JJackKrash's Training/Ski Log

Bigger Stronger Leaner Over 35 Lifter
21

[quote]LittleStrick wrote:
You know…I read your log and, as someone whose times behind a boat can be counted on 1 hand, have a hard time wrapping my mind around the workout. I know that I found it incredibly fatiguing when I did do it. Of course, I weighed 260# at the time. Thought I would drown before the boat ever got me out of the water.[/quote]

Hope this helps:

The slalom course consists of an entrance gate, 6 turn bouys, and an exit gate. To “run” the course, you need to ski through the gates, around all six bouys, and through the exit gates. The two things that make it harder is a faster boat or a shorter rope. When you practice skiing the course, you pick a start speed as slow as 26 mph then increase the boat speed by two miles an hour every time you are successful until you hit the max. 34 mph is the max for old farts, 36mph is the max for the young guns. Then you start taking rope off of a 75’ line. 22off, 28 off, 32off, 35off, 38off, etc. until you miss the pass. A practice “set” is usually six “passes” through the course or three falls, whichever comes first.

The boat speed is governed by a cruise control system that is based off engine rpms that needs to be adjusted by skier and passenger weight and sometimes wind speed. That is the + an - designations I used above for the “perfect pass timing system”–I keep track of that because it tells me about how much wind I was dealing with. There are magnets in the course and an electronic timer that lets the driver know if the boat speed is within a 1/4 mph tolerance on each pass. At 34 mph, it takes the boat 16.95 seconds to travel through the course. A faster time means a fast boat, and a slower time means a slow boat. Thats about it in a nutshell. Its very exhausting and addictive.

22

[quote]jjackkrash wrote:
LittleStrick wrote:
You know…I read your log and, as someone whose times behind a boat can be counted on 1 hand, have a hard time wrapping my mind around the workout. I know that I found it incredibly fatiguing when I did do it. Of course, I weighed 260# at the time. Thought I would drown before the boat ever got me out of the water.

Hope this helps:

The slalom course consists of an entrance gate, 6 turn bouys, and an exit gate. To “run” the course, you need to ski through the gates, around all six bouys, and through the exit gates. The two things that make it harder is a faster boat or a shorter rope. When you practice skiing the course, you pick a start speed as slow as 26 mph then increase the boat speed by two miles an hour every time you are successful until you hit the max. 34 mph is the max for old farts, 36mph is the max for the young guns. Then you start taking rope off of a 75’ line. 22off, 28 off, 32off, 35off, 38off, etc. until you miss the pass. A practice “set” is usually six “passes” through the course or three falls, whichever comes first.

The boat speed is governed by a cruise control system that is based off engine rpms that needs to be adjusted by skier and passenger weight and sometimes wind speed. That is the + an - designations I used above for the “perfect pass timing system”–I keep track of that because it tells me about how much wind I was dealing with. There are magnets in the course and an electronic timer that lets the driver know if the boat speed is within a 1/4 mph tolerance on each pass. At 34 mph, it takes the boat 16.95 seconds to travel through the course. A faster time means a fast boat, and a slower time means a slow boat. Thats about it in a nutshell. Its very exhausting and addictive. [/quote]

Good grief! That is too much to have to think about. I much prefer the - add 10 pounds and lift…add 10 pounds and lift.
I will have to say that I enjoyed the skiing the few times I did it. Even if my grip, quads and lungs were toast afterwards.

23

[quote]LittleStrick wrote:
jjackkrash wrote:
LittleStrick wrote:
You know…I read your log and, as someone whose times behind a boat can be counted on 1 hand, have a hard time wrapping my mind around the workout. I know that I found it incredibly fatiguing when I did do it. Of course, I weighed 260# at the time. Thought I would drown before the boat ever got me out of the water.

Hope this helps:

The slalom course consists of an entrance gate, 6 turn bouys, and an exit gate. To “run” the course, you need to ski through the gates, around all six bouys, and through the exit gates. The two things that make it harder is a faster boat or a shorter rope. When you practice skiing the course, you pick a start speed as slow as 26 mph then increase the boat speed by two miles an hour every time you are successful until you hit the max. 34 mph is the max for old farts, 36mph is the max for the young guns. Then you start taking rope off of a 75’ line. 22off, 28 off, 32off, 35off, 38off, etc. until you miss the pass. A practice “set” is usually six “passes” through the course or three falls, whichever comes first.

