 2R4X (oops!) n/a 8.5 3.0 2.0 n/k n/k n/k 0
  25/1/2015 44 2BW5 94 9.0 6.5 3.5 150 128 140-99 1
  23  26/1/2015 45 1BW4 51 8.5 6.5 3.0 144 121 135-99 2
  26/1/2015 46 3DB5(-) 45 8.0 6.0 3.0 148 117 124-84 4
  24 27/1/2015 47 4DB4(+) 38 8.0 6.5 3.0 137 119 134-89 8
  27/1/2015 48 1DB4 58 8.5 6.0 2.0 140 115 141-93 7
  25 28/1/2015 49 7DB5 67 8.0 6.5 3.0 146 123 133-91 5
  28/1/2015 50 1R4X  n/a 8.5 3.0 2.0 n/k n/k n/k 0
   DS 29/1/2015 DS Mobility  6 mins 9.0 1.5 1.0 n/a n/a n/a 0
  29/1/2015 DS Nothing! All evening n/a n/a n/a n/a n/a n/a 0
  DS 30/1/2015 DS 10minATP 10 minutes 8.0 4.0 3.0 n/a n/a n/a 0
  30/1/2015 DS 6D Flows 20 minutes 8.5 4.0 3.0 n/a n/a n/a 0
  26 31/1/2015 51 3BW5 75 8.0 7.0 3.0 127 104 125-70 1
  31/1/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  DS 01/2/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  01/2/2015 DS Basic Mobility A few mins n/a n/a n/a n/a n/a n/a 0
  DS 02/2/2015 DS Basic Mobility A few mins n/a n/a n/a n/a n/a n/a 0
  02/2/2015 DS Basic Mobility A few mins n/a n/a n/a n/a n/a n/a 0
  26 03/2/2015 DS Basic Mobility A few mins n/a n/a n/a n/a n/a n/a 0
  03/2/2015 52 2BW4 88 8.5 6.5 3.0
152 131 148-94 2
  27 04/2/2015 53 1DB5(-) 54 8.0 6.0 3.0 133 110 109-73 4
  04/2/2015 54 5DB4(+) 51 8.5 6.5 3.0 127 104 122-78 8
  28 05/2/2015 55 2DB4 51 8.0 6.5 3.0 143 116 134-81 7
  05/2/2015 56 8DB5 71 8.5 6.0 3.0 129 102 129-74 5
  29 06/2/2015 57 1R4X n/a 8.5 4.0 2.5 n/a n/a n/a 0
  06/2/2015 58 4BW5 90 8.0 7.0 3.0 157 132 153-104 1
  30 07/2/2015  59 3BW4 75 8.0 7.0 3.0 150 131 143-100 2
  07/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  DS 08/02/2015 DS Basic Mobility A few mins n/a n/a n/a n/a n/a n/a 0
  08/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  DS 09/02/2015 DS Basic Mobility A few mins n/a n/a n/a n/a n/a n/a 0
  09/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  DS 10/02/2015 DS Basic Mobility A few mins n/a n/a n/a n/a n/a n/a 0
  10/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  30 11/02/2015 DS Basic Mobility A few mins n/a n/a n/a n/a n/a n/a 0
  11/02/2015 60 4DB5(-) 40 8.0 6.0 3.0 134 108 104-65 4
  31 12/02/2015 61 7DB4(+) 46 8.0 7.0 3.0 146 109 145-101 8
  12/02/2015 62 6DB4 55 8.5 6.5 3.0 152 129 132-92 7
  32 13/02/2015 63 9DB5 74 8.5 6.5 2.5 149 121 142-91 5
  13/02/2015 64 2R4X n/a 8.5 4.0 2.5 n/a n/a n/a 0
  DS 14/02/2015 DS Basic Mobility  A few mins n/a n/a n/a n/a n/a n/a 0
  14/02/2015 DS Nothing n/a  n/a n/a n/a n/a n/a n/a 0
  DS 15/02/2015 DS Basic Mobility  A few mins n/a n/a n/a n/a n/a n/a 0
  15/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  33 16/02/2015 65 5BW5 106 7.5 7.5 3.0 159 140 148-107 1
  16/02/2015 Moved Do Tomorrow  See Below  n/a n/a n/a n/a n/a n/a 0
  34 17/02/2015 66 6BW4 100 8.0 7.0 3.0 151 127 151-106 2
  17/02/2015 67 2DB5(-) 55 8.5 6.5 3.0 148 116 120-75 4
  17/02/2015 68 6DB4(+) 58 8.5 7.0 3.0 156 140 148-94 8
  DS 18/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  18/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  DS 19/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  19/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  35 20/02/2015 69 3DB4 49 8.5 7.0 2.5 153 133 149-105 7
  20/02/2015 70 10DB5 63 8.5 7.0 2.5 156 139 140-112 5
  36 21/02/2015 71 1R4X n/a 8.5 4.0 2.5 n/a n/a n/a 0
  21/02/2015 72 1BW5 95 8.5 7.0 2.5 153 133 149-103 1
  37 22/02/2015 73 4BW4 73 8.5 6.5 2.5 144 125 141-99 2
  22/02/2015 74 7DB5(-) 50 8.5 7.0 3.0 132 124 128-80 4
  38 23/02/2015 75 2DB4(+) 40 8.0 7.5 3.0 128 121 120-90 8
  23/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  39 24/02/2015 DS Mobility A few mins n/a n/a n/a n/a n/a n/a 0
  24/02/2015 76 4DB4 42 8.5 6.5 2.5 121 98 121-82 7
  24/02/2015 77 11DB5 71 8.0 7.0 3.0 146 125 142-98 5
  24/02/2015 78 2R4X n/a 8.5 4.0 2.5 n/a n/a n/a 0
  40 25/02/2015 79 2BW5 112 8.5 6.5 3.0 147 125 141-97 1
  25/02/2015 80 5BW4 65 8.0 6.5 2.5 153 131 149-98 2
  DS 26/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  26/02/2015 DS Nothing n/a n/a n/a n/a n/a n/a n/a 0
  41 27/02/2015 81 5DB5(-) 49 8.0 6.5 3.0 145 129 125-94 4
  27/02/2015 82 1DB4(+) 45 8.0  7.0 3.0 152 136 133-92 8
  42 27/02/2015 83 7DB4 39 7.5 7.5 3.0 159 145 152-111 7
  27/02/2015 84 1DB5 45 8.0 7.5 3.0 163 147 148-104 5
                         

