Tcoyle Log

[justinbass]

Originally Posted by tcoy777

I don't care how much I can bench to a certain point. I just want to keep improving on my deads and squats. To me its more functional then a bench.

You've just had the lifting epiphany.

Standing Barbell shoulder presses("The Press") are MUCH more functional upper body lifts that Bench presses. It was a sad day when the Bench press got added to power lifting competitions, and an even sadder day when The Press was removed from them. The Press engages everything from your legs and core for stability, to your back, chest, and arms for the pressing.

A few years ago Mens Health had a cover article about "The best lift for six pack abs." The lift was the Squat. The core stability needed for the lift, and the fat burn caused by such a powerful lift is why they chose it, and they were right.

And I'll argue until I am blue in the face that the deadlift is the king of lifts. EVERYONE had to bend over and pick something up, and most people have bad backs when they are older. Solution? Deadlifts.

Keep up the good work, and congrats on those deadlift PRs. Great numbers!

P.S. I am doing deads and squats later this afternoon, and this post has me excited for the workout! Time for some PRs!

[ToniL]

Congrats on the PR's!! I too am amazed at your runs after the workouts, that's impressive (and yes a bit insane :-) but heck life is short and whatever floats yer boat right? You certainly inspire me and your wife must be in 7th heaven if you move furniture upstairs for her!!!

Toni

[nutbar]

Originally Posted by tcoy777

I need to not push it so hard on my long runs for a bit. Just take it easy and enjoy the run.

I've been doing quite a bit of running reading lately and that's what all of the training programs seem to say. Just get the miles in but get them in nice and easy on the long runs.

Originally Posted by stingo

The key is knowing when and how to push it, and when and how to let it go.

Someone needs to bottle that. I'd buy.

[tcoy777]

Originally Posted by kfisherx

First of all NICE DEADS and RACK PULLs!!!! Aren't they the most awesome exercise??! I love both of them for some reason. The rack pulls I just love because you can lift like a monster.

RE the 10 miler..... I would not worry at all about this one. Take some time to rest and re-feed and keep on trying. If you keep bonking on the runs that re-think your eating, sleeping and workout schedules. I know that doing HIIT (hill sprints are the best) training that my distance runs are way easier especially the hills.

Karla, you are so right on the Rack Pulls. I need to get them below knee level this week. I am not that concerned on the long run really. Marathon training does not start for a few weeks. It bothered me during my 1/2 training that I could not hold 1/2 marathon pace during training. When race day came it became a non issue and it was real easy. I think the heat had more to do with then anything. It was not really hot, just the first day that I ran that fast in it, I think.

Originally Posted by justinbass

You've just had the lifting epiphany.

Standing Barbell shoulder presses("The Press") are MUCH more functional upper body lifts that Bench presses. It was a sad day when the Bench press got added to power lifting competitions, and an even sadder day when The Press was removed from them. The Press engages everything from your legs and core for stability, to your back, chest, and arms for the pressing.

A few years ago Mens Health had a cover article about "The best lift for six pack abs." The lift was the Squat. The core stability needed for the lift, and the fat burn caused by such a powerful lift is why they chose it, and they were right.

And I'll argue until I am blue in the face that the deadlift is the king of lifts. EVERYONE had to bend over and pick something up, and most people have bad backs when they are older. Solution? Deadlifts.

Keep up the good work, and congrats on those deadlift PRs. Great numbers!

P.S. I am doing deads and squats later this afternoon, and this post has me excited for the workout! Time for some PRs!

Good luck on your lifts. I certainly agree with the squats and deads. I do want some improvement on the bench, but in the end its not the lift I will ever focus on. Rather have a strong healthy back later in life.

Originally Posted by ToniL

Congrats on the PR's!! I too am amazed at your runs after the workouts, that's impressive (and yes a bit insane :-) but heck life is short and whatever floats yer boat right? You certainly inspire me and your wife must be in 7th heaven if you move furniture upstairs for her!!!

