Cappy's From Fit to Fitter and Faster - TT style

[Keith S.]

Wow C. It's only been about a week or so and you have more replies in your log than I do in mine, which is about a month old. Either you workout more or just get a lot more attention. [img]tongue.gif[/img]

[Kaiser]

Well, about half of them are from me because we made an agreement way back when to respond to each other's logs lest we be the horrid stepchildren of the 'serious' forum.

Keith, if you had posed in a pink bikini, your response numbers would be up too! [img]tongue.gif[/img]

[cappuccino]

What math Kaiser? I just started my GPS where I stopped and measured back to where I started. If I was running the same distance at every sprint, I should have ended up where I started. SEEE??

PS They are NOT Fartleks, didn't you read Craig's answer??

On posts, well, I'm sure the bikini helped, but so did the discussioni on front squats. Plus Kaiser and I living up to our agreement. But MOSTLY I'm posting my workouts 5-6 days EVERY week.

Wed Feb 16th

Workout A

general and specific warm-up
(it's push-up day, so I did girl push-ups during the warm-up [img]smile.gif[/img] )

front squat: 65x8;75x8;80x8
eccentric pull-ups: 3x5

My legs were tired today, but I did the squats at same weight as last time, perfect form. JP even commented on my perfect form today as he zoomed by.

I reallly wanted the pull-up today, but it wasn't happening after those squats. (I might sneak in a pull-up on a running day for practice... [img]smile.gif[/img] ) I couldn't even tell my arms how to bend to lift myself up.

Split squats: 25x8;30x8;30x8
push-ups: 15, 12, 10

I had every intention of using the 35's on the squats, but alas, someone was using one, so I had to stick to the 30's. However, I did check to make sure he was actually using it and not holding it while resting. Seeee initiative (and relief [img]smile.gif[/img] )

Push-ups went well for the first 15, then I remembered to keep tempo, which makes them harder.

I think I'm going to rest tomorrow, unless the weather is sunny, and then I'll be outdoors.

Great day!!!

[Keith S.]

Keith, if you had posed in a pink bikini, your response numbers would be up too!

Maybe I'll have to do that then. [img]tongue.gif[/img]

[Kaiser]

What math Kaiser? I just started my GPS where I stopped and measured back to where I started. If I was running the same distance at every sprint, I should have ended up where I started. SEEE??

Actually, I do. Was just ribbin' ya. In a section of logs dominated with numbers, yours is the quuen of numbers because you not only post interval times, but distances in both feet and meters and also where you started and ended, etc. [img]smile.gif[/img]

PS They are NOT Fartleks, didn't you read Craig's answer??

Actually, I missed that first time around. OK, not technically fartleks, because you pretty much stop in between and the interval sections are too long. I'm still calling them that though. [img]tongue.gif[/img]

There is no emphasis on the transverse - I have never used that as a purpose in training.

Craig, thanks for your answer on the benefits of endurance planks to other activities. One more question: You are literally the first person I have heard that says that properly held planks do not train the TA. I'm confused - the plank doesn't activate the TA?

Thanks for letting me learn on your thread C.

[Craig]

They train the TVA along with many other muscles. I said there is no emphasis. That is not the goal to focus on one muscle.

I suggest you sign-up for my newsletters or re-read the related articles I have posted in the youth athlete training section.

[Craig]

C,

You will get stronger if you work harder on the first and second sets of your workout. If you can do 80 for 8 reps in your third set of squats, there's no reason to be doing 65 for 8 in your first set.

Craig

[cappuccino]

Gotcha. So try 80 from the beginning? I don't think I could do three sets of 80, or at least of the 80 I'm familiar with after doing two other sets with less weight.

The last set is pretty rough. Now have to retrain my brain tomorrow morning.

thurs feb 17th
Today was a rest day, although it was such a pretty and cool day, I wish I had brought my running stuff. However, I can tell I needed the day off.

[Craig]

Use a weight you can get 9 reps with. Then try and do three sets of 8. With perfect form.

Craig

[Kaiser]

I'd post something, but I know you want to keep the chatter down to a minimum, so.....

[img]smile.gif[/img]

[cappuccino]

So you post somthing about NOT posting something?? Gee thanks . You can always email/pm for chatter, ya know.

Fri Feb 18th

Workout B
general and specific warm-up

One arm db press:30x8;35x8;35x8
good mornings:65x8;75x8;75x8

I started higher on these. Amazing how the 35's were ok on the 2nd set. Definate struggle on 3rd set. Still getting used to tempos...I want to move faster with these(cause they're heavy!!). But am learning how coming up fast from the bottom really helps get it back up.

Good mornings felt ok at 75's and I don't want to be aggressive with these. My front squat must suck(or I'm being a baby) if I can do the same weight there as GMs.

I'm thinking I need a training partner to push me a bit more...especially after learning I wasn't working hard enough on first sets. I don't like thinking that!

1 leg stability ball roll: 3x12
BB row: 55x8;65x8;70x8

also started higher here, but I'm not supposed to go to failure on this section. BB rows are tricky, it's easier to do more weight, but not when actually trying to squeeze the shoulder blades.

1 leg ball rolls are killer after the GMs and paired with the rows. You wouldn't figure they hit the back much...but something's got to hold my rear up.

Starting on a sunday and then given a directive to cut out one interval this week and next really seemed to free up a ton of time. Didn't have to double up to get it all in.

Manana is intervals and core workout. Then massage. mmmm I need it!

[DKing]

Good mornings felt ok at 75's and I don't want to be aggressive with these. My front squat must suck(or I'm being a baby) if I can do the same weight there as GMs.

At one point I was GMing 100 lbs more than my front squat, now its about 50 lbs over is, so I wouldn't say that. Front squats suck.

Danny

[Keith S.]

PMing for chatter is just so exclusive :-( By the way, I could use a massage as well. How much do those run?

[cappuccino]

Thanks Danny. It's good to have a frame of reference.

Shouldn't you be resting for your big competition today??

Good luck and throw some huge boulders around. Don't forget the pics and report!

[Craig]

Your glutes and hamstrings should hold you up in the ball curl. Not your back. Your lower back should be under minimal stress.

craig

[Iceztiq]

Craig,

I was one of the guys who tried to be involved in your MF Program.. but i think my back problem will not allow me to participate. Poor me .

[cappuccino]

Craig--I wouldn't say my back was under stress during the ball curls, just that I'm more aware of it (or it's a little tired) after the GMs. But probably an opportunity to tighten up form. [img]smile.gif[/img] gracias

Also pretty interesting with this program is that I've felt a completely different kind of soreness. More or less can just tell I used those muscles the day before...and some tightness the first week, but no serious oueies yet. Which is quite convenient for 3-4 days of running. [img]smile.gif[/img] Might just be anecdotal, but still interesting.

Keith - my therapist is running a feb special on massages($15 cheaper!!!) , so that was my incentive to get one.

[cappuccino]

Sat Feb 19th

HIIT on bike

8 30 sec work and 90 sec rests

5min warm up and cool down

On the sprints I was targeting 350 watts...per the bike display.

Core workout

successful plank!

Ah, now I can relax f