5/17 - OFF
5/18
DB circuits and treadmill hill walks with my 9 year old. He’s on the hefty side and can’t keep up with his older brothers on running and swimming etc - so has decided he will be the strong one. Regardless, he likes the 1:1 time with me at the gym and is fun for me too.
5/19
Track session with sprints and jumps. My 14 year old beat me in a 20, and almost beat me in a 40. I have now established that I NEED to get back in athletic condition. He’s got hormones in his favor and I’ve got being detrained in mine - so hoping I can stick with him for the next couple years. We shall see!
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5/20
Starting on a version of CT’s Russian Strength-Skill program. Each time through the 2 workouts (2 lower exercises workout A; 2 upper exercises workout B) plus the metcon (20-30 rounds of 1 rep each of a lower push, a lower pull, and an upper push) is supposed to be in a 5 workout week. I’ll probably take 8-10 days per time through, because I will add a sprint day and a tempo day.
Based on a training max you do everything at 85% or 75% per exercise, and once you’ve gone through both sessions 6 times, you bump the weight.
Today:
Warmup then
Power clean: 5x1 at 205 (85% of TM) and 1x3 at 175 (75% of TM)
Front Squat: 5x1 at 215 1x3 at 185 then 1x4 partials (to 90 degrees) at 285
Then some pull-ups (20 or so)
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5/21
AM - jog and walk and 10 buildups to 80m or so and then walk back. Absolutely need to stay on running, even if just short warmup sessions like this morning. I am stronger, leaner, can jump better, and just feel all around better when I sprint.
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I like to move fast (by average person standards) most days, too. My dynamic warm up has build up runs in it. I think working up to 90% can go a long way in terms of maintaining the ability to move fast.
Unfortunately, I think my left leg is weaker than my right so I’ve scrapped running until I can fix that.
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I end up so tight on time that I almost never really warmup in the weight room (basically just some light movement on rower or turf, then warmup sets). And on running days - my run is basically a warmup. I’ve got to address this - or else will not make progress.
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This is basically the template I’m going to follow. Going to feel out the training max numbers over the next week before officially starting. Thinking my Front Squat, Power Clean, and Push Press estimates might all be a little bit off on the low side. And while I realize this is meant to be a slow progression, the front squats and cleans yesterday felt WAY easy.
- Workout A: Front Squat and Power Clean plus pull-ups and maybe plyos 5x1 + 1x3 + one set of supramax effort
- Workout B: Tempo Run and Maybe throws
- Workout C: Push Press and Bent Row plus pull-ups 5x1 + 1x3 and one set of supramax effort
- Workout D: Acceleration work
- Workout 5 - Repeat A - add a rep
- Workout 6 - Repeat B and add a rep or pace
- Workout 7 - Repeat C add a rep
- Workout 8 - 20x1+1+1 Front Squat, Power Clean, Push Press - in a continuous complex
Then keep adding reps till I get to 10x1 - then bump weight on all exercises. Will get BB/Hypertrophy work done when traveling, or days I just don’t feel like doing a real workout.
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This is what I do during my lunch break sessions or when using my home gym. It’s the same with cardio/conditioning. Occasionally I’ll go to the Y after work on Fridays but usually have to settle for doing that stuff Mon-Wed. It’s like I kick my ass on those three days and just do some quick workouts to keep things moving on my work days.
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5/22 - day off. Felt crappy (but got under 211 this morning!). Went to get a new condo across the river in NJ to save on city income taxes. So moving in 8 weeks or so - which will be great for running and also for getting lifting work in. Track right there - and will commute in gym clothes and do workout in the morning by the office.
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Actually just did some biceps and lateral raises etc. think it makes sense to do that kind of stuff as warmup and end of workout too.
5/24 - running warmup (jog, mobility, buildups) then discus
5/25 - golf (15 holes - 18 over). Had a few unbelievable shots but failed to convert the easy bogeys.
5/26 - same as Friday plus shot put
Discus and shot put were garbage. And it’s not like I am doing it much less often than a couple months ago - kind of frustrating, but on the other hand / I’m not good, so… it’s like golf- I’m not good enough to get mad about a bad shot!
5/27
Warmup gradually increasing weight to 155 - then 16 or 17 (or 18? Lost count) rounds every minute on the minute of 1x
- hang clean
- A2G front squat
- Push Press
- Bent Row
That is a metcon I like better than typical Crossfit stuff.
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5/28
Walk/jog
10x70m hill
Walk/jog
Just gotta gradually build back into the running
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@Frank_C - Looks like you’ve done it a few times, how do you change thread title. I’m not doing anything related to CrossFit at the moment - so want to update title.
It’s at the very top of the log above your first entry. There should be a pencil to the right of your log name.
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OK - Log Name Changed - Goal is to get back to where I was at 20 years old, by the time I turn 40, next summer. Some things will be better (strength numbers) some worse (speed, and jumping) and some will be bodyweight dependent (IE - 1 mile run).
Was looking through my log over the past 2 years or so, and it’s kind of depressing to see that I actually regressed a little bit. Although some of the lifts were less than full ROM - and the seizures, job stress, and travel were definitely a part of the picture.
Injuries are what really set me back the most, and have been relatively injury free as of late - but think that being down 10# is definitely having an impact on strength levels.
I think my body will respond well to how I have the current set-up structured. Forgetting about CrossFit type stuff - focusing on frequency, and lower rep ranges in the gym - and getting my conditioning from running.
Preliminary goals:
- Workout at least 5x per week following new template
- Running at least 2x per week
- Throwing at least 1x per week
- Jumping at least 1x per week
- Test baseline on following:
- 30m run
- Standing Long Jump
- 4 step (run in) long jump
- 150m run
- OHB Shot Toss (As far as I can over my head backward)
- (MAYBE) 1 mile run - more likely 4 laps with rest=working period and adding up average
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Looks like a great plan to be athletic!
Hoping so. Not even going to set target lifting goals, just process goals (which means at least 3 days of lifting per week). Will do adlib during travel, will still try to do basic bodybuilding stuff when I can. Will report on initial tests hopefully this coming weekend. Will do 40 yard dash instead, so we can compare to football numbers.
Predictions:
- 40 yard dash: ~5.0"
- SLJ: ~10’
- 4 step LJ: ~15’
- 150m run: ~21"
- OHB Toss: ~50’
- Mile (ugh): ~6:00
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Plus estimated TM’s (90% ish) I’m working off right now:
- A2G Front Squat: 250 (Think I need to bump this up to 275 - will give it one more week before I do).
- Power Clean: 235
- Push Press: 215
- Bent Row: 215