Training Log Archive: RASPUTINIn the 28 days ending Feb 28, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||
Wednesday Feb 28, 2018 #
Note
slept:8.5
expecting Low back soreness. none yet. rumble roll and low DF ez rowing today. lot of driving today. TIRED mid-afternoon, need a nap.
loading boxes and drivingto new house w the ladies immediately after work
loading boxes and drivingto new house w the ladies immediately after work
Tuesday Feb 27, 2018 #
Note
slept:7.0
9:30-445
no real soreness today. good to go.
no real soreness today. good to go.
8 PM
Strength Training 1:00:00 [3]
new house after putting stuff away
Deadlift
Build to heavy single
first in a year
95x10, 135x5, 185x5, 225x5, 275x3, 295x2, 300x1
baby steps
Dbell flat bench w ab mat
30-40-50-50-50-50x12
Deadlift
Build to heavy single
first in a year
95x10, 135x5, 185x5, 225x5, 275x3, 295x2, 300x1
baby steps
Dbell flat bench w ab mat
30-40-50-50-50-50x12
Monday Feb 26, 2018 #
Note
slept:8.0
whole body tiredness.
what an epic wknd!
what an epic wknd!
Sunday Feb 25, 2018 #
Note
slept:7.0
1040-4am
430-630 on couch
full body mild soreness this AM
use every muscle and movement when moving!
two more loads today.
solo w alla again.
she strong like bull
430-630 on couch
full body mild soreness this AM
use every muscle and movement when moving!
two more loads today.
solo w alla again.
she strong like bull
Strength Training 2:00:00 [3]
moving
Saturday Feb 24, 2018 #
Note
slept:7.0
1030-3? 3:15-6:30, plus up constantly all night for some reason every time I turned over. moved to guest bed 3am,up 630 after taking aoife out.
body normal.
Get keys to new place tonight. packing boxes all day.
moving small stuff tonight and tomorrow. workers at place for 4 days plumbing etc. then big move next weekend. no rush to move with closing on old place not for a month.
body normal.
Get keys to new place tonight. packing boxes all day.
moving small stuff tonight and tomorrow. workers at place for 4 days plumbing etc. then big move next weekend. no rush to move with closing on old place not for a month.
c2 ROWING (warmup) 3:45 [3] 1.0 km (3:45 / km)
lifetime
warmup
before ez spin
mostly active recovery day
moving 100 boxes next 36hrs
warmup
before ez spin
mostly active recovery day
moving 100 boxes next 36hrs
Cycling (stationary gym bike) 30:00 [3] 9.3 mi (18.6 mph)
active recovery
no soreness or tightness at all this am
like i did not train last night
no soreness or tightness at all this am
like i did not train last night
CF Mobility 15:00 [3]
ext/int rotation w trx bands at lifetime
over 100 good reps each side maybe 1.5/1 ext/int
kettlebell halos
back pendulum w 12lb bar, no shoulderök
over 100 good reps each side maybe 1.5/1 ext/int
kettlebell halos
back pendulum w 12lb bar, no shoulderök
Hike 1:00:00 [3]
w girls and aoife
jones bridge
jones bridge
Strength Training 3:00:00 [3]
moving
one 17’ uhaul loaded and unloaded
All of the Movements!!
one 17’ uhaul loaded and unloaded
All of the Movements!!
Friday Feb 23, 2018 #
Note
slept:7.5
1020-12, 1230-630
still not sore! awesome. just cautious w shoulders and si joint,
erring on extra recovery side for now.
still not sore! awesome. just cautious w shoulders and si joint,
erring on extra recovery side for now.
Strength Training 1:45:00 [3]
pullups
15x5
grease the groove
only fast perfect reps
front squat
95-115x5
135x5
145x1, 155x1, 165x1, 175x1
slow. stopped. first FS in forever.
Back squat:
set of 20:
135x20
yeah!
*wore oly shoes
bbell sh press
45x12, 65x10, 75x10, 75x10, 65x10
baby steps. shoulders fine!
dbell row leg in air
50x10-10-10-10-10
too light but no risk for SI joint, lumbar torsion
need seal row bench
15x5
grease the groove
only fast perfect reps
front squat
95-115x5
135x5
145x1, 155x1, 165x1, 175x1
slow. stopped. first FS in forever.
