the legs feed the wolf

[gobbla]

3m run
Avg Pace 8:40
Avg HR 159

3 sets all, add bar where a bar is needed
A1: DB Squat 10kg x 10
A2: Plank 30sec

B1: Bench Press 30kg x 10
B2: Multi-Directional Lunge (bw, 3kg, 5kg) x 9

C1: Wide Grip Cable Row (35kg, 30kg final two) x 12
C2: Side Plank 15sec

[gobbla]

7m run
Avg Pace 9:11
Avg HR 155

[Marykaa]

Originally posted by gobbla:
[qb] 10m run
Avg Pace 9:09
Avg HR 156

Felt some flu coming on last night (aching and feverish, sore throat, blah blah). [/qb]

so? did you run fast enough to escape from the flu?

[gobbla]

I think so [img]/images/graemlins/smile.gif[/img] I'm not feeling particularly inspirational this week so far. [img]/images/graemlins/laugh.gif[/img] I am feeling a little more on the healthy side of things though.

The hard running takes its toll, and I was actually motivated to get out the door this morning so there wasn't any pressing reason to get back home. Took it easy and kinda spaced out. Legs things recover a little. I moved all the runs up a day so I didn't have the typical 2 days off there on sundaymonday. I'm really counting on a nice recovery on thursday...easy lifting day on friday...and another good rest day on sunday to get all the way back in the groove.

I'm feeling pretty tender from the workout yesterday! Didn't feel like I really pushed (don't think I did for that matter) but I can deffinately tell today.

[gobbla]

Phase I Week I, Workout B
Add bar where appropriate, 1m rest between supertri sets

A1: Single Leg Squat (3x8, BW)
A2: Chin-up (3x8, BW)

B1: DB Bench Press (3x12, 15kg)
B2: Reverse Lunge (3x12, 10kg, 5kgx2)

C1: Overhead Squat (2x5, bar)
C2: Plank (2x1x45sec)
C3: Pushup (2x10)

D1: ISO Sumo Squat (3x1x30sec, 10kg)
D2: DB Row (3x12, 15kg, 12.5kgx2)

THAT was an eye opener. Tommorrow is going to be a stiff and sore day! That might have been one of the hardest workouts I've ever done. Not necissarily reflected in the weight (yet), but MAN that kicked my butt!

Run 4m
Avg Pace 8:11
Avg HR 156

Overslept so the run came directly after the workout. Even though it wasn't as good as I would have liked it's still where I want to be so I'm pretty happy overall!

[Marykaa]

Nice going! love the graph.. and I can actually imagine that workout.. (couldn't 2 months ago.. didn't know what supersets were)

could you remind me what Program you're doing?

reading logs is just starting to come together for me.

also.. the graphe.. is that one you made with a spreadsheet or does it come with a HR monitor or something like that? is triax elite the name of a program or of a HRmonitor.. ? (humm I should google instead of asking that here..)

(again, sorry if I'm making you repeat)

*EDIT*
triax elite

ok.. got it.. any personal remarks to add about it?

[BamaDave]

Nice run and gradual pace increase with a ramp up at the end! [img]/images/graemlins/laugh.gif[/img]

[gobbla]

I'm doing the McMasters 20wk youth rugby program from the TT package. It's a little more high repiso work than what I'd "like" to do...but it's a long program with high focus on unilateral movements, dumbells, gradual increases, and should be low enough volume that I can do it.

There really isn't any point in even trying a traditional strengthhypertrophy program...there's no way I'm eating enough calories, and I couldn't maintain the volumeintensity that one would require. Just from the running that I'm doing right now...in the infancy stages of the grander scheme I'm burning around 3,000 calories a week...that's over a whole days worth of food gone before I actually...live, ya know? I upped the calories a little and am force feeding a little, but still eating by my guidlines so MABEY I'm hitting 2,500 a day.

As I said before...I'm not certain if resistance training is even a wise move at all right now. But this was as close as I could easily find to something that would help with my goals.

I put up a review of the elite here. It didn't work out quite like I wanted with the pictures, but I think it shows the generally idea. [img]/images/graemlins/smile.gif[/img]

dave> thanks. today was the first day this week that I really felt up to pushing. I "typically" start off around a 9min pace and work down to a 7:30 or so...ending up with a low 8 overall. It seems really consistant to not really find a comfortable stride untill after a mile...mile and a half. without any reason to really push most of the time I just relax and let the stride come at its own pace.

