Yesterday, just a walk - very tired from moving our son on Monday.
Today, first 800 meter repeats. Jog there, walk home. Approximately equal 5 min runs and 5 min recoveries.
Two days ago was 16 minute run segments and two minute walk segments.
Today was 17 1/2 minute run segments and two minute walk segments. Both the average and the maximum heart rate rates were down by one or two beats from two days ago. Weather was pleasant but not quite as nice as two days ago.
Recoveries made it down to 106 on the first and 108 on the second.
Early AM, StC + tuck FL x 20 seconds. Short walk
Later
KBMP: 16 kg x rf x 3, 5
WHEEL: 3rd step x 3, 3 - touching from head to toe on board on every rep
PU: Commando, right in front x both sides, left in front and only left side, was just too tired for the 4th one.
Yesterday, still felt trashed.
Today, Saturday, run, 7:45 am, temperature 54°F and a lovely breeze. I added a few blocks to my running course because I knew, since I was running longer segments, that I needed a little more distance in order to get everything in before I was back at the house. Two minute walks and 16 minute runs.
Run was about the worst ever and I didn’t finish it but I managed to put in a timed half mile, 4:53, and a short sprint.
Today: StC + 20-sec tuck FL ;wheel 3rd step x 3, 2, 2; swing 32 lg x 1h x 21 sets, 2h every 7 (@7, 14, 21st sets).
2 walk, 15 run today. 45 running minutes is good, up from 13-1/2 two days ago. HR numbers about the same as 2 days ago.
Between the calf raises and I’ve been doing better swings, a little sore in the calves and glutes today but nothing terrible.
Still shuffling along but thinking about, maybe when the running segments hit 20 minutes, doing some faster work, maybe just a little faster, maybe 400/800 and see if I can figure out what race pace might be for 5 k. Maybe on every third run have some distance but a little bit of faster just to see how it feels.
Different schedule today - nice weather, had a protein bar, coffee and water around 6 am, ran at 9 am.
I feel like what I need more of is ankle flexion in my push off when my foot’s behind me. I’ve been trying to think about that as well as the calf raises.
2 min walk, 13-1/2 min run, which is up 1 minute from two days ago. Max HR down 4 bpm. Same average HR, max down from 151 to 147. I’m figuring that I need to add 1 minute to the run segments pretty often to be ready to run a 5k on November 8.
Today, swings. Had gotten up to 25 minutes of 5’s, so today 20 minutes of 6’s. Same format: L R L R 2h, so 4 of those. No HRM today.
Two days ago, I did a few swings to work on form. My lower back had felt a bit tired from the prior swing session, so I diagnosed that I was finishing my backswing with some lumbar motion. I therefore practice a few swings keep the bottom of the movement in hips and hamstrings, felt different that what I’d been doing. A good thing to figure out. Did a set of 5 each arm and a set of 10 each arm and that was it.
I decided to go with 2 minutes walking and 12-1/2 minutes running today. My reasons: the 1-1/2 minute walk seemed just barely long enough, and a more complete recovery better approximates the start of a race; the mission is to lengthen the running segments, so I went from 9-1/2 minutes a couple of times to 10 minutes once and to 12-1/2 minutes today. I think I’ll repeat this one.
I chose the times because my run+walk sessions have been about 45 minutes in length lately, and I figured 12-1/2 + 2 = 14-1/2, and 14-1/2 x 3 = 43.5, which was about right and I was able to go from 4 running segments down to 3. I was also able to add back in a couple of blocks I’d recently removed from my course length.
I think a good long-term plan is for me to keep the 2-minute rest and the 3 running segments and work on lengthening the running times, e.g., (2 min walk + 20 min run) x 3 would give me more distance and more time on my feet, and maybe then I switch to only 2 running segments and continue to lengthen those out to 30 minutes.
My efforts are about 82% of the time running, which is _way_ up from where I started in mid-March.
Did a StC + KE x 5 a few hours later, will try more strength training later this afternoon.
