Fartlek fell run
Felt shit today but stuck it out. Usual routine with hill sprints thrown in on the way back. Going to change this up. I feel daft running up and down the same stretch of hill multiple times. I’m going to start timing myself on both the 2 mile and the 4 mile course instead of just doing the last bit of the 2 mile course several times, plus the usual sprints at the end.
Boxing night
Usual shenanigans - shadow, bags, circuits.
Felt slow on the uptake with regards skillwork. Stamina isn’t usually a problem, but my technique faded a bit in the latter stages.
Giving a lot training-wise at the moment, but I never feel satisfied with it, I always envisage hundreds, thousands of people training much harder even if I’m right at my limit… anyone else feel like that?
[quote]Jaice wrote:
Boxing night
Usual shenanigans - shadow, bags, circuits.
Felt slow on the uptake with regards skillwork. Stamina isn’t usually a problem, but my technique faded a bit in the latter stages.
Giving a lot training-wise at the moment, but I never feel satisfied with it, I always envisage hundreds, thousands of people training much harder even if I’m right at my limit… anyone else feel like that?[/quote]
Yes, and then I go the weight room and see twenty different people doing twenty different variations of an “arm day” and realize that I’m training harder than most.
You’re training harder than most of the population. Remember, there’s a difference between training and “workout out.” Most people work out, because they want their biceps to pop or some other nonsense. You have a goal, you’re pushing yourself to uncomfortable levels. I don’t think there are many people who can match you for intensity.
[quote]Ambugaton wrote:
[quote]Jaice wrote:
Boxing night
Usual shenanigans - shadow, bags, circuits.
Felt slow on the uptake with regards skillwork. Stamina isn’t usually a problem, but my technique faded a bit in the latter stages.
Giving a lot training-wise at the moment, but I never feel satisfied with it, I always envisage hundreds, thousands of people training much harder even if I’m right at my limit… anyone else feel like that?[/quote]
Yes, and then I go the weight room and see twenty different people doing twenty different variations of an “arm day” and realize that I’m training harder than most.
You’re training harder than most of the population. Remember, there’s a difference between training and “workout out.” Most people work out, because they want their biceps to pop or some other nonsense. You have a goal, you’re pushing yourself to uncomfortable levels. I don’t think there are many people who can match you for intensity. [/quote]
Yeah, I know exactly what you mean. But then again, maybe it’s not such a bad thing because it pushes us to work even harder. Without the right motivation, the intensity just isn’t there.
Gym
Deadlift - 60kg x 10, 100kg x 5, 150kg x 1, 160kg x 2 x 1 (PR)
Clean and Press - 10kg (bar) x 12, 30kg x 5, 50kg x 3, 60kg x 1
30 pullups, 110 pushups, 110 situps throughout
Laterals and Rows misc.
Stoked with that PR, only 15kg away from my 2.5bw goal. Would usually have squatted today, but the rack was taken by a guy who was squatting too much for me to jump in with so I just got on with lifting.
I hardly ever take my calisthenic sets near their max. The logic is that every session I add something, be it a rep or set or whatever. Today every tri-set was 6,22,22 for each move respectively - I’ll hopefully get to the point where I’m hitting 10,40,40 for an easy tri-set.
I’m thinking of adding another circuit session on Wednesday mornings with boxing in the evenings and hitting up boxing (sparring only) on Friday nights after gym in the morning. This is a lot of volume, but I’ll never know if I can do it until I try.
[b]Gym[b]
Started squatting and benching on the same day and thus it becomes a de facto legs, chest and triceps session with deadlift and press day becoming a back, shoulders and biceps session.
[b]Squat[b] - warmups then 60kg x 5, 70kg x 3, 80kg x 1, 90kg x 1, 95kg x 1 (technical PR)
[b]Bench[b] - warmups then 60kg x 5, 70kg x 3, 75kg x 1, 80kg x 1 (PR - easy, would’ve gone heavier but even the little plates were taken).
[b]Floor Press[b] - 60kg x 3 x 3 (easy - just experimenting with this, going to alternate weekly with dips)
Miscellaneous arms shit
35 pullups, 115 pressups, 115 situps throughout
Planned to get up at 6 like usual on Mondays and hit the gym AM and do a run PM. Instead I slept through about 6 alarms and woke up at 12 which is no good because if I want to run and lift on the same day I like at least 8 hours between the two, which I’d usually get if I got up on time.
