Short answer, basically a bunch of body-weight work. I've been doing a bunch of micro/mini Cindy workouts off and on but rarely have been going the full 20 minutes. I did it today, looking forward to doing it faster next time.
A bit more distance and a bit more weight.
Sunday I ran 12 miles. There was a fresh layer of snow on the road, making it more difficult. I had my new Saucony Peregrine. Unfortunately I realized I bought them 1/2 a size too small.
Today I lifted a bit. Went for very few shorts sets to help me push the weight a bit.
Squats, 3x3 (125, 135, 145)
Bench, 3x3 (135, 145, 150)
Overhead, 3x3 (80, 85, 95)
Rowing, 3x500m with 1 min rest in b/w.
Finally back to being capable of benchpressing my weight.
Wednesday I boarding a plane...
decline bench press (5x45, 5x65, 3x95, 1x115 then 3x5x125)
low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x175)
deadlift (5x135, 3x185 then 1x5x195)
3x5 pullups
1x15 curl-Arnold press (2x20 db)
1x15 shrugs (2x45 plates)
Squat slowing quite a bit, will have to go to 5# increments soon. DL felt solid and can go up. Did decline bench as flat was taken, as usual. Finished with some accessory work for the shoulders/grip.
low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x165)
press (5x40, 5x70 then 5/5/4x80)
3x5 dips
10 back extensions
10 weighted situps (25)
10 weighted back extensions (25)
10 weighted situps (25)
Starting to notice the weight now. Squats went up OK but some slowing on the reps 4-5, though 3rd set went up easier than 2nd - it helped to lower more slowly and in control. Failed the last rep of the final set of press @80, mostly because of L rotator cuff pain. Might reset lower or work on incline bench for a bit.
No power cleans today, short on both time and space.
While Kenway is pushing more and more weight, I have been working on endurance this week.
Today: running class
Thursday:
- benchpress: 2x15 (115, 105)
- squats: 2x15 (95, 85)
- overhead press: 2x9 (75, 65)
- rowing: 2x500m with 1 min rest
Wednesday:
- stairs slow jog: 2x 20 up then down
Tuesday:
- vertical cable chop: 2x15
- cable single arm row: 2x15
- bridge with medicine ball between the knees, hips up and down, 2x15
- all fours single arm over head press: 2x18 (5)
- deadlift with dumbells: 2x15 (30, 25)
- climbing (lead: 5.8, 5.9, 5.10, 5.11, then fail on a 11 slab).
Sunday:
- running: 11 miles (slow).
Knee is slowly getting better. Saw a PT. She said I should stretch every day. I'll try.
Training at this time of year can be difficult. So here's a running video for inspiration:
Catching up on my posts, been c/w a simple linear strength cycle but bad about posting. Will retroactively update posts.
low-bar back squat (5x45, 5x95, 3x115, 1x135 then 3x5x155)
decline bench press (5x45, 5x65, 3x95 then 3x5x115)
deadlift (5x95, 5x135 then 1x5x185)
3x5 pullups
Squat is progressing slow and steady, a tad slow on the last few reps but it doesn't feel unsteady yet. DL felt good. M has been lifting with me and her form is improving nicely (though for some odd reason it's hard for her to get below parallel on the squat).
In reverse chronological order since last posts:
Friday
Running class (which includes an interlude of core workouts)
Bridge + 8# Medicine Ball Abductors, 2x15
Arm raises (to 90 degrees, palms out), 5x5 (15, 15, 15, 17.5, 20)
Finger rolls, 5x5 (30, 35, 40, 45, 50)
Pullups, 2x10
Overhead press, 5x5 (65, 75, 80, 75, 65)
Wall prayer stretch
Thursday
Vertical cable chop, 2x15
Good mornings
Cable single arm row with reverse lunge, 2x15
Bridge + 8# Medicine Ball Abductors, 2x15
All fours single arm over head press, 2x15 (5)
Rowing, 500m
Wednesday
Running stairs, 3x10
Yoga
What I refer to as Finger rolls involves letting a dumbbell in each hand roll to the tip of your fingers and then back up (just open and close the hands).
