He is a great thinker.
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Greatest mind of generation
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Saturday, 9 May
Weighed in at 227.5 today.
Long run abandoned today. Not sure if it was heat or dehydration or what but it just wasnāt happening. Bit disappointing after last weekendās success but such is life.
Monday, 11 May
Down to 226.8 today for a 2020 record low.
Had to help the in-laws out this weekend, so took the opportunity to bring home my 24kg/55lb Circus Dumbbell. Itās goblet squattable, so Iām just a few 5kg/11lb plates away from being able to load her up fairly heavily. That, plus weighted chinups/pressups will give me a good full body maximal strength session for the last few weeks of this block.
Looking forward to it, purely to put an end to these awful strength-endurance sessions.
Tactical Barbell Base Building - W3D1 (Strength-Endurance)
Warmup
The usual shoulder work and lower body dynamic stuff.
Strength-Endurance Cluster (3 rounds)
40x16kg (35lb) goblet squats
20xBW pressups
40x band rows
20x16kg (35lb) single-arm kettlebell swings per arm
Squats were all pretty rest-paused. Swings were arduous. Less so, though, because it turns out for unilateral work Iām meant to do total reps not per hand.
Pressups were meant to be 24 but that wasnāt happening.
@dagill2 I have no idea how you ran Mass Made Simple. These squats are horrible even with baby weight.
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Tuesday, 12 May
Back up to 228.8 today, but average weight this week still the lowest of the year - albeit by only like .1lb less than last week. Waistline is down a little, too.
Tactical Barbell Base Building - W3D2 (LSS Run)
Warmup
Bit of a walk
Time: 40:00
Distance: 3.63 miles/5.85km
Nothing spectacular by any stretch, although the last couple of runs the day after Mondayās strength-endurance sessions have been awful and this one was fine, which is good to see.
One thing Iāve come to notice about RunKeeper is it doesnāt record āruns inside runsā as Iāve seen other apps do. In other words, if I were to run a 10K and kilometres 3 through 8 were done in 28:00, it wouldnāt record it as being my fastest 5K. It didnāt even acknowledge today as being a 5K run; I think it only recognises runs within 10% or so of the distance. Which is kind of shit.
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Wednesday, 13 May
Weighed 228.3 today. Going to drop the direct carbs from lunch and see if that gets things shifting a bit faster.
Tactical Barbell Base Building- W3D3 (LSS Run)
Warmup
Bit of a walk
Distance: 3.11 miles/5km
Time: 30:36 (PB)
Was meant to do 40 minutes again but my first mile was a non-taxing 8:54 PB (first sub-9 mile) and I wanted to get a 5K PB. Annoyed to not hit sub-30 but shaving a minute off will do. Walked 10-15 mins afterwards to make up for the off-program timing.
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Bloody good job Matt 5km in 30 for a bloke your size is good going.
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Itās the stride length. Couple of strides and 100m ez
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Impressive.
You just hit a sub 9 mile for the first time, canāt expect to keep that paceā¦ yet.
Thatās very good, a week or two from know youāre under 30.
Just remember the program calls for LSS. Let the PBās come easy do not push it and the walking after the run is an excellent way to catch up the extra time.
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@simo74 cheers. I read that for every lb you lose, you take around 2s off your pace per mile. So if I lose 32lbs I should improve my pace enough to be able to travel backwards in time.
@guineapig Iām still shuffling, though presumably itās a longer shuffle than someone who doesnāt have a 36" inseam.
@mortdk yeah pleased enough with it. Wasnāt a big push to hit this time either; only reason I stopped at 5K was so the stupid app would register it as 5K!
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Thursday, 14 May
Down to 226.3, which is a 2020 PB. Hey, that rhymes.
Tactical Barbell Base Building - W3D4 (Strength-Endurance)
Warmup
The usual shoulder work and lower body dynamic stuff.
Strength-Endurance Cluster (2 rounds)
40x16kg (35lb) goblet squats
20xBW pressups
40x band rows
20x16kg (35lb) single-arm kettlebell swings per arm
I hate these sessions so much. Two more weeks and theyāre over.
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What kind of rest time do you have on these?
Itās 0-60s between exercises (and itās increasingly been closer to 60 than 0 tbh) and then up to 3m between circuits.
Itās no issue from a rest time perspective, itās just really hard to do 40 of anything.
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Pushing into the higher rep ranges really brings a whole new level of suck, even with baby weights. It probably means I should do more of them, I guess.
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Friday, 15 May
Weighed in at 226.6 today. Seems like I spend 4-7 days hovering around a certain weight, then drop a couple of pounds and repeat the process.
Progress is progress, so whatever.
Tactical Barbell Base Building - W3D5 (Active Recovery)
Was going to throw on the weighted vest and pace around a bit but Herself fancied a walk, so we spent 30-40 minutes wandering around a bit.
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Should have just walked with her with the vest on
Saturday, 16 May
Weighed 227.4 today.
My 10K today was a PB, but the time and distance is an educated guess because, for the second long run in a row, RunKeeper froze up and stopped tracking at around the five-mile mark.
Time to get a new app, I suppose.
Tactical Barbell Base Building - W3D5 (LSS Run)
Time: less than last time. Around 1:07:00
Distance: 6.22 miles/10km give or take
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Well done on the running Matt, 10K is no fun.
I can recommend Endomondo, thatās pretty cool.
There are 3 medals to get: 1 all time best at a distance or time, years best, or month best.
So today youād get a gold medal for the fastest ever 10K.
If you ran 7K and you had an awesome 5K in the middle it would track that and give you a medal for that.
However if you ran 11K with an awesome 1 Mile at the beginning Iām not sure if it would give you credit for the 11K as longest distance OR the 1M for time.
But I really like the app.
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Monday, 18 May
Weighed in at 227.something. Canāt remember off the top of my head.
Continuing to hate these sessions. Fortunately today is something of a deload with just the one round instead of three next week. Still an awful 50 reps, though.
Tactical Barbell Base Building - W4D1 (Strength-Endurance)
Warmup
The usual shoulder work and lower body dynamic stuff.
Strength-Endurance Cluster (1 round)
50x16kg (35lb) goblet squats
25xBW pressups (genuinely could be an all-time PR)
50x band rows
25x16kg (35lb) single-arm kettlebell swings per arm
Squats and pressups were rest-paused to fuck. Absolutely fuming that next week is another 50-rep week.
Nice work, get this to over 50 and see Your bench go up
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