Notes: Something I’ve noticed is that long, steady state runs have really slowed down for me as I’ve increased the intensity of my strength training (circuits, weight vests, pushing for higher reps) and added burpees/swings to my mornings. When I was running Tactical Barbell as written (where strength work was low reps with lots of rest between sets) I had energy to burn and was running these distances at a good clip. I remember @ChongLordUno had a similar experience with a recent airdyne workout. This isn’t something that bothers me, because I’m making great gains with my strength and burpees, and I know I can’t prioritize everything. I don’t mind treating these LSS runs as a recovery/endurance base, but just an observation.
You’re under significant fatigue. But what’s cool is, so long as the effort remains high, improvements still occur, such that, once you let the fatigue recover, you can crush old records.
For my return to competition post ACL reconstruction, the most weight I had ever continentaled in training was a VERY hard fought 250lbs, and I couldn’t press it overhead. I was training first thing in the morning and generating a LOT of fatigue. Competition came around, I was recovered and competed later in the morning and hit an all time PR of 275lbs overhead AND continentaled 300lbs double overhand. Fatigue is crazy.
That makes sense. I also feel mindset-wise like I can really push things hard for a shorter burst right now due to my current training style, but those longer, steady paced endurance activities just don’t gel as much. I also know, from experience, that you’re right and if I allowed recovery I would be able to get my running pace back up pretty much immediately (though not press 275 lbs overhead. That’s crazy!).
For supplement/assistance I again did the Lynne WOD:
5 rounds of AMRAP of Bench Press (putting your bodyweight on the bar), take 3 deep breaths, then pull ups. Take 2 minutes between rounds.
Specifics: 175 lbs on the Bench; ring pull ups
Round 1: 28 reps of BP and 22 pull ups Round 2: 22 reps of BP and 18 pull ups Round 3: 19 reps of BP and 15 pull ups Round 4: 15 reps of BP and 12 pull ups Round 5: 14 reps of BP and 10 pull ups
Total = 175!! (Crushed my prior attempt, which was 150)
Notes: I had a number to shoot for each round, which made it easier to keep pushing. I wouldn’t be able to repeat this very often, but it’s definitely a fun challenge and a way to get in a lot of work in a relatively short timeframe.
Leaving for vacation tomorrow, so this will be my last barbell workout for about 10-11 days. Gonna do burpees, pull ups, and dips as my main training. I expect to be pretty active in the ocean and the hiking trails, so workouts will be adjusted accordingly.
Well, I’m in Hawaii on vacation for 9 days. Poor me. The gym is not bad, but nothing like a squat rack or barbells. They do have something I can use as a pull up bar and KBs up to 40 lbs. I’m good with that. The goal for me is to get some morning work in, keeping it simple, and not going too crazy to keep plenty of energy in the tank for the day’s activities.
At 6:30 local time:
100 burpees 100 double KB presses (40 lb bells). Done clean press; clean press x2; clean press x3; clean press x4. Ten round of this with 10 burpees right after.
Did a 2 mile hike right after to check out the lay of the land.
Haven’t had a chance to hit the store yet, but I came with Quest bars and some why protein that have filled the gaps. Will stock up on some real food later today.
