lunch break during day of conference calls: 20 minutes, EMOM
1: 15 squats
2: 10 push-ups
3: 10 lunges each leg, alternating legs
4: 25 crunches
my mantra is “some training is better than no training.”
I’m struggling with some issues defining my training right now, and just instead trying to focus on process goals.
I think, again, “think” that I’ll either lift in Pull for Pride RVA, or simply register and do it on my own - my wife’s summer activities might preclude going down there and participating. That could be like a 12 week strength style prep - just focused on the DL instead of all 3 lifts.
The rowing “season” ends April 30, so if I were trying to focus on that, that season would start May 1 ish. I may do a 1000m TT next week for the World Virtual Indoors, just trying to beat my previous time, before headed to MX for my brother’s wedding that weekend.
all I know is that I’m not going to enter a full power meet this year, and that I want to stay between 176 and 183 pounds now that I’m in that range again. Obviously improving body composition is still a primary concern for me, but I’m having a hard time coming up with a powerful why for any given performance goal.
Another lunch break 20 minutes
.
solid, easy but for the last 5 minutes.
20 min rate build 16-18-20-22 4629m
this was good! not quite my PR but a lower RPE and again, more steady overall.
After actually looking at the calendar and thinking it through, I will not be participating in Pull for Pride this year, and it doesn’t make sense to me to prep for nothing.
So I’ll keep percolating on how I do want things to go in the foreseeable. If I had to guess; really general and really bodybuilding like, then lots of rowing.
Sometimes it’s just a bout a pump, nerds.
bench 135x10x3
db row 60x10x3x each side
db curl 25s x 10x 3
oh triceps extension 35x10x3
~ 12 minutes in tee shirt and jeans.
HBBS no belt 45-95-135x8, 185x8x4 on the three minute, ~@7 - these went much better than I had expected.
Press 1.0 no belt 45-75x8, 95x8x4 on the three minute ~@7-8 each - the first 4 in each set were great, the last four I got a little sloppy/forward as I fatigued
Pull-ups x5 (~@6) EMOM 5 minutes (25 total)
DB Curls 12x3
Triceps Pushdown 12x3
easier effort for this pace/duration: 30 minutes steady 6,833m - 2:11.7 avg split and 20 spm avg.
for context, my season best 30 minute was on 11/28, an rpe 9+ effort of 6893m/2:10.5 average split/21 avg spm.
today was rpe 6.5-7ish.
Wednesday kiddo sick; Thursday still sick and packing, Friday to Mexico, Saturday I did exercise at the resort’s fitness center and danced the night away. Currently stranded in DIA waiting to board my connection.
Weight continues to drop, weighed in at 179.
Sooooooooo tired
haven’t exercised since last saturday and have had a kindof rough reentry from my vacay. Stressful day and I knew training could help.
3-2-0 Goblet Squats 16kg x 6 x 3 sets
3-0-0 Single Leg Deadlifts 16kg x 8 each leg x 3 sets
2-1-0 Pull-ups x 6 x 3
2-1-0 Push-ups x 12 x 3
Alternating lunge 12 kg x 10 each leg x 3 sets
Seat belt chop 3kg x 10 each way x 3 sets
- all of the above on ~60 seconds rest between sets. Push-ups harder than anticipated.
Row 200m x 5, rest 90 seconds. ~ RPE 7-8. 30 s/m avg.
Just tried to do something that wouldn’t be too bad tomorrow.
Really bad DOMS in my butt over the weekend; and odd pain in my right hip. Very intermittent and I’m sure it’s going to resolve itself, just weird.
Today:
5 minute row w/u 1140m 19 s/m
then:
10x:30/1:30 row, 1462m total, 31 s/m avg, very good, very steady. RPE 8.
then:
10 reps each x 12 different abdominal exercises with 3kg med ball
then:
10 reps each x 8 different throws with same med ball x 2 rounds.
good general fitness workout.
First “real” strength workout in a while. Low stress.
HBBS 45x5x2, 95x5, 135x5, 165x5, add belt 185x5, 195x5, 205x5x2
1 ct pause bench 45x5, 95x5, 135x5, 145x5, 155x5x2
Pull-ups 6 sets of 5 in 8 minutes, 1 set every 90 seconds (:00, 1:30, 3:00, 4:30, 6:00, 7:30)
Solid, leisurely paced (46 minutes from getting to the rack to putting sneakers back on) and erred on the side of way too easy. Hip didn’t bother me during squats and got better as it got warmer, so I’ll be adding in extra motion throughout the day until symptom free.
pear shaped night (getting woken up every hour) and weird day of child care and work.
