Peloton
45 Minute Power Zone Max Ride – Matt Wilpers 10/7/23
Total Output: 391 kj
Calories: 589 kcal
Avg Cadence: 91 rpm
Avg Speed: 18.1 mph
Distance: 13.58 miles
Avg Output: 145 watts
Avg Resistance: 40%
11,660/33,362
Best Output: 860 watts
Comments: Matt Wilpers mentioned this ride on one of the last rides I did of his. This was a sprinting/recovery ride and did not disappoint. Honestly, I thought we spent way too much time in Zone 1 recovering but I guess the idea is that you should be pretty fresh for your sprints. Definitely challenging though. He said that Tour de France sprinters get upwards of 1,500 watts. I can’t imagine that. 860 was the most I could get.
Thanks Shane. The pull-ups were broken up into 8+4 or sometimes more sets. I saw that you were on the bike this morning when I got on to do that metcon. It asked if I wanted to join the class you were in and I thought to myself, “Nah… That would make way too much sense. I’m gonna do this BS instead.”
SS
Arsenal Front Lat Raises
12x20 Per Arm
10x30
8x40
Decline Bench
12x135
12x135
12x135
SS
EZ Bar Front Raises
8x40
8x40
8x40
SS
Arnold’s
8x30’s
8x30’s
8x30’s
Flutter Kicks (4-Count)
5
5
5
Pec Deck
12x110
10x130
8x150
SS
Dips (Triceps Smoked)
8
6
6
50:00, 409 Cals, 118 BPM
Cool Down
Stairclimber
8:00 L8, 95 Cals, 145 BPM
Comments: Good session. Was feeling good this morning and just went to town in the gym. I think I figured out what was aggravating the back of my right shoulder (where the tricep meets the shoulder). I think it is high pulls (Or whatever it’s called when you stand straight up and pull a barbell or cable bar up toward your chin perpendicular to the floor). I haven’t done those in two weeks and the pain has almost completely gone away. Maybe I can throw them in once in a while to mix it up but might stay away from those for the most part.
Session: Those high rep bench sets were no joke. I liked the Arsenal side/front raise combination. Then that quad set with Decline/EZ Raises/Arnold’s/Flutter Kicks was intense. The Arnold’s were the worst. Triceps were smoked by the time I got to Dips. Finished with Shane’s favorite, the stairs of doom. Done.
Nice workout Trent. You hit some good volume on those BP and HS Shoulder presses. It is no wonder the triceps were fried when it was time to do dips.
I seem to remember watching a video of Jeff Cavalier’s years back and it was basically him listing a list of lifts that need to go to the gym graveyard. One of them was upright rows. He said it is unnatural movement that puts your shoulders in impingement. High pulls seem to be a lot like those. Who knows though, he could be completely wrong too. LoL.
Great job on those stairs. You wore the gym out today man.
Thanks Shane. Yeah I figured it was something that was hitting that area wrong. Hopefully that is the what it was… It does seem to be kind of an unnatural movement.
Peloton
60 Minute Power Zone Ride – Matt Wilpers 10/14/23
Total Output: 656 kj (PR 60 Minutes)
Calories: 911 kcal
Avg Cadence: 88 rpm
Avg Speed: 20.5 mph
Distance: 20.53 miles
Avg Output: 182 watts
Avg Resistance: 46%
10,142/46,434
5 Minute Cool Down – Emma Lovewell
Comments: Friday nights have turned into drinking beers and playing guitar until almost midnight. Still got up at 6:00AM for this one though. I was going to take it easy, but after seeing Shane put up 20+ miles this morning I had to push it. Managed to finish about dead even with him so I’ll call that a win.
Man, these bike shorts need to be at the bottom of the landfill. Definitely something off with that padding. Plus it feels like my wife washed them with something sandy. Going to be one of those days…
Ha ha, I guess lack of sleep and too many beers is my secret weapon.
Time for a long story you didn’t ask for and probably didn’t want to read:
I started playing acoustic guitar when I was about 12 years old. I played one of those into my late twenties and when we had kids I pretty much never picked one up again until a few weeks ago. I just messed around, learning parts of all kinds of songs. Never played in a band or anything.
