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The Next Chapter - Being Better Than Most People At Most Things
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A) Power Clean:
HPC tekkers - 60/70/80 tall/atk/btk x3,then:
90 / 95 / 100 / 105 x1
110 3x1
T&G Bench:
137.5kg x1 @8
100kg x14 @ 9.5
90kg 2x13
C) Larsen Press:
110kg x1 @8 - fatigue ++
95kg x6 @8.5
90kg 2x6
Other - Barbell Curl Surf Set @ 7:
30kg x15, 12, 11, 10, 12, 9, 10
Excellent session. Many good. Me Like.
Will try get out for a short run to bolster my weekly mileage later when wife puts baby down before take away friday.
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(31/29)0 -
6.42km @ 5m 36s
36m 02s
76% MHR
...but none of that really matters cos it was a very broken up run.
It was miserable all day so we pushed our long run to tomorrow. Run bud went out for a 5k TT on thursday and crushed a 22m57s time. We run the same long runs at the same HR so to see him do that really put me in my place
Knew with the wind, weather and energy levels I wasn't up for a full 5k TT so I settled on "about 3km" as being reasonable.
So off I went for an easy 1km run down the harbour before setting off in about a 40kmh crosswind (I couldn't stay on the path crossing the harbour bridge!).
//
My 3km "Time Trial" went something like this;
First km: 4m 46s
Second km: 4m 45s
Third km: 4m 43s
Total time for 3km: 14m 14s @ 86% MHR avg / 81% HRR
//
Not sure how I feel about it. Reasonably happy I guess. Confident I'd nip in under 25 minutes for 5km at this stage, but that still feels kinda poor. HR wise, I think it looks about right for 3km. It was holding steady around 90-91% from minute 11 thru to completion.
Gonna get stuck into one of the 5km 12 week race plans in the Faster Road Racing book next week so will no doubt be online later asking lots of Qs to make sure I've understood it correctly.
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(32/30)0 -
BikeErg - 15/10/5min intervals w/ 3 min recovery
HR avg during work pieces = 73%
Had half planned on running today, but the weather is BRUTAL and I'm starting a 12 week 5k plan tomorrow that calls for a 10km run on day one and a 13km run on day two so didn't wanna break myself before even starting ��
Turned off all the data and just followed watts today. Was about 194w for 15 minutes, 206w for 10 and 218w for 5.
The goal was just to be comfortably uncomfortable on them and not create much of a recovery debt. Slow 3 minute pedal afterwards brought me right down to < 100bpm.
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(33/31)0 -
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BeginnerRunner wrote: »FIRST 5KM TRAINING PLAN STARTS HERE
9.1km @ 6m 23s
58m 08s
74% avg HR
inc. 6/12s hills & 6/100m strides
Following the lowest total volume 5k plan from Faster Road Racing: 5km To Half Marathon.
Today called for 10km with 6x12s hill repeats and 6x100m strides. I was a bit short on time so had to cut it at 9ish km total mileage.
Ran approx. 6-7km @ 70ish% MHR before kicking into the hills and strides with a short 1km or so jog home.
The book calls for the hills to be run pretty much flat out with a jog back recovery, and the strides to be up to 50% pace after 50m and held, with a jog back recovery. So that's what I did, to the best of my ability.
I guess you can call this my first official day trying to be a real runner.
I've banked about 4 months of consistent running at least 3x per week now, and probably average about 30ish km per week. I feel like this is the logical next step.
No idea where it'll lead but we'll see what happens in 12 weeks time. Bodyweight was a pizza bloated 98.7kg waking up this morning so I'm expecting that to be down in the high 80 something range by the end of all this.
I have in my head a 22 minute 5k and 220kg squat as being nice targets this year.