Back squat:
set of 20:
135x20
yeah!
*wore oly shoes
bbell sh press
45x12, 65x10, 75x10, 75x10, 65x10
baby steps. shoulders fine!
dbell row leg in air
50x10-10-10-10-10
too light but no risk for SI joint, lumbar torsion
need seal row bench
Shoulderök 10:00 [3]
coordination improving
Thursday Feb 22, 2018 #
Note
slept:8.0 weight:192.2lbs
low back shoulders chest not sore or tight yet, even 8pm.
taking it ez. first 2k in forever plus DL. all about recovery today. ate a ton of veggies and ~16oz gf brisket
taking it ez. first 2k in forever plus DL. all about recovery today. ate a ton of veggies and ~16oz gf brisket
Ski Erg 3:50 [3] 1.0 km (3:50 / km)
ski erg warmup
few drills, pickups then 500 @ mid 30s df 113
8pm
long day
few drills, pickups then 500 @ mid 30s df 113
8pm
long day
Wednesday Feb 21, 2018 #
Note
slept:8.5
still a bit sore, si area tight. mobilize better!
busy yesterday walk thru new house and sale of current house fell through 2wks before closing. back on market, back to nonstop cleaning! ~80 here today.
busy yesterday walk thru new house and sale of current house fell through 2wks before closing. back on market, back to nonstop cleaning! ~80 here today.
C • wow 4
c2 ROWING 6:58 [3] 2.0 km (3:29 / km)
PR
2000m TT
6:58. 29 s/m
damper 6
drag factor 138 just right
1:42
145
143.7
148.1 last 500!
Slater you’re next. Dust that thing off!
2000m TT
6:58. 29 s/m
damper 6
drag factor 138 just right
1:42
145
143.7
148.1 last 500!
Slater you’re next. Dust that thing off!
c2 ROWING 1:45 [3] 0.5 km (3:30 / km)
short warmup before impromptu 2k TT
just sprint starts around 1:30/500 for ~10 strokes
then total rest
winging it
just sprint starts around 1:30/500 for ~10 strokes
then total rest
winging it
8 PM
Strength Training 40:00 [3]
after 2000m tt row
8:40pm
Deadlift
135x10 warmup
185x5, 225x5, 245x5, 265x5, 265x5
265 mixed grip. speed ok but back not as straight so stopping there.
baby steps. all about volume of good reps per week, mo.
one bad rep can risk it all.
Dbell Bench Press
35s, 40, 50, 50, 50, 50... x 15
need heavier dbells
8:40pm
Deadlift
135x10 warmup
185x5, 225x5, 245x5, 265x5, 265x5
265 mixed grip. speed ok but back not as straight so stopping there.
baby steps. all about volume of good reps per week, mo.
one bad rep can risk it all.
Dbell Bench Press
35s, 40, 50, 50, 50, 50... x 15
need heavier dbells
Monday Feb 19, 2018 #
Note
slept:8.5 weight:192.2lbs
c2 ROWING 1:55 [3] 0.5 km (3:50 / km)
garage
just 500m warmup
before jog
just 500m warmup
before jog
Running 30:01 [3] 4.0 mi (7:30 / mi)
shoes: GHOST 10 wide Gray
Home garage tready
slow 8’ warmup mile then slow descent to 6:50s
all w mouth open. Felt effortless. Good!
slow 8’ warmup mile then slow descent to 6:50s
all w mouth open. Felt effortless. Good!
Sunday Feb 18, 2018 #
Note
slept:9.0
70s for the next week?! opening this AM to hit park w girls before rain. not sore...YET.
SkiErg technique tips
Pure Gold
GymJones full instructor:
http://thebarbellspin.com/functional-fitness/7-tip...
SkiErg technique tips
Pure Gold
GymJones full instructor:
http://thebarbellspin.com/functional-fitness/7-tip...
