Stronger

oq4v3ht0u76kf2

Tuesday, July 15th, 2014

Bench
20 x 10
40 x 6
60 x 4
80 x 1
90 x 3 x 5 (0:30 rest)

Press
60 x 3 x 2
65 x 2 x 2

Push-Press
70 x 2
75 x 1
80 x 1
85 x 2 x 2

Lateral Raises
1: 10s x 12 x 2 (Rear)
2: 5s x 12 x 2 (Side)

UH BB Row
75 x 10 x 2
60 x 20
45 x 35

Pendlay Row
85 x 10

Run
3.01km in 18:26 (6:08/km)

Good session. Everything moved nicely.

oq4v3ht0u76kf2

Wednesday, July 16th, 2014

Squats
20 x 10 x 2
60 x 6
100 x 4
130 x 3
150 x 2
160 x 2
170 x 1
+ Wraps
185 x 1
200 x 1

Box Squat
150 x 6 x 4

Front Squat
100 x 4 x 3

Wide GMs
90 x 12 x 3

Run
4.00km in 25:21 (6:20/km)

Squatting felt heavy. I continue to hate front squats. Everything else grand.

oq4v3ht0u76kf2

Thursday, July 17th, 2014

Run
3.66km in 21:11 (5:48/km)
HR 159 / 164

That was rough. It was hot.

oq4v3ht0u76kf2

Friday, July 18th, 2014

Bench
20 x 10
60 x 6
80 x 4
100 x 2
115 x 1
100 x 7, x 6, x 3

Reactive SS Paused Bench
110 x 4 x 3

Hammer Grip DB Bench
22.5s x 12 x 3

T-Bar Row
70 x 6 x 4

Solid session. Too warm still. Stupid warm.

oq4v3ht0u76kf2

Sunday, July 20th, 2014

Deadlift
70 x 6 x 2
110 x 4
150 x 2
170 x 1
190 x 1
210 x 1
220 x 1
230 x 2

Block Pulls (1" BTK)
180 x 5 x 3

Good Mornings
85 x 12 x 2
75 x 14

Hanging Leg Raises
BW x 12 x 3

Nonsense
Indoor Soccer x Really Badly x 1 hour

Nothing particularly interesting.

oq4v3ht0u76kf2

Monday, July 21st, 2014

45:00 Run x 2
1: 6.57km in 45:13 (6:53/km) HR 135 / 148
5:00 Rest
2: 6.44km in 45:06 (7:00/km) HR 146 / 158

That was interesting. The rest was programmed to simulate some sort of wall-hitting I think. Getting back going for the second 45:00 was horrendous.

coffee_cake

That's pretty awesome work

Alf Veedersane

Ivory Old-fashioned Helicopter wrote: »

That was interesting. The rest was programmed to simulate some sort of wall-hitting I think. Getting back going for the second 45:00 was horrendous.

It's not so much to simulate hitting the wall (that's an evenm worse feeling). It's to allow your joints to fill up with glue and everything to stiffen.

oq4v3ht0u76kf2

Alf Veedersane wrote: »

It's not so much to simulate hitting the wall (that's an evenm worse feeling). It's to allow your joints to fill up with glue and everything to stiffen.

That explains the first km of the second run feeling like running while encased in a shell. Horrendous stuff. This yogging business will have to stop soon.

Alf Veedersane

Ivory Old-fashioned Helicopter wrote: »

That explains the first km of the second run feeling like running while encased in a shell. Horrendous stuff. This yogging business will have to stop soon.

I made a rookie error in stopping for a drink about mile 15 of the first marathon I ran. I could only see myself crossing the line in a bodybag for the next mile.

oq4v3ht0u76kf2

Thursday, July 24th, 2014

Squat
20 x 10
70 x 6
100 x 4
120 x 2
140 x 2
160 x 1
180 x 3

Press
60 x 3 x 2
70 x 2

Push-Press
70 x 2
80 x 2
82.5 x 2 x 2

Press
50 x 10

Pull-Ups w/ Green Band
Wide Grip x 3
Neutral Grip x 5

Lat Pulldown
35 x 20

Run
1.98km in 12:51 (6:30/km)

Blegh. No training on Tuesday or Wednesday due to Life™ happening. Tried to mash squat and overheads sessions together but didn't really get much out of either. Benching tonight for further demoralisation before I get to deadlift and feel like a reasonably competent human being on Sunday.

