BAD45 - Scores

 

 

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.