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The Next Chapter - Being Better Than Most People At Most Things
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3.41km @ 5m 29s avg
18m 50ish
83% MHR avg
This was an angry fartlek as a response to the latest lockdown. There was no real purpose to the run other than to avoid putting my first thru a wall.
I've had a lot of pleasant love filled runs the last few months which I'm very grateful for, but there was a lot of hate and anger in this one and I just wanted to suffer.
I run a business in an industry directly effected by today's announcement, so for the third time in 9 months we're closed, all our bills have to be paid, and I won't furlough any of our staff out of principle.
I said at the start of the second lockdown that if they close everything just so anto and tomo can have some cans in their ma's at xmas, and the kids can assemble on south william street, I'd be apoplectic. And I am. Furious.
But turns out a bit of anger is good for paces.
The break in the middle was so I could go into supervalu to buy myself a bottle of whiskey. Not joking.0 -
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shotgunmcos wrote: »Crap sorry to hear you have been directly affected again. The yoyo must be driving people mental. Good to blow off steam on a run.
Fact. At least I've an unreal home gym set up to take advantage of
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A) Front Squat:
135kg 3x2
Pause Off The Floor Deadlift:
135kg 5x2
C) Comp Bench:
135kg x1 @8
137.5kg 5x1
D) Mid Grip Bench:
90kg x9
95kg x9
100kg x9
105kg x9 @7.5
OTHER: (done as supersets)
DB Curls 15kg 4x12
Concentration Curls 15kg 4x8
Good little sesh. Very happy to front squat the way I did.
Feeling pretty smug about having such a good home gym set up right now.
#sorrynotsorry0 -
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Annie get your Run wrote: »There has to be some advantages to #lockdown! Mine's not bad either, for an amateur. All I need to do is put everything to good use now!
Yup. Very little work I need to do for the next month so gonna take it as an opportunity to let my wife get out ahead of the year with her biz, and spend it trying to drop as much body fat as possible!0 -
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A) Hang Power Clean:
40/50/60/70kg x3
75/80/85/90kg x1
95kg 2x1 Long Pause Bench:
130kg x1 @8
125kg x3 @8.5
120kg 2x3
C) Close Grip Bench:
112.5kg x3
117.5kg x3
122.5kg x3 @8
117.5kg 3x3
OTHER - done as supersets:
Pull Ups 5x7
Chin Ups 5x7
Felt like doing something different today so added in some hang power cleans. It's been YEARS since I've done them. No idea what my PR is on them, but I have cleaned 147.5kg in the past. I'll just play about with them for the next while during lockdown and see how they go.
LP Benching and CG benching felt great today. First time under a bar since Thursday so the rest probably explains why.
Up to 7s on the pulls and chins today, will prolly keep it there for another 2-3 weeks before moving to 8s.
Nice little stress busting session. Took about an hour.
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(4/4)0 -
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Must try some hang power cleans tomorrow after class and see what weight I can do, would love to find my notebook from my 'lifting' days. Also have been meaning to get a pull up bar but even back then I couldn't manage chin ups/pull ups but I've been told it's a superb exercise to master, if I keep reading your log enough who knows what I'll buy 0
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shotgunmcos wrote: »Do you do the pull/chins all together? 70 reps is a lot although I hope to hit that on a 20min AMRAP tomorrow.
What is your max strict for each?
Nah they were done after each of the 10 working bench sets so there was a good chunk of recovery between each.
That being said I got thru the bodyweight portion of the CF workout Cindy in < 20 minutes in June / July so chins under time pressure are ok.
I did strict dead hang 12 pull ups before christmas at the end of a workout like yesterdays because I felt good and wanted to see where they were at. Chin ups are always slightly ahead so I estimate 15+ there.
70 sounds real doable - 10 minutes @ 4 EMOM, then 10 minutes @ 3.
Previously I have also done at least 15 minutes of chin ups @ 3 EMOM with 10kg attached when I'd spent a bit more time focused on them.
I always find with pull ups and other bodyweight strength exercises if you're a little less greedy at the start of the workout you'll be more than compensated at the end.Annie get your Run wrote: »Must try some hang power cleans tomorrow after class and see what weight I can do, would love to find my notebook from my 'lifting' days. Also have been meaning to get a pull up bar but even back then I couldn't manage chin ups/pull ups but I've been told it's a superb exercise to master, if I keep reading your log enough who knows what I'll buy
There's so much you can do to get better at pull ups and chin ups without being able to do one. Timed negatives are probably the best way of getting better at them. Band assisted variations are nice by lack the specificity to see the same rate of progress.
I'm getting emotionally ready for a lockdown until Paddy's Day, so you may as well pull the trigger.
(..it's exactly that logic that had me order a Concept 2 Bike Erg today!)0 -
BeginnerRunner wrote: »Nah they were done after each of the 10 working bench sets so there was a good chunk of recovery between each.
That being said I got thru the bodyweight portion of the CF workout Cindy in < 20 minutes in June / July so chins under time pressure are ok.
There's so much you can do to get better at pull ups and chin ups without being able to do one. Timed negatives are probably the best way of getting better at them. Band assisted variations are nice by lack the specificity to see the same rate of progress.
I'm getting emotionally ready for a lockdown until Paddy's Day, so you may as well pull the trigger.
(..it's exactly that logic that had me order a Concept 2 Bike Erg today!)
CF Cindy workout is the one I was referring to with the AMRAP. I basically started bodywork and some home DB, KB usage last summer. Got up to 20 strict chin ups max and 15R+9 on Cindy. Last Cindy was 12R at xmas (felt like I had one of the kids wrapped around my waist
). One of my goals this year is 20R Cindy so that would involve 100 STRICT pull/chin ups. I like EMOM variations too.
