Ben's month-long mini-log

[Phaedrus49er]

A friend finally called me out on posting online bulletins and such looking for a Marine/mud buddy partner, so now it's time to put up since I didn't shut up. Here are the goods:

Semper Fi Racing Series - event #1
Marine Buddy Challenge

Details of what the race comprises can be found here:
--timed sit-ups
--timed push-ups
--a sandwich round of buddy carry, jumping jacks, cherry pickers, jumping jacks, and buddy carry (can be same orientation as first time)
--5K(ish) with pack holding 10% of bodyweight

I've had a week off from any kind of training whatsoever, which has been nice. My last program was the original Core Performance (the last three-week phase took over a month due to illness and some really odd insomnia), and I was going to extend it to six weeks but just couldn't push it, so I'll restart that program at a later time.

Long story longer, this here mini-log will chronicle my training leading up to the event on January 26. The plan is to follow a CrossFit-style program of my own makeup (including movement prep, core development, and regeneration techniques learned in Core Performance), meaning each day will be unplanned until shortly before the workout itself, but I will focus on energy system development as I think that is my biggest weakness for something like this. I do have upper body strength deficiencies (I max out around 25 push-ups at a spurt right now, and about 8 bodyweight overhand pull-ups), but hopefully rep pacing will help those come event day.

This will be my first event of this type, so frankly, my only goals are (a) to finish and (b) to not finish last. As always, feedback and critique are greatly appreciated.

[Phaedrus49er]

Today's workout:

5 rounds as quickly as possible
--row 500 meters
--10 feet-elevated push-ups

(Note: I won't be timing these types of workouts, just completing as quickly as possible.)

This seemed like a good starting point for having done nothing for a week or so. I'll likely do a similar setup targeting lower body tomorrow (tabata squats, anyone?), spend a hungover New Year's Day on regeneration (foam rolling and stretching), then shoot for a 5K and/or sprint session later in the week.

[jcool20010]

Interesting Stuff you have going here...

you might want to look into something called Crossfit, if you've never heard of it.


Welcome to CrossFit: Forging Elite Fitness


seems to be the type of training you're looking for.

[Phaedrus49er]

The plan is to follow a CrossFit-style program of my own makeup

[Victoria]

Hey, good luck, Ben! If that doesn't work out for ya, there's always NROL4W!

Seriously, that looks like a lot of fun. I'm sure you'll burn it up!

[Mahler]

Ben,
Good luck. I think a few of us will be holding your feet to the fire on this one.

[RacerBill]

You're off to a good start, Ben. Kick some tail in that challenge!

[Phaedrus49er]

Today's workout:

--50 burpees ASAP

Yeah, so much for getting a good balancing routine to yesterday's upper body, but hey, that was the LONGEST six minutes of my life. Okay, second-longest next to a full wrestling match.

Thanks for the encouragement, folks. I figured posting this here would keep me accountable. As for NROL4W, I'm a wuss, so I'll stick with CP (for now)

[Phaedrus49er]

Warm-up:
--foam roll
--10 basic movement prep exercises from Core Performance, 5 reps each

Superset (60RI)
--one-arm DB snatch (5 reps each arm)
--Russian twists on Swiss ball with weight (10 reps each side)

Stretching

-----

Yeah, I blew off yesterday. Just too much went into New Year's Eve I really wanted to do some posterior chain and core work, so I think today took care of that. For now. We'll see what tomorrow brings. This was also my first workout of any kind using Powerblocks (a buddy of mine is letting me use his since he doesn't use them). I may end up buying these second-hand from him. Good stuff.

[K-Court]

I'm a wuss.

Remember the 400m of walking lunges? Wuss? I think not.

Good luck with the training and the event. Another one of your goals should be not to spew.

[Phaedrus49er]

Originally Posted by K-Court

Remember the 400m of walking lunges? Wuss? I think not.

Dude, I saw that as a CrossFit routine one day. I totally came up with that. Grrr... However, that does make me want to go do it again. Maybe Friday since I won't have a workout on Saturday (most likely, no guarantees).

Originally Posted by K-Court

Good luck with the training and the event. Another one of your goals should be not to spew.

