Tempo Run: 2.75 miles; 31:44
Came in 18 seconds over time. This was a brand new pace, and it was hard to get it "into my body." So the first 1/4 mile was way too slow, and I spend the rest of the run trying to catch back up gradually. Also, doing all the math in my head on the fly for making up a 2:51, 1/4 mile pace sucks as the fatigue builds.
Tuesday, August 30, 2016
Monday, August 29, 2016
Hybrid Training. Week 8. Intervals and Heavy Lower
Saturday:
Intervals - 4, 1/2 mile intervals @ ~5:00
Sunday:
BW - 225
Squat -
up to 325X2, 3
then 257.5X5, 5
Deadlift -
265X3, 3
315X1
325X1
335X1
Hanging Legs - X8, 8, 8
Jumped up to 1/2 mile intervals at target pace. I probably could have gone for at least one more, but since I don't need to really do more than 6, there was no point in killing myself while I've still got a few weeks until the race.
On my first squat set of 325, I got over my toes on the 3rd rep and missed it. Had no concerns about getting it on the 2nd set. Felt pretty solid all around. I probably could have gone for a 3rd set, but I still needed to hit back-off sets and deadlift.
For deadlift, I'd only programmed in to go up to the squat back-off weight, 257.5, but I just went to 265. After a couple of sets, I still felt pretty good, so I did a few fatigue singles a la Paul Carter to see how things were feeling ahead of heavy deadlifts next week. The top single felt pretty slow. Maybe not so bad for a fatigued state. Next week, I'm looking to pull a few singles at 342.5 fresh. That should be do-able.
Intervals - 4, 1/2 mile intervals @ ~5:00
Sunday:
BW - 225
Squat -
up to 325X2, 3
then 257.5X5, 5
Deadlift -
265X3, 3
315X1
325X1
335X1
Hanging Legs - X8, 8, 8
Jumped up to 1/2 mile intervals at target pace. I probably could have gone for at least one more, but since I don't need to really do more than 6, there was no point in killing myself while I've still got a few weeks until the race.
On my first squat set of 325, I got over my toes on the 3rd rep and missed it. Had no concerns about getting it on the 2nd set. Felt pretty solid all around. I probably could have gone for a 3rd set, but I still needed to hit back-off sets and deadlift.
For deadlift, I'd only programmed in to go up to the squat back-off weight, 257.5, but I just went to 265. After a couple of sets, I still felt pretty good, so I did a few fatigue singles a la Paul Carter to see how things were feeling ahead of heavy deadlifts next week. The top single felt pretty slow. Maybe not so bad for a fatigued state. Next week, I'm looking to pull a few singles at 342.5 fresh. That should be do-able.
Friday, August 26, 2016
Hybrid Training. Week 8. Heavy Upper
BW - 225
Bench -
up to 195X3, 3, 3
then 152.5X6, 6, 6
JM Press - 95X5, 5, 5
CG Chins - BWX6, 5, 4
Cable Rows - X8, 7, 7 (straight-weight)
Pretty solid session. The top sets of bench were moving a bit slow on the 2nd reps, and getting kind of dicey on the 3rds.
I'm signed up for a meet on 9/6. It's mostly just a practice meet to get another one under my belt before doing my main meet in March. I have to be careful about pushing the lower body lifts too hard, because I've got a 5K at the end of September, but I should be able to keep pushing the bench, and so there is a chance I could get a small, lifetime bench PR at the November meet.
Bench -
up to 195X3, 3, 3
then 152.5X6, 6, 6
JM Press - 95X5, 5, 5
CG Chins - BWX6, 5, 4
Cable Rows - X8, 7, 7 (straight-weight)
Pretty solid session. The top sets of bench were moving a bit slow on the 2nd reps, and getting kind of dicey on the 3rds.
I'm signed up for a meet on 9/6. It's mostly just a practice meet to get another one under my belt before doing my main meet in March. I have to be careful about pushing the lower body lifts too hard, because I've got a 5K at the end of September, but I should be able to keep pushing the bench, and so there is a chance I could get a small, lifetime bench PR at the November meet.
Thursday, August 25, 2016
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...
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...
Tuesday, August 23, 2016
Hybrid Training. Week 7. Light Upper
BW - 227
Bench - up to 157.5X5, 5
CG Bench (5/0/0) - 155X4, 4, 4, 4
Incline Tate Press - up to 40sX5, 4, 3
Rolling DB Extensions - 40sX6 (immediately following last Tate Press set)
DB Rows -
60s, 70s, 80sX8
85sX5
Rope Face-Pulls - X20, 15, 12 (straight-weight)
super-set with
Rope Stiff-Arm Pushdowns - X10, 10, 10 (same weight)
Had a lot going on this last week with family in town and some other stuff. So it has been a week since I'd been in the gym, and I'd only gotten one run in the interim. I had A LOT of energy walking into the gym today. Since it was a light or "speed" day, I decided to push that energy into accessories instead of the speed bench. (which was fine)
I stayed at the same weight for the TUT close-grips as I did last time. These were a LOT easier following speed sets of 157.5X5 then 175X2. I threw in an extra set, because the last rep on set 3 seemed too easy. The last rep on set 4 felt more like what I've been used to.
