SN: experiment with 15 lb (6.8 kg, we'll call it 7 kg) bar
7 kg x 2
9.5 x 2
12 x 2
14.5 x 2
switch to 15 kg bar
15 kg x 3
17.5 x 3 - little dip at catch from here on out
20 x 3
switch to 20 kg bar
20 x 3
22.5 x 3
25 x 3 - first one was a press-out, next two were good, IMO
May 21 - off, was strength planned, tired
May 22 - walk-run as walk 4:00, run 2:30 - excellent result, improvement on previous session with this timing
FSQ: Using the 15-degree slant board and a pause at the bottom
42.5 kg (50%) x 5, 5, 5 on long rests - enough for the knees, doesn't feel bad but does feel different.
BP: light warmup, then 65 kg x 5, 6. Ring fingers on rings - much better than middle fingers on rings, much more shoulder friendly. Will stick with ring fingers on rings.
GU: to hand on mattress, 1-2-3-4 ladder, up to hand on final rep, held a small bottle in my hand for some, just to have a little weight.
StC: 1, no KE after because this was tough to do today
FSQ:
40 kg x 3
55 x 2
65 x 1
75 x 1
85 x 1 - PR
EVIL WHEEL: 3rd step x 5, 5, 5
walk 4:30, run 2:30 - took 3:21 off previous time, HR was a bit higher, but I wasn't trying to run faster, just trying to repeat Wednesday.
walk
CL: tall: 3, 3, 1
FSQ: 52.5 kg x 7, 8, 5 - short on time so longer sets, focus on knees as far forward as possible
Best result yet. 4:30 walk, 2:30 run, max = 149, avg = 119, 9 run segments
walk to grocery store first, walk in NYC later
a few bw WM and a few GU to elbow along the way
FSQ:
bar x 3
45 kg x 2 (56.25%)
55 kg x 2 (6.75%)
65 kg x 5, 5, 5, 5, 5 - rest 5 min between sets (81.25%)
break
BP:
bar + some small weights x 1
65 kg x 5, 5, 5 - right shoulder feeling a bit weak and out of its good grove, 3 - better but going to stop here for reasons of time, otherwise might have done one more short, 2-3 rep, set
Yesterday, Sunday, May 11 - no exercise other than a bit of walking and a StC early AM.
Today:
GU - on mattress, 1-2-3-4-5 ladder, rf, only to elbow and no weight.
walk-run - best yet. Peak only 151, recovery better, and this was the first time on only 4:30 rests, kept same 2:30 run as the last few weeks. Excellent result.
CL: tall muscle
20 kg x 3
22.5 kg x 3
22.5 x 2 reps x 5 sets OTM
25 kg x a few
30 kg - played with my first tall cleans - dropping rapidly under the bar. I landed on my rear end the first time but then got it figured out, sort of.
PJK: a few power jerks with an empty bar, looking for right grip width for full elbow extension at catch.
FSQ:
45 kg x 5
55 x 5 - and stopping there. All the cleans were tiring, 55 felt heavy, so we'll call it a day
Got a little further than last time, Avg was 128, max was 156, but it simply felt better.
CL: tall muscle
bar x 3
last time, 25 kg but was too much, so 22.5 this time
22.5 kg x 3 - all good, 3 - last one not good, 3, 3, 3 - 3 reps x 5 sets. Next time, 4 reps x 4 sets
NB: did above but not in Oly shoes, just forgot.
PJK: power jerk, empty 15 kg bar: 3 reps. Possible
FSQ:
40 kg x 3 - pause at bottom
52.5 x 4, 4, 4, 4, 4 - experimented with grip width, found a little wider was ok but a lot wider felt weird on my right shoulder. Maybe that's bad and maybe it's good - IDK.
EVIL WHEEL: 3rd step x 3, 3, 3, 3, 3 - every improving. Next time, maybe 4 sets of 4
Same parameters as Monday, walk 5:00 and run 2:30. Progress, staying out of the red zone longer and not getting quite as high in it when I do.
