---------------Week 3: Cycle 2---------------
Sunday
Running
AM: 3.1 mi/ 5K, 41F/34F wc
Late AM: 1 mi, 53F/48F wc
The runs are starting to feel easier. I think a daily 5K should be possible sometime in November.
However, later at neighbor kids' birthday party, my right knee locked up painfully while trying to unbend it from a sitting position. Massaging around the quad-upper knee area unlocked it. Strange.
Monday
Running
AM: 2 mi, 44F
Later: Knee still locking up when sitting, painful to unbend it getting up. I have to sit back down and massage it until it unlocks. Still, I take it as a good sign that massaging it takes care of it. Hopefully the clicking sound is caused by the same tightness, and isn't something that's been damaged.
PM: 1 mile
Strength Training
Bench Press: 5 x 2 x 220
Neut. Pulldown: 2 x 5 x 150
Seated OH Press: 5 x 90/100/100
Cable Row: 2 x 5 x 170
Russian Twist: 5 x 75/100
DB Bench Press: 2 x 5 x 60
DB Farmer's Walk: 60 x 80ft
2-DB Bentover Row: 2 x 5 x 60
Hyperextensions: 2x10xBW
Nice fluid workout. Most lifts were just two sets, some three and the bench press five doubles. I raised the weight of the Russian Twists back up to 100. 75 felt too light. The DB Bench Press feels pretty good as an assistance lift, for greater ROM and isolation of the pecs. I'm doing them with a neutral grip, with the dumbbells parallel to my spine. It'll be interesting to see how these compare to t-grip bench press when my t-grip bar with a neutral grip arrives, hopefully sometime next month. The Power Hooks worked great. Dumbbell presses are a nice supplement to the barbell presses, working the stabilizers better as well, and the Power Hooks take out all the hassle.
I kept the 60-pound dumbbells out for the one set of Farmer's walks, and then finished with two-handed bentover dumbbell rows, something I've never tried before. I was too lazy to roll out the 110 dumbbell. The two handed dumbbell rows put me in a more upright position, which really worked the upper back and traps well. Kind of like a Yates Row. I was going to do pullovers as well, but I didn't have time to monkey with my new Olympic sleeve adapters on the EZ Bar. Once my t-grip bar arrives I'll do pullovers with those.
Pretty good upper body workout overall. I like keeping things to two sets and moving along quickly.
Tuesday
Running
AM: 3.5 mi, 38F/32F wc. Marshall-Franklin Bridge loop
Getting bored of the short runs through the neighborhood, so drove down to the river for early morning bridge circuit.
Wednesday
Running
AM: 3.5 mi, 41F/29F wc. Marshall-Franklin Bridge loop.
PM:
Strength Training
Cable Row: 2 x 1 0 x 150
Deadlift: 2 x 5 x 130
Bench Press 3/3/4 x 220
Neut. Pulldown 5 x 150/150/160
Seated OH Press: 3 x 3 x 110
Squat: 2 x 5 x 90
1-DB Row: 2 x 5 x 110
Band Dips: 2 x 5 x Green
Band Face Pulls: 2 x 5 x Green
DB Bench Press 1 x 5 x 60, 1 x 2 x 60 (failed 2nd rep)
Inverted Row 45
°: 2 x 5 x BW
Suspension Strap Pike: 2 x 5 x BW
DB Farmer's Walk: 80ft x 60
Hanging Knee Tuck: 2 x 5 x BW
With the idea of getting in 2:1 back-to-front upper body work, I began the workout with light cable rows, which, at 2x10, also served as a good warm-up. Then, as the right knee & hamstring had been feeling 90% OK throughout the day, I decided to try some light deadlifts. That went fine. I also got a chance to try my new deadlift jack, made out of 1/2" pipe. Works better than the wedges.
I was going to do 5 x 2 x 220 on the bench, but after the second rep of the first set I knew I had another in me, so I went for it, then surprised myself by doing four reps on the third set. So my bench continues to improve steadily without even trying. Strange. This might indicate that my squat and deadlift would improve better if I backed off a bit on those lifts too. I dunno.
I wanted to get in a fourth rep on the third set of the 3x3 Seated OH Press too, but I couldn't manage it. In general though, I'm really liking the 3/3/4 rep scheme. It's ten reps and nearly as intense as the 5x2 scheme, but two sets less, so saves time. Getting in that fourth rep on the last set is a good burn. I guess it could even become a 3/3/3+ sort of set, but more than four reps would be hard if the weight is set right for three-rep sets.