I have been trying to push it at those running classes. Here's a running video that Kenway found that has a good vibe (his words) for inspiration. For the HD version go here https://vimeo.com/113344181.
Went bouldering with K and Emilie last night at BKB. We did a bunch of stuff from V1 to V5. We worked the steep room for about half of them. Emilie was climbing strong, finally doing a V5+ she had been working on for a while. K and I looked like we need more practice.
Still getting back into weight training. This morning I did the following:
Squats, 3x3 (95, 115, 125)
Overhead Press, 5x5 (45, 65, 70, 75, 80)
Farmer's Walk, 2 x 30 steps (35 plates in each hand)
Frenchies, 3x3
A bunch of exercises for the hips, the Jane Fonda kind that K likes to make fun off.
I just read this article about the impact of exercise on DNA: interesting.
press (5x45 then 3x5x65)
low-bar back squat (5x45, 4x65 then 3x5x95)
power clean (5x45 then 3x5x75)
3x5 dips
Remembered to increase the squat load today, but still pretty light - might consider a bigger move up next time (to 115). Press felt heavy but no slowing yet, will go to 75 and see how that goes. PCs still a little light to really know if my technique is in the groove yet.
low-bar back squat (1x5x45, 1x5x65 then 3x5x85)
bench press (1x5x45. 1x5x65 then 3x5x85)
deadlift (1x5x135 then 1x5x155)
3x5 pullups
Oops, brain was still dormant and I forgot to increase the squat weight to 95 - will go up to 95 next time, no rush to push it. DLs felt good if a tad heavy, bench was smooth.
I'm noticing difficulty getting much beyond parallel even at these low weights, which might be a hip mobility issue (perhaps related to tight hip flexors from the uptick in running the past year).
A little higher intensity work with M on a SS offday.
3 rounds:
4 lap run (elevated "track" at the Y - maybe 300m total?)
200 m row
front plank
6 side kicks (3L, 3R on heavy bag)
The track at the Y is elevated around the periphery of the basketball court and is tiny. In fact, it's so short the sides are banked - reminds me of roller derby every time I see it. Not bad for intervals though. We did the row and plank as a partnered switch - had to hold the plank until the other person finished the row.
Man, I'm uncoordinated with the kicking.
K is not the only one returning to a regular training schedule (or at least trying to). After a month off due to a knee injury, I am back in action and I am trying to mix it up more than in the last couple of years.
Last week involved yoga, stairs training, an 80's style aerobic class, a treadmill running class, a bouldering session at BKB. This week started with a treadmill running class and yoga yesterday.
The program for today was to do some weights and running, trying to build in the challenge of running on tired legs. Here it is:
Benchpress 5x5: 115, 125, 135, 135, 115
Squats 5x5: 55, 65, 95, 95, 95
Pullups 5x5
Running: 10 min jogging at 10% incline, 20 min with no incline at about a 7:50 pace.
The first track on the ipod for today.
press (2x5x45 then 3x5x55)
low-bar back squat (2x5x45 then 3x5x85)
power cleans (2x5x45 then 3x5x65)
3x5 dips
2x30 sec front plank
2x10 medicine ball twist pass (with M)
Loads still feel light but I'm trying to stay patient. Still getting flexibility back at the bottom of the squat. Weight is low on the power cleans to feel the technique but I'm sure that will change soon enough.
deadlift (1x5x135 then 1x5x145)
low-bar back squat (2x5x45 then 3x5x80)
decline bench press (2x5x45 then 3x5x75)
3x5 pullups
Only one squat rack at the Y so I shifted things around a little. DL felt good but rusty, squats smooth at this weight (go to 85 or 95 next). Flat bench was taken so did declines instead.
low-bar back squat (5x45, 5x45 then 3x5x65)
overhead press (3x5x45)
power clean (5x3x45)
2x5 dips
Beginning a simple linear Starting Strength cycle today. It was a mental hurdle to start the weights so low, but in a few weeks I think I will likely appreciate the caution. Plan is to go 3x a week, alternating the workouts:
| Workout A | Workout B |
| 3x5 squat | 3x5 squat |
| 3x5 bench press | 3x5 overhead press |
| 1x5 deadlift | 5x3 power cleans |
| chinups/pullups | dips |