So I thought fuck it and just tried harder at the gym and got some good PRs with the intention of getting in and out of bed at a sensible time in the future. I’m still feeling it from Friday night.
Fell Run - 4 miles
I was originally going to do the 2 mile version but felt like I deserved the pain after not running yesterday. Don’t know the exact time because my watch died minutes after setting out. Felt shit anyway, it’s definitely not a good idea to run up steep hills the day after squatting. Set off too fast too soon after eating aswell and felt sick and had a stitch all the way round. Going to move squat day back to Friday after this week.
Feels like the stronger and bigger my legs get, the shitter I get at running.
Gym - Back,Shoulders,Biceps
There was a good chance boxing was off tonight because of halloween (stupid fucking reason) so rather than not do anything I hit up another session.
Deadlift - 60kg x 10, 100kg x 5, 150kg x 1, 160kg x 1, 160kg x f, 140kg x 3
Clean and Press - 10kg x 12, 30kg x 5, 50kg x 3, 60kg x 1,1,1,1 (could only manage the clean on 60)
DB Row/Lateral Raises - 32.5s x 5 / 7.5s x 8, 6 / 10, 5 / 8
Curls ‘n’ shit - no enthusiasm by this point
The fail on the second deadlift max was because of my grip - I need to get me some chalk. It felt like I was holding on to it forever as it gradually slipped from my grasp at about knee height.
Gym was busy, which is why I always try to train in the morning. I don’t plan to do full sessions on Wednesdays, just maybe a calisthenics 2 minute test so I’m not too knackered to box. Today was just so I’d time next Monday’s session to be another deadlift day as it doesn’t seem to fuck up my runs quite as much as squatting.
Weight update - pushing about 165 @ 5’7 in the evenings now. Not massive by any stretch of the imagination but it’s a good 10 lbs more since march when the last photo was taken. I’d be interested to see how much more that would’ve been if I’d trained purely to get bigger - I’d hope I’d have been around 170 .
The light sort of flattens me out a bit, I’ll probably take another one where I’m pumped up and in better lighting ha.
Gym - Legs, Chest, Triceps
Squat - 60kg x 5, 70kg x 3, 80kg x 1, 90 kg x 1, 95kg x 1, 100kg x 1 (finally)
DB Bench - 25s x 5, 30s x 5, 35s x 4
Close Grip Floor Press - 60kg x 3 x 5 (rack was taken so I couldn’t do dips)
25 pullups, 75 pressups, 75 situps throughout
Didn’t have much time today but I’ve decided I prefer doing fewer exercises - I never enjoy pumping up my arms or shit like that at the end so in future I won’t bother.
Stoked with finally getting a 100kg squat without compromising technique: the spotter touched me a fraction on the way up but in his words it was ‘all me’.
Recently I’ve had very little motivation to get out and run. As a result my times are suffering and I know I’m not where I should be.
I’ve been stuck on the same pattern of routine with the same rest days and similar structure for about 6 months now, and whilst I’ve gotten some good gains out of it, it’s starting to become stale. To counter this, I’m trying a new layout.
Monday - AM gym / PM boxing
Tuesday - off
Wednesday - AM gym / PM 3 miler
Thursday - 6 miler + circuits
Friday - off
Saturday - fell run and circuits
Sunday - mountain bike
commences Monday
[quote]Jaice wrote:
Gym - Legs, Chest, Triceps
Squat - 60kg x 5, 70kg x 3, 80kg x 1, 90 kg x 1, 95kg x 1, 100kg x 1 (finally)
DB Bench - 25s x 5, 30s x 5, 35s x 4
Close Grip Floor Press - 60kg x 3 x 5 (rack was taken so I couldn’t do dips)
25 pullups, 75 pressups, 75 situps throughout
Didn’t have much time today but I’ve decided I prefer doing fewer exercises - I never enjoy pumping up my arms or shit like that at the end so in future I won’t bother.
Stoked with finally getting a 100kg squat without compromising technique: the spotter touched me a fraction on the way up but in his words it was ‘all me’.[/quote]
Haha, don’t you hate it when spotters say that? I tell people not to touch the bar unless I’m about to die.