Toni

Thanks Toni. She was surprised when she came home and I just finished putting it together. Think it was better off this way as she missed all my cussing the directions out!

Originally Posted by nutbar

I've been doing quite a bit of running reading lately and that's what all of the training programs seem to say. Just get the miles in but get them in nice and easy on the long runs.

Yeah that is what I normally do. I thought I would try a couple of these long runs before I start my training to see if my projected time is within reach. I am pretty sure the time I have in mind is the perfect pace. I may never see it in training and probably not see it on the long runs anyway, or at least not for the whole run. I seem to always pick up about 10 sec a mile during the real race. The biggest thing I need to learn during this training time is to start slow and leave something in the tank. I am horrible at this.

[liftintexas]

wow, man. constant improvement. making great gains

[marthand99]

Great workouts! I'll join those that are impressed that you're running after lifting! Usually I have to drag my ass into the locker room. I have to run at a completely different time of day.

I usually bonk on the long runs when I haven't been eating enough carbs. GU helps me get through that to a point, but yeah, it sucks. I hate that feeling, like my legs are full of lead. Anyway. Good job knowing when just stop for a bit and take it easier.

[tcoy777]

Originally Posted by liftintexas

wow, man. constant improvement. making great gains

Thanks, Slowly but surely I am getting there.

Originally Posted by marthand99

Great workouts! I'll join those that are impressed that you're running after lifting! Usually I have to drag my ass into the locker room. I have to run at a completely different time of day.

I usually bonk on the long runs when I haven't been eating enough carbs. GU helps me get through that to a point, but yeah, it sucks. I hate that feeling, like my legs are full of lead. Anyway. Good job knowing when just stop for a bit and take it easier.

Thanks. I have not felt that bad on a run in awhile. Its weird, I ate a big pasta dinner the night before too! I honestly think my body was not in for 2 10 mile runs in 2 weeks. I have not tried that since my 1/2 marathon training. I am too addicted to hitting a certain miles per week and month thing. Need to learn from you that rest is your friend!!

[tcoy777]

On a side note my wife and I went to a free outdoor concert featuring the Nashville Symphony last night at the park I run in. It was an amazing night. We packed some food and I made some chocolate and peanut butter parfaits for us. We did not know the line up going in and to my surprise it was very good and wide ranging

First was the Star Spangled Banner - What is there to say about this that has not already been thought about. I just love hearing a Orchestra play it. So much emmotion.

Next was John Williams Liberty Fanfare - They explained that this piece was created for the Statue of Liberty dedication back in 80's. It was a good piece and well done. Very Americana.

Brahms Hungarian Dance, NO 5 - Had the crowd clapping and kids dancing like the sugar crack addicts they are anyway.

Holst - Jupiter, the Bringer of Jollity from The Planets - They said this was probably the most played English piece of classical music ever. It was really good. Not sure the time period of the work but seemed more on the modern side to me. I may need to get some Holst in the future.

Strauss - Radetzky March. Another piece that I have heard before. Being only a hour show I think they picked parts of the movements that the crowd would recognize.

Dvorak - Slavonic Dances OP 46 NOs. 1,2,3 - Fun piece that once again I kind of knew. I believe this one was shortened as well.

Gershwin - Overture Girl Crazy. Good, but not my favorite.

Tchaikovsky - 1812 Overture - After studying Rachmonioff over the last few months, it was nice to hear his mentors famous piece in a new light. There really is something captivating about Russian composers for me. Not sure I am enough versed yet in Classical music to put my finger on it, but they just seem to pull that chord in my emotions more then others. I also find it interesting that this piece is held almost synonomis with our 4th of July. What they said that he wrote this to celebrate the Russian conquest over Nappolean. It just struck me odd, as a cold war enemy at one time, to now a days us using for out independence. It speaks to me that music is and should always transend political and social issues.