oq4v3ht0u76kf2

Friday, July 25th, 2014

Bench
20 x 10
60 x 6
90 x 4
100 x 2
110 x 1
115 x 2

1.5" Pause Bench
100 x 3 x 4 (1.5" 1s Pause)

Reactive SS Bench
110 x 6 x 3 (loooong pause)

Seated BTN DB Tricep Ext.
30 x 8 x 4

T-Bar Rows
70 x 6 x 4

Tricep Pulldowns
20 x 20

Actually a surprisingly decent bench session. Think the 1.5" pauses are going to be a big help and the reactive slingshot reps are feeling hard-enough that they're going to actually help my bench.

oq4v3ht0u76kf2

Saturday, July 26th, 2014

Deadlift
60 x 1 x 4 million
100 x 1 x 3 million
140 x 1 x 2 million
180 x 1 x 1 million

Spent the day helping to out at a squat/bench/deadlift seminar. Ended up doing the deadlift all day because it's the only lift I'm not pathetically weak on (merely embarrassingly weak). Pulled 60, 100, 140, and 180 a good few times each. Small groups rotating through meant demonstrating the same thing a lot. Postponed Sunday deadlifting to Monday (today) as a result.

oq4v3ht0u76kf2

Monday, July 28th, 2014

Deadlift
70 x 6 x 2
100 x 4
120 x 2
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1
235 x 1

Deficit Deadlift (2”)
165 x 3 x 5

Hanging Leg Raises
BW x 12 x 3

Good session, the 235x1 felt strong and the 165 deficits moved really nicely.

oq4v3ht0u76kf2

Tuesday, July 29th, 2014

16.1km (10 miles) in 1:52:41
7:00/km
HR 151 / 168

First 10 mile run. Eugh.

oq4v3ht0u76kf2

Monday, August 4th, 2014: Test Day

Squat
200 / 215 / 230X

Bench
120 / 130X / 127.5X

Deadlift
220 / 240 / -

| All-Time PR | Aug. 4 Test |
Squat     |         220 |         215 |
Bench     |         125 |         120 |
Deadlift  |         255 |         240 |
Total     |       582.5 |         575 |

Blegh. First time I've ever tested all three lifts on the same day in the gym, took about two-and-a-half hours to run through it. Attempt selection was muck.

Training Cycle Review (May 1 - July 31)

I've made good improvements on the running front (e.g. I now actually have 1 mile, 5k/10k, and 5 mile/10 mile PRs) but I had planned to be a lot leaner by now.

I was willing to accept a hit in strength as part of dropping weight but I've maintained the same weight +/- 1kg for about six weeks now.

I'm not getting stronger and I'm not getting smaller. I'm becoming a better runner but it's hard not to improve from a starting point of zero.

In my limited defence, I hit bigger singles on all three lifts during the cycle (squat 220, bench 125, deadlift 250) but today was the day it was supposed to come together and I didn't make it happen.

Signed up for the Battle of the Boyne meet and I will compete at -110kg in that meet.

Will probably approach things like so:

• Nutrition / Weight: Carb-Cycling (1 high, 3 medium, 3 low). Figure out a way to make myself a lot more accountable.
• Strength: More volume. I gave this three month cycle of "a lot of heavy work with smart accessory work" a go but I don't think it suits me. (Hanley and COH pointed this out weeks ago but I said I'd let it run it's course.)
• Running: Continue as-is. Use high-carb day for long runs, medium-carb days for shorter runs.

Get to -118kg by end of August which then gives me eight weeks at 1kg/week for the meet at the end of October.

Hanley / COH: if you read this and see me log any singles between now and October 25th... please shoot me.

kevpants

Savage going though man. The running distances are insane!

I'm not dropping massive amounts of weight either and we're training very similarly. I do notice my clothes are looser and my socks are tighter (dem calf gainz), but I weight pretty much 103kg on the dot, only loosing like 1 kg per month really.

oq4v3ht0u76kf2

kevpants wrote: »

Savage going though man. The running distances are insane!

I'm not dropping massive amounts of weight either and we're training very similarly. I do notice my clothes are looser and my socks are tighter (dem calf gainz), but I weight pretty much 103kg on the dot, only loosing like 1 kg per month really.

