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The Next Chapter - Being Better Than Most People At Most Things
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A) Power Clean Tekkers - tall / atk / btk / floor:
60kg, 70kg, 80kg, 90kg x1
HB Squat (with belt):
130kg. x3
140kg x3
150kg x3 @8ish
EMOM8 - odds/evens:
C1) Dips: +10kg x10
C2) Pull Ups: +5kg x6
D) Bent Over Row (underhands):
60kg 3x12 w/ 90s rest
E) Trap3 Raise:
5kg 3x12 w/ 90s rest
EMOM8 - odds/evens:
F1) Barbell Curls: 32.5kg 4x10
F2) Superman Extension: 4x10
G) Alternating Hammer Curl:
15kg x4-4-4-4 (x3) w/ 90s rest
H1) Reverse Curl: 20kg 3x15
H2) Band Pushdown: Green 3x20, rest 60s
Great session. All done inside 70 mins. Felt VERY strong off yesterdays rest day. Tried very hard not to overcook it today so I could be fresh for the rest of the week. Worked hard, but within myself.
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(53/53)0 -
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EMOM8 - odds / evens
A1) Pull Ups: x17, 7, 5, 5
A2) Dips: x25, 12, 8, 8 Bradford Press:
40kg 4 sets resting 90s, still didn't get 10s
EMOM8 - odds / evens
C1) Plate Raise: 20kg 4x10
C2) 90deg Lat Raise: 5kg 4x10
EMOM8 - odds / evens
D1) Barbell Curl: 32.5kg 4x10
D2) Superman Ex: #10 4x10
E) Alternating Hammer Curl w/ Neck Brace
15kg x4-4-4 (x3), rest 90s
F1) Reverse Curl: 22.5kg 3x15
F2) Band Pushdown: Green 3x20, rest 60s
Gonna experimenting with dropping leg work to 1x per week to see if it helps recovery / motivation. Should be enough to keep the muscle there if nothing else. Will continue to push the upper body and try and reclaim some mass.
The pull ups and dips are approaching all time PRs, if not there already. The additional arm work is probably having some kind of positive impact on both. And I leave each session feeling outrageously pumped. Which is really all I want these days.
Hoping to get out for a gentle 30 minute run this evening while wife puts baby down.
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(55/56)0 -
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A) Power Clean Tekkers - tall / atk / btk / floor:
60kg, 70kg, 80kg, 90kg x1 Comp Squat w/ Belt:
130kg x3
150kg x3
160kg x3
170kg x3 @8ish
EMOM6
C1) Dips: 10kg x10
C2) Pull Ups: 5kg x6
D) Barbell Row:
60kg 3x12 - 90s rest
E) Bradford Press:
40kg 3x10 - 90s rest
EMOM6
F1) Plate Raise: 20kg x10
F2) 90deg Lat Raise: 5kg x10
EMOM6
G1) Barbell CurL: 35kg x10
G2) Superman Extension: #11 x10
H) Alternating Hammer Curl w/ Neck Brace:
15kg x5-5-5 (x3) - 90s rest
I1) Reverse Curl: 25kg 3x15
I2) Band Pushdown: Green 3x20 - 60s rest
That was a weird session. Nothing felt particularly hard. Everything felt very strong. And there was no real fatigue. Guess the weekend off musta done me good.
Particular shout out to the clean complex for feeling INCREDIBLY good today, my legs for being sound and giving me my heaviest squats in quite some time, and to my shoulders for waking the hell up for the first time in ages.0 -
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*Warm Up*
Played around with some jefferson deadlifts, crossbody deadlifts, lateral lunge deadlifts and side bends
A) Tall Cleans:
80kg 3x3 HB Squat, no belt:
110kg 3x5
EMOM6
C1) Pull Ups 3x10
C2) Dips 3x15
D) KB Row:
24kg 3x10 - 90s rest
E) Military Press:
45kg 3x10 - 90s rest
F) Lean Away Lateral Raise:
5kg 3x12 - 60s rest
G) 90deg Rotations:
2.5kg 3x12 - 60s rest
EMOM6
H1) Fat Bar Curls: 20kg 3x10
H2) Fat Bar Skull Crusher: 20kg 3x10
I) Seated Alternating Single Arm Hammer Curl:
15kg x5-4-3 (x3) - 90s rest
Trying to touch all the major upper body muscle groups 2-3x per week. Keep SOME squatting in my legs. And get back to grips with power cleans. Quite a bit of work there, but nothing *TOO* stressful. Just adopting a frequency based approach to upper body training now while trying to focus on the 5k plan.
