Week 5
Monday 9/8/14
Goblet Squats ---1 x 10 x 32kgs
Deadlift ------------EMOM x 4 x 155Kgs
Neutral Pull Up --2 x 6
AM bike commute - 36:31
Lunch time sun salutations
PM bike commute - 39:32
-
Frustrating morning, had my second youngest join me in the gym and couldn't get focused to hit the 155's on DL.
Thinking maybe the EMOM for 10 might be tough the higher in weight I go. 155 is 94% of my 1RM. I'm gonna give it a go again hopefully later tonight.
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Tuesday 9/9/14
2k warmup run
Squats -----------1 x 10 x 60kgs
Swings ---------- 1 x 20 x 32Kgs
Inc Press -------- 2 x 5 x 80kgs
Inv Rows --------- 1 x 10
N Pull Ups ------- 1 x 9
Press--------------- 2 x 5 x 60kgs
Farmers ---------- 80m x 95kgs
-
AM bike commute - 37:31
Lunch yoga
PM bike commute - 36:00
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Dickish comment of the week. I discovered the trick to Maff training. If you want to be really good at low heart rate training, train at higher heart rates more frequently and it will instantly make your LHR attempts much faster. I did the nasal breathing on the last nights and this mornings ride and amazingly my times were not too bad. So I am going to forget about the LHR thing unless I just want to take it easy or force myself to slow down, however on a regular basis I am going to ride and run hard.
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Wednesday 9/10/14
AM 5k walk
Thursday 9/11/14
AM 12 mile easy run
Lunch 20 min Yoga
PM Bike Commute 17.6k - 39:52
Had a really nice run into work today. Tested out a new pack I bought a couple of weeks ago. really happy with it.
Friday 9/12/14
TBDL ------------- 3 x 3 x 125Kgs
Gob Sq ---------- 1 x 10 x 31Kgs
Bench -------------2 x 5 x 100kgs
Pull Ups ---------- 3 x 5
KB Rows --------- 3 x 5 x 32kgs both arms
Famers ----------- 1 x 80m x 95kgs
AM Bike Commute 17.6k - 37:09
Lunch yoga
PM Bike Commute 17.6k - 38:02
Sunday I am riding in a trail duathlon. I have never done a MTB race so it will be interesting what they are like. I'll probably take tomorrow off or maybe just take a quick loop around the track to make sure the bike is all ready to go.
Sunday 9/13/2014
Trail duathlon - 7k run / 23k MTB / 3k run 2:14
-
Race went well, no wipeouts but I did bonk pretty hard towards the end. I didn't take any water or calories with which was pretty silly of me. The MTB course was fun had a good mix of forest roads and single track with a few steep grades. The run went great for the first 7k I was hitting 9mm for the ups and sub 8s going down, until I got to the portion where we ran around a quarry/mine and the rocky mine road really influenced my pace. I wore my VFF spyridions unfortunately, wish I would have gone with a better trail shoe. Next time I am not going to take any chances and I am going to stick with a non-minimalist option unless I know the trail is somewhat foot friendly. The last 3k is around the quarry for the second time and I was running 10:30mm by then dodging around all the rocks. I hit close to my estimated time and the total length of the course was 33k or 20.5 miles.
Monday 9/8/14
Goblet Squats ---1 x 10 x 32kgs
Deadlift ------------EMOM x 4 x 155Kgs
Neutral Pull Up --2 x 6
AM bike commute - 36:31
Lunch time sun salutations
PM bike commute - 39:32
-
Frustrating morning, had my second youngest join me in the gym and couldn't get focused to hit the 155's on DL.
Thinking maybe the EMOM for 10 might be tough the higher in weight I go. 155 is 94% of my 1RM. I'm gonna give it a go again hopefully later tonight.
-
Tuesday 9/9/14
2k warmup run
Squats -----------1 x 10 x 60kgs
Swings ---------- 1 x 20 x 32Kgs
Inc Press -------- 2 x 5 x 80kgs
Inv Rows --------- 1 x 10
N Pull Ups ------- 1 x 9
Press--------------- 2 x 5 x 60kgs
Farmers ---------- 80m x 95kgs
-
AM bike commute - 37:31
Lunch yoga
PM bike commute - 36:00
-
Dickish comment of the week. I discovered the trick to Maff training. If you want to be really good at low heart rate training, train at higher heart rates more frequently and it will instantly make your LHR attempts much faster. I did the nasal breathing on the last nights and this mornings ride and amazingly my times were not too bad. So I am going to forget about the LHR thing unless I just want to take it easy or force myself to slow down, however on a regular basis I am going to ride and run hard.