About 20 years ago, I was sitting in a bar here in town one afternoon with a few friends. They had the local rock station playing and Stevie Ray Vaughan’s version of “Little Wing” came on. I immediately checked out of the conversation as I listened to that song in complete astonishment and awe. I had heard Jimi’s version but was not familiar with Stevie’s instrumental version. To me it was a work of art and it has been my favorite song ever since. Since then I have gotten more familiar with his music and he is definitely my favorite artist.
About a month ago I was in the shower (where all great ideas happen ) and I thought, “You know? It’s been a long time since I played guitar. Maybe I’ll pick up a cheap electric guitar and an amp and try to learn the Texas Blues…” Fast forward a few weeks and I am as entrenched as I was the first time I picked one up, 30 years ago.
At first I didn’t think I’d have time for it, but it didn’t take long to figure out that if I played guitar instead of sitting around on my phone or on the internet then I had lots of time. As a matter of fact I can usually get at least one hour in every evening, if not two. It’s pretty crazy to think about how many hours, days, weeks, months, years I’ve wasted mindlessly scrolling the internet or social media. I will never be as good as Stevie was but if I can spend the next several years practicing for 1-2 hours a day (most days) I should at least be pretty damn decent.
Now to connect this to training: I’ve noticed that my approach to guitar (and many other things) is now much more disciplined and structured, and therefore much more effective. I would say that is largely due to training. Being willing to go through the motions, and do something over and over again, even if it seems daunting, mundane or not enjoyable, really pays huge dividends. I’m looking forward to seeing how this journey goes…
That’s awesome Trent. Great story. I love Little Wing by Jimi. I honestly didn’t realize that SRV covered it so amazingly. Definitely a kick ass cover!
Yeah man I saw a video, on no other than Instagram that was pretty sobering about how when you take our lives and break them down, remove time for sleep, driving, work, going to the bathroom, etc., we have a very limited amount of actual “our” time leftover. The shocking part was that with our current phones, devices, and TVs the average 18 year old today will spend 93 percent of it looking at a screen.
I took IG off my phone for about 3 months and it helped. You have to find something else to fill that time though. Seems like you found a great replacement.
Cable Handle OHP
16x20 Per Arm
14x25 Per Arm
12x30 Per Arm
SS
Cable Rear Lat Raises
3(10x20 Per Arm)
Ab Roller
10
10
10
SS
Push-ups
20
20
20
71:00, 595 Cals, 119 BPM
Comments: Got to chatting during strength so no time left for a cool down. Got invited on a surf trip to Nicaragua in the Fall. Sounds awesome. House all inclusive, people cook for you, then every day you get a private charter boat to remote surf breaks with a photographer, all for $1,300/PP. Still would be a financial stretch right now though…
Good session. Gonna be feeling that one for sure. Nice an empty in there this morning. Will check the journals at work. Have a good day!
Thanks Shane. I don’t know how you do 20+ reps on ab roller. I was dripping sweat just trying to get to 10. The surf trip sounds amazing. My wife might divorce me if I ask to leave for a week to a tropical location without her though. Definitely going to time that question well.
Thanks for sending that video on IG. It was sobering indeed. For all of the good things that the internet has to offer, I would say that the net effect on our society has been negative. People aren’t meant to be that connected. Down time and healthy hobbies are vital to our mental and physical health. It’s just too much. Instilling that in my kids is going to be very difficult though. They are enamored by technology…
Ha ha, yeah those recorders suck! My wife got one for our son and he waits until we get in an argument or are stressed out, and that’s when he starts parading around the house blowing it as hard as he can…
Guitar is an amazing instrument. Nothing wrong at all with picking it up at this age. Like anything else, if you are committed to putting in the time and effort, even when it isn’t that enjoyable, you will have good results. I learned a fair amount of chords and rhythm stuff in my teenage years, but never really learned how to solo. Now that I’m working on that it is an uphill battle to say the least.
I was doing a lesson Friday night and the instructor did about a 30-second solo at the end. I just sat there totally still and at the end he said, “if you had trouble with that then check out the tablature.” Since then, I have spent about 3 hours trying to learn that solo and am maybe halfway through. Still not polished at all but I have a grasp on the first half.