Thanks, man, good call. I'll add that to the list.

I also just realized how much the title of this thread sucks. Can a mod fix it with something, ya know, cool?

[K-Court]

If you do, you might want to schedule in two or three no-walking days afterwards!

(Yeah, your log title will be sure to attract the babes, man! )

[Phaedrus49er]

Okay, Rob, in your honor, today's workout:

--400m walking lunge

I dunno if it was time since the last one of these workouts, or if it was all the hip-dominant work I've done as part of my rehab, but this time went much better than last time (two-plus years ago). Now, I say this before waking up in the morning, but so far, so good. I feel some foam rolling (on my brand new Foam Roller Plus that came in today )and more stretching coming on tomorrow

Yeah, this thread definitely needs a new title. The current one sounds like I was battling constipation for a few weeks. I'm open to suggestions

[Cynic]

Originally Posted by Phaedrus49er

I feel some foam rolling (on my brand new Foam Roller Plus that came in today )and more stretching coming on tomorrow

I almost bought that one. It looks like it's gonna hurt!

[Phaedrus49er]

Originally Posted by Cynic

I almost bought that one. It looks like it's gonna hurt!

Oh yeah, I can't wait to get on it. I've just about worn out my basic foam roller in that the middle of it is almost squishy (ends are still fairly rigid). I tried squeezing this new one last night just to test it; obviously, it didn't give at all. I think the foam is more for tactility rather than any kind of "give."

Morning follow-up note: There's definitely some fatigue, but it's not debilitatingly painful like last time.

[BamaDave]

Did you do your 400 meters of walking lunges at a track? If so, please post comments of other people at the track.

The race sounds like a blast. I would love to do something like that.

[Bill2380]

I did the 400m walking lunge thing a few weeks ago......hurt for a week. Hopefully your results are better.

I remember a long time ago you were selling a Concept II rower, not still around is it?

[Phaedrus49er]

Originally Posted by BamaDave

Did you do your 400 meters of walking lunges at a track? If so, please post comments of other people at the track.

I did. However, it was literally sundown with the temperature falling through 45F at the time, so there was only one other person out there (a lady walking a mile with eardrum-bursting headphones on).

Originally Posted by Bill2380

I did the 400m walking lunge thing a few weeks ago......hurt for a week. Hopefully your results are better.

I remember a long time ago you were selling a Concept II rower, not still around is it?

The first time I did it, I literally couldn't walk for two days and was in significant pain for a week. This time, there's a tad more fatigue than usual plus a little extra pain, but nothing to the point where I can't workout; I just won't hit my legs hard for a couple days.

I was selling one? Really? I remember looking to buy one (which I did), and there's no way I'm parting with it, but you're more than welcome to come here and use it

[Phaedrus49er]

Warm-up:
--foam roll (THERE'S the pain!)
--10 basic movement prep exercises from Core Performance, 5 reps each

YTWL, 10reps, 5lb DBs, on Swiss ball

Stretching



My head kept saying "heavy weights, heavy weights," especially since I was only going to do a horizontal push-pull session. My body said otherwise, especially after foam rolling. Now granted, I'm sure rolling would've been painful anyway on my old worn-out roller, but I chose to use my new roller instead. Back, okay. Glutes, a tweak but okay. Hammies, something's amiss. IT bands, BOOM! Yeah, tears, shakes, good hurts, good times. I'll give my body another day or two and a recovery workout or two before doing anything substantial again

[Phaedrus49er]

Still feeling it from the lunges the other day, so a repeat of sorts:

Foam rolling (on my old roller; got through without crying this time)

5 rounds as quickly as possible
--row 500 meters
--10 feet-elevated push-ups

Stretching



I know I'm going to have to do a 5K or two within the next two weeks just to see how I'm doing with that (tentatively planning on a full trial run of the challenge this coming weekend). My other concern is (and always has been) pushups. The change this round was doubling the height of my feet from 18" to 36", putting more load on the exercise and more closely approximating the event's pushup setup (partner holding my legs up at the ankles). If anything, I overestimated the training height, so the event height will be easier.

