Training Log Archive: RASPUTINIn the 7 days ending Aug 24, 2014:
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Sunday Aug 24, 2014 #
Strength Training 2:00:00 [3]
Garage squat/ pushup
warmup: air, goblet, 45lb OHS, 45lb back,
95, 115, 115, 135x10
155-165-165-165-165.
Pushups: (fast)
20-20-30-30.-40-40-20.-30-20-20-20-10.
(300 total)
farmer carry 53lb kettlebell to park, for pullup session.
Monkeybars pullups
dead hang
22 (!!!!), 12, 12, 10-10-4
(70)
holy fuck. 22!!! at 199lbs! happy. weak after max set.
only rep 22 was slow.
warmup: air, goblet, 45lb OHS, 45lb back,
95, 115, 115, 135x10
155-165-165-165-165.
Pushups: (fast)
20-20-30-30.-40-40-20.-30-20-20-20-10.
(300 total)
farmer carry 53lb kettlebell to park, for pullup session.
Monkeybars pullups
dead hang
22 (!!!!), 12, 12, 10-10-4
(70)
holy fuck. 22!!! at 199lbs! happy. weak after max set.
only rep 22 was slow.
Mountain Run/Trek 1:00:00 [3] 4.0 mi (15:00 / mi)
shoes: Montrail MM 4/14
hondo backbone
goruck gr1 pack. neck chafing.
podcasts:
callen show
spiros michelakas and jared diamond.
goruck gr1 pack. neck chafing.
podcasts:
callen show
spiros michelakas and jared diamond.
Note
slept:9.5 weight:199lbs
this whole week, and next week til wed, much less time to train. family stuff
Saturday Aug 23, 2014 #
Note
slept:9.5 weight:198lbs
feeling fresh and strong.
Running 58:56 [3] 7.0 mi (8:25 / mi) +720ft 7:40 / mi
shoes: Brooks Ghost 7
dirt mulholland. 90 degrees. easy to steady on the way up, just in "granny gear" and easy on rollers.
Cruised easy on way down.
felt achilles on way up. barely. have not felt it on the morning the last couple weeks which is huge. first time pain-free in the morning simce ~May 2013..
32:57 up...26 min down. jogging.
Cruised easy on way down.
felt achilles on way up. barely. have not felt it on the morning the last couple weeks which is huge. first time pain-free in the morning simce ~May 2013..
32:57 up...26 min down. jogging.
Note
officially bikeless! sold mtb a few mos ago, then sold the ritte last week. just arrived at new owner's place in NY. Probably won't be riding again anytime soon. Maybe get a mtb next year.
Friday Aug 22, 2014 #
Note
slept:8.5 weight:197lbs
feelin good this am!
Thursday Aug 21, 2014 #
Note
slept:8.5 weight:197lbs
want to run more, body feels good but also want to max out recovery and increase rate of strength gains. looking for the balance.
ate a LOT of meat today. Bison tri-tip, gf beef brisket, and a big bol of Borscht. ate like Alexander Karelin.
ate a LOT of meat today. Bison tri-tip, gf beef brisket, and a big bol of Borscht. ate like Alexander Karelin.
Strength Training 1:00:00 [3]
home. garage.
warmup: air squat sets, stretch,
Deadlift
warmup: defecit bar x10, 135x10, 185x5
5-5-3-2-2-1-1-
225-245-265-275-285-295-305
legs ok, back will need more sessions to go back to normal weight. still believe I can get back quickly.
wrist is 100%!!!!
warmup: air squat sets, stretch,
Deadlift
warmup: defecit bar x10, 135x10, 185x5
5-5-3-2-2-1-1-
225-245-265-275-285-295-305
legs ok, back will need more sessions to go back to normal weight. still believe I can get back quickly.
wrist is 100%!!!!
Wednesday Aug 20, 2014 #
Note
slept:8.5 weight:197.8lbs
Oh, the view from this soreness plateau!
Running 33:09 [3] 4.0 mi (8:17 / mi) +260ft 7:48 / mi
shoes: Hoka Conquest (red)
flat neighborhood roads.
super easy on the way out: 17:50
7:20-7:30 felt easy coming back after loosening up.
even on the way out, legs felt great running. still a bit tight, but just felt good. held back for a nice deep warmup. idea was just a 30 minute jog to check legs.
red hoka conquests + orthotics. like running on clouds. ridiculous.
super easy on the way out: 17:50
7:20-7:30 felt easy coming back after loosening up.
even on the way out, legs felt great running. still a bit tight, but just felt good. held back for a nice deep warmup. idea was just a 30 minute jog to check legs.
red hoka conquests + orthotics. like running on clouds. ridiculous.
Strength Training 30:00 [3]
garage
short on time. 7:30pm
flat barbell bench press with actual weight. first in months! maybe since January?
45x20, 95x15, 115x10, 135x25,
just light weight. no shoulder pain!!!
noticed that my home bench racks the bar too low. my shoulder is at risk when I take the barbell off lower, at an awkward angle. better off with a higher rack. wish I figured that out like 20yrs ago.
short on time. 7:30pm
flat barbell bench press with actual weight. first in months! maybe since January?
45x20, 95x15, 115x10, 135x25,
just light weight. no shoulder pain!!!
noticed that my home bench racks the bar too low. my shoulder is at risk when I take the barbell off lower, at an awkward angle. better off with a higher rack. wish I figured that out like 20yrs ago.
Tuesday Aug 19, 2014 #
Note
slept:8.0 weight:197.5lbs
legs and right shoulder (mostly trap between spine and scapula as usual) feel like clark griswold's dog's legs after this scene: http://youtu.be/dkT5g1n8Tv8
Strength Training 15:00 [3]
pullups, dead hang
21-(!)-15-13-12-12-10.
83. had to fight for last 10, shorter rest on last set too.
21 is lifetime PR at this bodyweight. last time i did 20 DH i weighed 175 or 180. huge progress. had more but R shoulder felt looser, clicked a bit after 18 reps, so I stopped. First 15 were like a metronome. strict form.
MACHO MADNESS!
narrow monkey bars make it a bit harder too. need to find a thicker bar.
21-(!)-15-13-12-12-10.
83. had to fight for last 10, shorter rest on last set too.
21 is lifetime PR at this bodyweight. last time i did 20 DH i weighed 175 or 180. huge progress. had more but R shoulder felt looser, clicked a bit after 18 reps, so I stopped. First 15 were like a metronome. strict form.
MACHO MADNESS!
narrow monkey bars make it a bit harder too. need to find a thicker bar.
Cycling 15:00 [3] 5.0 mi (20.0 mph)
short on time.
active recovery. some pickups
active recovery. some pickups
Monday Aug 18, 2014 #
Note
slept:9.0 weight:196lbs
fairly sore