Congratulations on the squat man. You’re making great progress, especially while running so much at the same time.
[quote]Ambugaton wrote:
[quote]Jaice wrote:
Gym - Legs, Chest, Triceps
Squat - 60kg x 5, 70kg x 3, 80kg x 1, 90 kg x 1, 95kg x 1, 100kg x 1 (finally)
DB Bench - 25s x 5, 30s x 5, 35s x 4
Close Grip Floor Press - 60kg x 3 x 5 (rack was taken so I couldn’t do dips)
25 pullups, 75 pressups, 75 situps throughout
Didn’t have much time today but I’ve decided I prefer doing fewer exercises - I never enjoy pumping up my arms or shit like that at the end so in future I won’t bother.
Stoked with finally getting a 100kg squat without compromising technique: the spotter touched me a fraction on the way up but in his words it was ‘all me’.[/quote]
Haha, don’t you hate it when spotters say that? I tell people not to touch the bar unless I’m about to die.
Congratulations on the squat man. You’re making great progress, especially while running so much at the same time. [/quote]
Yeah thanks mate, it’s a slow process. But unfortunately, like I said in one of my previous entries, the bigger and stronger my legs get, the harder it is to run, particularly long distances up hills.
The spotter touched me and not the bar but yeah I basically told him the same thing. And yeah, ‘it’s all you’ is daft - of course it’s all me, otherwise it wouldn’t be a proper lift.
AM
Deadlift - 140 x 1, 150 x 1, 160 x 1
2 minute max tests - 48 pressups, 51 situps, max pullups w/ 1 second pause top and bottom - 8
Press - 50 x 1, 55 x 1, 57.5 x 1
PM
Boxing was on thankfully. I hate it when no one turns up because of stupid shit like halloween but thankfully, even though it’s bonfire night, people showed.
8 rounds on bags, some shadow and then circuits at the end. My arms and shoulders tire quickly now that I train in the morning before boxing, hopefully they’ll adapt quickly though.
AM - 3.3 mile hilly road run
26:00
what the fuck is going on!? This is a minute slower than about 10 days ago, and on that run I’d weight trained in the morning beforehand.
The only possible thing I can attribute this to is me not being used to running at 7AM on little food, but even so…
This is now a priority - time needs to be down to 20 minutes in the next 6 months.
PM - Gym
I don’t have set exercises for this day anymore, but it will always include a lower body exercise, a horizontal push exercise and a pull exercise. Today, I thought I’d deadlift again for the hell of it, I should’ve used the trap bar though.
Deadlift - 140 x 1, 150 x 1, 160 x 1(?) Got it up, but my grip slipped on lockout - it porbably wouldn’t be white lighted.
DB Bench Press - 35s x 3 x 3
Clean (ugly ass form) - 50 x 5, 60 x 3, 70 x 1
Next week might be something like trap bar dl, bb bench and db rowing. I always have a better session with around 2-4 exercises and no more.
No training tonight.
Lot of work set today for tomorrow, and I kicked a bin pretty fucking hard this morning after getting frustrated over something pointless… and now I’ve hurt my foot and don’t want to worsen it by running.
I’ll actually laugh at my own stupidity if I’ve broken something…
Good wok happening here.
Its always going to be difficult mixing squats with running.
tweet
[quote]theBird wrote:
Good wok happening here.
Its always going to be difficult mixing squats with running.
tweet[/quote]
Thanks Bird. Yeah it’s a bit problematic… but I don’t want to just stop squatting on the grounds that I can’t run uphills as fast.
10km fartlek bike ride
Was actually commuting to and from somehwere to pick something up, so I thought I might aswell make the most of it. The road is very hilly but the hills are all less than 500m so you can burn up them and then retrieve your lungs on the flats haha. Will test my 2 minute calisthenics later.
My foot is still sore, so for now it’s biking in place of running and more circuits in place of boxing. I might even go for a swim. Hopefully, I haven’t badly damaged it, but if it doesn’t clear up by the end of the week I’ll have to get it x-rayed.
Sorry to hear about your foot man. I hope all is good there.
Whenever I feel like I have to “choose” between running and squatting I remind myself that there are sprinters squatting twice as much as I am, American football players who can run faster than I ever will, etc. I think there has to be a balance, where you can get better at both. I just haven’t found it yet.