The weather was nice here today, 58F at sunrise so I ran at 8:15 am when the temp was about 63. Dry, finally, not a cloud in the sky. I had a bite of a protein bar and a couple of vitamins plus my usual coffee at 6:15 am, worked out OK. When running at 6 am, just some coffee and some water before I go.
Ran this morning, brought the chest strap but not the sensor itself so no data. Ate well, had a drink with dinner Sunday night and last night. Walked a few miles yesterday.
Today went walk = 1-1/2 min, run = 10 min, 3 full run segments, stopped the last one after 3 minutes because it had been hilly, and walked the rest of the way back to the hotel but threw in two short sprints. I hesitate to call them sprints, just wanted to let loose a little with my running gait, felt good to do, probably about 1 minute each. Weather was tolerable - mid-60’s temp, cloudy and a bit humid but not overbearingly so.
Rough day today. Temp at start at 6:15 am was 71F, humidity was 83%, was still tired from moving our friend Wednesday evening, and it was one of those I guess we all have to face every once in a while. I just didn’t want to do it, and pretty much every step I felt like stopping, but I looked all that in the eye and just kept putting one foot in front of the other.
Same: 1-1/2 walk, 9-1/2 run. Forgot to change Polar app from “kettlebell” back to “jogging” but it was a run, not a kb session.
Today was supposed to be a running day but I’m taking an extra day off - helped a friend move from 5 to 7 pm yesterday, drenched from the heat and humidity, phone says I climbed 20 flights of stairs. Late dinner, exhausted.
So I got up to run early today and just went back to bed.
It’s another really hot and humid day here, and I decided there was no reason to suffer. I just checked - I have run every 2nd day since July 3, a good streak 21 outings in 42 days without a miss.
Swings today. Have done 10 minutes of them before maybe four times this go round, today 20 minutes of 5 swings as (L R L R 2h) OTM for 4 rounds. No brakes between rounds just used the one set of two handed swings as a way to keep track of where I was. The very last set which was the 20th set. I did 10 swings instead of five. NL = 105 (5 x 20) but an extra 5 reps to finish. Felt pretty much like nothing, could pass the talk test immediately after each set.
Yesterday, on the road, just a nice walk in Philly.
Today:
A really weird run today from our hotel in downtown Philadelphia. Part of it on sidewalks and potholes streets, some of it a little bit uphill, the weather was absolutely awful. It went down to 71 hero last night and that’s about what it was when I ran a few minutes after 6 AM. I didn’t finish the fourth running segment because I ended up back at the hotel sooner than I thought I would, but I did do one and a half minute rests and 9 1/2 minute runs. Weird that the max was lower and the average was higher, just the awful weather I guess. Of note was that as I was looking at my pulse before I pushed the start button it was in the upper 50s.
Cool weather. Went 1:30 walk and 9:30 run, need to repeat this one but it went well. Max of 152 isn’t something I could find going through the graph. Peaks were good, recovery less due to shorter time. 8 days ago I was doing 2:30 walk and 6:00 run so these changes had to catch up to me sometime.
walk about 2 miles
SW: 32 kg x 5 as (L, R, L, R, 2h) x 2, NL = 50 in 10 minutes
We are down to 2:00 walk + 9:00 run today. HR graph looks good.
PM:
Rings: StC + KE x 1 + tuck FL x 20 sec
WHEEL: 2nd step x 2 reps x 4 sets, NL = 8
August 5: SW: 32 kg x 4 OTM, 10 sets
August 6: walk run
Ran further, 8:00 x 5, up from 8:00 x 4-1/2.
Shorter walks, 2:15 (first time) down from 2:30.
Same average HR, 132.
Lower max, 147 down from 151.
Recoveries: 107, 108, 109, 115.
Peak avg: 144.6.
Crap weather, somehow temp was 65F and dew-point was 66 - suffice it to say it was humid.
August 7:
Walk 2 mi
SW: 32 kg x 4 OTM, 12 sets
walk-run
2:30 walk and 8:00 run today. Tired from driving yesterday. Weather was decent. 4 run segments at 8:00 and cut the 5th one short to end at my house so stopped at 5 minutes. 37 min ((4x8)+5) of running, 15 min (2.5*6) of walking.
