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
