Twenty by 40 by 2020 - Journey Back to Where I Was 20 Years Ago

Training Training Logs
121

The few times I smoked in my younger days I ate food. Not sure if this will lead to a caloric deficit LOL

1 Like
122

Lol true

123

When I was younger me too but amazingly now when I smoke it is actually easier for me to stick to a diet.

1 Like
124

NEPA - 1.5 hours walking in Boston at tall ships festival.

300 swings w 55#

125

400 swings w 55# KB

Counting up to 20 and then back down.

1 Like
126

AM workout - which I donā€™t likeā€¦ always feel about 10% off before 8 AM. But feel great after a workout

  1. Aerdyne warmup - 5 mins
  2. Squat 5x65-155-205-245
    531+ at 295-325-355 (2)
    5 at 325
    10 at 295
    10 at 245

All w safety bar squat

1 Like
127

Warm-up: Jog, stretch
30 reps (15x2) hang clean+power clean mostly at 195-235
15x20 yard prowler pushes with 245

Looking at some other threads where people are saying their safety bar squat is 10% or more behind back squat, Iā€™m pretty excited about how my squat is movingā€¦

1 Like
128

Work from home today so just used gym in building.

  1. 10x100m row - mostly at 17s, last one at just under 15
  2. Superset
  • 5x10 DB curls
  • 5x10 triceps ext
  1. 100 reps leg press
  2. 3x10 face pull
129

Forgot to add yesterday:

2 rounds of 3x10s static snatch grip deadlift holds - 1" off floor, at knee, at hip. This is surprisingly tough.

1 Like
130

PS - The deadlift holds were with 255#.

Today:

  1. 1 mile warm-up jog
  2. 11x110m intervals with walk back recovery

It feels great (and shitty) to be starting to run again. Taking it easy and not pushing too hard too soon, but I just love the feeling of running (not jogging, but running). These 110m runs were at about 17 seconds - which is around a little slower than 4 min mile or 15 mph pace. To put it in context, all out, I could probably run one in 14 seconds right now, so thatā€™s about 80% effort. My goal is to do one of these interval sessions and one shorter (all out) acceleration session per week. Since setting that goal, however, Iā€™ve only done 2 interval sessions, and I think 3 acceleration sessions over course of like 6 weeks. And have done more longer slower jogs - mostly due to travel. Progression is really fun to design on speed work. How I will do it is as follows:

  1. On interval runs (longer/slower runs, I will add 10m per rep and 1 rep per session each week - until I get till 20x200m runs - trying to maintain roughly the same speed, with a little drop off, because 20x200 at that pace is probably not a very realistic workout for anyone other than a world class miler - so will let my pace deteriorate to about 4:30-5:00 mile pace by the time I get to 20x200 - goal here is volume accumulation and getting form back. Then, I will start quickening the pace and reducing volume until I reach the fastest Iā€™m capable of. For me, assuming no injuries, Iā€™ll probably hit the limits of my current abilities by the time I work back down to a 5-6x25-26 second 200m.
  2. On the speed runs - Iā€™ll similarly add 1m per run and 1 run per session until Iā€™m up to 20x20m (which if done truly all out, is a very strenuous session) then continue to add 1m in volume per session, but decrease one rep per session until I get to 10x30m. Then I will continue to extend the distance by 5m segments and reduce reps until I get to 5-7x60m. I will start timing the sprint runs when I get to 20m distances - will use an automatic timer that starts and finishes based on my motion - which is super accurate and handy.

It has been 2.5 years since I trained speed and explosiveness - will be fun to see what this does to body composition, and also to my weight lifting. I believe I am much stronger now than I was then (at least on squats) and figure adding speed work while continuing my lifting, could really help all my lifts go upā€¦

1 Like
131

A few years back when I only did sprint work for leg training my favorite workout was 10 x 100 m sprints. Iā€™d run 5 with a minute rest between each and then rest for 5 minutes. Iā€™d run 5 more with a minute rest between. I started at 16 sec or less on each sprint and worked down to 14 sec. I only did the workout 3 or 4 times during that program but it was one of my favorites.

How exactly are you structuring your workouts? How many days per week and what are you doing on each day? Until my hip stops hurting Iā€™m going to go back to sprint work for my leg training.

132

Thatā€™s a nice workout of 10x100. Was a staple of Ben Johnson - he did 20x100 as recover sessions to build volume.

My structure is as many days per week as possible - with travel - that usually limits me to 3 quality sessions and 2-3 junk sessions (jog or hotel gym crap). My structure is 2-4 days of 531 strength work on (right now) deadlift, squat, clean - and when shoulder allows - add snatch and press back in. On those same days - some type of crossfit metcon. Unstructured. Whatever the gym has and if they donā€™t have - Iā€™ll just do adlib prowler pushes, rows, or aerdyne.

Running workouts - I do full recovery (1ā€™ per 10m run for fast work) and 1ā€™ per 100m run on interval work. My work schedule can easily have 3 weeks in a row of 5 days a week and 3 destinations in travel - and usually those have internal meetings pre 8 AM and customer meetings all day till 9-10 PM - donā€™t get much good work in.

1 Like
133

Jog warmup
13x13m acceleration runs

This was done on beach in the sand - so was not all that quick - but felt nice.

1 Like
134

6/26

  1. Beach Family Olympics w my sons (12-10-7)
    -100m
  • shot put (big round rock)
  • discus (big flat rock)
  • long jump
  • javelin (broom stick)
  • rock skipping
  • 400m

Surprisingly good workout! I won (thank goodness!)

1 Like
135

6/27

  1. 5 min aerdyne
  2. Safety bar squats
    5x65
    5x155
    5x245
    5x285
    5x315
    345x9 (5+ set)

Really pleased with this.

Adlib cardio and mobility

  • aerdyne mixed with light presses for 15 mins
136

This is what itā€™s all about! Whatā€™s the point in gym strength if you canā€™t do cool stuff in an open environment? Iā€™m a bit jealous of your creativity. I have a hard time letting myself deviate from my planned strength training at the gym. Itā€™s a mental attachment or something.

137

Exactly!!!

That said, I generally prefer to follow a plan exactly and stick to it in a very regimented manner - but right now, due to injury, travel, and family - am having some forced creativity - and actually enjoying it.

138

AM Gym session - felt pretty good warming up

  1. 100 KB swings with 53 and 70# KB

  2. Hang cleans - doubles up to 225

  3. RDL triples up to 315

  4. Then was going to do my 531+ DL workout which was to be 375, 415, 455. I picked up 375 once, and it felt like 500 - so I just shut it down. Chalking it up to the time of the session, and the heavy squats yesterday, and general fatigue (have not been sleeping well with shoulder pain lately).

  5. 8x1 minute rowing intervals - all at 290-320m and 21-25 calories

1 Like
139

Hard work vs smart work. They are not the same. Good work. Why the hell did you do heavy RDLā€™s before deadlifts LOL?

140

LOL donā€™t know. RDLs never feel that heavy to me as Iā€™m pretty solid posterior chain and can probably RDL over 4 wheels.