See BamaDave Run (and Lift)

[BamaDave]

Thanks, kmwest!!

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MON. 4.2.07
PM WORKOUT

COSGROVE'S UNDULATING PERIODIZATION PROGRAM PHASE II
UPPER BODY - VERTICAL WORKOUT 5
PHASE 2 WEEK 5/ WKT 3

All sets = 3 sets of 12/ 90 sec rest between sets and supersets/ 301

A1. CLOSE GRIP CHINUPS: BW: 12; 12; 8+4

A2. BB MILITARY PRESS: 105#: 12; 12; 10


B1. WIDE GRIP PULLUP: BW: 6+3+3; 5+4+3; 5+3+2+2

B2. DB ARNOLD PRESS: 42.5# e/h: 10; 40# e/h: 12; 11-1/2 (almost got 12)


C1. EZ BAR CURL: 77#: 12; 12; 12

C2. GAGNE'S CYCLONES: +20# dumbell: 12; 12; 12 ea. side


-- I felt pretty good about this one. I made gains across the board versus the last time I did this workout about 4 weeks ago, although they were pretty modest. This time, I made myself do all of the chins and pullups with mini-setting instead of using an assist with my toes up on a bench to finish off the sets. I thought 72 total chins and pullups would be good practice for the "300" workout. I subbed in Gagne's Cyclones for the Russian Twists for something harder.

[RobLL]

72 pullup/chinups ENVY

[BamaDave]

Thanks, Rob.

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TUES. 4.3.07
AM RUN

DISTANCE: 5.05 miles
TIME: 38:15
AVE. PACE: 7:34/mile

-- Pretty good run this morning. I was very good and did my foam rolling before and after plus the dynamic leg routine before starting the run. Plus Kevin's contortionist ITB stretch on the floor. The first three miles were hard, and I averaged around 8:00 pace for those... then about 6:57 average pace for the last two miles, which were much easier due to the net downhill. I've noticed some shin pain on downhill stretches, but that was reduced today versus Sunday. I'm not sure whether that's adaptation to the orthotics or a need to re-adapt to downhill running. Not a big deal, although I'm happy that it was not as pronounced today. Blisters from orthotics are not as bad, either!

[Johnka]

Nice job on the pullups, Dave! You're well on your way...

[UpNorth]

Glad to read you're adapting to the orthotics with no ITB issue. It must feel really good to be back on the road again.

[BamaDave]

Thanks, guys! It does feel good to be running again, and the local dogs are appreciating the opportunity to attack me while I'm on foot once again!

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WED. 4.4.07
AM BIKE RIDE

DISTANCE: 10.35 miles
TIME: 48:12
AVE. SPEED: 12.9 mph

-- Nice morning - breezy and cool with less humidity. Now it's supposed to get cold again, but that will be good running weather!

[BamaDave]

WED. 4.4.07
PM WORKOUT

COSGROVE'S UNDULATING PERIODIZATION PROGRAM PHASE II
UPPER BODY - HORIZONTAL WORKOUT 6
PHASE II, WEEK 6/ WKT 1

A-C = 2 sets of 25; 201 tempo; 30 sec rest between sets and supersets
D= 3 sets of 12/321/60 sec rest

A1. REVERSE GRIP BENT OVER ROWS: 120#: 25; 22 (+20#)

A2. BENCH PRESS: 105#: 2x25 (+15#)


B1. DB ROWS/ ELBOW OUT: 35#: 2x25 each side (+10#)

B2. INCLINE DB PRESS/ PALMS IN: 35# e/h: 25; 22 (+5# each hand)


C. EZ BAR LYING TRICEPS EXTENSION: 37#: 2x25 (+5#)


D. DB SWISS BALL CRUNCHES: +100# (2 x 50#dbs): 3x12 (same)


-- Pretty good workout overall. Last time I did this workout, I was a little too conservative on the loads. This time, I got it pretty close to max ability on most, including two exercises where I failed at 22 reps on the second set. I probably could have gone a little higher on the bench presses. I had to take some pauses to get through that second set of triceps extensions. I'm hoping to go ahead and do the lower body workout tomorrow and get back on schedule, so hopefully I'll sleep well tonight for some good 3-rep sets of deadlifts and front squats tomorrow.

[BamaDave]

THURS. 4.5.07
PM WORKOUT

-Dynamic Lower Body Warmup

COSGROVE'S UNDULATING PERIODIZATION PROGRAM PHASE II
LOWER BODY - WORKOUT 6
PHASE WEEK 6/ WKT 2

A-B = 6 sets of 3; 321 tempo; 90 sec rest between sets

C= 2 sets of 15; 60 sec rest between sets and supersets

D= 3 sets of 12/60 sec rest


A. SNATCH GRIP DEADLIFTS: 220#: 5 (wmp); 250#: 3 (wmp); 270#: 3 (wmp); 300#: 3; 310#: 3; 3; 3; 315#: 3; 320#: 2


B. FRONT SQUATS: 120#: 5 (wmp); 160#: 3 (wmp); 195#: 3 (depth not good); 185#: 3; 3; 3; 3; 3


C1. BARBELL LUNGES: 40#: 2x15 ea. leg

C2. STEP-UPS: 40# (two 20# DBs): 2x15 ea. leg


D. DRAGON FLAGS: 3x12

-- The deadlifts were pretty good. Last time I did two sets at 290, 3 at 300, and one at 310. This time 5 of the sets were 310 or higher, although I bailed on the third rep at 320 when I felt my form break down. Front Squats seemed mediocre. Last time I used more weight, but I noted that I wasn't happy with my depth. When my depth felt too shallow at 195#, I dropped back 10 pounds and concentrated on getting down lower. I'm trying to stick with Front Squats, because I know they are a really good exercise, but my ego is yearning to do some back squats. On the other hand, I'm sure my front squats are suffering in this phase from following the deadlifts. In the next phase, squats are the main focus of the lower body workout, so I'll likely stick with the FS's and keep working on my form.