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(34/32)
Good luck with the plan and targets! Quite a few on here have followed plans from that book so plenty of resources for any sounding out you may need
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A) Hang Power Clean Tekkers - 2x tall/atk/btk:
70kg x3 rounds Squat:
125kg 3x5
C) Deadlift:
160kg 4x4
D) Spoto Press:
135kg x1 @7.5
120kg x6 @8.5
115kg 2x6
E) 3ct Pause Bench:
122.5kg x1@7
122.5kg x3@9
117.5kg 2x3
OTHER:
Pull Ups 4x4 +5kg
Chin Ups 4x5 +5kg that
That was a really nice training session. Concentrated on staying on flat feet for longer with the hang power cleans and fell into some really nice positions.
Squats and deadlifts felt super handy.
Bench variants just felt solid.
Pull ups & chins felt very very easy today.
...so in other words - that's my one good session for the month outta the way already.
12km @ 74-83% MHR to come tomorrow. Supposed to start at the lower end of the range and finish at the higher. A kind of progression run I believe.
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(35/33)0 -
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A) Hang Power Clean Tekkers - x2 tall / atk / btk:
70kg x3 rounds Pause Squat:
100kg 3x4
C) Clean Pull Deadlift w/ Pause @ Knee:
100/105/110kg x3
10 minute EMOM going odds / evens;
D1) Dips @ bodyweight x12
D2) Barbell Curls @ 25kg x12
8 minute EMOM going odds / evens;
E1) Standing Arnold Press @ 15kg x12
E2) 90deg Lateral Raise @ 5kg x12
6 minute EMOM going odds / evens;
F1) Band Push Downs @ green x20
F2) Hammer Curls @ 15kg x12
Called an audible today.
Had a bit of a 'mare in work - one of those days where NOTHING goes your way so was fighting fires non stop all morning. Came up with every reason not to train and eventually just said I'd do some lower body work along with some gnar pumpy upper body jazz.
Haven't done most of the exercises listed there in 1-2 years so was real nice to get some light fast paced work in. Felt marvellous after it, and still do 3 hours later.
ProTip - if you're not sure you want to train, take some pre workout with beta alanine in it and you'll be forced to to alleviate the crawling feeling you get on your skin from it.
LT work tomorrow. Looks like 4.55-5.05/km pace is the target.
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(37/35)0 -
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Well done on the highest ever mileage week!
I assume when you say run one has speed work at the end, you mean strides? Don’t go sprinting them
Yah it's called "speed work" in FRR but I guess it's not REALLY speed work.
Today's 6x12s uphill at near max pace plus 6x100m strides building to 50% speed at half way and holding. Both done at the end of a general aerobic run to be 8km in total.0 -
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A) Power Clean Tekkers - 1x tall / atk / btk / floor
60 / 70 / 80 / 90kg HB Pause Squat:
105kg 4x3
C) Dips & Pull Ups - AMRAPS - EMOM odds/evens
Pull Ups: 16, 7, 5, 5, 4
Dips: 21, 11, 8, 10, 9
Quick little sash today. Only had a chance to play around and not get a whole lot of “real” work done.
Focused on the basics, went real well.
Clean tech was nice. Squats felt incredible.
Happy out with the dips and pull ups.
Deffo emptied the tank each time on the pull ups, but soft-cocked it a bit on the third set of dips, hence the slight recovery in reps.
Cliff run tomorry.
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(41/40)0 -
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10.57km @ 5m 48s
1hr 01min
78% MHR
inc 5x3min VO2 max hill repeats
That was miserable, joysus, ugly, beautiful, hard and easy all in one.
Ran straight into a 48km/h NE breeze for over 3km to get to my hill. Knew it was gonna be miserable weather wise so put on the winter leggings before I left. With an air temp of around 0 and a real feel of -4 I think it was justified.
This was my first time doing any VO2 max work so didn't really know how to pace it, but here's what happened. The hill's an avg 5% gradient for the record. Dunno if that's sufficient for the kind of hill repeats prescribed in FRR but it's the only one I had that's long enough.
AFAIK V02 max work for 5km distances should end up being around 90-95% MHR and around 3-5k race pace. I did a "finding my feet" 3km TT to start all this at around 4m 45s with blistering cross winds. I think with a gun to my head I'd have managed to get thru a full 5km at about that pace.
