Travel day - no training besides some mobility with Dumbbells at home.
4/10
AM workout.
Aerdyne warm-up
Super-set of squat and DB Bent Rows
Safety Bar Squat: Warm-up sets 65-115-165-215-265 - then 8x3 at 305
DB Bent Rows: 5x5 at 70#
Acceleration Development: Did Prowler instead of regular sprints bc it’s still a little chilly outside, and in AM - doing full speed work is a little risky.
10x15m at Prowler +90#
Prowler pushes for sprinting, I never like to go very heavy - as it changes the movement patterns too much. For strength and/or conditioning, can go a lot heavier.
Good AM session. My shoulder continues to improve. My knees have been creaky lately. I think from the different position work on the OLs - maybe combined with a little more running… Once warmed up, the feel fine - but until warm, they almost feel crooked.
I think I will get through 2 more weeks of 10# jumps on the squat, and then will either go to 10x2 or drop to 5# jumps. Alternatively, may dial weight back and lower my depth by a couple inches. We’ll see. I used to go true A2G - but have stopped that since knee injury, and also realizing it’s hard to maintain tension at full depth, and the bounce out of the hole is probably not ideal in the long run.
Knees still feeling off today. Took day off - going to try and run some easy intervals tomorrow and then lift in evening. Spending a boys weekend with my two best friends Friday-Tuesday. Guessing will not see a lot of gym time so will stack up a hard Thursday.
Don’t even know how much (and if I did, wouldn’t say how much) I had to drink over the weekend, or how badly I ate (wasn’t that bad) - but the exercise consisted of maybe 2 or 3 2-3 mile walks, and some drunken feats of strength (squatting each other, jumping up a stair case etc).
Didn’t realize how bad I felt till I got home yesterday. Slept well, worked from home and then just did a basic session to get the joints and blood flowing.
600m of farmers carries with 70-90# DBs - walk it fast, walk back recovery.
200 total reps of curls and triceps. That was a great pump!
Oh - also lost $5k playing poker - so there’s that!
OL - technical and position work. Light weights - lots of sets. Working on using quads and hips in better sync (I’d always weighted to start extending knees until I got my first pull up there and then jumped with knees and hips) - but the guy I’m working with has me extending my knees (or starting to) a tad before I extend my hips.
Did some low box front squatting as well - lowest I’ve done since surgery - probably 3" below parallel - with a pause at bottom. Probably a total of 50 reps. Light weight - Like 115. But those bottom two inches - which I used to be very strong at - are incredibly weak.
These runs - I’m not focusing much on speed yet, more gradually building volume up over a couple months and let the speed come. Almost like doing same weight and gradually increasing reps per set while maintaining reps.
Once I’ve maxed this progression out (4-5 weeks I will hit my volume limit) I will start quickening my pace on these runs while reducing volume at about the same rate.
I’m slowly adding some running back in but I’m covering about 270m in a minute or more. They’re just tempo type interval runs but I can imagine running much faster right now.
That’s what I’m going for. The indoor track is 6 laps per mile. Before my surgery I built up to doing two and three laps at a time. I think I allowed 1:10 per lap which is a 7 minute pace.
I kind of miss the outdoor track workouts. But it seems as though I can’t lift hard AND run hard at the same time. It’s too much.
At a beach house so did some backyard sports. Ultimate Frisbee and football. Probably about 30x30m hard runs and about 100 frisbee throws and about 30 hard football tosses. Got a few out to around 60 yards.