3.7 miles walked according to my phone
break
FSQ:
heels on 1" rubber plate: 40 kg x 5, 50 kg x 5
heels on ground: 62.5 kg x 5 x 5 - about 6:00 rest between sets
short break
BP:
60 kg x 5, 5, 5, 5 - 4 sets of 5 reps, seems good for today.
Average 124, Max 154, two minutes and 30 seconds run, reduce the rest to 5 minutes even.
Got in an eighth running segment as a result of the shorter rest times. Nice running weather, about 60° and overcast. Made an effort to stay out of the red zone, and to take the recoveries as relaxed as possible. Overall time on my feet was only a minute or two longer, but I went further.
An important variable, I think, this morning was that I took about a mile or a mile and a half walk came home for 10 or 15 minutes and then went out for my combined walk run. I think that may have warmed me up in a good way.
CL: Tall Muscle
20 kg x 4
25 kg x 3, 3, 3 - 1st reps are best.
break
FSQ: (light)
bar x 2
40 kg x 3
50 x 4, 4, 4, 4, 4 - per Faleev, 4 reps x 5 set at 80% of heavy day weight
Evil Wheel: 3rd step (20" = 4th step is 27") , 3 reps x 4 sets - improving
Same or very similar numbers as 4 days ago but was warm, muggy weather. Felt better overall, felt a little easier.
lots of errands, walk some, etc.
CL: Tall Muscle
bar (20 kg) x 3
25 kg x 3, 3, 3
FSQ:
40 kg x 2
50 x 2
60 x 5, 5, 5, 5, 5 - 5 x 5 = very good, focus on knees forward on the descent and straight up on the ascent. Now able to keep pinkies under the bar - flexibility is improving. Like gripping right up to the inside edge of the knurling.
break
BP:
62.5 kg x 5 - j-hook's too low (were for Bronwen), moved them for next set
65 x 5 - reset j-hooks for Bronwen and stripped the bar
I did exactly the same run as Monday. Average heart rate was down 3 bpm and peak heart rate was down one beat per minute. Max = 156, Avg = 123
walk 1.7 miles early AM
break
another walk - total now 4 miles
BW WM in the park
BW GU to elbow on thick mats x 7 each side
CL: Tall Muscle Clean
15 kg bar x 8
20 kg x 5, 5, short break, 5
22.5 kg x 3 - this is the upper limit of me performing this movement reasonably well
NB: Maybe more reps @ 22.5 and fewer @ 20 next time
FSQ:
40 kg x 5
50 x 4
60 x 3
70 x 2
80 x 1 - PR
70 x 6 - PR
60 x 5 - NL = 26 for today and 2 PR's
Wheel: 3rd step x 5
Yesterday, played in church, nap, repair refrigerator (yeah!) - no exercise other than a short AM walk
Today, walk-run as 5-1/2 min walk, 2-1/2 min run. Weather warm - ran at 12:30 pm was 71F.
CL: Tall Muscle, using lighter bars, like it w/ 15 kg bar empty
break
FSQ:
45 kg x 5
52.5 kg x 5
62.5 x 5, 5, 5 - 5 x 5 today
BP: 60 kg x 5, 65 x 3, 70 x 2 - very good for no regular bench training.
I forgot to push a button so I don’t have a heart rate graph today, but I went with 6 minutes of walking and 2 1/2 minutes of running and it felt just fine. That sounds like a big change from two days ago when I did 7 1/2 minutes of walking and 2 1/2 minutes of running, but it felt about the same. I made this decision based on the heart rate data from Monday, in other words, I felt like I had more than enough recovery time on Monday and I could run equally well with less recovery time. And I did. I was out for about an hour and five minutes altogether
walk
CL: Tall Muscle
20 kg x 4
25 x 3
27.5 x 2
30 x 2, 1 - coming up on my toes, need to back off weight and get some explosive volume in
FSQ: bit of more volume today
40 kg x 5
50 x 4
60 x 5
70 x 5 - PR reps at this weight
60 x 8 - PR reps at this weight, I think - 27 total reps today, good!
break
Evil Wheel: 3rd step x 3, 3
walk-run: walk 7:30, run 2:30, finished with half a walk segment. Tired from yesterday's lifting, also not been doing enough calf work and will try to get that in today later.
