TRAP BAR DEADLIFT (HIGH HANDLES)
225 x 5
325 x 8 x 3 sets Halfway through set 2 I dropped the bar because I thought I forgot to put on the third plate and I was only doing 235 lbs. I was wrong; the weight just felt lighter than Monday.
RDL
195 x 8 x 3 sets I really ran out of steam here. The workout wasn’t tough; my mind just wasn’t in it. I especially didn’t want to do any conditioning. I think having that hang over my head is what killed my mood.
CONDITIONING
Fartlek Run
run 20 sec/slog 20 sec/run 20 sec/slog 20 sec/run 20 sec
Rest 2:30, repeat for three total sets.
DB FARMERS WALK
50s x 1 lap (300ish meters)
1 x 225ish, 1 x 75 to finish. I made it about 30 meters further today. I guess I’ll keep doing this weight until I get the whole lap in one run.
4 WAY HIP MACHINE Abduction 2 x 10 @ 130 Adduction 2 x 15 @ 130, 145 Flexion 2 x 10 @ 130 Extension 2 x 15 @ 235
I’ve been eyeballing the height of the high handles and wondering if I could do rack pulls. The trap bar just isn’t the same.
My hip also hurt a tiny bit during my running. I was running clockwise tonight so it was the outside leg on the sharp turns. I was even running slow. My legs just wouldn’t move. Conditioning after leg training sucks.
Well I can’t stop the running because I getting fatter
Weighed 247.0 after my shower.
I also feel like I was in poor shape last time I ran this because I didn’t do much conditioning. I want to get two decent sessions a week.
My favorite track workout is 10 x 100 meter runs. I time the run (14-16 sec) and rest 1 minute between each one. I could do 80 meter runs at the gym and rest for a minute. That would satisfy my urge to move fast.
I might be flailing about with the run the straightway, walk the curve stuff because I can slack off and walk slow. With the timed runs I can set a standard and decrease my times as I progress.
I think it’s just my ego that keeps me running. I actually don’t like it at all. I could bike and do the elliptical for general health and be just fine.
I run because I might need to do it at work and running is very specific. If I don’t run then my legs won’t really do what I want if I need to run.
I also like to pay recreational sports without pulling any muscles.
Yeah Big J running is the best.We need to be able to run.
I’ve been not running for a long time, when I’m done with this DH program I’ll pick up some interval runs like you mentioned 10x100 or maybe even less distance.
How about doing the running stuff on upper body days?? and some farmers stuff on lower body?
I considered this but I wouldn’t be able to do it on Saturdays. I just barely squeeze in my 3 sets of 8 at my work gym during my 30 minute lunch break. I also don’t want to get that sweaty and then put on the uniform.
It would also give me four days of leg training instead of two. Even though my performance sucks I think the best way to do this and recover for my lifting session is to do it on Tuesdays and Fridays. Heck, even doing it Tuesday adds an extra day of leg training but I feel like I can get away with it because I don’t do legs again until Fridays.
In regards to the 10 x 100 m workout. I left out the part about taking a 5 minute break after the first five sprints/runs. I do 2 sets of 5 x 100 m runs. I start out running them in 16 seconds and work down to 14 seconds. I’ve never continued the track workouts long enough to get any faster than that.
I stumbled across your log around the time when I was getting released to start training normally after my hip surgery. You’ve been grinding away all summer and I’m about to come full circle and go back to the beginning. I’m heading back to the doctor in a couple weeks to see why my hip hurts again.
Thanks a lot Big J, I just had to try that one out, haven’t been running in maybe 6 month.
So I did 8 x 100 in 21-23 seconds just to try them out. My legs thinks I’m an idiot right now.
CIRCUIT TYPE WARM UP OF PULLS UPS, PUSH UPS, OHP, AND ROWS
OHP
110 x 8 x 3 sets superset with
LAT PULL DOWN
175 x 8 x 3 sets I had to hang the 5 lb plate from the selector pin. The plates jump in 20 lb increments from 170 and up.
