I’ve clearly been pretty bad lately about the daily updates haha. But they’re helpful to me, so here we go again.
I’m in W3W1, Elf right now.
Had a good deadlift session and hit a trap bar PR at 275x15; did a bunch of ABCs and sled sprints.
Yesterday was a solid half-kneeling press PR with 145x5 each side.
Running is coming back up; I’m trying to stick to easy, frequent mileage.
Weight’s holding stable around 287, should see a good drop soon.
Completed one of this block’s challenges, The Wilds of Arnor, by going on a 4-mile hike with about 1,200 feet of elevation gain in the snowy foothills above my house. It was really great, and I’m planning a double-length one to a higher peak in a week or two.
Anyway, that’s how things are. Hoping to close out the Elf week with more running and lifting and rowing and get back to regular log updates. Still really enjoying this method of programming.
Haha thanks. I honestly think napping is a crucial part of human wellness. I’ve got two young kids, too, so I don’t get them as often as I’d like - and I made sure to take advantage when I do.
Note: Good session. I thought that squat double was a PR, but no; I should’ve gone for an extra rep. If I run 2 miles tomorrow I’ll hit my 1/day average goal for the month, which is a big step toward getting back into running properly.
Note: Ouch. A little too much layback on the presses and my upper back is quite sore. On a positive note: that’s 29 miles in February, averaging 1 per day, which is my best month in a couple years. Onward.
Well, my first training block of the year ended two weeks ago. Since then, I’ve been dealing with a respiratory infection and strained/pulled intracostal muscles, so that’s been a bummer. I’ve spent the two weeks doing a lot of slow walking, some light flexibility work, and engaging in lots of sauna and hot tub time. I’m not back to 100%, but I’m close enough that I think I can manage some light lifting and low cardio.
So the plan is to start “Wave 0” of the next block, and do that for as many weeks as I need to build back up to proper training. I’ll use that time to figure out goals for the block as well.
Regarding the previous blocks goals, listed above, I did pretty good. I ran 45 miles. Not 100, but way more than I had been. Calling it a win. I lost about 15 pounds and did a good amount of bodyweight work. Going forward, diet needs to be cleaned up a lot and daily activity increased.
Wave 0 Week 1 was plenty to get things back on track. Muscles are healed, lungs are mostly back to normal. Ready to get after it.
Highlights from Wave 0 include Press 95x22, Bench 135x26, BTN 135x13, Push Press 185x10, Half-Kneeling Press 185x1.
The block this time is called Rivendell, reflecting a period of healing (weight loss & conditioning) and time in nature (I’ll be moving at the end of the block, so I want to enjoy local running/biking trails and hikes while I’m here).
Goals:
Weight loss (low 270s)
Prioritize complexes, carries, running, and bodyweight movements
Improve conditioning, work capacity, VO2, etc.
Spend time with cleans, snatches, HK presses, front squats, the trap bar, and other movements I haven’t previously prioritized
Swim, cycle, row, and walk a lot
Diet goals: 2000 kcal, 140g protein, 1 gallon water, 8 different fruits/vegetables per day
Challenge: The Wilds of Arnor (8-mile local hike)
Train daily, with KB and bodyweight stuff on non-gym days
Day 6
Squats: 2x10 @ 135
Front Squats: 2x10 @ 135
Trap Bar: 3x20 @ 135
Hammer Curl: 2x10 w/40s
Day 7
Grace WOD: 3:24 @ 135 (PR)
Note: a pretty abbreviated week due to (good) life stuff going on. That’s an insanely good Grace PR for me - I shaved 45 seconds off my previous best and hit my goal for 2024, all because I had like 5 minutes to train and wanted to make the most of it. Very pleased with myself.