Max HR is the same as with run segments were 2:00, a good sign.
StC + KE video:
Watch didn't function properly but did have HR strap on, so timing was off due to watch, but I did get a HR result. Started by feel, stopped by 2:30 timer. The last interval was 425 meters - I measured it afterwards - all nose breathing, and pace worked out to be 9:05 per mile. That's a fine goal pace for distance running for me - was comfortable in terms of body mechanics, if still too fast in aerobic terms.
Big day at church - Easter
nap
SN: 14 kg. Previous was 20L/R + 20L/R + 20L/R on the 10 min. Today:
14 kg: 25L/R, 25L/R, 20L+15R and felt toasted so stopped there.
A few miles of walking and a little stretching. Still feeling tired, also have more people in the house than usual, planning to lift again tomorrow, Sunday, and resume walk-run training on Monday. Have also been steadily improving at cleans and FSQ and maybe that's making me tired, too.
CL: tall muscle clean: bar x 5, 22.5 kg x 5, 25 x 4 - still not shrugging enough, feels like such a foreign thing.
FSQ:
40 kg x 5
50 x 3
60 x 3
65 x 1
70 x 3 - PR
BP - haven't done in a while, is nice on my back, so a few today
bar x 3
60 kg x 5
Very busy teaching day with a service to play later, still tired from being away and not having slept well two nights ago, so took a nap and will try to get back on the exercise horse tomorrow.
Drove a bunch, walked from hotel to dinner and back, probably 3 miles of walking.
Walk in Lambertville for a mile or two.
Walk from Lambertville to Stockton, Across the bridge to Centerbridge, down the Pennsylvania side to. About 7 1/2 miles
Walk a mile each way for ice cream after dinner.
About 10 miles in total.
Early, 1-hour walk
1 PM: double espresso. Hadn't done in 2 weeks, went from 12 kg x 25 on the 10 then to
14 kg: snatch 20R, 20L in 1:40 on the 8:00
Short teaching day for a Saturday!
Rings: StC z 1, KE x 6 - not bad for not having done these in a while
CL - tall muscle clean (no legs)
bar x 5 - OK
30 kg x fail - 50% increase in weight was not such a good idea
22.5 kg x 5, 5 - OK, perhaps better than empty bar, this is enough to work on pulling shoulders up and back. Getting the hang of a shrug as part of this.
3 sets of 5, enough but eventually more reps in total. 1st rep has the best shrug
FSQ: - skipping 30 kg for the first time
40 kg x 8 - mix of pause and bounce
50 x 8 - OK but need to drop to bottom faster, maybe try knees forward immediately on descent
60 x 5 - cued knees to the front immediately on descent, helps immensely and comes up straighter, too.
Assistance - no break between
Evil Wheel: 4th step x 5, 3rd step x 3
Calf Raises x 20 - slow, pause at both ends, deep
Tib/fib x 10
Today, Friday, walk/run as below, about 6.5-7 miles. 8 min walk followed by 2 min run, 11 run segments. Course was from home to the start of the 10k course, follow the course through the 2nd time on the Fairfield loop and cut over at Glen instead of Franklin to shorten it a little.
NB: This is the first walk-run I've done using the Polar strap and I think it's proof that just the Apple watch isn't giving accurate HR readings. Apple Watch HR recovery numbers were lower but I think it was just missing some things, but I can't be sure. Will stick with Polar chest strap from here on.