The running is coming along alright. Pace is still fairly slow for the most part but it's weird seeing a 6-7 mile run on the plan and thinking "that's normal".

As for the weight... fair point but gotta remember I'm a lot less lean than you. I got DEXA'd a while back and lean mass was 95.3kg... leaves 20kg+ (depending on the day) of fat to get rid of (assuming I plan on holding on to at least 10kg of it indefinitely). There's literally no excuse for me to be fluting around knocking 1kg of that off a month.

I figure if I can get down to 110kg over the next three months and keep 80% of that loss as fat then I'd end up at 110kg with about 92kg of that being lean. I'd be a slightly less terrible runner and lifter. Not sure if the 80% number is realistic (picked it from the sky) but it seems like it should be about right.

oq4v3ht0u76kf2

Tuesday, August 5th, 2014

Run
10km in 1:08:50
6:53/km HR 152 / 165

Just shaking the legs out after yesterday's mediocrity.

oq4v3ht0u76kf2

Tuesday, 12th August, 2014

Run
2.22km in 15:00 (6:45/km)

Squat
60 x 5
100 x 5
140 x 3 x 3

Deadlift
100 x 5
140 x 3
180 x 1

Bench
60 x 10
85 x 10 x 3

Abysmal. In Canada for work and training in the most horrendous commercial gym I've ever come across.

Literally couldn't see from one end of the treadmills to the other. In the corner there are two abysmal squat stations (I refuse to call them racks) with the worst bars I have ever used.

Anyway, that's my whinging finished. I'll get what I can done during the time I'm here. My respect for people who manage to get strong in big box commercial gyms has multiplied immensely though.

Hanley

How's Anto doing?

oq4v3ht0u76kf2

Hanley wrote: »

How's Anto doing?

He was in a heap last night so didn't train with me this morning. I think he went for a yog yesterday though.

oq4v3ht0u76kf2

I figure I can give my full effort to two, maybe two-and-a-half, "things" at any given time. One of those is always, or should always be, family and friends. The other is usually training. Not that I slack off at work but I'm just productive enough that I can usually get everything I need done without it impacting too much on non-work time.

For the last month I've been finishing up something I've spent most of the last two years building so training took a very distant back-seat. I got bits done here and there but nothing consistent or worth logging. Spending three of the last four weeks in the US and Canada didn't help too much either (I've yet to properly apply myself to training when on the road).

In the home stretch of the work-related stuff now so training is front and center again. Plan is still to compete at Boyneside in -110kg.

oq4v3ht0u76kf2

Monday, September 8th, 2014

Run
12.52km in 1:30:00
7:11/km HR 143 / 162

Not the fastest I've ever moved but pleased with the HR being low(-ish) and the last 30 minutes was low-6s/km so happy with that.

oq4v3ht0u76kf2

Thursday, September 11th, 2014

Press
20 x 10 x 2

Cuban Rotations
20 x 10 x 2

Bench
60 x 6
100 x 4 x 4

Slingshot Bench
115 x 3

Suitcase Deadlifts (From Knee)
60 x 6 E/S
70 x 2 E/S
80 x 2 E/S
90 x 2 E/S

T-Bar Rows
60 x 8 x 4

oq4v3ht0u76kf2

Thursday, September 11th, 2014 – Monday, March 16th, 2015
Two sets of fsck-all supersetted with eating terribly.

oq4v3ht0u76kf2

Tuesday, March 17th, 2015

Bench
5 x 8

Floor Press
5 x 8

Kroc Rows
2 x 8

Plan called for more. That was all I had today. I will do more next time.

oq4v3ht0u76kf2

Thursday, March 19th, 2015

Squat
5 x 8

SSB Squat
2 x 5

Plan called for a lot more.

Think I’ll be running this first week a couple of times.

Turns out diving right back into squatting after a long lay off is a lot tougher than benching.

COH

This training isn't complicated enough to work.

oq4v3ht0u76kf2

Saturday, March 21st, 2015

Press
5 x 8

Lat Pulldown
5 x 8

Seated DB Press
5 x 8

DB Bench
4 x 12

DB Row
4 x 12

First time I got through the whole session as planned. Third time lucky I guess.

Other two just felt like a total lack of work capacity. It'll come.

Deadlift tomorrow.