May 28, 2025: walk-run

walk-run

 

May 25, 2025: walk-run

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)

May 23, 2025: SN

 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 22, 2025: walk-run

 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

May 20, 2025: walk-run

 Same as Sunday

May 19, 2025: FSQ, BP

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.

May 18, 2025: Walk-run

AM: getups, bw only, about 15 each side in ladder format, to elbow mostly but some to hand.

Sunday, after church, walk-run.  First time for 4:00 walk, 2:30 run.  Given that, and that it was Sunday, and yesterday was a big day in NYC, the fact that my HR numbers are a little higher isn't a big concern.  First time also hitting 10 running segments.

 

May 17, 2025: FSQ, WHEEL

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

May 16, 2025: walk-run

 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.

May 15, 2025: FSQ (med/light)

 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

May 14, 2025: walk-run

 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

May 13, 2025: FSQ, BP

 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

May 12, 2025: walk-run

 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.

May 10, 2025: CL, FSQ

 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

May 9, 2024: walk-run

 Got a little further than last time, Avg was 128, max was 156, but it simply felt better.

May 8, 2025: CL, FSQ (light), WHEEL

 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

May 7, 2025: walk-run

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.

 

May 6, 2025: walk, FSQ, BP

 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.

May 5, 2025: walk-run

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.

May 3, 2025: CL, FSQ (light), WHEEL

 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

May 2, 2025: walk-run

Same or very similar numbers as 4 days ago but was warm, muggy weather.  Felt better overall, felt a little easier.

May 1, 2025: CL, FSQ, BP

 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