If you do a PR alone in the woods, does it still count?

Training Logs
42

Summer GPP training week 4

Monday

Power clean 75kg

5x

5x

5x

5x

5x

Ss with total 50 ab wheel rollouts

CGBP comp. pause 87,5kg

8x

8x

8x

8x

8x

Ss with total 50 seal rows

Curls and triceps 2x10-15

Fartlek run 3,2km @ 20min

Tuesday

Pause squat 160kg

5x

5x

5x

5x

5x

Ss with total 22 assisted dips and 29 bw dips

Friday

Deficit DL 175kg

7x

7x

7x

7x

Ss with 4x30 sec weighted plank

Ohp 57,5kg

8x

8x

8x

8x

8x RPE 10

Ss with total 33 chins

Ssb squat 15x142,5kg. This was hard. I thought I could have done 20 reps, but my left calf cramped.

Chest press machine 3x12-15 to failure

Ss with

Cable lateral raises 3x12-15 to failure

Saturday

Light run (did not measure time or distance) and a long walk

Notes

  • In some movements I can feel the volume. I think it’s a good thing. All pulling is still feeling easy, squatting starts to feel hard. Close grip bench is alright and ohp did feel really hard.
  • Monday and tuesday went fine, but I was on a fishing trip wed/thu, and slept and ate horribly. In the result of the trip and cumulative fatigue I felt terrible on friday. Managed to pull decent workout in nonetheless.
  • BW is slowly going down. I’ll stop cutting around 110kg.
  • Dips are progressing. It was not matter of strength, but mobility and stability.
  • I did not fully follow the plan, as usual. This block is not fully about the plan and discipline, I let some chaos in to my training and do fully enjoy it.
  • Next week will be gramped in 3 days. I try to get 2 gyms and 1-2 runs in.

About running

I don’t enjoy running.

I’ve done a fair bit running in my life. When I was in military (and 30kg lighter) I was decent in it. Now I can run, but my running is not spectacular.

But I’ve never enjoyed it. Runner’s high has been absent, even when I’ve ran longer distances. High intensity weight training, angry bodybuilding work or strongman conditioning is what excites me. when I found out how lifting made me feel I haven’t looked back.

I still run occasionally. I think it’s important to be able to run. I would almost add it besides the basic movement patterns. If you need to be able to press or squat, you should be able to run, even for a short distance.

I usually do a short running block once a year. Few weeks dedicated running every year and some light runs during the year maintains some running condition.

I have still 4ish weeks before the coaching begins. Going to keep my current block going for 1-2 weeks and test either mile time or do a cooper test (12 min run for distance) at the end of it.

Then I’ll do only stuff I feel like and do lot of stuff I think wont be part of my PL training during the fall. Probably focusing more bodybuilding style training and strongman conditioning. It’s only for 2 weeks or so, so I won’t plan the ”block” much. I’ll just swing it and have fun.

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43

Summer GPP training week 5

Monday

CGBP comp. pause 90kg

8x

8x

8x

8x

8x

Ss with total 40 seal rows

Pause squat 165kg

5x

5x

5x

5x

5x

Ss with total 10 assisted dips and 39 bw dips

Triceps 1 x amrap to failure

Biceps 1x amrap to failure

Tuesday

20 min fartlek run @ 3350m

Wednesday

Incline bench, rest pause drop set

8x70kg

8x65kg

7x60kg

Deficit DL, 8x200kg PR, RPE 9

Leg extensions, rest pause drop set

11x100kg

10x90kg

20x70kg

Behind the neck press, rest pause drop set

12x40kg

13x35kg

10x35kg

Notes:

  • Short and cramped week as expected. So I prioritized. I skipped power cleans completely, since bench and squats give me more bang for my buck. Wednesday’s workout took only 25 minutes a d I had no rest during thr workout.

  • First workout started to be relatively hard, but not as hard as I expected. 165kg in pause squats suck, but they moved well. Deficit DL rep PR was also fun surprise, specially that I had slept wery poorly before the workout. Nice to see that I’m still getting stronger (or better?), even that’s not the priority in this block.

  • Also this was the dreaded 5th week, it’s often the week my performance drops or when I feel like I’m going to injure myself. This week I felt fine. Maybe more tired than usually, but performance was alright. Maybe it’s because weight training has been less intense, or that I started finally light enough. Interesting nonetheless.

