5K Race: 00:27:57
Beat my target time by 3 seconds. When I rounded the bend heading for the finish line, and saw the clock was at 27:52, I just sprinted the rest of the way.
The race was hard, and I was having to push myself mentally a lot at times. Especially the 1/4 mile after the half-way mark, when there was a long, slight incline over concrete. Once I got into the 3rd mile it was alternating between trying to zone out but then pushing myself if I felt pace was lagging.
Training must have been on the good side as I beat my goal and never broke down along the way. Props to Complete Human Performance and Alex Viada's programming.
Glad I did it. Way less time than a PL meet!
Showing posts with label Alex Viada. Show all posts
Showing posts with label Alex Viada. Show all posts
Monday, September 26, 2016
Thursday, June 2, 2016
Hybrid Training. Week 0. Heavy Upper and Intervals
BW - 228.8
Bench -
up to 185X2
then 155X6, 6
Press - up to 110X5, 5
Rows - up to 162.5X3, 3, 3
Chins - BWX5, 5, 5, 4, 4
Intervals - alternated jogging and walking every block from gym to home
Starting to get the feel for the Powerlifting + 5K program from Alex Vida's Hybrid Athlete manual. I took a nasty fall while on vacation and my shoulder has been bothering me, and so I wasn't sure how this would go. Between that and having company this weekend, I knew I wouldn't be able to jump fully into the programming, thus "Week 0" of getting acclimated to it as time allows. Also, I need to read the full manual in depth to understand progression.
Despite the shoulder injury, I had no issues on any of the lifts here. Everything moved nice and easy. It's a percentage based program, and I used what I call my "Lifetime" Every Day Max (LEDM) as the basis. This is a bit different from Paul Carter's EDM concept where the # is sort of instinctual. I've always kept track of my lifetime rep maxes from 1-20. I average those out and take 90% for my LEDM. For example, on Bench, my best single is 231, and my best set of 20 is 135. Together with all the other rep records from 1-20, that averages out to a projected max of 225-30, and 90% of that is 205. So when I need a good starting point for something on bench, I take 205 as my LEDM.
The program calls for 3X10 on pull-ups. As I've been coming back from the previous shoulder injury that impaired my vertical pulling, 5 reps have been about max, so I just did 5 sets of 4-5 here.
Intervals felt good. Although it's been since August '15 since I did any running, and my gait felt a bit awkward being out of practice and carrying an extra 20-25 pounds.
Bench -
up to 185X2
then 155X6, 6
Press - up to 110X5, 5
Rows - up to 162.5X3, 3, 3
Chins - BWX5, 5, 5, 4, 4
Intervals - alternated jogging and walking every block from gym to home
Starting to get the feel for the Powerlifting + 5K program from Alex Vida's Hybrid Athlete manual. I took a nasty fall while on vacation and my shoulder has been bothering me, and so I wasn't sure how this would go. Between that and having company this weekend, I knew I wouldn't be able to jump fully into the programming, thus "Week 0" of getting acclimated to it as time allows. Also, I need to read the full manual in depth to understand progression.
Despite the shoulder injury, I had no issues on any of the lifts here. Everything moved nice and easy. It's a percentage based program, and I used what I call my "Lifetime" Every Day Max (LEDM) as the basis. This is a bit different from Paul Carter's EDM concept where the # is sort of instinctual. I've always kept track of my lifetime rep maxes from 1-20. I average those out and take 90% for my LEDM. For example, on Bench, my best single is 231, and my best set of 20 is 135. Together with all the other rep records from 1-20, that averages out to a projected max of 225-30, and 90% of that is 205. So when I need a good starting point for something on bench, I take 205 as my LEDM.
The program calls for 3X10 on pull-ups. As I've been coming back from the previous shoulder injury that impaired my vertical pulling, 5 reps have been about max, so I just did 5 sets of 4-5 here.
Intervals felt good. Although it's been since August '15 since I did any running, and my gait felt a bit awkward being out of practice and carrying an extra 20-25 pounds.
Wednesday, April 6, 2016
Reps and Volume. Week 4. Bench
BW - 230
Bench -
BarX5
95X5
115X4
135X3
155X2
185X1
155X17, 7
Cable Rows - X75, 25 (same weight as last time)
Straight-Bar Push-Downs - X65, 35 (same weight as last time)
Ran out of strength again after Rep 17. This week I decided to push the reps on the 2nd set closer to failure instead of getting the prescribed amount for the volume goals. This makes sense to me. Stick with the volume goal as long as progress is being made, but push the volume sets past the goal to try and break a plateau. We'll see if that works.
Kept the weight the same on accessories, but managed to get them both done in 2 sets where it took 3 sets last week.
I believe the 100 rep accessories may be coming to an end after this week. It should be enough to have moved a lot of blood through my joints to help recover from the meet, and also to have bumped up my overall work capacity a bit.
I'm a bit torn on what the next phase is going to be. My original plans had revolved around some specific diet goals, but I have failed to consistently meet those. If I'm going to abandon those goals, then I feel like the options are: 1) Continue with my main lift programming, but push the accessories into bigger movements with higher intensities; i.e. strength work; or 2) I've been looking at Alex Viada's manual for awhile and I've laid out his P.L.+5K program.
If I do the latter, I believe I will need to pick a 5K to run in order to stick to that 7-day-a-week program. Because I enjoyed the P.L. meet so much, I'm leaning towards this even though it looks much more difficult than the other option.
Bench -
BarX5
95X5
115X4
135X3
155X2
185X1
155X17, 7
Cable Rows - X75, 25 (same weight as last time)
Straight-Bar Push-Downs - X65, 35 (same weight as last time)
Ran out of strength again after Rep 17. This week I decided to push the reps on the 2nd set closer to failure instead of getting the prescribed amount for the volume goals. This makes sense to me. Stick with the volume goal as long as progress is being made, but push the volume sets past the goal to try and break a plateau. We'll see if that works.
Kept the weight the same on accessories, but managed to get them both done in 2 sets where it took 3 sets last week.
I believe the 100 rep accessories may be coming to an end after this week. It should be enough to have moved a lot of blood through my joints to help recover from the meet, and also to have bumped up my overall work capacity a bit.
I'm a bit torn on what the next phase is going to be. My original plans had revolved around some specific diet goals, but I have failed to consistently meet those. If I'm going to abandon those goals, then I feel like the options are: 1) Continue with my main lift programming, but push the accessories into bigger movements with higher intensities; i.e. strength work; or 2) I've been looking at Alex Viada's manual for awhile and I've laid out his P.L.+5K program.
If I do the latter, I believe I will need to pick a 5K to run in order to stick to that 7-day-a-week program. Because I enjoyed the P.L. meet so much, I'm leaning towards this even though it looks much more difficult than the other option.
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