No lifting Sunday, April - colonoscopy+endoscopy next day
Same April 7 - procedure
Same Tuesday, April 8 - still tired
Wednesday, April 9 - great walk/run. walk 8 min + run 2 min, 8 cycles in 80 minutes, recovery was good, in the 80's a couple of times, ended 105.
Today, Thursday, April 10
CL: tall muscle clean, empty bar
5 reps x 3 sets
FSQ: all bounced out of the bottom
40 kg x 3
50 kg x 3
60 kg x 3, 65 x 3, 60 x 5
Evil Wheel:
4th step x 5
3rd step x 2 - good
Muscle Clean: start practicing
bar - a few, awkward
30 kg - a few, OK but banging at top
watch Catalyst Athletic video on this, try again
30 kg - whacked my chin
35 kg x 3, 3, 3, 3 - getting better as I go
FSQ:
40 kg x 8
50 x 8
60 x 8 - PR reps at this weight
Previous walk/run was March 31, Tuesday, 2 days ago. It was
Started at 10:30 am, ran for 2-min at:
10:46
11:02
11:18
11:34
11:50
12:06
12:22
That’s 7 run segments up from 4 run segments in each of my 3 runs last week. Recovery was still good, hit 90-something. NB: just checking recovery HR on my Apple Watch, no chest strap.
A bit cold outside, 46F at 1 pm.
Walk/run
Was aiming for 60-72 min, ended up with long enough that I added a little at the end and finished at exactly 96 minutes, which is another one of the target times you mentioned.
01:00 - start, walk 12 min
01:12 - run 2 min, walk 12 min
01:26 - run segment 2
01:40 - run segment 3
01:54 - run segment 4
02:08 - run segment 5
02:22 - run segment 6
02:36 - no run, finished at home
walk
break
FSQ:
40 kg x 5 - very deep, exhale and brief pause
50 x 5 - same
60 x 5 - no exhale but deep and brief pause
65 x 5
70 x 3
short break
Evil Wheel: 3 x 3 - rolled out further so cut the volume back.
AM:
tib/fib, 5 kg, 20 reps
SLDL: no weight, contralateral, hands to floor, a few
short walk
PM:
12 kg snatch
Run today, Saturday - walk 16 min + run 2 min
10:14 - start
10:30 - run 2 min, HR 107 mid-recovery following
10:48 - run 2 min, HR 96 mid-recovery following
11:06 - run 2 min, HR 96 mid-recovery following
11:24 - run 2 min
11:34 - finish - 26 min to eat, drink, and shower before noon student.
I’ve done 24 min cycle, 20 min cycle, today 18 min cycle, all w/ 4 run periods. Plan on Tuesday to repeat, so a 2-hour run on 16-min cycle, should get 7 or so run periods in.
Tue was 1:55 or so, then although I aimed for 72 and 96, I ended up getting 80 and 80 min on the next two. Had to cut today’s short because it was during a break in my teaching schedule and I was out of time.
Excited to see < 100 during recovery period.
Thursday, March 27 - walk/run 80 minutes, 18 min rest + 2 min run
Today, Friday, March 28
Walk - two short walks
break
Rings: StC + KE x 8
CL: 30 kg x 1 to full squat - how odd, need to do this more.
FSQ:
30 kg x 3
40 x 8 - quick rack (as prep for cleans eventually), focus on keeping weight less on heel and more balance in order to stand up without hips coming up first
50 x 8 - brief pause
50 x 8 - bounce out of bottom
60 x 5
break
calf raises x 15
Evil Wheel: 4th step, 4 reps x 3 sets
Missed tib/fib gadget, maybe after run tomorrow
Walk w/ short runs:
09:38 - walk 22 minutes, jog 2 minutes
10:24 - same
10:48 - same
11:12 - same
Finish 11:35, total time 3 minutes shy of 2 hours.
