The running sucking any less yet?
1 Like
These workouts are fine. It’s the slog every 4th workout that will suck the most. This is in my wheel house - work for a pretty short period, recover, repeat.
3 Likes
Still getting some work in I see. How’s life treating you big fella?
1 Like
Life is good. I’m not taking on too much at work. I’m back at my normal gig and I was self initiating a lot of follow up work last year. I’ve stopped that because my boss finds enough work for me.
The last two Mondays have been busy because patrol is short. I’ve had to help answer 911 calls. That just solidifies my decision to not pursue the same things this year. Last Monday I was able to track and catch three juveniles who did a home invasion on an 82 year old lady. They pushed her down inside her home and stole her car. I caught them!
It’s been nice going into each day mostly fresh and just taking what comes my way.
I’m biting off a big chunk of training and probably trying to ride two horses with one rear end, but the first cycle went well. I’m trying to lift Mon, Wed, Thurs, Sat and run Tues, Fri, Sun. If I miss a workout then I’ll just push it back to the next day.
7 Likes
1.11.21 C2 W1 D1 - Deadlift
SQUAT
120 x 5
170 x 5
195 x 5 x 3 sets
DEADLIFT
275 x 5
315 x 5 x 5 dead stop reps
HANG POWER CLEAN
195 x 3 x 5 sets
35 minutes. My legs are perpetually sore so I’m wondering if I’m being overzealous with running and strength goals. I’ll continue, but if it gets worse then I might drop the optional 3x5 at 75% for leg lifts.
4 Likes
Have you tried running on training days and having full rest days built in? I take Sat/Sun off and even if my legs are beat going into the weekend, I’m ready to go again on Monday.
2 Likes
I don’t have the time…or I’m not willing to give it that much time each day. I work four 10 hour shifts. I can sneak in a short workout on my “lunch” at work. My brain is good with 30-40 minute workouts these days. Going 60-90 minutes isn’t going to work for me right now.
I go back and forth throughout the year. I’ll seek out fewer sessions per week that are longer and then I’ll want to switch to more frequent sessions that are shorter. I’m currently in the mindset for the latter.
2 Likes
1.12.21 5K Workout 6
WARM UP
I’m just doing four running workouts over and over. This was a repeat of Day 2. I ran faster but I walked the 30 sec. Last time I jogged 15 sec and walked 15 sec. By running faster, I was too fatigued to jog during the rest.
Regardless of how it compares to last time, it’s done and I feel pretty good.
4 Likes
1.13.21 C1 W1 D2 - OHP
Well, the weight isn’t going to lift itself.
OHP
30 x 10
60 x 5
80 x 5
105 x 5 x 5
with
UNDERHAND ROW
195 x 5 x 5
INCLINE 550 SET
140 x 15, 12, 8, 8, 7 (50)
AXLE CURL
90 x 10, 8, 5+5 bottom half
Training Time: 0605 - 0641 hours.
Been thinking about this. I don’t think I’m going to get to sneak away for my lunch break sessions today and tomorrow (hence the early session). I can’t bank on having seven training days every week so I’m mentally prepared to miss a few sessions. On the other hand, I’m “off” work Fri, Sat, Sun (I work extra jobs most Fridays). I could run and then lift on those days which would give me Saturdays and one other day off (probably Thursdays). I might give it a trial run this week if I don’t feel like lifting after work tomorrow (Thursday).
4 Likes
I’ve really been enjoying lifting on my days off. It’s nice because I don’t have to feel rushed. I just do cardio after work a couple days a week to burn off stress. Might be a good path for you too?
I always train on my off days for that very reason. I also plan my longer workouts for those days. I feel a compulsion to do something with those days since the rest of the week feels tight on time. Unfortunately, I don’t think lifting three consecutive days a week and taking four off would do much for me.
Training early like today isn’t a great option. Tomorrow/Friday is squat, deadlift, and power clean day. The latter two lifts are noisy and I don’t think I should do them when the family is asleep. I also don’t like loading my spine right after I get out of bed. I got the work done this morning but it was far from a “good” session.
1 Like
What about undulating your training days? When you have to lift early do your volume work, and when you can lift later do your intensity work. You might already be doing something similar to this and I just missed it.
2 Likes
I don’t think my training has much variation right now. I’m doing Advanced 5/3/1:
- Week 1 - 5 x 5 @ 75%
- Week 2 - 5 x 3 @ 85%
- Week 3 - 5 x 1 @ 95%
Upper Body Days
- OHP 5x5/3/1 with a row (or Bench)
- Incline 550 Set (or OHP on Bench day)
- Bi’s or Tri’s
Lower Body Days
- Squat 3x5 or 5x5/3/1
- Deadlifit 3x5 or 5x5/3/1 (opposite of squat)
- Power Clean or Hang Power Clean
There’s not much work getting done these days. It’s basic and hopefully it works. And I want to clarify that I’m not having any trouble. It won’t really bug me if I spread the “weeks” past a seven day window. I was just considering sucking it up and doing longer sessions on Fridays and Sundays in order to gain a couple of complete rest days. It could also be something that sorts itself out. If I miss a lifting session on Wed or Thurs then I’ll do it Friday after my running. I can do the same with Saturday and Sunday sessions.
3 Likes
I’m the same. If I’m going to try to squat within a couple hours of waking up, I need to make sure I get a really good warm up in first.
I also love(d) training on my off days. There was nothing better than dropping the kids off at school and my wife being at work, and having all the time I needed in the gym without rushing. The workouts weren’t much longer than now, but not having at set end time made a huge difference, mentally. I work Mon-Fri now, so my days off are everyone else’s as well and I wouldn’t be able to get away with sneaking out to the gym. I do train everyday at work, so I can hardly complain, though 
2 Likes
No, you can’t. I sneak away two to three times a week to train during my shift. We technically get a break but if it’s busy then you can’t take it. I’m on a specialty unit so I’m not tied to 911 calls, but our staffing is horrible right now so we’ve been helping out. I even get to change my hours and work a beat one day next week.
I worked til 9pm last night and stayed a little late tonight, too. I’ll try running and lifting tomorrow after four more hours if OT.
That’s considered warm around here for this time of year It’s been about that for the past couple of weeks, which is really unusual, but awesome. T-shirt and light jacket, for sure!
What about the wind?
It was 60, clear, wind under 10 mph two days ago.
The wind was light today, only about 11 mph. The temp with the wind chill was 34F, so great. Looks like things will be back to normal next week. The weather report is calling for a high of 5F, pre-windchill and I expect some -13F in the next couple weeks.
2 Likes