The boat speed is governed by a cruise control system that is based off engine rpms that needs to be adjusted by skier and passenger weight and sometimes wind speed. That is the + an - designations I used above for the “perfect pass timing system”–I keep track of that because it tells me about how much wind I was dealing with. There are magnets in the course and an electronic timer that lets the driver know if the boat speed is within a 1/4 mph tolerance on each pass. At 34 mph, it takes the boat 16.95 seconds to travel through the course. A faster time means a fast boat, and a slower time means a slow boat. Thats about it in a nutshell. Its very exhausting and addictive.

Good grief! That is too much to have to think about. I much prefer the - add 10 pounds and lift…add 10 pounds and lift.
I will have to say that I enjoyed the skiing the few times I did it. Even if my grip, quads and lungs were toast afterwards.[/quote]

Ha, looking back at my post, it does sound complicated. But from the skler’s perspective its as simple as run course, shorten rope, repeat till failure. And after you get the boat dialed in, that’s really all there is to it.

24

Dead day, Week 3, wave 1, Training Max 335.
Time in: 6:00 a.m.
Time Out 7:15
Weight 208.8
BF% 24.1 (Tanita Estimated)

Warm Up. Mobility work in Sauna, 1/4 mile, 4mph, 8 degree incline, Ten Plyo jumps to 30"box with full squat on top.

Deads:
Warm up: 45 x10, 95 x10, 135 x6, 185 x6, 230x3
Working: (75%) 250 x5, (85%) 280 x3, (95%) 315 x10 (Rep PR).
Asst. BBB: 170 x5 sets, x10 reps.

Dips: BW x10, BW+10 x10, BW+20 x10. BW+30 x10, BW+40 x8 (+3 after dropping weight).

Hamstring Curls: 50 x10, 90 x10, 130 x9.

Chins/Neutral Grip: 8, 6 (75 total for the week)

Training notes: Deads felt good, very little lower back pain. I did learn from a personal trainer who had her client doing a circus balancing act on the bosu ball near us that the “bar isn’t designed to be used like that, it will bend if you set it down too hard, here use this pad to cushion it.” I guess my decent wasn’t as soft as she liked and it was scaring her client. I offered to lift off the bosu ball if she thought it might help, but my partner quickly intervened and thanked her for the tip. 6 weeks ago I pulled 315 5 times and felt pretty good about it, so maybe the program is actually working.

25

Congrats on the PR. Your weights are increasing quickly. The 5/3/1 program is really working for you.

26

Thanks eco. I am excited about the program. It does seem to be working well for me so far.

27

Ski Log
Lucky Lake
Boat: 206
6:30 p.m. , Air Temp. 100, water temp. 98. Wind speed: 5-10 from the east.

First set:
Run 32 mph, 15 off
Run 34 mph, 15 off
run @34 mph, 22 off.
2@ 34mph, 28off
1@34 mph, 28 off
4@34 mph, 28 off

Second set.
Run 34 mph, 15 off
5@34 mph, 22 off
run@34 mph, 22 off
2@34 mph, 28 off
2@34 MPH, 28 off
3@34mph, 28 off
4@34mph, 28 off

Notes: 22 felt easy today, almost turned 5 last pass, should have ran it. Hopefully will be running 28 soon.

28

Bench Day.
Weight: 208.8 lbs
BF% 22.2 (Tanita estimated)
Time in: 6:15 a.m.
Time out: 7:45 a.m.

Bench: Warm up. 45 x10, 95 x10, 145 x3.
Working sets: (75%) 170 x5, (85%) 195 x3, (95%) 220 x 10 (rep PR).
Assitance: Bench: 115 x5sets x10reps, 135 x10 reps.
Neutral Grip chins: 8,6,6,5,4,4,4,3 (40 total–woo hoo!).
Incline DB Bench: 45 x10, 65 x10, 90x5, 80 x5.
Kroc Rows: 45 x10, 65 x10, 95 x20

Notes: Good session. I had 1 finger of help at the end on the last rep of bench, so really 9 reps. Even with 9, still a rep PR using the Wendler formula. Also, I am really happy with the chins and Kroc rows. I am hoping to start getting 50 chins per session soon and will start adding weights once I get to 10 BW reps. One more session (squats) before deload week, which I am a little disapointed about. I don’t really want to deload, but my joints feel like they need it. Se va.