I also added back some low weight to lunges and step-ups... still being careful not to aggravate my tender widdle ITB.

I was planning to get up around 5AM to run in the AM, but then it hit me that the sun is staying up late enough now for me to run at home after work... and Friday is one of two days I can do that... so the hell with the 5AM thing!

[BamaDave]

FRI. 4.6.07
AM RUN

DISTANCE: 6.75 miles
TIME: 53:36
AVE. PACE: 7:56/mile

-- This went pretty well - my hardest course since restarting running last week. I dinged one side of my hip last night when my form broke down on the deadlifts, and that affected my gait at first... however, the mobility warmup before running helped a lot... I expected it to be worse. What a contrast - Tuesday it was very warm for my morning run, and this morning I was in a sweatshirt with temps. in the 30's and fairly strong winds. We're supposed to have the coldest April temperatures ever in recorded history here over the weekend, so I guess I am going to get some Winter running done this year after all!

[kuri]

You nuts? What happened to the post-work run?

320 w snatch grip is really good! You must have a steel vice for a grip.
I'm just wondering if you it's the most beneficial to do heavy DLs and FSs in the same workout, especially considering your situation. I might do a hip dom one day and knee dom movement heavy the next time. Then again what do I know, it's Alwyn's program.

[BamaDave]

Thanks, Chris. My wife told me late last night that she won't be at home this evening, so that meant a morning run for me... unless my daughters wanted to come along with me.

Actually, the DL's and the FS's in the same workout isn't in Alwyn's program. His workout calls for the DL's and a superset of BB Lunges and DB Stepups. I added in the FS's, since I was unable to do loaded lunges and stepups without aggravating my tendonitis problem. Plus, I didn't want to go 8 weeks with no squats! I agree, though, it isn't ideal.

[BamaDave]

Originally Posted by kuri

320 w snatch grip is really good! You must have a steel vice for a grip.

I'm using a snatch grip width, but my hands are in a mixed pronated/suppinated grip. No way could I go that heavy with both hands pronated. I Googled around for info on snatch grip DL's, and it sounded like the width was the reason for using this grip, so I didn't even think about going pronated on both hands!

[BamaDave]

SAT. 4.7.07
AM WORKOUT

COSGROVE'S UNDULATING PERIODIZATION PROGRAM PHASE II
UPPER BODY - VERTICAL WORKOUT 6
PHASE 2 WEEK 6/ WKT 3

All sets = 5 sets of 6/ 30 sec rest between sets and supersets/ 311

A1. CLOSE GRIP CHINUPS: +25: 6; 6; 6; 4; 4

A2. BB MILITARY PRESS: 120#: 6; 6; 6; 4; 4


B1. WIDE GRIP PULLUP: BW: 6; 6; 4+2; 4+2; 5+2

B2. DB ARNOLD PRESS: 40# e/h: 6; 6; 6; 6; 6


C1. EZ BAR CURL: 87#: 6; 6; 6; 6; 6

-- Pretty good - not stellar. My gains were kind of modest versus the last time I did this workout. I couldn't go beyond 4 reps in the last two sets of chins and military presses - the 30 second rest breaks killed me on those. I probably could have handled a little more on the DB Arnold Presses. I'm still having some soreness/stiffness from dinging myself during DL's on Thursday night, which made the military presses a little tough. Hopefully this will go away before my next DL workout!

I had a bike ride planned for today but have tons of stuff to do to get ready for family and friends coming tomorrow for Easter since I am playing the role of chef. Hopefully this evening I can get out there! It's gonna be cooooooooold and windy - really a rude change. Tonight it supposed to be the coldest April night ever in recorded weather history here . Should make for a Winter-like run in the AM!

[rgv]

Love the log, specifically the graphs of your run/bikes (how ever did you get that?!). Question though: It looks like you usually split your lifting/cardio days and do PM/AM workouts. Do you do double days (morning run and a lifting afternoon session) and how did it work out for you?

[BamaDave]

Thanks, rgv - the elevation graphs are from MotionBased.com, a subscription service that uses data from my Garmin Forerunner GPS watch to log workouts and create all kinds of geeky graphs.

I do AM/PM doubles as times, once or twice per week. It's almost always an AM run or bike ride and then a night time weight workout. It generally works out fine depending on how much sleep I got the night before. :0

[BamaDave]

SUN. 4.8.07
AM RUN

DISTANCE: 11.15 miles
TIME: 1:28:12
AVE. PACE: 7:55/mile

ELEVATION PROFILE:



-- This was a good run overall - I originally planned 10.2 but decided to extend it a little since I was feeling so good. I'm feeling more and more comfortable with the orthotics - only a little irritation at the "blister" locations on my arches and essentially no shin pain on the downhills anymore. As long as I continue not to have problems, I should be able to run a decent 1/2-Marathon in Indianapolis. I won't be able to come close to threatening my PR, but I was afraid that I would be struggling to even run 13.1 miles. I won't set a goal until close to the race and will probably keep it reasonable since a PR is not possible.

I didn't have time to do any biking before going to an Easter church service. Also, I didn't have time to eat anything post-run, which was not a great idea!