Tried out the Tate Press for the first time. Probably went way to heavy. I tried to mitigate that on the last set by taking the same DBs on jumping over to a flat bench for a set of rolling extensions. I used an incline bench for the Tate Press, because I'd seen a video of a guy doing them that way, and thought it might hit the triceps slightly different than CG Bench. I will either go lighter on these in the future, or do them on a flat bench and finish every set with rolling triceps.
Did some DB Rows, and they felt pretty strong. Looking back, I've never gone over 70 on these before, so...Rep PR!
Finished off with the same rear-delt/lat superset from last week (forgot to do biceps). Still hard as hell.
Bench - up to 157.5X5, 5
CG Bench (5/0/0) - 155X4, 4, 4, 4
Incline Tate Press - up to 40sX5, 4, 3
Rolling DB Extensions - 40sX6 (immediately following last Tate Press set)
DB Rows -
60s, 70s, 80sX8
85sX5
Rope Face-Pulls - X20, 15, 12 (straight-weight)
super-set with
Rope Stiff-Arm Pushdowns - X10, 10, 10 (same weight)
Had a lot going on this last week with family in town and some other stuff. So it has been a week since I'd been in the gym, and I'd only gotten one run in the interim. I had A LOT of energy walking into the gym today. Since it was a light or "speed" day, I decided to push that energy into accessories instead of the speed bench. (which was fine)
I stayed at the same weight for the TUT close-grips as I did last time. These were a LOT easier following speed sets of 157.5X5 then 175X2. I threw in an extra set, because the last rep on set 3 seemed too easy. The last rep on set 4 felt more like what I've been used to.
Tried out the Tate Press for the first time. Probably went way to heavy. I tried to mitigate that on the last set by taking the same DBs on jumping over to a flat bench for a set of rolling extensions. I used an incline bench for the Tate Press, because I'd seen a video of a guy doing them that way, and thought it might hit the triceps slightly different than CG Bench. I will either go lighter on these in the future, or do them on a flat bench and finish every set with rolling triceps.
Did some DB Rows, and they felt pretty strong. Looking back, I've never gone over 70 on these before, so...Rep PR!
Finished off with the same rear-delt/lat superset from last week (forgot to do biceps). Still hard as hell.
Monday, August 22, 2016
Hybrid Training. Week 7. Tempo Run
Tempo Run: 3.5 miles; 45 minutes
That's gotta be both a time and distance PR for non-stop running. Now it's time to start progressing it. I will reset to 2.5 miles. I'm going to make a bigger jump than I would have expected, but based on some articles I've found on runners world, etc., it may be in range of what is recommended. I'm going to jump from a ~00:12:50 mile pace to a ~00:11:25 miles pace. Progress distance from 2.5 to 3.5 miles at that pace, and if that works out, I should be in range to jump to my goal of a 5K in 30 minutes.
We'll just have to see how the pace jump works for me. For theses first weeks when progression was focused solely on distance, I forced myself to keep to about the slowest possible pace without walking. There were often times 1/2 way through a run when I felt like I could have still increased the pace, so we'll see.
That's gotta be both a time and distance PR for non-stop running. Now it's time to start progressing it. I will reset to 2.5 miles. I'm going to make a bigger jump than I would have expected, but based on some articles I've found on runners world, etc., it may be in range of what is recommended. I'm going to jump from a ~00:12:50 mile pace to a ~00:11:25 miles pace. Progress distance from 2.5 to 3.5 miles at that pace, and if that works out, I should be in range to jump to my goal of a 5K in 30 minutes.
We'll just have to see how the pace jump works for me. For theses first weeks when progression was focused solely on distance, I forced myself to keep to about the slowest possible pace without walking. There were often times 1/2 way through a run when I felt like I could have still increased the pace, so we'll see.
Tuesday, August 16, 2016
Hybrid Training. Week 7. Heavy Lower
BW - 227
Squat - up to 240X8, 8
Deadlift -
up to 310X3
then 275X3, 3
then 315X3, 3
GHR - BWX8, 7, 5
super-set with
GHR Sit-Ups - BWX12, 15, 12
Fuck deadlifts.
Squat - up to 240X8, 8
Deadlift -
up to 310X3
then 275X3, 3
then 315X3, 3
GHR - BWX8, 7, 5
super-set with
GHR Sit-Ups - BWX12, 15, 12
Fuck deadlifts.
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