See BamaDave Run (and Lift)

[BamaDave]

TUES. 6.6.06
PM WORKOUT

NEW RULES OF LIFTING, STRENGTH PHASE II, WORKOUT D (#1)

SUPERSETS WITH FULL REST BETWEEN EXERCISES:

A1. BB PUSH PRESS (180 sec. rest; Tempo = 201)

WARMUP SET: 4x120

WORK SETS:
[Target Reps=4]: 4x150
[Target Reps=4]: 3x155 (F-4)
[Target Reps=8]: 7x140
[Target Reps=12]: 11x125 (F-12)


A2. WIDE GRIP PULLUPS (180 sec. rest; Tempo=201)

[Target Reps=4]: 4x +35
[Target Reps=4]: 4x +40
[Target Reps=8]: 8x +20
[Target Reps=12]: 12x BW


B1. DB INCLINE BENCH PRESS: (90 sec. rest; Tempo=211)

[Target Reps=4]: 4x 72.5 (e/h)
[Target Reps=4]: 4x 70 (e/h)
[Target Reps=12]: 10x 60 (e/h)

B2. SEATED BB ROWS: (90 sec. rest; Tempo=211)

[Target Reps=4]: 4x150
[Target Reps=4]: 4x150
[Target Reps=12]: 6x120 + 4x120


C. DB UPPER BODY RUSSIAN TWIST (90 sec. rest; Tempo=202):

Target reps=6

12x +30 (each side)
8x +50 (each side)

----

It looks like my push presses are about 15-20# better than my straight BB presses. I must need to work on getting more momentum from the leg push. I seemed to get the loads correct for the wide grip pullups, because I was right at my limit on each set. I was close to a 45-degree angle for the DB Incline Bench Presses, and the first set was too much load for me - I had to really bring my lower back off the bench to get those up.

The Seated BB Rows (a sub for seated Cable Rows, since I have no cables) were a disaster. I don't see how to do these - my knees are in the way. I couldn't get a decent range of motion. I could see doing these as DB Rows, or I may just sub single-arm DB rows for this exercise.

[BamaDave]

WED. 6.7.06
AM RUN

TOTAL DISTANCE: 6.55 miles

I ran nine 0.5 mile repeats on the road with rest intervals until my heart rate dropped back to 120. I had this set up as a workout on my Forerunner, but it kept losing the satellites. I tried to restart a couple of times, but finally just gave up and manually ran the repeats until it said I hit 0.5 miles (when signal held) or I reached 3:00 (when signal was screwed up). I was in the 2:50's for most that seemed to be correctly measured or close to it, except for #7 and #8, which were uphill. My rest periods were mostly around 1:30, which is good, except for the recoveries from the uphill repeats, which were over 2:00. A good workout but frustrating as far as having reliable info. I'll have to go back to the track for the next one.

The next couple of days should be challenging -- with a run tomorrow morning, squat workout tomorrow night, and then a 10K trail race on Friday the day after my squat pummeling!

[kuri]

Good work Dave. With your leg strength once you get your legs into it your push press loads should sky.

The volume of work you put on your lower body is inhuman!

[BamaDave]

Thanks, Chris - I think some of it is confidence. I still don't trust myself to get higher loads over my head. LOL.

---------

THURS. 6.7.06
AM RUN

DISTANCE: 7.2 miles
TIME: 53:45
AVE. PACE: 7:28/mile

It seems like my moderate intensity run paces are hanging around this range for right now. At least they aren't getting slower. I hope I'll start speeding up again soon. My legs are starting to feel more "normal," so maybe the reduced mileage is allowing some recovery.

I should be well-fueled for a double day today of running AM and weights PM. I was by myself last night, so I took the opportunity to pig out on a massive feast of Indian food.

[twinsavsvikingsfan]

I don't know how you do it! All that running still plus the lifting. My mileage is getting higher and I have no energy at all! I have been having trouble just keeping my eyes open in class with running- let alone doing a huge squat or deadlift workout! Awesome job.

[BamaDave]

Well I was too wiped out to do the squats last night. LOL! By the time I got the kids home and finished all of my "chores," I would have been starting at 9:30. So I'm doing it this morning and then running my trail race this evening. I think that may be better anyway, since the soreness won't have really started.

[BamaDave]

FRIDAY 6.9.2005
AM WORKOUT

NEW RULES OF LIFTING, STRENGTH PHASE II, WORKOUT A (#2)

A. SQUATS [180 sec. rest, Tempo = 201]

Warmup Sets:

5x180
5x220
5x250

Work Sets:

[Target Reps=4]: 4x275 (up 15)
[Target Reps=4]: 4x280 (up 10)
[Target Reps=4]: 4x290 (up 15)
[Target Reps=12]: 12x250 (up 5)

B. QUARTER SQUATS [180 sec. rest; 201 Tempo]

[Target Reps=3]: 3x350 (up 25)
[Target Reps=3]: 3x355 (up 15)
[Target Reps=3]: 3x365 (up 15)


Supersets with Full Rest between exercises (90 sec/ Tempo = 201):

C1. GOOD MORNINGS: [Target Reps = 8-10]

10x180 (up 5)
10x180 (up 5)

C2. DYNAMIC LUNGES: [Target Reps = 8-10 each leg]

10x107.5 ea. leg (up 7.5)
10x107.5 ea. leg (up 7.5)


D. INCLINE BENCH CRUNCHES: [Target Reps = 6]

6x +50
6x +50

-- When I got to the end of the Quarter Squats and my legs were quivering uncontrollably, I was definitely asking myself why I decided to do this workout on the same day as a race! The hardest part of the Quarter Squats is keeping the bar from slipping down my back to the point that I can't get it back on the pins - LOL. I was glad my legs didn't collapse during the lunges like last week. The lunges seemed solid - I'll have to add more weight next time to those - back to the point that caused the collapse last week.