Distance: 6 miles - home to start of 10 km course but skip the final loop up Fairfield and down Northern Pkwy and just do Linwood back to the start and then home. That's something like 1.3 miles for home to start and start back to home, so 4.7 miles of the 10 km (6.2 mile) course today.
C&P: barbell, 30 kg x 1, 1, 2 (1c + 2p)
MP: (from rack): 30 kg x 2, 3, 1 - last one was one too many, didn't feel good
CL: 30 kg x 2
FSQ (from CL): 30 kg x 2, 1
break
Calf raises on steps x 15
tib/fib gadget wwith 5 kg x 20
FSQ in Oly shoes: warmup - shoulder dislocates w/ stick
All SQ deep, paused
bar x 5
30 kg x 8
40 x 8
50 x 8
Thursday, March 13 - drop to PA
Friday, March 14 - weigh-in
Saturday, March 15 - meet. SQ = 90, 95; BP = 80, 82.5; DL = 152.5, 162.5 - skipped all 3rd attempts
Some time off, just walking and stretching
Wednesday, March 19:
BW: hamstring stretch + WM, singles 2 each side.
8 kg for 1 snatch and 20-40 second overhead hold. Right - problem - side first. 4 reps, rest untimed.
WM - fugly single w 6kg each side.
Cossack stretch (progressive) x each side, short rest, Cossack Sequence (SJ/RIS) x each side - been a long time, felt good.
Oly shoes
A few fugly OHS w a 15 lb bar.
FSQ: bar x 5, 30 kg x 5, 40kg x 8
Thursday, March 20 - walk a total of 6 miles.
Friday, March 21:
Barbell MP: 20 kg x 5, 25 x 3, 30 x 3, 2
SQ: 72.5 kg x a few, very deep
BP: 70 kg x 3, 75 x 1, 80 x 1 - heaviest since last summer, possible opener
DL:
125 kg x 1 r/u
135 x 1 r/u
145 x 1 l/u (favored grip)
152.5 x 1 l/u - possible meet opener - not best form, bar not against shins - but not difficult or too slow
Walk - 1.5 miles
walk again - about the same
SQ:
72.5 kg x 2 - super deep, paused and exhaled
72.5 x 3 - just deep
72.5 x 5
30 min break
BP:
70 kg x 3
72.5 x 3
75 x 2
77.5 x 1
30 min break
DL: up to 145 kg for a triple
Friday, 28 Feb - poor step-ups w/ 30 lb backpack, sore back the next day
Saturday, 1 Mar - off
Sunday, 2 Mar - off
Monday, 3 Mar - 4:30 pm excellent step-ups, 12/min (metronome at 60), 14" box - new, avg = 125, max = 141, 75 minutes - great session, 14" box is a keeper!
Today, Tuesday
Walk 3.1 miles home from car service
SQ:
67.5 kg x 3 (actually 72.5 kg)
77.5 x 2 (actually 82.5 kg)
87.5 x 2 (actually 92.5 kg)
97.5 (actually 102.5 kg) - felt tired, decided not to do.
I had mis-calculated all the weights above - they were all 5 kg light as I didn't take the 25 kg bar weight into account
yesterday, felt tired and tight, took a nap
Today:
walk 1 mile early AM
walk 2 miles at noon
BP:
70 kg x 2
72.5 kg x 5 - wow, up from 70 x 4 last time
DL: up to 155 kg x 1
early AM - 1 mile walk
2 hour break
Begin playing w/ snatches.16 kg, on the :10
break
18" step-ups, down to 6", on 5 count, 36 minutes
Friday, February 21 - step-ups, 51 minutes
Saturday, off
Sunday, 1-mile walk early then off
Today, Monday, February 24
Rings: StC + KE x 8 - noticing I feel strong with rings more in a straight line, IOW, more like a bar.
long break, planning SQ in a couple of hours
SQ:
70 kg x 3
75 x 3
80 x 3
85 x 3
90 x 2
95 x 1
short break
BP:
70 kg x 3, 4
yesterday, SW: 28 kg x 3's on the :30, not great, got about 15 minutes before HR hit 145, took an extra 2 min rest then did 5 more minutes.