-
Wednesday 9/10/14
AM 5k walk
Thursday 9/11/14
AM 12 mile easy run
Lunch 20 min Yoga
PM Bike Commute 17.6k - 39:52
Had a really nice run into work today. Tested out a new pack I bought a couple of weeks ago. really happy with it.
Friday 9/12/14
TBDL ------------- 3 x 3 x 125Kgs
Gob Sq ---------- 1 x 10 x 31Kgs
Bench -------------2 x 5 x 100kgs
Pull Ups ---------- 3 x 5
KB Rows --------- 3 x 5 x 32kgs both arms
Famers ----------- 1 x 80m x 95kgs
AM Bike Commute 17.6k - 37:09
Lunch yoga
PM Bike Commute 17.6k - 38:02
Sunday I am riding in a trail duathlon. I have never done a MTB race so it will be interesting what they are like. I'll probably take tomorrow off or maybe just take a quick loop around the track to make sure the bike is all ready to go.
Sunday 9/13/2014
Trail duathlon - 7k run / 23k MTB / 3k run 2:14
-
Race went well, no wipeouts but I did bonk pretty hard towards the end. I didn't take any water or calories with which was pretty silly of me. The MTB course was fun had a good mix of forest roads and single track with a few steep grades. The run went great for the first 7k I was hitting 9mm for the ups and sub 8s going down, until I got to the portion where we ran around a quarry/mine and the rocky mine road really influenced my pace. I wore my VFF spyridions unfortunately, wish I would have gone with a better trail shoe. Next time I am not going to take any chances and I am going to stick with a non-minimalist option unless I know the trail is somewhat foot friendly. The last 3k is around the quarry for the second time and I was running 10:30mm by then dodging around all the rocks. I hit close to my estimated time and the total length of the course was 33k or 20.5 miles.
Week 4
Tuesday 9/2/14
Goblet Squats --1 x 10 x 32kgs
Deadlift ----------EMOM x 10 x 150Kgs
Press ------------- 1 x 3 x 72.5kgs & 1 x 3 x 60kgs
Neutral Pull Up -2 x 6
Farmers -------- 80m x 95 kgs
AM bike commute - 34:56
Lunch Yoga 20min
PM bike commute - 34:44
Getting back at it after a nice long weekend off from lifting. Got in some great runs and bike trips. I'm gonna jump to 75kgs next week in the press and up to 155kgs for the DL. Farmers at 95kgs was tough on the grip. Being at the race was quite motivating. I might start to get a little more serious about my running and sign up for a couple ultras?
Wednesday 9/3/14
Easy 5k run in the AM
Thursday 9/4/14
2k warmup run
Goblet Squats --3 x 8 x 32kgs
Swings --------- 1 x 20 x 32Kgs
Inc Press -------- 3 x 3 x 80kgs
KB Rows --------- 5/7/5 x 32kgs
Suitcase ---------- 80m x 32kgs per arm
AM bike commute - 37:13
Lunch Yoga 20min
PM bike commute - 33:12
The inside of my right knee felt irritated from doing squats today so I scratched the 20 rep attempt. I am kind of frustrated with the squats right now, hopefully they don't influence the TBDL tomorrow or Saturday when I do them. Maybe just doing a real slow linear progression of 3 x 5 from 60kgs and going up 2.5kgs per week is the way to go right now? Not really sure. Anyways I signed up for a trail duathlon on the 14th kind of excited to try out a new type of race for me.
Friday 9/5/14
TBDL ------------- 3 x 3 x 115Kgs
SLDL ------------- 3 x 5 x 95Kgs
Bench ------------ 3 x 1 x 110 kgs & 4/5/4 x 80kgs
N Pull ups ------- 3 x 6
Ab rollout-------- 1 x 10
Rough workout today was hoping to get in a bike ride but I was feeling pretty worn out all morning so I skipped it. Planning on taking a day off tomorrow.
Sunday 9/7/2014
1 hour easy run & 1 hour hard MTBWeek 3Monday 8/26/14
Goblet Squats --1 x 14 x 32kgs
Deadlift ----------EMOM x 10 x 150Kgs
Press ------------- 2 x 72.5kgs - 3 x 3 x 60kgs
Neutral Pull Up -3 x 6
Farmers -------- 80m x 95 kgs
A few hill sprints in the evening.