Today's reps were all 3 min up, and ended up being about a 4 min jog back. I know that's longer than standard VO2 recovery, but the book says jog back for the hills.
1: .61km @ 4m 54s / 86% MHR avg
2: .61km @ 4m 57s / 85% MHR avg
3: .62km @ 4m 51s / 86% MHR avg
4: .60km @ 4m 46s / 86% MHR avg
5: .72km @ 4m 13s / 85% MHR avg
...5 was done on the flat with a tailwind as I ran outta time for the run and needed to start moving back home. Also wanted to see time difference with similar relevant effort.
I've no idea what I'd have needed to do to get those into the 90-95% range of max heart rate. Felt like I was running them real hard. Maybe not. Seems like my pace peaked and then slowed, which I assume is not ideal? Each rep did peak at 90-91% tbf. The longer recoveries probably impacted the averages.
Glad I got that done today!
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(43/43)0 -
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A1/2) EMOM8
ODDs - Barbell Curls:
30kg 4x12
EVENs - Superman Extension:
4x12 Single Arm Hammer Curl:
4-4-4-4 (x4) @ 15kg - 90s rest
C) Dips:
+10kg 4x8 - 90s rest
D1) Reverse Curl:
20kg 3x15 - no rest
D2) Pushdowns:
Gree Band 3x20 - no rest
Despite lifting weights for almost 15 years now I've never spent more than about 12 weeks focusing on arm or shoulder work. They've always taken care of themselves as part of a higher volume heavy workload.
But with everything staying shutdown for the next 8 weeks, and being on week 2 of a fairly recovery heavy 12 week 5km plan I figure I may as well spent some time on the glory muscles.
Plan is 1x dedicated arm day, 1x dedicated shoulder/back day, and 1x combo chest/back/arm day.
Will continue to work moderate weight squats and power clean tekkers too to keep things tipping over there.
Even if I'm not lifting heavy, I want to at least look like I can
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(44/43)0 -
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A) Chin Up:
+10kg 5x5 Seal Row:
60kg 4x10
C) Trap3 Raise:
5kg 3x15
D) Bradford Press:
40kg not 4x10
EMOM8
E1) Front Plate Raise: 20kg x10
E2) 90deg Lat Raise: 5kg x10
That was yesterday. All in took about 40 mins.
Rest periods were 90sec on most things, and I didn't even bother keeping track reps on the bradford press. Once I hid 4x10 I'll worry about inching it up. For now it gave me a real sweet pump and that's all I was after.
Other than that... have run totally outta grá for the bench program I'd been following after about 15 weeks of it and could feel motivation dipping so changed things.
This is nothing like the normal kinda training I'd do, but once I'm consistently lifting 2-3x per week and hitting it relatively hard I'll hold onto muscle and be happy.
General aerobic run with a bit of speed work later on today to come.
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(47/46)0 -
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A) Power Clean Tekkers - tall / atk / btk / floor:
60kg, 70kg, 80kg Squat:
120kg x5
125kg x5
130kg x5
EMOM8 - odds / evens
C1) Pull Ups: x15-8-6-5
C2) Dips: x20-15-11-10
D) Bradford Press:
40kg x10-10-8 w/ 90s recovery
EMOM6 - odds / evens
E1) Front Plate Raise: 20kg 3x10
E2) 90deg Lat Raise: 5kg 3x10
EMOM8 - odds / evens
F1) Barbell Curl: 30kg 4x10
F2) Superman Extension: #9 4x10
G) Alternating Arms Hammer Curl:
15kg x4-4-4 (x3) w/ 90s recovery
H1) Pushdowns: green 3x20, no rest
H2) Reverse Curls: 20kg 3x15, no rest
That was a monster session. I reckon I'll get 2 good lifting sessions in per week max for the next while so I'm gonna push em hard. It only took 70 minutes but there was A LOT of destruction there.
Back to work now.
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(50/49)0 -
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