Today, Thursday:
SQ: Oly shoes, 65 kg x 5, rock bottom, paused, exhaled
BP: 65 kg x 7 - recent RM at this weight, 65 x 7 = 1RM = 78, 65 x 8 = 1RM = 81 and I think I could have gotten another rep. Excellent result
DL:
125 kg x 2 double over
135 x 5 r/u - good
150 x 1 l/u - was slow, didn't feel strong, had been hoping for more, up to 3 reps. Still, most weight since last meet.
yesterday, lots of driving and not much else, little bit of walking
Today, Tuesday:
SQ: 65 kg x 6
BP:
60 kg x 5
62.5 x 5
65 x 4
67.5 x 3
70 x 2
Early AM - walk 2 miles
Step-ups later: 16-5/8" box, 44 minutes, avg = 132, max = 146 - big improvement
on the road now for the rest of today and all of tomorrow
Yesterday, SW: 28 kg x 3's on the :30, 14 minutes (28 sets), HR a little better than last time
Today:
StC + KE
short break
SQ: 25 kg bar, Chuck's
65 kg x 3
70 x 5
80 x 3
90 x 1
Yesterday, Wednesday, February 12 - snow shovel
Felt kind of cooked from yesterday's training, no other exercise, just some bar hangs, got a late nap in.
Today, Thursday, February 13: a little snow shovel, feel much better overall than yesterday
Plan is light SQ, light BP, and heavy DL. Going to try to get in enough SQ and BP to make me a little tired for DL and we'll then see how the DL goes.
SQ:
65 kg x 5
75 x 3
87.5 x 1 - most weight to date in the current, short, meet prep cycle
30-min-ish break
BP:
60 kg x 8 - more than 2 days ago x 1 rep
65 x 5 - same as 2 days ago but felt better, was able to stay tighter
70 x 1 - enough for today
30-min-ish break
DL:
125 kg x 5 r/u
135 x 4 l/u
145 x 3 l/u - slow but not bad, really
Tired at the end of yesterday, not completely sure what I want to do today.
Rings: StC + KE x 6 - my ability with these is slowly returning, felt relatively quick and without a sticking point in coming out of the bottom.
break
Step-ups. Steady state, 16" box, 5 cadence, 6" step down each side. 28 minutes, avg = 135 max = 148 - first in a long time, felt good to do.
shovel more snow
GU: a few to elbow, mostly trying to figure out when left elbow is down
BP:
60 kg x 7
62.5 x 6
65 x 5
That's enough for today - 65 kg x 5 was not in doubt but felt like a decently heavy set.
long break then plan on swings
SW:
warmup: 56 kg x 2h x 4 reps OTM x 4 sets
short break
28 kg x 3's on the :30, got 7 min only before hitting 144.
Yesterday, Saturday, February 8: SW: 28 kg x 3's on the :30, 15 minutes, avg = 131
Today, Sunday, February 9:
shoveled snow
break
SQ: Oly shoes
45 kg x 7
55 x 6
65 x 5 - last time we went up to 60 kg
70 x 4
75 x 3
80 x 2
BP: 60 kg, middle fingers on the rings x 5, x 6 x 5 - ok, getting tired
break
DL:
DL bar: 200 lb x 250 lb x 1
PL bar: 125 kg double over x 2, x 3
Rings: a few inverted ring plank rows, figuring out where rings need to be. Good for upper back.
GU: 6 kg, rf, 1 each way then 4-5 consecutive reps to the elbow each side
GBFP: 115 lb x 10, 8, 8 - starting to figure out this movement.
break
ZSQ: 6 o'clock, 150 lb x 2, 2, 3 - my 6 o'clock isn't terrible quad dominant because of my limited dorsiflexion.
