[quote]ecogenx wrote:
How many miles have you pulled that tire now? Must be starting to wear out. Keep up the great mix of lifting and GPP you’ve been doing. I’m deloading this week as well.[/quote]
I’ve only been dragging for a mile for the past few weeks, before that I only dragged for a half mile. I would like to think I have 15-20 miles on my Salt Lake sled, and 5 miles on my Laramie sled. I am hoping that once I get down to 250, I can start doing some kind of interval stuff. I may start doing sled intervals on lifting days, and keep dragging for distance on non-lifting days.
Have I ever mentioned how much harder it is dragging at 7,000 Ft?
Laramie sled + 33 lbs for 1 mile in exactly 30:00 minutes.
I think 33 lbs here is equal to 40-45 lbs in Salt Lake. The Laramie tire is a bigger tire, but the “leader” on my home tire is a 10’ chain, and the leader on the laramie tire is just rope. Oh well.
I just found out we are leaving here for home at 3:00pm, and we are not staying tonight. That means no lifting at my favorite little gym today, and therefore no pictures. I’ll snap some when I come in August. tomorrow is a lifting day (bench deload) so not dragging again until Sunday.
8/1/09 5/3/1 Bench (deload) 3d cycle
5x 110/140/165
Kroc Rows
115x 15
Face Pulls
100x 10/10/10/10/10
my shoulders feel great. I blame the face pulls. I will be adding these back in on both bench and military days. I am sure that I will need to go heavier on these, so I won’t be doing them in the shoulder warmup.
I was surprised that I was able to get 15 at this higher weight. I decided to start doing these more Kroc style, 1 or 2 sets to failure or close to it. This frees up time for face pulls.
My wife finally planned our summer vacation. it starts this thursday. If I had known in advance, I prolly would have done a regular week and deloaded during the vacation. There is no way I will be able to get to a gym. of course, I’ll take my log book with me in case I get the chance 8*)
An extra week off. We will have to see how this goes, and how tight i can stay on my diet. In the meantime, 1 deload session left (squat on monday) then the 4th cycle.
sled + 41 lbs + 1 mile, over 30 minutes. not feeling it today, had to stop a couple times, but did the mile. Felt really slow dragging, but I feel better now. glad i dragged today.
Good Mornings (supersetted with pull down abz)
205x 10/10/10/10/10
Pull Down Abz
130x 10
140x 10/10/10/10
Wow did this feel good. I front squatted the first 2 sets. I tried to front squat the 210, but couldn’t keep my chest up, so I back squatted it. in my defense, I haven’t front squatted for over a year, and I never did get any good at it before.
I supersetted GMs with Pull Down Abz, which meant I had to walk across the gym and back for every set. Not that its that far, but still. i was sweating like a pig and huffing and puffing like the wolf.
Thus ends the deload. This will also most likely be my last training session until I get back from vacation on the 12th. I don’t expect to have access to weights or sleds on my vacation (although if it pops up, I will have my sessions preplanned in my log so I can just do the workout).
I will be spending a lot of time and miles walking around seaworld, legoland, and some other places my son is really excited about but that I can’t remember. I love going to the ocean, as i’ve always fancied me self a sea-farin’ man. plus there will be hot eye candy on the beach. The walking is NEPA, but not GPP, so we’ll see how flat, bloated and out of shape I am when I get back.
Hopefully, I will have a chance to drag the sled tomorrow or wednesday (preferably both…).
Same as usual, sled + 41 lbs 1 mile 30 minutes. several stops as well. prolly cuz yesterday I killed the good mornings. Anywho, I don’t think I’ll have time to drag tomorrow, so this is prolly my last session til after the vacation.
Same as usual, sled + 41 lbs 1 mile 30 minutes. several stops as well. prolly cuz yesterday I killed the good mornings. Anywho, I don’t think I’ll have time to drag tomorrow, so this is prolly my last session til after the vacation.[/quote]
I’m going to have to try some of these. Dragging a sled + 41# a mile in 30 minutes sounds pretty impressive. Where’s it hit you most? quads,gluts?
I’m going to have to try some of these. Dragging a sled + 41# a mile in 30 minutes sounds pretty impressive. Where’s it hit you most? quads,gluts?[/quote]
As part of my knee rehab, I try to force myself to really bend the knee on the forward step. This really hits my quads just above the knee. Since I try to take really long steps, this really hits the lower spinal erectors, and the glute/hamstring insertion point. If I dragged from my belt instead of shoulder straps, it wouldn’t hit the back any more.