Saturday Feb 17, 2018 #
Note
slept:9.0
slept in!!
packing boxes most of today. only left house to hit brunch 3 miles away at 1:30
packing boxes most of today. only left house to hit brunch 3 miles away at 1:30
c2 ROWING 4:00 [3] 1.0 km (4:00 / km)
warmup
2 PM
Strength Training 2:00:00 [3]
Row 1000m EZ
warmup
KBS-OH kb lunge, goblet KBS disclocates
dbell press
shoulderrok
warmup Back squat
45-95-x5
Back Squat 5x135-145-155–145-135 faster on descending
Dbell Bench Press 7x12: 35-40-50-50-50-50-50
Dbell Row 5x10 50s hold contraction slow neg
Bbell Shoulder Press 5x10 45-65-65-65-65
Pullups 3x5 grease groove
warmup
KBS-OH kb lunge, goblet KBS disclocates
dbell press
shoulderrok
warmup Back squat
45-95-x5
Back Squat 5x135-145-155–145-135 faster on descending
Dbell Bench Press 7x12: 35-40-50-50-50-50-50
Dbell Row 5x10 50s hold contraction slow neg
Bbell Shoulder Press 5x10 45-65-65-65-65
Pullups 3x5 grease groove
Friday Feb 16, 2018 #
Running 10:00 [3] 1.0 mi (10:00 / mi)
jones bridge lot hill loop w aoife
first run in altras.
12m drop to zero! baby steps
first run in altras.
12m drop to zero! baby steps
c2 ROWING 10:00 [3] 2.52 km (3:58 / km)
Easy warmup
22s/m
Drag factor 114
Damper 4
22s/m
Drag factor 114
Damper 4
Strength Training 15:00 [3]
pullups
farmer carry 2x50lb dbells
farmer carry 2x50lb dbells
Ski Erg 10:00 [3] 2.5 km (4:00 / km)
warmup plus
2000m TT
Baseline humbled
7:45
(df 95, 51s/m,
Splits 1:45-46-58-59 )
before 1000m already slowed to almost 2:00 pace.
went out too fast first min 1:3x pace like a foo.
Don’t have sub 7 2k fitness here at baseline but definitely 3:2x 1k
2000m TT
Baseline humbled
7:45
(df 95, 51s/m,
Splits 1:45-46-58-59 )
before 1000m already slowed to almost 2:00 pace.
went out too fast first min 1:3x pace like a foo.
Don’t have sub 7 2k fitness here at baseline but definitely 3:2x 1k
c2 ROWING 5:15 [3] 1.5 km (3:30 / km)
Lastly
500-32 1:39.9/500 pace
400-34. 1:40.0
300-34. 1:39.6
200-37. 1:37.7
100-38. 1:34.5
on 60” rest
damper 5.5
drag factor 138
need to clean her
500-32 1:39.9/500 pace
400-34. 1:40.0
300-34. 1:39.6
200-37. 1:37.7
100-38. 1:34.5
on 60” rest
damper 5.5
drag factor 138
need to clean her
6 AM
Note
up constantly all night. sasha coughing.
last weekend to pack boxes. gonna be epic. also epic decision-making, getting rid of every bit of old boxed up stuff possible and donating another 50% of wardrobe.
closing new place tuesday.
last weekend to pack boxes. gonna be epic. also epic decision-making, getting rid of every bit of old boxed up stuff possible and donating another 50% of wardrobe.
closing new place tuesday.
Thursday Feb 15, 2018 #
Note
slept:7.5
Wednesday Feb 14, 2018 #
Note
weight:189lbs
Ski Erg 10:00 [3]
warmup then a few :30s at 1:37-1:39
Strength Training 1:00:00 [3]
KBS, Goblet, SL KBDL
Deadlift
wup 135, 185x5
5x5: 225
Flat Bench dbells: 25-35-40-50-50-50-50 x10
then
BC
bbell wrist curl, seated: 40-40-30
Deadlift
wup 135, 185x5
5x5: 225
Flat Bench dbells: 25-35-40-50-50-50-50 x10
then
BC
bbell wrist curl, seated: 40-40-30
Tuesday Feb 13, 2018 #
Note
slept:7.0
Monday Feb 12, 2018 #
Note
long day ahead work and fixing up house before inspection
then taped auditions for mrs till 11
then taped auditions for mrs till 11
Saturday Feb 10, 2018 #
SKI Downhill 3:00:00 [3]
Jackson Hole
Man Camp Six
13 man invasion!
Best my legs and body have felt skiing. ever
Man Camp Six
13 man invasion!