I still have no details about today's 10K trail race. I have a feeling it will be a 5K loop course run twice (which I dislike), because there is a 5K option for the race. It's supposed to be the same route that will be used for a triathlon championship on Sunday. The course is described as "challenging," and that's all I know. It's so dry, I can't imagine it will be wet and sloppy. It should be a lot of fun - I am really looking forward to it. I know it won't be a fast run given the terrain and the temperature - which should still be in the 90's at the 6PM race start time. At least it should be shady!

[Buk]

Wow, you are moving a lot on the squats! Good job Dave.

Trail race sounds like fun, but I agree that repeated loops suck. Good luck tonight, hopefully it is over before the pain from the squats sets in.

[BamaDave]

Thanks, Craig. I was happy with the depth on most reps, although I seemed slow on the tempo. I tend to drag/hesitate a little near the bottom, wondering whether I can go lower.

[kmwest]

Good luck on the trail race. I did a trail 10k a while back that was the two-loop style, that sucked. Just be sure not to get caught up with the 5k runners who will probably going faster than you want.

[jruck37]

Good luck in your race, Dave!

[BamaDave]

FRI. 6.9.06
XTERRA 10K SCRAMBLE
OAK MOUNTAIN STATE PARK, AL

Thanks for the well-wishes guys!

It turned out to be a two-part race for me. The part before and the part after I twisted the crap out of my right ankle , which was probably in the 4th mile. The first part I was running solidly (I think - it's hard to tell with no mile markers and the Forerunner was useless in the dense woods). My start was slower than I would have liked, because we were funneled immediately onto a narrow road shoulder, and several slower runners had placed themselves near the front. I was pretty close to the 0.5 mile point (where they had the first aid station - huh??? At 0.5 miles???) before I was able to get enough room to break away. At 0.5 miles, we turned onto the trail. I soon realized that this was going to be a very hard run, with constant switchbacks and turns... lots of big tree roots across the narrow trail, etc. It was very fun, though - I really liked it. I ran a good portion of the race alone and was holding my position solidly (which I didn't know at the time was 5th place overall ). The first three miles were mostly uphill, although only one stretch had a really severe grade - as in, you pretty much had to walk part of it, and even that was hard. In the fourth mile, I finally saw a couple of runners ahead of me on a switchback, but I don't think they were "catchable." Soon after that, I leaped over a log and landed awkwardly on my right foot and twisted it pretty badly. I was able to keep running on it, even though it was obviously swelling and slowing me down pretty significantly. Since we had climbed for what I estimated was most of the first half of the race, I really expected most of the second half to be downhill -- but that was a bad expectation. We really just went up and down on some long, steep, difficult hills. Eventually I was passed by three runners, including the top 2 female finishers... plus a guy who I had held a solid lead over (he finished the race 3 minutes faster than me - which shows how much time I lost). Actually, I was pretty happy that only 3 runners passed me. I finally finished in 53:08. I imagine I would have finished in the 48-49 minute range if I hadn't screwed up my ankle. The winner (a guy who looked like a 30 minute-ish 10 K'er) finished in 41:XX, and the second place guy finished in 45:XX, which tells you something about this course! I finished 8th overall (48 total finishers), and it took almost 80 minutes for everyone who entered to complete the run.

Twisting my ankle sucked, but I really liked the trail race and the extra challenge of an obnoxious course... not to mention the obnoxious weather (which the announcer, from Hawaii, kept pointing out to us over and over and over again - ugh -- "it suuuuure is hot and HUMID here in Alabama" -- yes we know, thanks! ). I'm looking forward to running more of these - certainly much different from a road race.

I was pretty worried about my ankle after the race, because it had swelled pretty badly and became painful soon after I finished. I don't think it's too bad - it's still very swollen, but I can walk around on it reasonably well. Somehow I think my Sunday long run is out :p, but hopefully this won't put me out of the running game for too long. It could have been worse, and I can't really complain too much, since this is the first time I have significantly hurt myself running. And it least it happened in the "off season."

[twinsavsvikingsfan]

Sucks to hear about your ankle , but it sounds like you have a great attitude about it and it may not be all that bad. Plus, it sounds like you had a really good time. Great job! You and km can have those trail runs, though!:p

[BamaDave]

Thanks, Jim. This morning I am more pissed off, because my ankle is still swollen and more painful to walk on than last night. I'm going to go nutso this weekend. I don't even think I can do the next NROL routine, which is all upper body.

[Bill2380]

Sorry to hear about the ankle Dave. If you were able to finish the race, you're either one tough sombitch or not hurt that seriously, or both. Take the weekend off, ice your foot, ice some beer and rest up.

You've done BOM and NROL. How do they compare? I'd like to do some strength work later after this "Murph" thing was considering both of them. Any ideas would be appreciated.

[BamaDave]

Thanks, Bill. Yeah I don't think it could be all that serious if I was able to run through the injury. Definitely irritating, though.

BOM and NROL are both excellent programs. My strength is increasing better on NROL, but much of my BOM experience was simultaneous with training for my first marathon... so I don't know how that impacted it. I like the correlation of "basic human movements" with the exercises in NROL - it seems like a very sensible approach. Another thing I like about NROL (Strength Program - I haven't done the others) is that you hit these basic movements twice per rotation of workouts -- hard one time with barbell work at the beginning of the workout, and then as secondary work later in another workout (ex. BB bench press in Workout B, then DB bench press in Workout D... or heavy squats in Workout A followed by unilateral squat work in Workout C). I think that may help progress.

[jruck37]

Way to fight through your injury and finish strong, Dave!

I hope you have a quick recovery.