Brian’s Training Log

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61

5-3-0 DB RDL 25s x 5, 50s x5, then 75sx10 at a regular cadence, then 50s x 5x 2 sets - these are awful, sans straps. Forearm pumped
DB Incline 20sx 10, 30s x 10, 40s x 10x3
3-0-3 Rear foot elevated split squats 8 each side x 2 - holy hell these are awful, but in that good way.
Triceps 12 x 2

Stationary Bike LISS 20 minutes.

good things from this past week: DB Benching and DB Incline feel almost therapeutic, and sets of 10 = pump city. High Rep DB Rows are definitely a keeper, given how much volume I can acrue with such little cost. Arm work every day is a good decision, too. The single leg work is super challenging, but fun, and the running has gone really well, as did the Bike LISS.

back to the drawing board: leg pressing, goblet squats, and DB RDLs - with the equipment available I am not sure they are worth it.

need more: tempo, pull-ups, ab work, rowing erg.

taking the weekend off, and coaching a gal on MWF next week.

62

gonna challenge my self for the next six weeks: 300km rowing.

today: 10 minute warm-up (2200m) + 15x :30/:90, do either 5 goblet squats or 5 push-ups in rest period + 5 minute cooldown (1009m)

the work periods of the intervals added up to 2043 m, so 5252 m total today. 294748 to go!

63

This am:

db bench, dB walking lunges 10x3 each
25 min row; 5441m

64

45min row 9711m 19spm

279596m to go

65

lots of pain in my neck and collarbone. It could just be the humidity, or it’s telling me that zero rowing to 3 days straight of >5000m was a little hasty.

Either way a good reason to modify things today.

W/U
Hurdle Step overs
Accelerations 15m x 12, EMOM

12 minutes AMRAP Chins + BW Squats + Push-ups
Chins 4,4,4,3,3,2,2,2,1,1,2 = 27
Squats 8,8,8,10,10, 8,8,8,6,6,6,6 = 92
Push-ups 6,6,6,6,5,5,5,5,4,4,4,4 = 56

then row :20/1:40 x 6. 616 m in the work periods

278980m to go

66

Casual 4000m 17:55, 19spm, negative splits each 500m

274980m to go

67

7980m 36:23, 267km to go.

68

Kiddo came down with a fever over the weekend, and is home from school today. Wife is at school all day so I had to train in my bedroom while kiddo naps over my lunch break.

in 45 minutes

W/U, Multi-jump “Avi” (also goes by “Mercury”), General Strength “Yolanda” (also goes by “Taurus”), General Strength “Ringo” (also goes by “Cancer”).

On Avi and Yolanda, work to rest was :30/:30.
On Ringo, it was :20/:40.

On Avi, 30 seconds was too long - next time I do an MJ like this I’ll keep it to 20 seconds or under, even if that means dropping rest for the effect i’m after. It was just right for Yolanda, which is super tough, and 20/40 was plenty on Ringo.

I’ll get a complete training inventory for this stuff up on my personal site someday.

69

yesterday - swamped catching up from Monday and a fire to put out at work.

today -
“The Long Warm-Up”
200m skip +
800m Jog +
10 hip circle (clockwise + counter clock wise) +
50m skip with Arm Cross +
10 Side Squat +
50m backward skip with arm cross +
10 trunk circle (CW + CCW) +
50m skip arm circles fwd +
10 push-ups +
50m skip arm circles backwards +
10 toe touches +
50 m skip with hip circles +
10 squat +
50m windmill skip +
10 side leg swing (L&R) +
50 m skip skip lunge +
10 prone eagles +
50m backward weave +
10 front leg swing (L&R) +
50m jog jog squat +
10 donkey kick (L&R) +
50m skip with clap under leg +
10 mountain climbers +
50m backward run +
20 speed skaters +
25m carioca left, turn, 25m carioca right +
10 split jumps (L&R) +
4x 30m walk + 70m “acceleration”

^^^ all of the above should take between 20-25 minutes (clocked mine today at just shy of 24 minutes). Checks just about all the boxes for a speed, strength, “suppleness”, stamina, and skill stimuli.

then “Bodybuilding circuits” A, B, C, D. Each set on the 90 second mark, so 36 minutes total for 24 sets. These are not done to failure; more like 10-15 easy reps each.