PENDLAY ROW
165 x 8 x 3 sets superset with
CABLE FLY (with crossover per @flappinit)
70 x 8
60 x 8 x 2 sets The crossover does work the pecs quite a bit more. I’m not sure why I never considered that…
CABLE CURL
100 x 10 x 3 sets
CABLE PRESS DOWN
130 x 15 x 3 sets
CABLE LATERAL RAISE
20 x 12 x 3 sets
Curls and lateral raises still hurt my shoulder but I need to do them. I’m going to start looking like a traffic cone if I don’t keep working on my shoulders and arms with this weight gain.
Woke at 243.2 lbs. I had plenty of food at work yesterday and just wasn’t hungry. I also worked from 1800-2200 at the ballpark which killed my legs. My hip is hurting this morning–even when walking. Too much standing on concrete.
No training today which is good; I’m tired. I don’t even want to be at work. We’re at minimum staffing (big surprise) and I don’t have enough leave time to take days off for no reason. I need to save those for when I actually have something planned.
Woke at 241.8 lbs. My back also felt like crap when I rolled out of bed. Not sure what that’s about. I know my sleep sucks. I woke up twice last night with my left arm completely numb and dead. I had to pick it up with my right hand to move it. Stupid shoulders.
My son is a mess today. He woke up with a runny nose and lots of congestion yesterday and it’s continued into today. He seems happy enough but he’s gross. I don’t think I’ll be taking him to the gym today so that means lifting in the basement or waiting until my wife gets home from work (summer break is over).
On an actual training related note, my hip hurt when I stood up from the toilet this morning. That’s pretty pathetic. My appointment is next Wednesday, but I’m entering my stubborn and irritated mindset. I’m convinced something is wrong again and there’s nothing I can do to fix it. That also makes me wonder if I can make it worse… I mean, it’s already FUBAR’d, right?
I want to deadlift. I’m fine with cutting out the squats and sticking with RFESS, but trap bar deads are lame. I’ll be trying some sort of rack type pull today. I’m hoping I can get set up so that the bar is about the same height as the high handles on the trap bar. I just wish I had some fancy boxes so I don’t have to deal with the bar hitting the safety bars between reps. I’m usually pretty balanced but I imagine if one side hits too far ahead of the other then I could get thrown from side to side pretty easily.
I remember seeing that I had some muscle atrophy in my hip in the MRI results last year. I know that the same thing will be happening now. I can’t do anything about it. I’m avoiding pain but that also means I’m avoiding certain movements and positions. It sucks but I have to be aware that my body will probably be falling apart and there’s nothing I can do about it. I’ll have to be careful with double leg movements so I don’t get too out of balance.
Glad to have you! If you go back to mid March you can see where I started the first time I ran the program. I’m doing some different exercises this time around but I enjoy this approach.
(only one more brutal leg session left after today!)
2 LAP DYNAMIC WARM UP
4 WAY HIP MACHINE Abduction 2 x 10 @ 140 Adduction 2 x 12 @ 170 Flexion 2 x 10 @ 140 Extension 2 x 12 @ 260
RFESS
BW x 5 ea
90 x 8 x 5 sets ea The nausea struck at set 2 and I was in for a long workout. Took me 15 minutes to get through these and 10 minutes to get set up for rack pulls.
RACK PULL #1 (meaning the safety bars were at spot #1)
225 x 5
325 x 8 x 5 sets More nausea. Didn’t time my rest. Just sat there eating Starbursts and burping up bits and pieces of lunch. Felt better by set 4 though.
RDLs
195 x 8 x 5 sets The nausea came back for sets 1 and 2.
CONDITIONING That’s right, I didn’t quit! I was texting my wife about my struggles and she started sending me encouraging texts. And, yes, I’ll text between sets because I’m usually timing my rest. I don’t get off task.
Run 1 lap with the goal time of 65 seconds (6:30 mile pace)
Rest 2:10 (2 to 1 rest to work ratio @kleinhound)
6 laps total A Trooper joined me for this fun and he sped me up. We hit 52 seconds on run #4 and it made #5 hurt a bit more than necessary. We had no trouble with 65 sec. I might try 60 seconds next Monday/Tuesday but that will also shorten my rest. Maybe 62 seconds.
I would love to run tomorrow (instead of tonight after legs) but I have a chiropractor appointment with the one who does tissue work at 10:30 and my tattoo appointment is at noon. I’ll just rest tomorrow.
