Hybrid Training. Week 9. Light Lower, and LSR

Saturday:
BW - 225

Squats - 265X2, 2, 2, 2, 2

Pause Squats - 255X2, 2, 2, 2

 Deadlift, 3 sec. pause at knee on eccentric -
245X2, 2, 2, 2, 2

GHR Hypers - BW+45X20, 18, 10*
super-set with
GHR Sit-Ups - BWX20, 18, 15

Sunday:
Long Slow "Run" - 45 minutes walking with a 15 lb. pack.

Okay session.  A lot of tightness in the back of my left hip, so I had to be more careful on the speed squats.  It was especially tender on the Unrack, Lockout, and releasing after the Rack.

Pause Squats were all good, though.

Same with paused DLs.

I've been doing the hypers with a 45 held to my chest.  After my 2nd set, a guy worked in with me that held it above (not behind) his head.  I tried that on my last set.  I knew it would be a lot harder, and I'm actually pretty happy that I got 10!  I'll keep that approach for a while.

For the LSR day, I've been having a hell of a time motivating myself to go to the gym for incline treadmill walking, so instead I pulled some of the weight packets out of my old weighted vest, threw them in a cinched-down backpack, and took a long, brisk walk down to the beach.  So much better than being on a treadmill in a basement gym.

Hybrid Training. Week 9. Heavy Upper

Skipped my LSR like an asshole.  Think I paid for it later.

BW - 227

Bench - up to 205X1, 1, 1, 1, 1

Dips -
BWX5
+10X4
+20X8
+25X6

Chins, supinated - BWX7, 5, 5

Cable Rows - X10, 8, 6 (straight-weight)

I forgot to do my back-off sets on bench.  I wish I had because my shoulders and elbows felt really achy after all the heavy singles, and I would've liked a bridge to the dips.  The first rep of each dip set felt pretty awful.

Chins and Rows were fine.

Hybrid Training. Week 7. Light Lower and LSR

Tuesday:
BW - 226

Squats - up to 260X5, 5

Pause Squats - 245X3, 3, 3

Bench-Grip DL - up to 255X3

GHR Hypers - BW+45X15, 15, 15
super-set with
GHR Sit-ups - BWX15, 15, 15

Wednesday:
BW - 225
Incline Treadmill Intervals - jog 4 min./walk 2 min.; 3.6 miles; 45 minutes

Tried upping the weight on speed squats by 5 lbs., but they were slowing down a lot, so I cut it after 2 sets.  Not sure what I want to do here going forward.

Upping the weight by 10 lbs. on pause squats was fine, however.  Maybe save weight progression for the pause squats, and leave the speed squats fairly light?  Until I'm jumping off the ground?

Worked up to a top-ish triple on BG DL.  This was done double-overhand and I basically went up until grip was becoming a factor.  Movement felt pretty good on this day, and I didn't seem to have any back issues crop up in the interim.

Same with GHR Hypers.

Per the coach I consulted with from CHP, I'm going to start doing incline treadmill work for my Long Slow Run day, until my overall speed and endurance increases enough for me to do the LSR jogging outdoors.  These were boring as hell but fine.  I see my winter stretching out before me...

Hybrid Training. Week 6. Long Slow "Run"

Walking - brisk; 1 hour

Hybrid Training. Week 3. Long Slow "Run"

Walking - brisk; 60 minutes

Hybrid Training. Week 2. Long Slow "Run"

Walking - brisk; 60 minutes

Hybrid Training. Week 1. Long Slow "Run"

Walking - brisk; 60 minutes

Hybrid Training. Week 0. Light Lower and Long Slow "Run"

BW - 227

Tuesday:
Squats - Up to 255X5

Wednesday:
Fast Walking - 60 min.

Back felt like shit beginning with 135 on my 2nd warm-up set.  By the time I got to 255X5, I had to call over a spotter just in case.  I re-set to the empty bar and tried to work back up.  I got to 255X1, and shut it down.  Super frustrating.  All I can think right now is the weird pulsing I felt during the heavy RDLs on Friday were a sign of something that then got aggravated.  I keep swearing off RDLs for this very reason, but they were in the program so fuck it.  If things feel okay by my next heavy lower day, I will try subbing in light deadlifts.

Day 6 on the program is supposed to be an LSR (long-slow run) starting off very sub-pace and at race distance and increasing to 60-90 minutes.  Because my Tempo Run was the slowest I could possibly run, I just did a 60 minute brisk walk.  My back felt great afterwards.