The 150-pound pulldowns are starting to feel easy, so I added 10 pounds to the third set. Ah, better. Haven't felt any progress on those in a long time.
Emboldened by the problem-free deadlifts, I got brave and tried squats, at only 90 pounds and stopping just before parallel. Instead of aggravating my knee, it actually felt therapeutic. My knee felt better afterwards. Still, I'm going to proceed very slowly with these. First I'll try to get a full ROM back, and then begin to add more weight. If nothing else, the squats are good for shoulder mobility. After just a few weeks off, it was noticeably harder to get my traps and delts scrunched up.
I'm liking doing the heavy 1-DB Rows at the end of the six-lift workout, after starting it all with light Cable Rows. Nice bookends.
Then I experimented with a bunch of assistance lifts. In that article I linked to yesterday, Bret Contreras suggested doing band dips for those of us with shoulder issues. It seems like a good way to re-establish my dip's ROM without the weight. I would like to eventually work back into doing full dips though. I was able to do them 6-12 months ago no problem. So I don't think they're inherently bad for my shoulder.
I failed the second rep of the second set of DB Bench Press. I think it was more neural than muscular. My mind was drifting by that time, and I hadn't tensed up properly before initiating the set. Still like the Power Hooks quite a bit. At first I didn't know if it was a gear-whore purchase, but I think they will be a very useful addition to the arsenal.
Inverted rows I could only do at a 45-degree angle. A good longterm goal will be to do 10 BW reps parallel to the floor.
I re-introduced pikes with the suspension straps. That's a nice sub for the hyperextensions. The Farmer's walk was brutal. My grip gave out before I could complete 100 feet.
Finished with hanging knee tucks. Oh yes.
So I guess the idea is to work more assistance work back in, but always make sure to get in the six primary lifts first. Feeling really good that the deadlifts and squats are back on board. I guess the scare that I might have done some permanent damage is over. Now I just have to continue rehabbing slowly until the knee is 100% again.
Thursday
Running
AM: 3.5 mi, 50F/46F wc. Marshall-Franklin Bridge loop, pavement refreshingly wet after rain. Walked about a mile of it. I'm allowing myself to walk whenever I want. The idea is to establish the daily 5K without regard to performance, knowing that that will come later if I can finally become ultra consistent.
Friday
AM:
Running
3.5 mi, 46F/43F wc. Marshall-Franklin Bridge loop. Stretched on the Franklin bridge at midpoint, as is my custom, and then found myself picking up the pace for about a mile. Felt great. The adaptation is taking place apparently. Walked about a 1/2 mile total, mostly up to the stretching point, and then the last bit before reaching the car. I love the way other runners just suddenly appear out of the dark 30-40 feet away.
PM:
Strength Training
C Row: 6/10/10 x 150
Deadlift: 5 x 130/180/180
B Press: 5 x 90/130, 2 x 180, 5 x 200/200
Neut. PD: 5 x 150/160/160
NG Supine PD: 3/5 x 160
Squat: 5 x 90/130/130
1-DB Row: 2 x 5 x 90
OH Press: 5 x 90/110/110
Good workout, despite being low energy. Added a pair of plates to the deadlift and squat. My right knee still clicks a bit on the squat though, so I lowered to just before parallel. I don't think I will break parallel until the clicking is gone. Until I can get the loads back up on the DL and squat, I feel like I'm not hitting my midsection adequately. The running gets the legs no matter what, but my lower back and 'core' are missed.
I emphasized the Pulldowns and OH Press a bit, otherwise a very workaday, going-through-the-motions workout. I love the flexibility of the 6x10 scheme. All that is required is to do at least 10 reps of the six main lifts. Anything on top of that is gravy.
Realizing that I would never adhere to my chart exactly, I picked up a little workout log on Amazon for 9 bucks:
http://smile.amazon.com/gp/product/0968707505/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1
Now I use the chart taped on my garage door as a guide, and then write the actual sets and reps of each workout in the log and bring it in to type up here.
So it's a nice mix of programming with leeway for autoregulation.
Saturday
Running
AM: 6 mi, 55F/47F wc. Marshall-Ford Parkway Bridge loop. This will count as my "weekend long run."