Felt fab after it.0 -
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15km @ 6m 03s
1hr 30ish min
80% MHR avg / 72% HRR
Missed yesterdays long run so did it today.
Was baby's first day at creche so was at a loss for what to do with myself
The weather was glorious so I went on an explore and headed up the Kilruddery Trail. The pic below is home from the 7.5k turnaround point.
HR was a bit higher than I'd like but there's a lot of climbing to there and it was a few %s points lower on the way home
Outstanding little run.
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BeginnerRunner wrote: »A) Squats:
140kg 30x1, going every 30s Comp Bench:
137.5kg x1 @8
130kg x3 @7.5
125kg 4x3
C) Inverted Rows:
5x10
Other:
5x12 band pull aparts
Nice little 52 minute session. All feels kind pointless. Doing enough to maintain muscle is about all I'm up for now. If I can do that while losing a few kg over the rest of the year I'll be happy.
Bodyweight was a 2020 Tuesday low of 95.7kg. Normally my lowest weight is Thursday/Friday morning.
Changed squatting around a bit to try and preserve my legs with the run volume picking up.
5k planned tomorrow morning, 20 minute easy run the day after and then a longer one at the weekend to knock off the my first 4x/week before starting the hal higdon half marathon plan next week.
Dead lifts great compliment to squats for running strenght. Can recommend a circuit or two if youre interested.0 -
Dead lifts great compliment to squats for running strenght. Can recommend a circuit or two if youre interested.
Thanks
I've a few years powerlifting in me, pulled 280kg at peak strength levels 4 years ago so I reckon my strength reserve's good enough for now.
Actually ended up getting quite a bit of QL / rib issues towards the end of my last training cycle so backed them off a bit. Have been playing around with some power cleans the last couple of months and figure the positional work from those should help keep my p-chain together.
Deadlift wise, I THINK I pulled 200x3 in the last 6 weeks or so.0 -
BeginnerRunner wrote: »Thanks
I've a few years powerlifting in me, pulled 280kg at peak strength levels 4 years ago so I reckon my strength reserve's good enough for now.
Actually ended up getting quite a bit of QL / rib issues towards the end of my last training cycle so backed them off a bit. Have been playing around with some power cleans the last couple of months and figure the positional work from those should help keep my p-chain together.
Deadlift wise, I THINK I pulled 200x3 in the last 6 weeks or so.
Jesus, I'm a relative beginner at the weight lifting game.a little extra help to keep the running strenght going. A chap called Jay Dicharry has strenght workouts for runners which i hope to renew when gym reopens.
The hair is fully grey now so need to keep the strenght somehow.
While |I'm here: Any home made subs for weights apart from squatting children?0 -
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*Warm Up*
Played around with some jefferson deadlifts, crossbody deadlifts, lateral lunge deadlifts and side bends
A) Power Cleans:
60kg / 80kg / 90kg x3
100kg 2x3 Comp Squat:
135kg x3, 3, 3, 10 @8ish
C) Underhand Pendlay Row:
60kg 3x12 - 90s rest
EMOM6
D1) Dips: 10kg x10
D2) Pull Ups: 5kg x6
E) Bradford Press:
40kg 3x10 - 90s rest
EMOM6
F1) Plate Raise: 20kg x12
F2) 90deg Lat Raise: 5kg x12
EMOM6
G1) Barbell Curl: 35kg x10
G2) Superman Extension: #11 x10
H) Alt Hammer Curl:
17kg x4-4-3
15kg x4-4-4 (x2) - 90s rest
I1) Reverse Barbell Curl: 25kg 3x15
I2) Band Pushdown: Green 3x20
Workout ran a bit long at 85 minutes. Got distracted earlier on and rested longer than I should during the p. cleans. Got into a decent groove with them towards the end. Must remember to push my toes down and get over the bar more.
