Great work going on in here Ben. You've been making steady improvements for a while. I still don't understand your notation for sprint intervals(how --10 x 100yds, 0RI, isn't just 1000yds) what happens at the end of each sprint - and are time improvements occuring because of faster running or faster recovery?
Great work going on in here Ben. You've been making steady improvements for a while. I still don't understand your notation for sprint intervals(how --10 x 100yds, 0RI, isn't just 1000yds) what happens at the end of each sprint - and are time improvements occuring because of faster running or faster recovery?
I'm not sprinting 1000 yards at a time I suppose I should note it as "active RI." Basically, I sprint 100 yards start to finish, decelerate, then jog back to the finish line, sprint 100 yards to the start line, decelerate, jog back to the start line, sprint 100 yards, etc (that's three reps of however many). Obviously, I'm not going at my absolute max sprint, but I'm certainly going at my relative (at the time) max, which invariably slows down as the reps build up.
Time improvements come from completing the work faster, so I'm guessing faster average sprint times per rep, but it could be a combination of sprint speed and less recovery, though if I'm getting down to the wire in beating a previous time, I'll stop much more quickly at the end of a rep and get turned around sooner, which makes the next rep relatively slower than it would be if I just let my momentum give out on its own.
Kinda make sense? Essentially, I'm doing wind sprints.
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Circuit x 4, 120RI
--pull-ups x 5
--KB hang cleans x 5 per arm @ 18kg
--KB hang snatches x 5 per arm @ 18kg
--KB swings x 5 per arm @ 18kg
--one-arm inclined push-ups x 5 per arm @ BW (~45-degree body angle)
--KB hang cleans x 5 per arm @ 18kg
--KB hang snatches x 5 per arm @ 18kg
--KB swings x 5 per arm @ 18kg
--bench jumps x 10 @ ~15-18" height
Notes:
--Only two days late getting to this one. Those work and logistics issues for which I'm taking off next week started a little early. I'm still planning to test my 1RMs sometime next week.
--Nearly two months since this one. At least it didn't feel nearly as much a death sentence as last time. I probably could've done an extra round, but I was crunched for time getting back to work. I either need to add a fifth circuit or start doing this for time. I could also stand to increase the KB load to 24kg, but that would mean neither of the other changes mentioned (just yet).
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Notes:
--Well, that was interesting. Absolutely no movement on my 1RM numbers from the end of my strength-focused gig that ended back in May (pull-ups not tested). On the one hand, I was a little disappointed given the gains I've made since then, but those have been almost all related to conditioning. On the other hand, this was probably better than I should've expected since I apparently haven't LOST any maximal strength, either.
--* denotes that I didn't wait a full 180sec, probably more like 60sec, but I wasn't as concerned with time as feel, and I was ticked that I missed the first attempt yet knew I could hit it, so I did.
--Now that my schedule is going to get back to normal starting tomorrow, hopefully I can get in some conditioning work before my formal workout week starts up on Saturday.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Notes:
--Finally back in the gym, this time right when it opened, which is prime for a Saturday (hardly anyone else in there, and those who are there look scared at the stuff I do ). For some reason, last week seemed to last FOR-E-VER, probably because I only had one workout, but I was too tired from my work schedule to do anything productive--sleep was a little more important. Now, I'm on for two weeks before another two weeks "off," which I really need to make sure is a back-off period rather than an off period (bad habit developing).
--Okay progress from last time. Push-press loads dropped slightly, but that allowed me to go heavier on the snatches. Squats were a little more solid this time, though still nowhere near ideal. Pull-ups held steady while push-ups got an extra rep.
--I started using a warm-up and stretching cool-down prescribed by Julie today, albeit slightly shortened since some of the movements are a little fatiguing right now, but I'll get up to speed soon enough. It's designed to address the nagging left TFL/ITB/LCL/TA issues I've been having for awhile. I'll need to plan on more time at the gym since it does add almost a half-hour onto my usual time there (likely to drop a little as I get used to the movements).
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Says the guy whose workouts convinced his neighbors he's a serial killer.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Core circuit x 3, 60RI
--Supermans x 10
--ABIB-plus leg lowering x 5/leg
--primitive rolling x 5/side
Notes:
--Knocked over a minute off my last time without really trying. Not that I completely mailed this one in, but I felt like I was sucking wind a good bit coming off a basically inactive week. Go team.
--The core circuit involves two core activation movements that Julie prescribed as part of her attempt to fix my left leg issues (ABIB = Athletic Body in Balance protocol with a small tweak). Yes, I know they're supposed to be part of my warm-up, but trust me, they worked just fine as part of this circuit, I dare say better than some of my usual stuff.
--As some of you noticed on my Facebook page, I've been toying with returning to school next fall. My reasoning is largely financial as well as academic/professional: a student loan at 2-3% interest, requested to the maximum amount (way more than needed to pay for school), would pay off higher-interest credit cards, not to mention that student loans don't count against you nearly as much as credit cards when applying for other loans (mortgage, car, etc), and I'd just pay on the student loans ad infinitum like I am now. Of course, this wouldn't just be a lark--I'd be returning to undergrad work for a BS in athletic training, a tenuous prospect since I wouldn't be able to keep my mouth shut in class about how outdated some of the material would be; however, I could make it happen over four years' time going half-time, or if going full-time made more sense in all areas of life, then I'd pursue some kind of business degree as well if the AT pre-requisites didn't line up for quicker work. All of this depends on how things are going by next summer, by which I hope to have (a) earned the CSCS, (b1) started up (profitable) boot camp and youth conditioning programs or (b2) found enjoyable and profitable work with just the CSCS, and subsequently (c) slid out of the radio lifestyle and work schedule, at least on a full-time basis (may keep some part-time work on the side). One happy possible side-effect of going back to school would be that I could get back into some of my A/V production work on campus, but that's a BIG "if" pending everything else workout out just so. So there.