Later
Rings: StC + KE x 1 + tuck FL x 18 sec
Later stil:
KB MP: 16 kg x 1, 2, 2, 2, 1 - NL = 8
WHEEL:
4th step x 1
3rd step x 1
2nd step x 1, 1
walk-run
Well, you were right to have seen something in my HR graph from two days ago. We are on a 4-day vacation. I ran this morning. Beautiful weather. 52F, out-and-back on a 2-lane road with a nice shoulder, pretty flat. It felt great, so here’s what I did:
2:30 walk
6:00 run
2:30 walk
6:00 run
2:30 walk
6:00 run
2:30 walk
———— 18 min run + 10 min of walk so far, turn around
7:20 run
2:30 walk
7:20 run
2:30 walk
7:20 run
2:30 walk
———— 22 min run + 7:30 walk, total 40 run & 17:30 walk
August 1, pressed some dumbbells in the hotel gym
August 2:
I decided on 7:20 run segments because I wanted to hit 40 minutes of running total. Peak avg = 142.8 Recoveries were 99, 104,108, 108, 108
walk-run as 2:30 walk, 5:30 run for the first time. NB: Max HR is wrong.
After this and a few hours rest
Rings: StC + KE x 4 + FL Tuck x 10 seconds
walk about 30 minutes
While walking, did exactly 1 dip on the bars at Vets Field, deep, paused, but felt foreign so a single rep it shall be for today.
Later, at home:
KB MP: 16 kg x 5 singles, progress is being made. I know this, but just to write it down, setup is key to pain-free execution on my right side.
WM: bw only, ugh, need to do these more often. Worth noting that it does cause pain in something in my right shoulder, even with no weight. Maybe I should move to low windmills ...
Stretch - cossask + next step, didn't do last two steps. Again, should do these more often.
2:30 walk, 5:00 run for the 2nd time. Max HR of 174 a bit weird, but not all that far from previous max of 169. Changed max HR in Polar app. Weather was crappy - mid-70's even at 6 am when I started, humid, no breeze. Total is 20 min walk and 35 min run.
AM: walk about 2.5 miles
PM:
Rings: StC, KE x 2, tuck FL x 15 seconds
KB MP: 16 kg x 4 singles (did 2 close together, a bit of rest, then 2 more. Last rep was best one!)
WHEEL: 2nd step x 3, 3, 3, 2 - inconsistent with depth but overall, improving
2:30 walk, 5:00 run for the first time, run at 6 am
PM:
SW: 32 kg x 10, lf, OTM for 4 sets
short walk
Rings: StC + KE x 1 + tuck FL x 10 sec
break
KB MP: rf, 3 singles - progress
WHEEL: 2nd step x 3, 3
AM: walk 2:45 + run 5:00 for the second time. Much nicer weather today, low 60's
PM: DL
sumo, DL bar my wife uses, singles @ 155 lb, 205, 255, 275
switch to conventional, switch to PL bar, switch to kg
125 x 1 double over
135 x 1 mixed grip, least favored (r/u)
145 x 1 mixed grip, favored
Early walk about 1:15
yard work
2 pm: SW 32 kg x lf x 7's OTM for 8 sets, NL=56
Catching up:
walk-run July 13
walk-run July 15
walk-run July 17
Yesterday, July 18:
KB MP: 16 kg x rf x 1, repeat later
WHEEL: 3rd step x 1, 2nd step x 1, 1, 1, 2 - best to stay with singles
Also walk, also move furniture
Today, July 19:
walk-run
Friday, July 11 - walk-run, PM StC
Today, Saturday, July 12
walk 50 minutes early
KB MP: 16 kg x 1, 2, 3 rf
SW: 32 kg x 5, 4, 6 lf on the 2:00
walk at 7:45 am, too hot, but managed 1:15
long break
KB MP: 16 kg x 2, 3, 4, 2, 3 - NL = 14
and enough for today, want to get in a good run tomorrow early.
The usual walk+run, 3:00 walk and 4:00 run. HR looking good. Weather was miserable, got my earlier start at 6:30 am but still miserable. Peak avg was 145.4
AM: walk one hour and 20 minutes this morning -the Right of Way to the train tracks in Glen Rock. Felt good to be out for longer than the 50-60 minutes I've been doing for my walk+runs, and that was the idea.