Pushed the squats a bit today just to see. Prolly woulda bullied out a few extra ugly reps if needed. I still feel embarrassingly weak (for me, obv) but at least I kinda remember how to squat.
Everything else was just standard pump-y muscle bull****. But it's done and I can go for a run in peace tomorrow now.0 -
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A) Tall Cleans:
80kg 3x3 HB Squat:
110kg 3x5
C) KB Row:
24kg x8-8-8 (x3) - 90s rest
D) Military Press:
47.5kg 3x10 - 90s rest
E) Lean Away Lateral Raise:
7.5kg 3x15 - 60s rest
EMOM10
F1) Fat Bar Curls: 25kg + bar x10
F2) Fat Bar Skull Crusher: 25kg + bar x10
That was Friday's workout. Took about 50 minutes. Dragged myself thru it a bit but was glad it got done.0 -
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Just one thing I noticed about your posts...for your 3k TT you assumed you could use it as a 5k TT pace and you mentioned you could have thrown in another 4:43 on the tempo with no problem. Many a race, TT or session have crumbled towards the end. I would be inclined to use completed runs to set paces. A 3k and 5k TT are different beasts.
I've done quite a few row based TTs and I know all about fly and die. The 20 minute tempo run was genuinely that comfortable tho. I think I only spent 2 minutes in the 90+% range.
The 3k TT day was absolutely disgusting weather wise. Pissing rain and 40kmh crosswinds. I was basing the "coulda held another 2km" on those qualifying factors. It was a guess to be fair, but based off the 20 minute tempo run I HOPE it's close enough not to completely destroy me.
I got some advice in the random Qs thread to use the target bases as targets and then actually train off RPE. My understanding of tempo work is it should be 80-90% MHR and V02 max should be 90-100% so my thinking is if I take those numbers as RPE % effort feels it should keep me mostly on track?Totally agree, you should be adding 10 to 15 seconds per km to get a rough ball park figure for 5k.
You seemed to have held a similar pace for the 20 minute Tempo, albeit with an easier start, so you're 3k TT might be a little quicker than what you ran, maybe 4'35 pace. So your 5k pace I'd say is very close to 4'45/50 and next time you do 5x1k it should be between these numbers.
Yah I probably coulda suffered a bit harder on the 3k TT and as noted above there to skyblue, it was a truly miserable day.
Good to hear it sounds like I'm roughly in range tho.The 5'00 to 4'30 you ran last time is too big a difference. I know the wind was a factor though. You should look into finding a local 1k loop, so that each rep is the exact same, gives way better feedback.
I think the 4 minutes is too long as well and I'd imagine for each rep your spending the first 2 mins getting into the zone.
Deffo fair on the 5m to 4m 30s gap. One was too slow and the other was too fast
I think I've still < 10 tempo/V02 max runs done in, well.... ever, so I'm finding my feet pacing wise. Really hoping as the weeks and months wear on it'll start to get tighter.
I'll pull rest periods down to 70-75% of interval time for the next one and see how I feel, because as you said - my HR probably wasn't in the appropriate range for most of itRegarding strength work and ageing, I hate doing weights but in my early 40s and I've read a lot about muscle wastage as we get older.
Would 2x30 mins of lifting a week cut it?
How long is a piece of string really...
It's a simple and complex topic.
The simple answer is - if youre running multiple times per week and lifting 2x, that's probably enough to get the majority of the benefit.
The impact from running will have positive effects on tendon and ligament strength, along with bone density.
And if you're regularly gonna do 2x sessions per week and accrue 100 over a year consistently - that's way better than me saying "no you have to do 3-4x or there's no point" when it would probably cause you to miss days, weeks and possibly months all over the gaff to close maybe the extra 5-10% benefit that training 2x would get you.
The nature of the training and program you follow will obviously have an effect but assuming you're looking to preserve current muscle/bone density loss as opposed to optimising for additional growth, what you're doing sounds good enough!!0 -
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