Friday, 17 June 2016
**Cycle 15, Week 3, Day 3 - Deadlift **
agile 8, jumping jacks
Deadlift - [355 TM]
145x5, 185x5, 225x3
365x1 [Joker, PR]
265x13 [Rep PR]
Superset w/ Deadlift
1a.) Paused Front Squats: 5x5
1b.) Ab Wheel: 5x15
Conditioning [2 hours after lifting]
1 mile on track in 5:38. Sunny and 90 degrees. Perfect running weather.
I realized yesterday that my deadlift TM is also my current 1RM, because I haven’t bothered to work up in so long. I changed that a bit today. 365lbs came up with zero issues, but I think it would be cool to deadlift 405lbs for the first time by pulling it 5+ times, so I think I’ll keep continuing down the path I’m on, working up in singles only when I feel good and know it’ll be an “easy” rep. I don’t want to come across as lazy; grinding out heavy deadlift singles just doesn’t sound very productive to me at this time. As long as I’m confident I can get 5+ reps with my TM, I’ll trudge on and try not to worry about what I’ve pulled for a single.
Saturday, 19 June 2016
Cycle 15, Week 3, Day 4 - Overhead Press [FSL Rest-Pause]
agile 8, tuck jumps
Overhead Press - [TM 135]
55x5, 70x5, 80x3
100x15/3/3 [FSL Rest-Pause; PR]
Superset w/ Press
Band pull-aparts: 100 total
Chins: 17,10,10 [palms in. last two sets were with a 2 second hang at bottom between all reps]
1a. Dips: 70 reps in 4 sets [30/17/13/10]
1b. DB Hammer Curls: 4x15
Cycle 15 in the books. I got 7-9 reps on the main lifts during the final week, so I’ll increase the TMs and keep cruising along. Cycle 16 will be the same as 15, except I’ll change squats to 5PRO to compensate a bit for the extra running. Now isn’t a good time to try and set PRs in the squat while also trying to increase running/sprinting.
Sunday, 19 June 2016
3 mile bike to track, 1 mile easy run with various running skills/drills.
2x200 w. 200 jog recovery [:35, :36; 1:20 recovery]
6x400 w. 400 jog recovery [all six were 1:16; ~2:30 recovery]
2 mile easy run, 3 mile bike home
Added a couple 400s from last week’s session. Nothing special to write about, except that running fast is always fun.
Cycle 16, Week 1, Day 1 - Back Squat [5s PRO, FSL Widowmaker]
agile 8, jumping jacks
Back Squat - [TM 280]
115x10, 140x5, 175x3
Superset w/ Squat
Leg Press: 3x15 [close stance, light weight]
Back Raise: 4x15
Ab Wheel: 7x15 [ssw/ leg press & back raises]
10 mile run. [8:00 first mile, 7:40 second mile; final 8 miles ~7:25/mile pace]
Longest run in six months. I had the day off work, so I decided to see how a ten miler would feel. Forgot my heart rate monitor, but pace felt easy throughout. Current plan is to do two track sessions a week and a long run once a week. If things get messy/hard, the long run will be ditched first because I don’t need the aerobic conditioning as much as the lifting/sprinting.