DL's were very peppy, press was ok struggled a bit on the 2nd rep
Tuesday 8/27/14
Swings ------------1 x 20 x 32kgs
Inc Press --------- 1 x 90kgs - 1 x 6 x 70kgs
P-row ----------- -3 x 5 x 80kgs
Ab roll outs -----2 x 10
AM commute - 37:40
PM commute -
I decided to drop heavy squats for now and just work some 20 rep sets of Goblets then move to 20 reps of 135 for a while. I figure working on the DL is more important right now. I still can't manage 20 reps in a row with the KB.
This is my last lifting workout for the week, heading down to crew a friend for UTMB. Hopefully I'll haves some time for biking and hiking while I am waiting around.
Thu-Sun
2 90 minute trail runs and
2 3 hour downhill MTB rides.Week 2Monday 8/18/14
Goblet Squats --1 x 10 x 32kgs
Deadlift ----------EMOM x 10 x 145Kgs
Press ------------- 1 x 72.5kgs - 3 x 3 x 60kgs
Neutral Pull Up -3 x 6
Farmers -------- 80m x 95 kgs
AM bike commute 17.3k - 32:30 had a nice tail wind.
20 minutes sun salutations
PM bike commute 17.6k - 40:50
Had a good workout today, everything was moving quickly except for my failed 75kg press. I need to learn to rest a little more between max attempts.
Tuesday 8/19/14
Some easy sprints about 3k of total running.
AM bike commute 17.3k - 37:42
20 minutes sun salutations
PM bike commute 17.6k - 41:20
Wednesday 8/20/14
Back Squat ----4 x 3x 90kgs
Swings --------1 x 23 x 32kgs
Incline Bench -3 x 5 x 80kgs
BB Rows ------3 x 5 x 60kgs
Pull Ups --------1 x 7
Ab Roll outs - 2 x 10
20 minutes sun salutations
Squats felt a little better might make the jump to 100 next week, or have been considering a 50 rep set of 60kgs on DJ's recent article.
Thursday 8/21/14
AM bike commute 17.3k - 37:10
20 minutes stretching
PM bike commute 17.6k - 39:00
Track workout
400-800-1200-1600-2000 with a 400m jog between kept them all at a sub 8mm pace pretty happy with the effort 7 miles total running.
Friday 8/22/14
Bench --------- 2 x 1 x 120kgs - CG 3 x 3 x 90kgs
TBDL ---------- -3 x 5 x 90kgs
Pull Ups --------4 x 5
Ab Roll outs -- 3 x 8
AM bike commute 17.3k - 38:09
20 minutes stretching
PM bike commute 17.6k -
Pretty wiped out this morning from the run last night. Out of all the activities I do runnning always seems to require the most recovery time. Maybe just running easy 5ks is the better way to go. Hopefully over the weekend I can work in a lap or two around the MTB track and a swim on Sunday.
Week 1Monday 8/11/14
Goblet Squats --1 x 10 x 32kgs
Deadlift ----------EMOM x 10 x 140Kgs
Press ------------- 3 x 3 x 60kgs & 1 x 5 x 50kgs
Neutral Pull Up -3 x 6
Farmers -------- 80m x 75 kgs
Tuesday 8/12/14
AM bike commute - 37:23
PM bike commute - 39:43
Run - 14k
A lot of aerobic work today, the run included some speedwork 3 x ~1k at roughly 8mm pace. I joined a tri club so once a week I will do this run or a track speed work day with them. Busted a spoke on my commute home.
Wednesday 8/13/14
Back Squat ----2 x 1/2/3 x 90kgs
Swings --------1 x 20 x 32kgs
Incline Bench -3 x 5 x 70kgs
BB Rows ------5 x 3 x 32kgs with KB's
Ab Roll outs --2 x 10 x BW
AM bike commute - 36:52
PM bike commute - 40:23
Didn't get a lot of sleep last night and the squats felt terrible. Have I mentioned I hate squats. Bike ride felt hard and I had a bit of a tail wind. I started a bit light so I have some room to increase in the next few weeks. So far I like the two days, and I realized I need to give myself at least 40 minutes a day to lift to make sure I get it all in with an adequet warm up.
Thursday 8/14/14
5k easy run + 6 hill sprints
Friday 8/15/14
Bench ---------3 x 1 x 115kgs + 1 x 6 x 90
SLDL -----------3 x 5 x 75kgs
Pull ups--------- 6/5/6
TBDL --- ------- 3 x 1 x 145kgs
AM bike commute - 38:53
PM bike commute -
Took too long on the bench and ended up skipping the suitcase walks and some extra sets of the TBDL. Nice rainy ride in to work. Traveloing over the weekend so this is it for excercise for the week, besides walking and eating belgian waffles and drinking trappist ale. Feltlike a good week of training my ankles were a little creaky this morning and I think it had something to do with the longer fast run this week?