My wife ran 9 miles yesterday and said she took it slow…at 8:50 pace. 
Nice, but then running is her passion. I actually had a 6:00 mile pace back when I was in my 20’s and weighed 145#. Those days are long gone…
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Yeah, but how much does she deadlift?
It’s amazing how weighing nothing helps your run times. The only time I was ok at running, I had a 6 pack and so little muscle I was impressed at managing to bench the 30kgs for reps (like 3 or 4). I could do a 5km in the low 20s though, and chicks dig that right?
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I ran cross country during my junior year of high school. I was sick of football but wanted to do something. My girlfriend ran XC and practice was over by 4:30 so I tried it.
I. Was. Awful. My best 5K time was just under 24:30. I hated it. I didn’t really improve as an athlete. I got slower and my vertical decreased. I would’ve been better off doing nothing to prepare for basketball season.
I share that to show that I’ve never been any good at running. I weighed close to 200 lbs back then.
Being over 200lbs is probably one of the issues there. I say that as someone who has never been over 200lbs without also being obese. I’m also pretty confident that at 34, it’s extremely unlikely I will ever manage to be over 200lbs and lean.
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I can relate, the first time I actually started lifting with any purpose was when I tore my ACL in the Navy, a friend of mine who was really into bodybuilding got me going to the gym, and I figured I’d at least work my upper body while I was recovering from surgery. I remember feeling like 95# was going to pin me to the bench…
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11.23.20 Daily Dose #8
WARM UP
10 min elliptical
DD Super Set
FRONT SQUAT
135 x 5 singles
SNATCH GRIP DEADLIFT
185 x 5
275 x 3
295 x 5 singles
CABLE ROW
115 x 20, 14+6, 9+6+5
SLOG
1 mile in 8:53 on the same route as yesterday
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Well that’s supposed to be a GIF that says “Danger Zone!”. Disappointed it doesn’t work, feel old now.
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Lol! I think I found the culprit with my hip and it’s my muscles. The treatment that did the most for me during my last stint of hip PT was the massage stuff. It left bruises but once my muscles chilled out a bit, the pain subsided.
I can feel it coming on now. The outside of my knee will hurt on the stairs. I jump on the foam roller for a bit, do some single leg work, and I’m good to go.
Also, I’m weak so it’s all light weight. I’m planning to keep the bench/box squats as my main lift and sprinkling in regular and front squats just to make sure I can still do them.
I noticed that I was struggling with squat speed a few weeks ago. The bench squats have already improved that (along with a mental focus on moving fast).
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Have you ever considered simply running faster? Glad I could help.
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I have. It only works for a few seconds.
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11.25.20 Daily Dose #9
WARM UP/CONDITIONING
Jog 1.66 miles in 14:35
Watch church video.
Super Set
BENCH SQUAT
135 x 5
185 x 5 singles
DEADLIFT
275 x 5
325 x 5 singles
Bonus Super Set
HANG SGHP
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5
INCLINE PRESS
135 x 10
155 x 8
175 x 6
185 x 4
195 x 2
205 x 1
These might have gone better if I wasn’t doing them second in the super set.
REV PRESS DOWN
120 x 15, 10, 10
OH BAND EXT
10F/10B
*Time: 40 minutes
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11.26.20 Daily Dose #10
Happy Thanksgiving, y’all!
WARM UP
7 min elliptical
Super Set
SQUAT
135 x 5
185 x 2
205 x 5 singles
DEADLIFT
275 x 3
325 x 5 singles
DT
5 Rounds for Time with 135
- 12 deadlift
- 9 hang power clean
- 6 jerks
Time 11:32
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My seven year old daughter shot a 22 LR pistol and Smith & Wesson M&P 15-22 rifle today. She loved it and couldn’t get enough!
Proud papa moment for me. And beware, she can hit her mark with that rifle!
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Hell yeah!
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Awesome!
11.28.20 Daily Dose #11
WARM UP
13 min elliptical
Super Set
BENCH SQUAT
135 x 5
185 x 5 singles
DEADLIFT
185 x 5
275 x 3
325 x 5 singles
SHOULDER PT
4 sets
SEATED OHP
75 x 5
85 x 5
95 x 5
105 x 3
115 x 2
125 x 1
135 x 3
superset with 15 BPAs.
SEATED BTN OHP
50 reps any way I could get them.
95 x 12, 7, 5, 4, 4, 3, 3, 2, 2, 2, 2, 4
BARBELL CURL
bar x 50 rest/pause (first pause at 34)
Rest 1 minute
bar x 50 rest/pause (first pause at 21)
I know I’m the only one to blame but I feel like my strength has vanished. It’s strange. I guess it happens slowly and then one day you realize you suck. To make it worse, I don’t have the mental capacity to do anything about it.
SLOG
1 mile in 8:36
I died for this. I was ready to stop and rest about .25 in. I wanted to shave a few seconds off my time but this wasn’t worth it. The level of misery far exceeded the 15 second improvement.
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Do you have a spreadsheet or link to follow for your daily dose plan? I’m thinking about doing it for back squats as they’re not in my regular rotation atm.
I found this in the comments section of the original article.
The article is on StrongLifts. Google Daily Dose of Deadlift and look for that site.
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Awesome thanks, I had found the site but not the spreadsheet. After one day (significant sample size, I know) I think I’m going to like it.
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