29

[quote]jjackkrash wrote:
Bench Day.
Weight: 208.8 lbs
BF% 22.2 (Tanita estimated)
Time in: 6:15 a.m.
Time out: 7:45 a.m.

Bench: Warm up. 45 x10, 95 x10, 145 x3.
Working sets: (75%) 170 x5, (85%) 195 x3, (95%) 220 x 10 (rep PR).
Assitance: Bench: 115 x5sets x10reps, 135 x10 reps.
Neutral Grip chins: 8,6,6,5,4,4,4,3 (40 total–woo hoo!).
Incline DB Bench: 45 x10, 65 x10, 90x5, 80 x5.
Kroc Rows: 45 x10, 65 x10, 95 x20

Notes: Good session. I had 1 finger of help at the end on the last rep of bench, so really 9 reps. Even with 9, still a rep PR using the Wendler formula. Also, I am really happy with the chins and Kroc rows. I am hoping to start getting 50 chins per session soon and will start adding weights once I get to 10 BW reps. One more session (squats) before deload week, which I am a little disapointed about. I don’t really want to deload, but my joints feel like they need it. Se va.
[/quote]

Take your deload and be happy, it’s there for a good reason esp. for us old farts.

Nice bench sessions and those pull-ups are looking great. I want to get to 5 sets of 10 before I start adding weight again.

30

[quote]soldog wrote:
jjackkrash wrote:
Bench Day.
Weight: 208.8 lbs
BF% 22.2 (Tanita estimated)
Time in: 6:15 a.m.
Time out: 7:45 a.m.

Bench: Warm up. 45 x10, 95 x10, 145 x3.
Working sets: (75%) 170 x5, (85%) 195 x3, (95%) 220 x 10 (rep PR).
Assitance: Bench: 115 x5sets x10reps, 135 x10 reps.
Neutral Grip chins: 8,6,6,5,4,4,4,3 (40 total–woo hoo!).
Incline DB Bench: 45 x10, 65 x10, 90x5, 80 x5.
Kroc Rows: 45 x10, 65 x10, 95 x20

Notes: Good session. I had 1 finger of help at the end on the last rep of bench, so really 9 reps. Even with 9, still a rep PR using the Wendler formula. Also, I am really happy with the chins and Kroc rows. I am hoping to start getting 50 chins per session soon and will start adding weights once I get to 10 BW reps. One more session (squats) before deload week, which I am a little disapointed about. I don’t really want to deload, but my joints feel like they need it. Se va.

Take your deload and be happy, it’s there for a good reason esp. for us old farts.

Nice bench sessions and those pull-ups are looking great. I want to get to 5 sets of 10 before I start adding weight again.[/quote]

Thanks! I know I meed the deload and I am going to do it, but its hard to get up at 5:30 am knowing its a deload. Also, I would so love to get 5 x 10 on chins. I have been weak on those, but they are starting to come around.

31

July 17, 009

Ski Log
Lucky Lake
Boat: 196
6:15 a.m. , Air Temp. 70, water temp. 91. Wind speed: zero, Conditions: Dark, thunder clouds clearing.

First set:
Miss gates (missed them in the dark) 32 MPH
Run 34 mph, 15 off
5 @34 mph, 22 off.
run@ 34mph, 22off
1@34 mph, 28 off
2@34 mph, 28 off

Second set.
Run 34 mph, 15 off
5@34 mph, 22 off
run@34 mph, 22 off
1@34 mph, 28 off
2@34 MPH, 28 off
2@34mph, 28 off
3@34mph, 28 off
2@34mph, 28of
2@34mph, 28off

Notes: 22 felt easy agin today, but not much success at 28. Need to work on wide gates and patient 1 ball. Skiing in the dark on the first pass was a bit different, but conditions were otherwise perfect.

32

Squat and Press day.

Weight: 208.5 lbs
BF%: 22.4 (Tanita estimated)
Time in 8:15 a.m.
Time out: 9:45 a.m.

Warm up: 10 Plyo Box Jump to 30"box, body weight squats, mobility work in sauna

Squat: Training Max 300
Warmup: 45 x10, 95 x10, 135 x5, 185 x3
Working sets: (75%) 225 x5, (85%) 255 x3, (95%) 285 x12 (Rep PR).

Assistance: 185 x5sets, x10 reps.