Best my legs and body have felt skiing. ever
Friday Feb 9, 2018 #
SKI Downhill 3:00:00 [3]
Jackson Hole
Man Camp Six
13 man invasion!
Best my legs and body have felt skiing. ever
Man Camp Six
13 man invasion!
Best my legs and body have felt skiing. ever
Thursday Feb 8, 2018 #
Note
slept:6.75 weight:189lbs
up 4:55
ATL-LAX
LAX-SLC
SLC-JAC
MC6
ATL-LAX
LAX-SLC
SLC-JAC
MC6
Wednesday Feb 7, 2018 #
6 AM
Note
slept:7.0
neck a little better, still there. Left posterior around c5.
up several times 10-2 w cats, sasha etc. then moved to couch 2am. good sleep on couch 2-6.
up several times 10-2 w cats, sasha etc. then moved to couch 2am. good sleep on couch 2-6.
12 PM
Ski Erg 30:00 [3]
SkiErg Home
Three blocks of:
6 x :30 work/:30 rest row or ski
Rest 4 minutes between blocks
10 minute warm up on the rower then 500 ez on SkiErg.
Six total intervals = one block. Three total blocks resting four minutes between each one. That makes eighteen total intervals.
Suggested goals per thirty-second interval:
Beginner -150m. (Block 1 today)
Intermediate - 160m
Advanced -170m
LOL so unfit. 150 was insane hard today.
barely touched it. #benchmark
Three blocks of:
6 x :30 work/:30 rest row or ski
Rest 4 minutes between blocks
10 minute warm up on the rower then 500 ez on SkiErg.
Six total intervals = one block. Three total blocks resting four minutes between each one. That makes eighteen total intervals.
Suggested goals per thirty-second interval:
Beginner -150m. (Block 1 today)
Intermediate - 160m
Advanced -170m
LOL so unfit. 150 was insane hard today.
barely touched it. #benchmark
c2 ROWING 10:00 [3] 2.52 mi (3:58 / mi)
erg warmup
d4, df 117 delt about right
23s/m
squeezed in row-ski at lunch. rare opp. had to be home for 90mins anyway.
d4, df 117 delt about right
23s/m
squeezed in row-ski at lunch. rare opp. had to be home for 90mins anyway.
7 PM
Strength Training 20:00 [3]
dbell bench
BC
while cleaning
BC
while cleaning
Tuesday Feb 6, 2018 #
Note
slept:9.0 weight:189lbs
no deadlift soreness?! very slight if any.
neck still jacked. rolled. massaged it.
neck still jacked. rolled. massaged it.
Running (dog jog trails) 30:00 [3] 3.0 mi (10:00 / mi)
jones bridge w aoife
a mile in this jackass carrying a solid 3’ long metal pipe jogging along says “put your dog on leash or i will smash her in the head. Rottweiler attacked me 3 mos ago so now I carry this.”
we were running behind him, aoife by my side and had not yet passed. aoife had never even growled in her life. happy i stayed silent and peaceful. not easy. what a pathetic loser! i have run dozens of times here and zero risk. dogs everywhere on and off leash.
meanwhile phone blowing up from mrs and work. the usual guilt and resentment game where nobody wins.
if it doesn’t happen before 6:30am, can’t expect it to happen anymore. not a choice.
a mile in this jackass carrying a solid 3’ long metal pipe jogging along says “put your dog on leash or i will smash her in the head. Rottweiler attacked me 3 mos ago so now I carry this.”
we were running behind him, aoife by my side and had not yet passed. aoife had never even growled in her life. happy i stayed silent and peaceful. not easy. what a pathetic loser! i have run dozens of times here and zero risk. dogs everywhere on and off leash.
meanwhile phone blowing up from mrs and work. the usual guilt and resentment game where nobody wins.
if it doesn’t happen before 6:30am, can’t expect it to happen anymore. not a choice.
Monday Feb 5, 2018 #
Note
slept:8.75
in bed early after good workout. watched some of 3rd qtr of superbowl but girls already in bed.
tweaked L side neck posterior. felt a week ago, prob exacerbated. roll massage rest. few days away from JH.
barely noticeable deadlift soreness. good sign.
tweaked L side neck posterior. felt a week ago, prob exacerbated. roll massage rest. few days away from JH.
barely noticeable deadlift soreness. good sign.