It was a great night not only did we hear great music. I found myself being amazed that how well classical music translates to the outdoor venues. Unlike a lot of music. We also were re-affirmed that my wife and I are no where ready for kids. The mass amount of kids running around and screaming, literally right in my ear, was enough to make me contemplate going under the knife! I understand its a free family concert and I normally love kids, but this one kid kept hitting me while he was flailing his arms all along ad-libbing to the classical music. I looked over at my wife and she confirmed our status of a kidless marriage. I think we will stick with dogs for now. When they drive you nuts you can lock them in their crates, children not so much or at least legally should not.

[Deserve]

When I was a kid my dad would take me to see the 1812 Overture at the outdoor theater here in town. I liked it so much I ended up going back 3 nights in a row. It's a spectacular piece of music.

[tcoy777]

Originally Posted by Deserve

When I was a kid my dad would take me to see the 1812 Overture at the outdoor theater here in town. I liked it so much I ended up going back 3 nights in a row. It's a spectacular piece of music.

For sure, its probably my favorite piece of classical music to this point in my life. Classical music, I am finding is just so powerful.

[tcoy777]

5-19-08

Warm Up
1 mile at 9:35
abs
Squats
1x10 at 45 lbs
1x5 at 135 lbs
1x5 at 205 lbs

Strength 2 Workout 3A

Squats
3x4 at 240 lbs (+5 lbs) PR Rep and Weight!!!
1x12 at 205 lbs (+5 lbs) PR Rep/Weight

1/4 Squats
3x3 at 290lbs (+5lbs) PR for these

Good Mornings
2x10 at 125 lbs (+5 lbs)

Dynamic Lunges
2x10 at 120 lbs (same)

Swiss Ball Crunches on Bosu Ball
2x25 at 60 lbs (+10 lbs)

Running on treadmill with 1% incline
1 mile warm up at 10 min
4x1/4 mile intervals at 7:30 pace with 2:30 sec jog in between.
1 mile cool down at 10 min.

total 4 miles in 34:08

Great workout today. I really wish the gym had a mirror in front of the squats. I feel like I may have not gone down all the way today. It felt good, but I still could not tell completely. The lunges felt better this week at this weight, so I will go up next week.

I don't know what got into me on the run. I went to just jog 3 miles and hit the 1st mile and thought lets do some faster then 5k 1.4 mile sprints. I ended up doing 4 of them and then a cool down mile. Felt GREAT!!! I will probably pay for it tomorrow.

[nutbar]

Beautiful workout and yay for the PRs!!

I'm snickering at the kid remarks up there! I have two brothers and neither one have kids. They get to see us once or twice each year and we're the best birth control EVER.

[liftintexas]

so very jealous of the squat PR's. way to go!

[tcoy777]

Originally Posted by nutbar

Beautiful workout and yay for the PRs!!

I'm snickering at the kid remarks up there! I have two brothers and neither one have kids. They get to see us once or twice each year and we're the best birth control EVER.

Thanks. I honestly am in awe of you that have children. I do want kids someday, but boy they seem like a lot of work. LOL. I don't know how you all manage working, kids, house work and still have time to kick butt on workouts. My wife and I agree that the best form of birth control was when she signed us up to teach the 2 - 2.5 year kids at church. UM enough said!!

Originally Posted by liftintexas

so very jealous of the squat PR's. way to go!

Thanks. I am looking forward to hitting the 300 lb mark, but before that I think I need to back it down a bit and refocus on my form. My knees are a bit more sore then normal today. Not sure if that was from the sprints or the squats.

[JorgenMan]

Originally Posted by tcoy777

My wife and I agree that the best form of birth control was when she signed us up to teach the 2 - 2.5 year kids at church. UM enough said!!

Ha! My wife teaches the 3-year-olds, so I know exactly where you're coming from. Honestly, though, kids are a ton of work, but worth every bit of it.

Good work on the PRs, by the way. I'm always amazed at people who can squat.