A: Curls, Overhead Triceps, Twist Lunge, Shrug, Single leg DL, Front Raise

B: Curls, Pullover, feet elevated hip extension with hold, hammer curls, OH Squat, lateral raise

C: Side Squat, Pull-up, RDL, Upright Row, alternating weighted v-up, OH side bend

D: Plié squat, bent row, waiters bow, shoulder press, OH Lunge, Cross chop (L&R)

this was fun and challenging and while my hips are not loving all the new planes of motion it generally feels good later in the day/ waking up.

I am in a weird place right now, so I’m just incorporating a lot of different things to keep me active and I honestly don’t know when schedule will allow me to focus on PL again. On the plus side I’ve got all these old track things to do and great facilities for everything except true strength stimulus at my disposal for free in my backyard. Just gonna keep playing around with that for now.

70

ugh.

short w/u; right lower leg mild pain. Moved from track to turf for sprints.

6x20m, walk in start. these weren’t great. felt flat, and my right lower leg didn’t feel good.

Standing Long Jump 3 reps x 3 sets. Dross.

Indoors:
6x3 Pull-ups
6/6x 3 split squat
12x3 DB Bench
6/6x2 Single Leg DL
20x2 crunch with twist and toe ups.

71

And got sick over the weekend.

I am kind of at my wits end right now. Nothing “works” everything feels awful and I don’t want to do any of it.

Ugh.

72

Today was good.

BB Circuits D,C,B,A then Bike intervals
5 minutes easy + 10x :30 seconds hard + :60 seconds easy + 2:30 easy.

73

Missed yesterday, but today was alright?

Short ad lib W/U (also hot AF)

Hills ~25m x 4 x 3 sets, about a minute rest between reps, about 2-3 between sets. These were legit fast! I mean, fast for me, these days, but still! They felt the way they are supposed to feel, my feet fell where they are supposed to fall.

DB Squat Jump x 3 reps - 2 sets with counter movement, 2 sets from dead stop

Pull-ups 5x6 sets; after sets 1,3, and 5: DB RFESS x6 L&R. After sets 2,4, and 6: DB Bench x10

Pallof Press 10x2

74

Something better than nothing:

Multijump Franky (:15 work/:45 rest) - line hops, buttkick jumps, 180s, speed skater jumps, wideouts, squat freeze jumps, alternating lunge jumps

trunk twists, hip circles, arm circles, leg swings, hip rotations, single leg hammies

general strength:
in place lunge (:30)
push-up (:20)
glute bridge (:30)
hypers (:20)
x3 rounds

75

15 minute Row: 3469m

2:09.7 500m average 20spm, splits of 1160/1163/1146, and 2780m through 12 minutes. 2000m split was 8:40

76

wednesday-thursday - lots of Non Exercise Activity taking care of sick toddler.

today: finally, a chance to do some real good GPP work.

10 minute warm-up row: 2267m, 2:12.3 avg 500m/ 22 spm Casual. that’s good.

Lifting - 50 minute time cap
DB Jump Squat 2 reps x 6 sets 15s, 20s, 25s, 30s, 30s, 30s
Lunge 5 + 5 x 6 sets 25s, 30s, 35s, 35s, 40s, 40s
Pull-ups 8x4
DB Incline 5x4 35s, 40s, 45s, 50s
Abs :20/:20 x 3

Bike 6:30 @90 rpm + :20 hard (>120rpm)/:40 easy x 6 + 7:30 ~90rpm. 20 minutes and 5 miles on the button.

77

While watching football:

multijump 14x :20/:40
GS 16x :20/:40
stretching while I catch my breath

78

Today was good!

found the indoor track on the HS campus.

Short Warm-up B
20m on the 2 minute x 6 - these were fast!
5 step ( 5 right steps) x 4 in to a crash pad :slight_smile: clearing 4m on 10 steps is a good sign though. I’m a few years off of masters though.
Goblet Squat 45x5, 70x5, 80x5, 90x5x2
DB Bench 30x8, 40x8, 50x8, 60x8
Pull-ups 8 minute time block (30 reps - 4,4,4,4,4,4,3,3)

79

another good day…

LISS 30 minutes Row
6691m total
2:14.5 avg pace/500m, 21spm.

80

Yesterday: Yom Kippur.

Today: BB circuits + 35 minutes bike LISS (8.75 mi, >90 Rpm average, hr between 140-150 whole time).