Note
(rest day)
Sunday Feb 4, 2018 #
Note
slept:8.5
cleaning house garage and perimeter, all. day. long.
scrubbing baseboards harder than navy days
open house 2-4.
workout garage 4:30-7
solo super duper w aoife
scrubbing baseboards harder than navy days
open house 2-4.
workout garage 4:30-7
solo super duper w aoife
c2 ROWING 10:40 [3] 3.0 km (3:33 / km)
warmup short then
5x500 r1’.
df125, d4.5
1:50.2, sr 27 wup
1:45.4. sr 27
1:45.4, sr 29
1:45.6, sr 28
1:45.6, sr 29
pants shirt wool beanie hat until 5th
garage 42*
vans
5x500 r1’.
df125, d4.5
1:50.2, sr 27 wup
1:45.4. sr 27
1:45.4, sr 29
1:45.6, sr 28
1:45.6, sr 29
pants shirt wool beanie hat until 5th
garage 42*
vans
Strength Training 1:00:00 [3]
Garage
after rowing warm up. HOT up!!
KBS
35-55-55x10
Deadlift
conventional
first conventional pulls since last March.
only DL’d ~5x las year, jan-mar
baby steps. <4days away from jackson hole
5x
135-155-185-205-225-225.
Dbell Shoulder Press
10x
15-15-25-25-25-30-30.
________
Dbell Row
10x35-40-50-70. R side weaker.
BC- 25-30-30x10
Dbell Lat Raise
10x10-15-15-10-15
after rowing warm up. HOT up!!
KBS
35-55-55x10
Deadlift
conventional
first conventional pulls since last March.
only DL’d ~5x las year, jan-mar
baby steps. <4days away from jackson hole
5x
135-155-185-205-225-225.
Dbell Shoulder Press
10x
15-15-25-25-25-30-30.
________
Dbell Row
10x35-40-50-70. R side weaker.
BC- 25-30-30x10
Dbell Lat Raise
10x10-15-15-10-15
Saturday Feb 3, 2018 #
Note
slept:8.75
10-645
prep house and yard for morning showing and open house tomorrow
prep house and yard for morning showing and open house tomorrow
Range 10:00 [3]
g17g3
C • Nice 4
Hike 30:00 [3]
Friday Feb 2, 2018 #
Note
slept:9.5
best sleep in a while. only woke a few x that i can recall.
10-7:30
triceps sore fm ski
10-7:30
triceps sore fm ski
Strength Training 1:00:00 [3]
Back Squat
45-95-115-135-145-155-155
baby steps
Pull ups
6-6-6-6-6-6-6-6-2
wobbly bar. sets of 10 by EOM. Shoulder fine, only feel it doing long hangs. Keep engaged...
DumbBell Bench Press
30-35-40-50-50s x12
baby steps
abmat under back-game changer. opens shoulders.open chest. scaps back and down.
shoukderök before as well, 20 each direction in 10s. plus reverse pendulum.
45-95-115-135-145-155-155
baby steps
Pull ups
6-6-6-6-6-6-6-6-2
wobbly bar. sets of 10 by EOM. Shoulder fine, only feel it doing long hangs. Keep engaged...
DumbBell Bench Press
30-35-40-50-50s x12
baby steps
abmat under back-game changer. opens shoulders.open chest. scaps back and down.
shoukderök before as well, 20 each direction in 10s. plus reverse pendulum.
Shoulderök 5:00 [3]
Thursday Feb 1, 2018 #
Ski Erg 15:00 [3]
5x500m on 1’
157.6 44 d6
155.5 45
155.7 51 switch d to 5, df 74
200.9 49
159.8 52
avg. 159.8 48
157.6 44 d6
155.5 45
155.7 51 switch d to 5, df 74
200.9 49
159.8 52
avg. 159.8 48
c2 ROWING (warmup) 2:00 [3] 1.0 km (2:00 / km)
warmup before skierg
5 AM
Note
weight:188lbs
up at 5 w sasha to get day started. OK! cleaning house this am prep for showings. boarding aoife again for a couple days. long day ahead in ATL w RM offices hospitals.