/ramble
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Student loan debt is good debt, like a mortgage. Mostly because you have to pay that sucker till you die; but in the grand scheme of your credit rating, it's "good" debt.
You need a barbell, a sledgehammer, a box, a kettlebell, a heavy bag, bands, and 100 meters of open space. ...and the last thing is either jumping rope or actual skipping? How many guys on that site can pull all this shit together?
You mean this life change stuff might be real, and not just "I could do that" fantasization?
Dang, I missed the memo. I don't think I'm actually doing any of my stuff...
What's this I hear about you having trouble with the cover sheet on your TPS report?
Quote:
Originally Posted by UConnJulie
Which ones were tiring?
Usually the tiring ones are the ones you need the most!!
The core activation stuff if carried to the full rep scheme, which I expected, and also which is why I think it helped to break it up and put it in the core circuit, which actually gets me more reps. I just don't get the benefit (for now) of sustained effort. I'll email you about a tweak I tweaked.
Quote:
Originally Posted by Aoife
Student loan debt is good debt, like a mortgage. Mostly because you have to pay that sucker till you die; but in the grand scheme of your credit rating, it's "good" debt.
Bingo.
Quote:
Originally Posted by Lost Dog
Sometimes the WOW are odd.
You need a barbell, a sledgehammer, a box, a kettlebell, a heavy bag, bands, and 100 meters of open space. ...and the last thing is either jumping rope or actual skipping? How many guys on that site can pull all this shit together?
Which is why I skip a lot of them. They really seem to get away from a minimalist mindset a lot. Like I've said, it gets too CrossFit-y sometimes, as if you'd need a gym specially stocked for it. No thanks--my goal is to get away from the gym.
__________________ No Magic Pill (the log)
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Sprint intervals
--4 x 800m, 90RI (active)
+90RI
--4 x 50yd, 0RI
Total time - 27:14
Core circuit x 3, 60RI
--ABIB leg lowering w/ palm press x 5/leg
--primitive rolling x 5/side
--bent-knee reverse hyper x 5
Notes:
--Not sure where that burst came from, but not only did I destroy my previous time, I also beat my best time so far, which of course is nothing special, but hey, it's an improvement, dammit!
--Man, this seemingly innocuous core circuit is KILLING me. I think Julie and Eric Cressey are distant relatives somehow. Ya know, pain for entertainment and all
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Notes:
--How is it that I always end up walking to/from the gym on days I either have this lower-body superset or the lunge/lunge jump superset? Ugh.
--Okay gains from last time, but I'm almost certainly going to lower the weights on the first two movements. I've gotten into a bad habit of getting progressively heavier, which normally wouldn't be a bad thing, but this--the second lifting workout of the week--is supposed to be a speed workout, not a strength one, and I've been sacrificing speed for weight on these days lately. Must stop.
--Went to Earth Fare for the first time last night. It was under the guise of going to a beer-and-cheese pairing class they were offering, but it was cancelled due to the manager having a family emergency, so the girl and I wandered around and left with a couple goodies for supper. It's decent for what it is, though after eating some of the more naturally-raised meats from local farms over the past week (found at a farmer's market here), I really can't imagine needing to go back there for anything in particular since the local farms and Trader Joe's have mostly the same groceries for cheaper, plus my peanut oil is MUCH cheaper online. I will say that the $17/lb cheese we got (small wedge, not a pound) was well worth the price. Of course, I can't remember what it was for the life of me, but it's gone
__________________ No Magic Pill (the log)
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Circuit x 5, 90RI
--burpees x 7
--KB snatch x 3/arm @ 24kg
--burpees x 7
--KB swing x 3/arm @ 24kg
--burpees x 7
--push-ups x 10
TIME = 28:44
Notes:
--Another month, another repeat. I dropped a circuit in favor of a heavier KB load. I also decided to start timing this workout (including the 90RI between circuits) since I think I'm past just going for completion. That is all.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Notes:
--Better intensity over last time, especially in the C&Ps (no modifications this time). The power cleans also went straight through with only one or two blows mid-set.
--Lower-body superset held steady; upper-body superset held steady, though an earlier extra push-up rep took away a later rep, but bottom line is that I'm still up a rep over the past couple weeks.
--Saturday mornings at the gym are so scenic
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
I suppose I should note it as "active RI." Basically, I sprint 100 yards start to finish, decelerate, then jog back to the finish line, sprint 100 yards to the start line, decelerate, jog back to the start line, sprint 100 yards, etc (that's three reps of however many). Obviously, I'm not going at my absolute max sprint, but I'm certainly going at my relative (at the time) max, which invariably slows down as the reps build up.
). For some reason, last week seemed to last FOR-E-VER, probably because I only had one workout, but I was too tired from my work schedule to do anything productive--sleep was a little more important. Now, I'm on for two weeks before another two weeks "off," which I really need to make sure is a back-off period rather than an off period (bad habit developing).
Linear Mode