The big ramp at the end I normally don't really do but it was raining pretty good by then and I wanted to get home!

Hopefully during the next training cycle I'll be able to put up some more respectible runs. I expect my times to start slowing down pretty dramatically accross the board with the miliage really starting to add up. Running hard with 12 miles a week is a whole lot easier than @ 30...which seems is creeping up awefully darn fast!

[Marykaa]

GOBBLA how many different programs are there in the TT package?

and ahhh yes! I remember reading that post in the first weeks I was here.. no wonder that graph looked familiar. [img]/images/graemlins/wink.gif[/img]

thanks.. very interesting

[gobbla]

There are 38 total downloads, some are 4wk programs (a new one every month), some are a lot longer. I guess there's a 6 month bodyweight series in the works.

A few are continuations of programs, some of the programs have several programs contained within.

[Marykaa]

Ahhh Thanks.. It's really overwhelming all the programs we read about when we start on the forum!

[gobbla]

yeah...if someone were looking for a long term set of programs that they could simply pick and choose...this works great. if you're willing to do some research and find your own, that's great. it's really just up to you.

IMO it's a pretty darn special program that is better than anything else out there. So special in fact that I haven't found it! What you get from one trainer will likely work as well as one from another for most of us. I don't think it REALLY begins to matter that much untill you're either REALLY good and need something specific...or you're doing something just totally wrong for what you're trying to achieve.

[Marykaa]

I can't say I'm really looking very hard for a program for myself.. the gym trainers give us the programs for free (included in our membership) so I have trouble spending more money for something the equivalent. Amélie at least knows what my aches and pains and Physio restrictions are.

But I do like very much to understand what people on the forum are doing. And for a long while.. I thought it was like just "one" program.. but everyone talked about it differently.. now I get the whole picture.

[gobbla]

yeah, TT is just the title of the grander scheme of training articles. There's a bunch of different programs for different goals.

I don't "think" that the one I'm doing really falls under the TT label...I'm not completely certain Craig even wrote it. Don't know where I was really going with that... [img]/images/graemlins/laugh.gif[/img]

Truth be told I've had about the best results of the past 3 years in the last six months or so before I moved out here doing free programs. Kind of tying into what I was saying earlier...I'm no where near professional level anything, so any "decent" program will give fairly good results. Mabey not as good as a "perfect for me" program written by a proffesional, BUT I'm not willing to drop two hundred bucks for two months worth of training info. It'd have to give me results that are physically impossible!

The only real thing I would say is try different methods. Excersises, setrep schemes, loading patterns, days per week. Too many people really fall into a dogma that "this is what you need to do" and that's just bull. Especially for a regular JoeJill. Variety makes things fun, and at the end of it all you'll be smarter about you and training methods in general.

[gobbla]

3 sets all, add bar where a bar is needed

A1: DB Squat 10kg x 10
A2: Plank 30sec

B1: Bench Press 30kg x 10
B2: Multi-Directional Lunge 5kg x 9

C1: Wide Grip Cable Row 30kg x 12
C2: Side Plank 15sec

[Marykaa]

The only real thing I would say is try different methods. Excersises, setrep schemes, loading patterns, days per week.

Those are wise words.. and I have been doing that [img]/images/graemlins/smile.gif[/img]

although not because I know that is the good thing to do .. but it is just in my caracter to try things [img]/images/graemlins/tongue.gif[/img]

but it does take time.. trying something just one week is not much good.


and now.. [img]/images/graemlins/confused.gif[/img] I'm wondering about something :

what do you mean by "add Bar where Bar is needed" ?

like in :

B1: Bench Press 30kg x 10

Do I have to read "BB Bench Press 30kg x 10 " ?

by "bar" do you mean "BarBell" and not just the "bar" of the BarBell?

oh no.. I think I got it..

does the Bar have an extra (specific) weight that should always be added to BB weight numbers?

how much is it?


(you have just witnessed Mary thinking)

[gobbla]

I *think* a typical olympic bar is in the area of 45lbs. When everything's lbs or kg it's not too hard to figure out...but adding 22kg or converting it over the other direction was more effort than I wanted to put into it. Of course now...that seems rather lazy. [img]/images/graemlins/laugh.gif[/img] Only had to do the conversion once!

[Terry Monk]

You're right gobbla, oly bar is 45lbs or 20.45 kg.

[gobbla]

15m run
Avg Pace: 8:36
Avg HR: 153