Mrs Shotgun couldn't do a single chin up at the start of December. 3 days a week a couple of sets of slow negative chin ups and band (purple) assisted and she could do a strict pull up by xmas
C2 Bike Erg?! For what purprose? Back in my triathlon days I used a turbo trainer a lot for training but it was also good for a quick warm up or flushing the legs out.0 -
shotgunmcos wrote: »CF Cindy workout is the one I was referring to with the AMRAP. I basically started bodywork and some home DB, KB usage last summer. Got up to 20 strict chin ups max and 15R+9 on Cindy. Last Cindy was 12R at xmas (felt like I had one of the kids wrapped around my waist). One of my goals this year is 20R Cindy so that would involve 100 STRICT pull/chin ups. I like EMOM variations too.
Mrs Shotgun couldn't do a single chin up at the start of December. 3 days a week a couple of sets of slow negative chin ups and band (purple) assisted and she could do a strict pull up by xmas
C2 Bike Erg?! For what purprose? Back in my triathlon days I used a turbo trainer a lot for training but it was also good for a quick warm up or flushing the legs out.
The EMOM stuff is great for building work capacity on specific movements. Something like sets of 10-12 EMOM for 15-20 minutes with band assistance gradually moving towards less band assistance and bodyweight only for 10 minutes @ 6 to 8 and tren coming back to 20 minutes x3-5 etc could be a really nice progression.
Got the bike erg for 3 reasons...
1) I don't like my assault bike for steady effort work and wanna be able to burn some kcals for 30 minutes a few times a week in front of netflix
2) It's a really easy no brain workout that there's never an excuse not to do
3) My wife finally accepted having an indoor bike in the gaff would be good for both of us 0 -
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A) Row:
5 minutes @ R20, avg 2.00.00/500, HR Max = 77% Warm Up Movements:
18 minutes worth
C) 3 Position Hang Power Clean - Tall / ATK / BTK:
60kg 5x3
D) HB Squat:
125kg 4x5
E) Deadlift:
160kg 6x3
F) Larsen Press:
120kg x1 @ 7.5
105kg 8x3
E) 3ct Bench:
125kg x1 @7.5
122.5kg x3 @9.5
117.5kg 2x3
OTHER - done as supersets:
Seated Dumbbell Curl 5x10 @ 15kg
Concentration Curls 5x10 @ 15kg
Had a bit longer than normal to train, and it was cold AF so did some easy rowing to get moving, and some much needed prehab before jumping under the bar.
Very happy with my output on the row. Would interested to see what 30r20 would bring.
The 3 position clean drill is an old favourite and it was amazing how quickly the timing starts to come back.
Everything else was uneventful. Just work being done.
Bike Erg arrives tomorrow @ 2pm. Can't wait!!
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(7/7)0 -
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13.9km @ 6m 25s avg
1hr 28min
73% MHR avg
That was a run from Bray to Blackrock (I know - outside my 5km). MIL was minding the baby while my wife worked, but there was an issue with the car door - it wouldn't close OR open properly. So I said since I had a long run planned today I'd run down to her, take a look and see if I could fix it.
I reckon the little release catch got shunted around this morning when she opened the door as it was -2 when leaving. A few pokes and a jiggle and all worked ok.
I was SHOCKED the uphill slog on the N11 to leopardstown. Never noticed it driving. Saw a near 7.00/km split on the way up.
It was VERY cold today and spent the first few km dodging ice and snow so while the pace was way below normal, it felt great and it was lovely to be out in the crisp morning sun.
9th day on the trot trainnig. Longest unbroken run of physical in activity in potentially 5-6 years.
Will likely hop on the bike erg this evening for a spin before having my first beer of the week
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(9/9)0 -
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BikeErg Workout - 5 mins on / 3 mins easy x4
First "proper" workout on the BikeErg today.
Had wanted to do a run as well but we've been up since 4am and the thought of having to go outside was anxiety inducing.
So the BikeErg's already serving it's purpose!!
Spent some time setting up all the various interfaces so now my HR will display on the monitor, the bike automagically connects to ErgData and my online C2 logbook, which will then also upload to Strava and give me the attached screen summary.
Wife's now on it getting her first workout in. Best lockdown impulse buy ever.
//
Training wise for the week, probably a bit disappointing - ran 3x, lifted 2x and bike'd 2x. As I type this I think "WTF - that's amazing, if you suggested that to yourself 4 months ago you'd have laughed at yourself"...
...so I guess I take it back!!
Next week should hopefully see me back in a more regular rhythm - goal is 4 runs, 3 lifts and 2-3 bikes.
TOTAL WEEKLY MILEAGE
Run - (only) 28km
BikeErg - 28km*
*WTF. Didn't plan that!!
Also, randomly today's workout including light pressure pedalling was 14.09km and the MAF test on Friday was 14.07km.
Some weird coincidental numbers there.
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(10/10)0 -
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BikeErg - 10x 2 min on / 1 min easy
70% MHR avg
Tried to perfect neg split by .1 today to get a feel for the bike. Nailed it. Almost.
First round was 2.00.0, second 1.59.8, third 1.59.7 and perfect all the way down to 1.58.9. I blame that first lapse on just not being in the groove.
Still taking 2.00.0/1,000 as a comfortable pace until I spend more time on the bike. I'm sure I'll attempt a 4,000m TT at some point in the not too distant future (BikeErg equivalent of Row/Ski 2k TT).
This workout felt much harder than the HR% would suggest. If I was to guess, my MHR on the bike is gonna be a big lower than row / run since my quads would probably fall off before I could get there, for now at least.
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(12/11)
...I'm not sure whether to count the number of workouts, or days training. I think I'll just count the workouts. Anything > 30 minutes counts as a workout for the purpose of this.0 -
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