Thursday 4/22
CONDITIONING
2-Mile Run (16:04)
1 Like
Friday 4/23
EASY STRENGTH DAY
Sumo Deadlift
5 x 1 x 425
Saturday 4/24
EASY STRENGTH DAY
Back Squat
2x135
2x165
2x195
2x225
2x255
2x325
2x325
2x325
2x325
1 Like
Sunday 4/25
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
13 x 1 x 335
Monday 4/26
EASY STRENGTH DAY
Sumo Deadlift
10 x 1 x 335
1x425
1x425
1x425
1 Like
Tuesday 4/27
EASY STRENGTH DAY
Front Squat
2x135
2x165
2x195
2x225
2x255
Back Squat
2x255
2x255
2x255
Just did a few easy squats after mowing the lawn.
I had to pop in to check if that was you that ran by me & my brothers on the trail yesterday.
Even if it wasn’t, it’s still good to see how you’re doing and the weights moving onward and upward!
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Ha! Nope, couldn’t have been me, I wasn’t out running in the last few days…kid patrol, work, and lifting…
But thanks for checking in, and hope your recovery proceeds apace!
1 Like
Wednesday 4/28
CONDITIONING
Pull-ups
5, 5, 5, 5, 5
Thursday 4/29
MAX(ish) EFFORT DEADLIFT
Sumo Deadlift
10 x 1 x 335
1x425
1x460
1x460
Friday 4/30
CONDITIONING
2-Mile Run (16:05)
I have a question about your running, do you just shoot for a quicker time each day or what?
Saturday 5/1
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 255
Back Squat
2x255
2x315
No, not really, but there’s some relevant back story here.
In my early 20’s, I had just finished playing college football, still had plenty of energy, was young, single, moderately ‘athletic’ and wanted to lose some of the football weight, so I took up running and actually became semi-serious and competitive on the local level (e.g. I’d place or occasionally win an age-group in your local 5K, and finished 39th out of >4,000 entrants in the half-marathon of the 2008 Pittsburgh Marathon). I joined up with a local running club and had about five years of pretty-serious running, logging anywhere from 35-50 miles per week, track workouts, long runs, the whole smash. So in my past is a guy that could run an 18:20 in the 5K and a 1:27 half-marathon (sub-7 minute pace for 13.1 miles). I think the fastest mile I ran was 5:42 on a track & that was just part of a workout, not an all-out race; on a lark in 2013, I asked the local college track coach if I could enter the 1500 meters unattached in one of their low-key mini invitational meets and I ran a 4:56 (I came in dead last, but only by 4 seconds - in a meet with actual college distance runners! I considered that a victory considering that I was a 240-pound offensive tackle in college). That 4:56 in the 1500 meters probably means I was probably good for about 5:15-ish mile at my fittest (even then, still was around 190 pounds; I was never really as slim as “real” distance runners).
That’s a long way of saying that I actually had a bit of a history as something resembling a “real runner” which mostly got tabled in when I moved to the burbs and had kids (besides the fact that I’ve decided I enjoy lifting a bit more than running and think it’s better for long-term fitness…it was also much easier with really little kids to be a lifter - could always take the baby monitor to the garage and work out during a nap or after they were in bed - not as easy to go for a run since that requires leaving the house). But this spring, since I’m working from home full-time now and my wife and I are pretty well settled in our child care routine, I decided that I wanted to put the occasional run back into the rotation. I have no real designs on approaching any of my past times or running volume - honestly, I’m just happy to run 2 miles once or twice a week to know that I’m still fit enough to run a bit & that I could hop into a random 5K or Turkey Trot kinda thing and finish upright and in one piece. So the running you see logged here - mostly has been the same 2-mile loop I mapped out in my neighborhood - but I’m not purposely pushing the pace or anything, just kinda out running at the pace that feels comfortable. I expect my times will come down a little bit naturally at first just because I have the running history and I’m getting used to doing it again, but expect that after a few weeks I’ll have exhausted the “running muscle memory” or whatever unless I increased the volume and intensity somewhat. If I find that I’m cruising through my 2-mile loop in <15 minutes by the summer, maybe I’ll figure out a way to add a little bit to the loop so it’s more like 3 miles, but really have no plans to do more than that for now.
If you’re asking because you have a running goal in mind and you’re seeking advice, I am happy to chat a bit about that as well, with the acknowledgement that I’m by no means a professional running coach, just a guy that ran a lot with some good runners for awhile and learned a bit from them how to set up running workouts. But right now I’m not doing anything other than “go out and cruise my 2-mile loop at a pace that feels okay”
4 Likes
Sunday 5/2
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
13 x 1 x 335
Monday 5/3
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 255
Tuesday 5/4
EASY STRENGTH DAY
Back Squat
2x135
2x165
2x195
2x225
2x255
2x285
2x315
2x315
3 Likes
Wednesday 5/5
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 255
Thursday 5/6
CONDITIONING
Pull-ups
10 x 3
1 Like
Friday 5/7
EASY STRENGTH DAY
Sumo Deadlift
10 x 1 x 335
1x425
1x425
1x425
1 Like