PM:
Rings: StC + KE x 7
KB MP: 16 kg x 4, 2, 4 - improving every day, total 10 today after 6 yesterday.
walk-run as walk 3:00, run 4:00. Two days ago, I managed 4 run segments - still tired and burned out from Monday's hike in PA. Today, 5-1/2 run segments
PM:
KB MP: 16 kg x 3, 3 rf - excellent result. Continuing to find my good MP form that doesn't bother my back or my shoulder.
WHEEL: 4th step x 1, 3rd step x 5 (recent PR) - and enough for today
AM walk
PM:
Rings: StC + KE x 4
KB MP: 10 kg x 5, 12 kg x 4, 14 kg x 3, 16 kg x 2 - form not good, repeat: 16 kg x 2
NB: 16 kg is a good place for me to work, need to have perfect form and build up to 5 reps or more
NB: Not using grip to help, pressing with "spear hand"
Monday, June 30 - hike, will report on detail later
Tuesday, July 1 - recovery
Wednesday, July 2 - some 8 kg kb mp
Thursday, today, July 3:
Aborted run, still cooked from Monday hike, 4 run segments
break
KB MP: rf, 8 kg x 5, 10 kg x 4, 12 kg x 3
break
KB MP: rf, 14 kg x 2
WHEEL:
4th step x 5
3rd step x 4 - better than last time
2nd step x 3 - needs work but was able to complete
bunch of stretching, some getups to elbow and hand w/ 6 kg on thick mats
FSQ: new, VS Athletic shoes with higher heel
bar x 2
40 kg x 5
50 x 5
55 x 5 - focus on better form, seems easier in these shoes. Will gradually work back up in weight and volume.
BP:
bar x 5
60 kg x 8
Yesterday, aborted run due to the heat
Today, just some ab wheels, pyramid format, long rests between sets
4th step x 5
3rd step x 4
2nd step x 3 - first time this go-round
3rd step x 4
4th step x 5
Sore abs afterwards, still sore the next day. Nothing terrible but still ...
FSQ: 50 kg x 2
start clock
70 kg x 1, 2, 3
BP: Oly shoes
60 kg x 1, 65 kg x 2, 3
DL: conventional, double over, DL bar
205 lb x 1, 255 x 2, 275 x 3
FSQ: 70 kg x 1, 2, 3
BP: 65 kg x 1, 2, 3
DL: 275 lb x 1, 2, 3
Today Running:
Heat Wave, cut out the last running segment. Ran at 7:15 am, temp was 78 and dew point was 76. Finished with temp at 82. Took it very slowly. Peak avg was 144.4.
Yesterday, June 20, walk-run, first time walk 3:00 and run 3:30. Was hot and humid so didn't push the pace, and had a good result. My wife walked while I ran, and she had some water with her and she walked my course backwards, so I had a little water about half-way through.
Good result. Peak avg was 149.5
Weather was so miserably hot and humid, I asked my wife to meet me mid-way through the run with water, and she did, but I just got into the car and came home that way. Walk 3:00, run 3:15 for the first time.
BP:
bar x 5, 40 kg x 1, 50 x 2, 60 x 2
65 x 5, 5, 5, 5, 5 - good
break
WHEEL:
4th step x 5
3rd step x 4
A few 4kg getups to hand
Noon - walk-run - 2nd time of walk 3:00, run 3:00. Made an effort to keep HR down by running slower, which worked. avg = 127, max = 150, peak avg = 146.8
walk
First serious strength day in a bit - running has been tiring.
FSQ:
40 kg x 4
50 x 3
60 x 2
67.5 x 5, 5, 5, 5 - PR sets of 5 @ this weight. Used 1/4" heel raise for final set
60 x 2 - still with heel raise 1/4" but once I took my shoes off, the heel raises had moved, so not good.
WHEEL:
4th step x 4, full extension
3rd step x 3, also full extension
NB: Having worked from 4th step to 3rd and then to 2nd but without really full extension, then going back to the 4th step but with full extension was a good thing. 2nd step gave me the strength and the confidence to go further on the 4th step the second time around.