  • Weight has not really dropped this week, but I’ve had couple social occasions where I haven’t been too pedantic in wgat I eat. It’s okay, losing weight is not a huge priority, but just a little bonus, at this point.

  • Running is improving steadily. I’ll do a run test soon.

  • No text today. I’m in a music festival for the rest of the week.

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44

Quoting this because I 100% agree with all of it, running is truly awful and I have never enjoy it nor experienced any sort of high or pleasure, yet it feels fundamental to basic human function/capability, if you can’t run (outside of physical impairment) then you’re not a well functioning human.

2 Likes
45

Yes. It could be maybe justified if I would be superweight elite powerlifter with world class squat and dead, but for the 99,99% of population it’s not the case.

If bloody Mitchell Hooper did run when prepping for WSM and Alex Viada did marathons, 1-3 kms should not be too much for me.

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46

Summer GPP training week 6

Tuesday

Power clean 90kg

5x

5x

95kg

5x

5x

Ss with total 60 ab wheels

CGBP, comp. pause 92,5kg

8x

8x

8x

8x

8x

Ss with 40 seal rows

DB bicep curls rest pause set: 15,10,6

Wednesday

Pause squat 170kg

3x

3x

3x

3x

3x

Ss with total 50 bw dips. Goal achieved.

Deficit Deadlift 185kg

7x

7x

7x

7x

ss 4x30s. weighted planks

LTE 2x12

Hard workout. Hurt my SI -joint(?) during deadlifts. After the workout my left glute felt ”funny”, but later the pain got much worse. Had to eat quite strong painkillers to get at least some sleep.

Did couple following days lighter, and the SI feels better already. During and after the run test pain was maybe 1-2/10. So not terrible. No heavy squats or deads next week though.

Thursday

light run and 1,5h walk

Friday

Seated Ohp 50kg

7x

7x

45kg

10x

10x

ss with total 40 lat pulldowns

Lateral raises 3x15

Ss

Rear raises 3x15

Had no more in me. Felt like trash.

Saturday

Run test

Cooper (12min run test for max distance): 2525m

Notes:

  • This was definitely the last week of this block. Sets and weights were hard. I was happy how the first two workouts felt, but after that the fatigue got me. Getting hurt was a clear sign of this. I have felt quite sore and crappy overall. Still, happy how this block went. Ended up strong. Got the 50 dips and the run test done. Also the weights were decent during this week, specially when this was not supposed to be ”strength focused” block.

  • Running test went as I expected and was happy about it. I did run it with treadmill and started too slow, so I needed no increase the speed during the run. Not a good strategy. Still, it’s good result for a guy of my age, weight and not being a runner. I prob. could get it to 2700 which would be ”excellent” for my age, but I’m not going to aim for it this time.

  • Weight is going down quite easily. Lowest this week was 110,6kg. Still no huge hunger or lack of energy. I’m earing 4 high carb meals a day and feeling good throught the day. I’ll keep cutting for 1-2 weeks and that’s it. Then on to small surplus.

  • So there’s 2 more weeks before coaching and PL training starts, but I’ve reached the end of this block. I want to start the PL training fresh with no pain or fatigue.

So I’ll do short , ”bridge/pivot block” with bb style training. I’ll rotate between push pull legs however I have time to train.

I will use lighter movements to allow some deload effect, and I’ll focus on stuff I won’t most likely be doing during the fall. I choose the movements on the fly. No point having detailed plan for 1-2 weeks of training.

Something like this:

  • Legs

Light comp. squat 1-2 sets

One single leg movement 1-3 sets

One quad focused movement 1-3 sets

One Ham/glute focused movement 1-3 sets

Erg conditioning if time

  • Push

Light comp bench 1-2 sets

One chest movement 1-3 sets

One shoulder movement 1-3 sets

One tricep movement 1-3 sets

Erg conditioning if time

  • Pull

Light comp. dl 1-2 sets

One horizontal pull 1-3 sets

One vertical pull 1-3 sets

Abs and biceps 1-3 sets

Erg conditioning if time

I have been wanting to write a text about Russia and also a text about animal intelligence and the question of human exceptionialism, but both of these will consume some time and energy and I do not have neither of those now. Maybe next week?

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