Snuck in this very easy general strength circuit
EMOM 18 minutes
- BW Squat 10
- Push-up 10
- Crunch 20
- Hip Circles 10/10 — to help hip
- prone T/Y/W 10
- Oblique crunch 10/10
RPE 0, but still moving. Most of the above worked out to 20 seconds of work to 40 seconds of rest. Hip not doing the crazy pain thing it was on Monday evening. Glad I did something.
Ugh. Not the plan, but still things to notch from today.
6k easy 26:51
first four 6 minute pieces were good; correct rates and negative splits. After the 24 minute mark, RPE jumped. I paddled pressured for about a minute and then chugged through to 6k. Was planning on going 36 minutes, alternating 6 minutes at 18 and 6 at 20.
remembering the motto: something is better than nothing
Weight at 181.
DL 45x5, 135x5, 185x5, 225x5, 245x5, 255x5, 265x5x2
Incline Press 115x8, 1208, 125x8x2
HBBS no belt 155x8, 165x8, 175x8x2
that went really well; just like a low stress day should go - everything felt easier than planned. And, parenthetically, I should mention that stopping yesterday was a good idea - I didn’t even feel like I had done anything a few hours later. That plus a decent night’s sleep for another night in a row.
I actually feel like, ready and a little excited to train next week.
Hoping I can sneak in an another easy session tomorrow of bike/row/GS/med ball work. We’ll see.
over the weekend: no formal training but honest to goodness active rest playing around with the wife and kid. It finally feels like spring and we made sure to get outside both days.
today:
5 min w/u - faster than I usually end up going
then
10 x :30 work/ 1:30 rest 1489m 1:40.7/500m avg split 32 s/m - Personal best for this! RPE 9 though, so discretion being the better part of valor called it here.
Another solid day.
HBBS 45-135-185x5, 210x5x3 (w/belt)
1ct Pause Bench 45-95-135x5, 160x5x3
Pull-ups a set of 5 every 80 seconds (0:00, 1:20, 2:40, 4:00, 5:20, 6:40) with one last set of 3 10 seconds before the 8 minute mark. 33 in 8 minutes.
This was fun!
Jump Rope 50 skips x 3
Medball circuit - Around the world (each way), figure 8s (each way), seat belt (each way), RDL, Axe Chop - 10 each, 2 rounds, 4kg ball
Rope Slams 20 x 3 (one two hand, one set alternating hands, one set butterfly - these seemed to upset the locals, so… maybe I’ll not do these in the future)
Cossack Squats 8 each side x 2
Med Ball Push-ups (one hand on ball, one on floor, do a push-up, roll ball to opposite hand) 5 each side x 2
Fire Hydrant Circles 10 each way x 2
Around the world crunch with 4kg ball x 10 each way x 2
Rocky Twists with 4kg ball x 20 each way x 2
Hollow tuck x 20 seconds x 2 - these are tough!
Plan was to get on the fan bike but they don’t have straps for it! Treadmill instead.
90 seconds at 5 mph + 30 seconds at 7.5+ mph x 7 rounds + 4 minutes cool down (18 minutes total).
5 min w/u row then 20 min LISS, building rate from 16-18-20-22. (1107m + 4606m, respectively). A little tightness through out the leg i’ve been having hip pain on but this was a very good effort. RPE 6 for most of it and after driving home I feel I could probably do it again and hit the same mark.
Pushed Friday to today.
DL 45-135-185-235-255x5, 275x5x3; could be a little more attentive to setting correctly each rep.
Incline BP 105x8, 120x8, 130x8x3 - still getting used to this.
hbbs no belt 155x8, 165x8, 180x8x3 - good.
BW this AM: 182.2
Solid
5 min w/u
200m x 6, 1:30 rest. Spicy! held the average pace I was hoping to hold. will repeat next week and try to improve (total time was 4:09.0)
8x30/30 ab work
5 min c/d.
Meh. weird night’s sleep
HBBS 45-95-135-165- add belt 195x5, 215x5x3 - these moved very well, all things considered.
1 ct pause bench 45-95-135x5, 165x5x3 last two sets were good.
Pull-ups 6 sets of 5 inside of 7 minutes. a little awkward b/c I got a phone call in the middle. first 3 were aight, last three were garbage. I had been progressing the density - going from a set every 90 seconds to today’s 75 seconds. I think I’ll stay at on the 75 second mark for next week.
5 min w/u
6 min @ 18, 5 min @ 20, 4 min @ 22, 3 min @ 24, 2 min @ 26, 1 min @ 28 - this was good! hit all of the rates on the nose. 4863m total.
4 min c/d