Saturday, June 14 - a StC in the morning, then played piano and guitar for 4 hours
Today, first walk-run with 3:00 walk + 3:00 run. avg=132, max = 156, peak avg=151.8 - all higher than recent weeks, but it felt great, almost easy. Weather was perfect - overcast, 62F. Was after church, which was after the big day yesterday, so clearly not at my most rested, but it really did feel great.
Walk a bit early
long break
FSQ:
bar x 3, 50 kg x 2, 60 x 1
67.5 x 5
WHEEL: 4th step x 5
Walk-run. Felt tired, 10:30 am, was a bit warm and humid, went slowly, which is OK - best HR number for the week, got in an exra 1/2 repeat. Today again was 3:30 walk, 3:00 run. Peak avg was 147.6. avg = 126, max = 150
Same as Monday, avg HR was 2 bpm slower, max HR was 4 bpm slower. Peak avg 148.3. Ran at 8:15 am, earliest that I can remember of late. Time was about a minute faster overall.
walk twice - w/ my wife, and to vote. Total 3.1 mi
long break
FSQ:
40 kg x 5
50 x 4
65 x 3
80 x 2 - interesting. Was hard, I think next time I want to go for 80 x 3 and only then go for 90 x 1. I don't know if a 3rd rep @ 80 would have happened today. Maybe 50 x 5, 60 x 4, 70 x 3, and 80 x 3 next time.
Loaded the bar w/ 70 kg for a backoff set but it felt too heavy and I didn't even try
Loaded the bar w/ 60 kg and did 10 reps - that's PR, totally out of breath when it was over.
WHEEL: 4th step x 4 reps, nice, full extension
First time walk 3:30, run 3:00. (Previous week was walk 3:30, run 2:45). Was raining the entire time but was reasonably comfortable in short and a t-shirt with a headband to absorb some of the rain. Only 8 run segments because they were longer. Peak avg = 150.3
walk
break (play in church, take a nap)
BP: Planned 5 x 5 @ 60 kg but that felt too light after the 1st 2 sets, so ...
60 kg x 5, 5
65 kg x 5, 5, 5 - tough by end
WHEEL: trying for fuller extension on 4th step, 3 reps today, pretty much flat out, good
Had planned to run but it's too hot+humid today so will try tomorrow instead.
Ab Day
GU: to elbow, 1-2-3-4-5 ladder, on mattress, 4 kg bell
WHEEL: 2nd step, 2 reps x 5 sets, continue to work on getting deeper at max extension
Yesterday, walk-run in the heat, cut short due to heat but otherwise OK
Today, Thursday, June 5:
walk 2.6 mi, so of it with an extra 10 kg or so of groceries. Still very warm and humid outside, even though I was home by 9 am.
FSQ:
bar x 3
40 kg x 3
55 x 5, 5, 5, 5 - (80% of 67.5 kg x 5 reps x 4 sets)
BP: ring fingers on the rings
60 kg x 5, 5, 5
First BP in a while, weight, reps, sets felt perfect for today
DL:
DL bar, sumo:
155 lb x 3
205 x 3,
255 x 3
PL bar, sumo: 275 kb (as 125 kg) x 3 - this is the best sumo deadlifting has ever felt. First DL since early March, strength feels good for these, sumo feels good.
Friday, May 30 - another walk-run as 2:45 run, 4:00 walk
Saturday, May 31 - off
Sunday, June 1 - off
Monday, June 2 - walk-run as 2:45 run, 3:30 walk, followed tib/fib, followed by evil wheel, 2nd step, 2 reps x 4 set
walk
lots of tree trimming
StC + KE x 2
FSQ: on slant board
bar x 5
60 kg x 5 - paused, ugh
FSQ:
60 x 3
67.5 x 5, 4, 3, 3
May 23 - tired, sore, no lifting, just some walking
May 24 - a little lifting while teaching, nothing else
May 25, Sunday, walk-run, first time walk 4:00, run 2:45 (up from 2:30)
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