[Phaedrus49er]

It seems I've worked myself into a three-day cycle. Hey, whatever.

Warm-up:
--foam rolling (on the new roller)
--10 basic movement prep exercises from Core Performance, 5 reps each

Supersets (2 sets each):

#1:
--DB alternating bench press
--Russian twists on Swiss ball

#2:
--Bulgarian split squats
--reverse crunches (holding Swiss ball with legs)

#3:
--2-point DB rows
--Swiss ball lateral rolls



I'm likely not going to post rep/weight schemes just because this isn't really a formal program, and with very few exceptions, my goal is to not repeat a workout. Suffice to say that I'm basing my loads on my last recorded workouts from a couple weeks ago, so failure toward the end of a set isn't out of the question. Onward.

[Phaedrus49er]

Track session today, which involves hip mobility, moderate-impact plyometrics, and sprint form (which begets speed). If I'm feeling really ambitious, I'll trot a couple laps after it's all over. I'd don't really have a hard-and-fast routine I follow, just a list of various movements I pick and choose from in order of gradually increasing intensity, so no real need for a formal warm-up. Of course, stretching comes at the end.

Based on my ending laps, I really need to get my endurance running back up to snuff within the next two weeks, but that shouldn't be a problem.

[Phaedrus49er]

Oh HELL no I'm not getting sick again...

Warm-up:
--10 basic movement prep exercises from Core Performance, 5 reps each

Work:
--3 sets - power clean + push press
--2 supersets - cable woodchops / reverse cable woodchops
--first attempts at kipping pullups



I think this was my first attempts at Olympic lifting since last April. So far, the hammy is good if not a little tweaked from the track the other day, but nothing substantial. I needed the cable core work to add a dimension that I can't get at home (isometrics and Swiss ball stuff). As for kipping pullups, well... let's just say I need to develop some serious grip strength to pull those off. I'm fine with dead-hang pullups, but the added inertial weight produced on the downswing is a bit too much for me to do, at least at the end of this particular workout. I'll try them at the start next time. This time, I just used a flat bench for my feet and got used to the feeling of opening up my shoulders and whole-body extension and flexion. I tried and failed a couple unassisted kips.

[liftintexas]

good luck on not getting sick.

man, I'm thinking i have to give the foam rolling a go. Just never really believed in it.

[Phaedrus49er]

Thanks. I'm right on the brink of getting sick, but I'm beating it back like the red-headed stepchild that it is. Spent twelve hours in bed (well, on the couch) overnight, which seems to have helped a lot. As for rolling, I didn't think much of it until I tried it. HYOOGE difference in recovery time. As for today:

Foam rolling before leaving the house

Practice run-through of the Buddy Challenge:
--light dynamic warm-up (just enough to break a sweat in the 40F wind chill, didn't want to waste energy here)
--max sit-ups for 60sec (90sec RI to simulate partner performing same)
--max push-ups (feet elevated) for 60sec (90sec RI)
--20 bodyweight tabata squats (subbing for 30yd buddy carry)
--25 jumping jacks
--50 cherry pickers
--25 jumping jacks
--20 more tabata squats (since I'm carrying her both times)
--50 overhead presses (guessing my backpack weighed ~15lbs, hopefully more)
--3-mile trail run wearing pack
--hoping someone would stop the room so I could get off



It wasn't nearly as bad as I thought it'd be, especially after I was sucking hard from two laps around the track following my speed workout a few days ago. It took about a mile for me to get into any kind of mental zone with the running, but after that, I only stopped a couple times long enough to make sure I was following the right trail (side note: trail running = interval training without even knowing it). Also, that zone carried over to my stride, which kept my pack from bouncing around (one of my biggest concerns for this event). So, I won't say that I'm going to beat this thing into submission, but I'm very pleased both with the trial run and the trail run (the first time I've run that distance--usually on pavement--in a few months). Now for a beer

[Phaedrus49er]

Welp, I sure did get (and am) sick, so I took the past two days off in hopes of kicking it, but no such luck, so in order to do SOMEthing:

--100 pushups



Granted, it was over the course of three hours, but I just wanted to get some volume in there. I'll probably get back on the rower when I start feeling better unless I get a burst to go to the gym (tomorrow might be good since it's supposed to sleet and snow all night tonight and tomorrow morning, so no one will be there)

[Phaedrus49er]

Actually made it to the gym today after taking some generic-brand Nyquil and spending most of the morning in a drunken stupor. I guess I hit the sweet spot after the intoxication and before the meds wore off:

Warm-up:
--10 basic movement prep exercises from Core Performance, 5 reps each

Supersets:

#1 (3 rounds plus 4th set of DLs):
--deadlifts (on step)
--Russian twists on Swiss ball

#2 (3 rounds):
--2-point DB rows
--reverse crunches with Swiss ball

2 sets - YTWLs on Swiss ball



I ended up doing singles during the last two deadlift sets as I became very lightheaded after setting the load down, so I decided to wait until the flashing lights and twinkling stars went away before doing a subsequent rep or two. I'm guessing it was from both the sickness and the meds, but hey, whatever. I needed to get out of the house anyway since I didn't go out last night like usual. I'm hoping tomorrow is a regeneration day, leaving Saturday for another trial run at the challenge course, but we'll see how I'm feeling after today's activities. My weakness continues to be push-ups, but I suppose it's a bit late to do much about that. I just have to pace myself so as to fail right when sixty seconds is up. Now to go butcher some Guitar Hero (which, by the way, is doing a number on my forearms for some reason).

[Phaedrus49er]

Okay, so I COULD'VE made it outside today, but I just didn't Instead, I decided to go to the gym for some new year's entertainment:

Warm-up:
--10 basic movement prep exercises from Core Performance, 5 reps each

Supersets:

#1 (3 rounds)
--drop squat press
--chin-ups

#2 (3 rounds)
--woodchoppers (up)
--woodchoppers (down)

Stretching



Not a whole lot to today, but after briefly toying with taking some PowerBlocks out to a track to do today's CrossFit routine (5 rounds: run 400m, 15 reps of 95lb overhead squat), I just wanted some shoulder stabilization work beyond YTWLs, so I simply did a vertical push/pull with some core stuff and badly-needed stretching. Now I sit and watch all this rain turn to snow, all of which will freeze tonight and make venturing out tomorrow iffy at best. At least I have my rower

[Phaedrus49er]

Now into week #2 of the sickness. Getting a little annoyed with it, but as long as it's gone in the next couple of days so I can recoup in time for Saturday morning. That being said, I did the practice run last weekend halfway sick and did fine, so I'm not too terribly worried. It'd just be nice to be able to enjoy it while I'm doing it:

Foam rolling

Supersets:

#1:
--DB hang cleans
--plank windmills

#2:
--1-leg DB Romanian deadlifts
--offset push-ups (one hand on medicine ball)



Eh, it is what it is. I'm not unhappy with my efforts; I just hate I've had to take so many days off due to illness, but maybe that's forcing me to not overtrain, which I'd probably be doing to prep for this thing. Anywho.

[Phaedrus49er]

So apparently I'm lacking humidity (as opposed to hydration). I drink water until I'm ready to barf, and no change. I sit at a humidifier for a few minutes, and life is good (until about an hour after I leave said humidifier). Oh well, coffee and adrenaline should get me through Saturday morning just fine, plus there will be pancakes afterward. What more motivation than that could I want?

Foam rolling

Warm-up:
--10 basic movement prep exercises from Core Performance, 5 reps each

Supersets:

#1 (3 rounds)
--DB thrusters
--Swiss ball lateral rolls

#2 (2 rounds)
--2-point DB rows
--side planks, 30sec each side

Stretching



Probably only two more entries coming to this log, one for a final workout and one recappipng the race. I've realized how uninspired this log has been as I haven't posted rep ranges, weight, rest intervals, et cetera, but my only real goal for this was to have written, public accountability leading up to the event. It's been fun just making it up as I go, but I'm looking foreward to getting back on a prescribed program (likely round #2 of Core Performance, especially since I got a massively awesome compliment on my visual progress from doing it ; plus, I just plain enjoyed the program, and there's plenty I can adjust this time around).