Since I stopped making progress on the mile drag, I am going to start doing some interval work on the sled. Intervals is what they usually recommend for the sled anyway, but since I cant run or swim or bike right now, I thought dragging for a straight 20-30 minutes would be good for me. When I get back from Cali, I’m going to trade off, mile drag one day, sled intervals the next. probably start out with 20 yards backwards and forwards for as many as I can get with rests in the 30-60 second range, and progress from there. Allwyn Cosgroves comments on steady state cardio in his article yesterday got me thinking about this. plus, all the real powerlifters use the sled and prowler for intervals, and as a bona-fide WANNABE, I’d better start faking it!
[quote]soldog wrote:
mjnewland wrote:
I am back from a week of vacationing and debauchery. Cycle 4 begins tomorrow with Militaries
Welcome back - I just started cycle 4 as well but switched bench day and MP day because I thought my deadlift recovery affected my bench training.[/quote]
That seems like a reasonable change. Do you lift 3 times/week? I do, and I’ve found that my best recovery is when I have 2 days off immediately following deadlift day. It doesn’t always work out that way, but I feel better when it does.
On cycle 5, I may switch up the weeks. There are a couple people instead of doing 5/3/1, do 3/5/1. they shoot for rep maxes on the 3 and 1 weeks, and dont do extra on the 5 and deload weeks. We’ll see how this cycle goes before I make any changes.
[quote]hel320 wrote:
The hell with cycles and lifting. Tell us about the debauchery. We’re old, we can live vicariously though your seafaring exploits.[/quote]
Sorry, my sea stories are more boringer now than ever. We did a full day at sea world (11am to 9pm). They had a cancellation on the dolphin encounter, so my son got to spend an hour in the pool working with dolphins. That was pretty cool. full day at San Diego zoo. full day at Lego land. 3 days on the beach trying to boogie board with my wife and son, and watching young girls in teeny bikinis when my wife wasn’t watching me.
Here is the lame extent of my debauchery: I snuck a pint of chocolate peanut butter ice cream every day of my vacation AND I had a 40 oz malt liquor one night. you can take the boy out of the trailer park, but you can’t take the trailer park out of the boy.
Today, we return to our regularly scheduled dieting and lifting.
[quote]mjnewland wrote:
soldog wrote:
mjnewland wrote:
I am back from a week of vacationing and debauchery. Cycle 4 begins tomorrow with Militaries
Welcome back - I just started cycle 4 as well but switched bench day and MP day because I thought my deadlift recovery affected my bench training.
That seems like a reasonable change. Do you lift 3 times/week? I do, and I’ve found that my best recovery is when I have 2 days off immediately following deadlift day. It doesn’t always work out that way, but I feel better when it does.
On cycle 5, I may switch up the weeks. There are a couple people instead of doing 5/3/1, do 3/5/1. they shoot for rep maxes on the 3 and 1 weeks, and dont do extra on the 5 and deload weeks. We’ll see how this cycle goes before I make any changes.[/quote]
I’ve been hitting 4 days a week for the first 3 cycles and I like it but it may be too much to do week after week. So I’m planning on just playing it by ear this cycle and allowing extra time as necessary. I also feel free to just hit the reps instead of maxing out each time when I just don’t feel it on any particular day.
Beer and ice cream. Two of my closest friends. Sounds like you and the family had a blast on vacation. I’m taking your lead and dragging the sled tonight.
[quote]ecogenx wrote:
Beer and ice cream. Two of my closest friends. Sounds like you and the family had a blast on vacation. I’m taking your lead and dragging the sled tonight.[/quote]
are you dragging as steady state cardio, or are you doing intervals?
[quote]mjnewland wrote:
hel320 wrote:
The hell with cycles and lifting. Tell us about the debauchery. We’re old, we can live vicariously though your seafaring exploits.
Sorry, my sea stories are more boringer now than ever. We did a full day at sea world (11am to 9pm). They had a cancellation on the dolphin encounter, so my son got to spend an hour in the pool working with dolphins. That was pretty cool. full day at San Diego zoo. full day at Lego land. 3 days on the beach trying to boogie board with my wife and son, and watching young girls in teeny bikinis when my wife wasn’t watching me.
Here is the lame extent of my debauchery: I snuck a pint of chocolate peanut butter ice cream every day of my vacation AND I had a 40 oz malt liquor one night. you can take the boy out of the trailer park, but you can’t take the trailer park out of the boy.
Today, we return to our regularly scheduled dieting and lifting.
[/quote]
Choclate peanut butter icecream… I can’t step within 50 feet of a pint of that or its gone. I have forbidden it in my house for the last 6 months. Now I have it stuck in my head…