*Re: Dumbbell movements that are unilateral with both sides being performed within the same round.
I am counting these as individual reps (1 side = 1 rep) as opposed to L+R = 1.

DS - Downshift. Replaced the BAD45 training session with generic recovery such as mobility or compensatory release.

Mobility and compensations are built into the program, however, I am adding additional mobility at the beginning of the morning session and doing all 3 6 Degree Flows slowly after the afternoon/evening session.

Data DATA           

Clubbell 5x5 Data

                       
    TOTAL WEIGHT MOVED / RATE OF PERCEIVED TECHNIQUE / MOVEMENT LEVEL  
  SESSION 1 2 3 4 5 6 7 8 9  
  WEIGHT - KG 725 1135 1380 1210 1210 1205 975 1200 1200  
  Weight - lbs 1452 2272 2762 2422 2422 2412 1952 2402 2402  
  RPT 7.9 8 8 8.2 8.4 8.5 7.9 8.4 8.5  
  Level 1 1 1 1 1 1 2 2 2  
                       
    TOTAL WEIGHT MOVED / RATE OF PERCEIVED TECHNIQUE / MOVEMENT LEVEL  
  SESSION 10 11 12 13 14 15        
  WEIGHT - KG 1310 1435 1610 1100 1280 1535        
  Weight - lbs 2622 2872 3222 2202 2562 3072        
  RPT 8.3 8.1 8.4 8 8.4 8.5        
  Level 2 2 2 3 3 3        
                       

 

               
  Date Weight KG Weight lbs BF% Average Body Fat Muscle  
          Reduction Gain (Guestimate)  
  16th Nov 2014 73.2 161.04 10.77      
  26th Dec 2014 73.1 160.77 8.42 1.73KG / 3.81lbs 1.61KG / 3.53lbs  
               

Data DATA   

 Tacfit Mass Assault

                       
  Cycle Date Mod Program Average RPE H/R RPT Weight(s) Notes  
          Heart Rate   RPE        
  1 1/11/2012 M Mass Assault - Level 1 118 7.9 6.63 7.00 12.5lbs x 2    
  1 2/11/2012 H Mass Assault - Level 1 144 n/k n/k n/k 15lbs x 2    
  2 5/11/2012 M Mass Assault - Level 1 137 7.3 7.70 7.90 12.5lbs x 2 17.5lbs for swings  
  2 6/11/2012 H Mass Assault - Level 1 136 9 7.64 7.00 15+17.5lbs x 2 17.5lbs for swings  
  3 9/11/2012 M Mass Assault - Level 1 127 7 7.13 7.50 n/k    
  3 10/11/2012 H Mass Assault - Level 1 135 n/k n/k n/k 17.5lbs x 2    
  4 13/11/2012 M Mass Assault - Level 2 119 n/k n/k n/k 9-11lbs x 2    
  4 14/11/2012 H Mass Assault - Level 2 110 n/k n/k n/k 10lbs x 2    
  5 17/11/2012 M Mass Assault - Level 2 115 7.5 6.46 7.50 15lbs x 2    
  5 18/11/2012 H Mass Assault - Level 2 107 8 6.01 8.00 17.5lbs x 2    
  6 22/11/2012 M Mass Assault - Level 3 127 6.5 7.13 6.00 15lbs x 2    
  6 23/11/2012 H Mass Assault - Level 3 138 8.7 7.75 7.00 20lbs x 2 16kg KB for Swings  
  7 26/11/2012 M Mass Assault - Level 4 129 6 7.25 6.00 15+17.5lbs x 2 17.5lbs for swings  
  7 27/11/2012 H Mass Assault - Level 4 137 8 7.70 7.50 20lbs x 2 16kg KB for Swings  
                       
  1 21/2/2013 H Mass Assault - Level 1 153 6 8.60 6.75 12.5lbs    
  2 25/2/2013 H Mass Assault - Level 1 152 6.5 8.54 7.30 15lbs    
  3 1/3/2013 H Mass Assault - Level 1 154 8 8.65 7.00 15lbs    
  4 5/3/2013 H Mass Assault - Level 2 144 8.5 8.09 6.90 17.5lbs    
  5 9/3/2013 H Mass Assault - Level 2 140 8 7.87 7.00 17.5lbs    
  6 14/3/2013 H Mass Assault - Level 3 163 8 9.16 5.80 20lbs    
  7 18/3/2013 H Mass Assault - Level 4 160 7 8.99 6.50 22.5lbs    
                       

 

 
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