Press: Training Max 145
Warm up: 45 x10, 55 x10, 75 x3
Working sets: (75%) 110 x5, (85%) 125 x3, (95%) 135x8 (Rep PR).
Assistance: 80 x10, 80 x10, 80 x10, 70 x10, 70 x10

1 Leg Cybex Squat Press: 4 Plates x10, 6 plates x10, 8 plates x5, 10 plates x3.

Neutral Grip Chins: 9, 7, 6, 4, 4, 4, 4, 3, 3, 3, 3, 3, 2, 3, 3 (61 total reps–woo hoo!).

Training notes: Felt strong today, ate 1/2 family size pizza and quart of ice cream last night, maybe that helped. Weight holding steady, may increase cardio during deload next week (meaning I might actually do some cardio).

Want to get down to 198. I almost passed out after squats, depth felt good, working on proper breathing. Increased BBB assistance weight on squats substantially. First time wearing a belt–Inzer lever belt.

Not sure if I am using it properly. Chins are really coming along. I am wiped out. Will watch the Open tomorrow and see if Watson can win one for us old guys.

33


Skied early this morning, conditions: perfect. Ran 32 mph, 34 mph, 22off, then 28off–off the dock and got 2 at 32. Post 40 PR. Ran 28 again in second set. Third set, fatigue set in and barely ran 22 off. Oh well, fantastic day. Coupled with the squats and all the chins yesterday, and I can’t shovel enough food in me. Thought I might post a pic or two from this morning, we’ll see if it works.

34

Here’s another:

35

And a long shot of our little piece of heaven:

36

Cycle One, Deload, Deads.
Time in: 6:10
Time Out: 7:10
Weight 209.2
BF% (22.7 Tanita Estimated)

5 Min. treadmill 4 mph, 12 degrees.

Deads: 45 10, 95 x 10, 135 x5, 170 x5, 200 x5, done. No BBB assistance.

Assistance: Dips 5 sets 10 reps BW.

Hamstring curls: 50, 70, 90 x10.

1 DB side bends 70lbs. x 4 sets x 10 reps per side.

4 sets 15 reps situps on ball

10 hanging leg raises.

3 sets 10 reps GHR w/ BW.

Foam rolling, mobility work.

No chins.

Done.

Notes: It felt weird to go to the gym to not really workout. At least that’s what it felt like. But my joints need the rest and I convinced myself that I need to deload to get stronger over the long run. I probably won’t ski again till Friday as well. No tendinitis pain, but elbows, forearms and wrists feel like they could use a rest.

37

Cycle one, deload, bench
Time in: 6:15 a.m.
Time out 7:00 a.m.
Weight: 210.4
BF%: 22.5 (Taninta estimated)

Bench: 45 x20, 70 x 20, 90 x5, 115 x5, 135 x5.

Chins: 5,5,5.

Incline DB Bench: 45 x10, 55 x10, 65 x10

DB Rows: 45 x10, 55 x10, 65 x10.

2 sets 5 hanging leg raises

Run down and up 15 flights of stairs

Notes: Elbows hurt today for some reason and my whole back felt tight. I skipped a ski opportunity, but will likely ski tomorrow a.m. Felt a little stupid working up to a 135 bench but I got over it. Looking forward to wave two starting Tuesday (after squats and presses deload on Saturday).

38

[quote]jjackkrash wrote:
Skied early this morning, conditions: perfect. Ran 32 mph, 34 mph, 22off, then 28off–off the dock and got 2 at 32. Post 40 PR. Ran 28 again in second set. Third set, fatigue set in and barely ran 22 off. Oh well, fantastic day. Coupled with the squats and all the chins yesterday, and I can’t shovel enough food in me. Thought I might post a pic or two from this morning, we’ll see if it works. [/quote]

When I 1st saw the pic I thought, “They have icebergs where he skis??” I’m gonna go hide in a corner now.

39

So the cortisone shot seems to have kept the elbow tendinitis at bay?

40

[quote]LittleStrick wrote:
So the cortisone shot seems to have kept the elbow tendinitis at bay?[/quote]

So far the tendinits has not returned, although my elbows are a bit sore. I think this has to do with the the fact I have been using an old rope and need to replace it with one that gives a little (new ropes have a little strech to them). I have been holding fast and not done any wide grip back exercises or direct bi exercises and I think this has also helped. I am keeping my fingers crossed, but I still feel pretty darn good and haven’t had any real wrist or forearm pain since I had the shot.