I don’t think toe running is particular good for you. When you run slow you’ll naturally land on the heel, when you pick up speed you’ll land more flat footed and when you’re running really fast and relaxed it looks like you’re running on the forefoot, because you’re almost floating through space.
If you want to learn the toe strike, run bare footed, on grass. That’ll force you to do it, but it’s really hard on the calves, and you’ll run quite slow.
7/1/19
Squat workout - C1/W5/D1
GIANT SETS (jump - squat - core)
Vertical jump:
x2
Front squat:
95x5
115x5
145x3
165x3
185x7
Leg raises:
x8
GIANT SETS (jump - squat - core)
Lateral hops:
x4
Back squat: (high bar)
195x4x7
Hollow rocks:
x20s
Walking lunges: (AMRAP 10 minutes)
176 total reps
I think I’ve definitely had enough walking lunges after this workout. Next week is the end of the cycle and I’m going to make a swap there.
@mortdk Thanks for the advice man! I’ve got a buddy that’s a long distance runner that swears by it, but I’m also not looking to run more than a mile ever. Your breakdown mirrors my exact experiences with running, so maybe it’s not worth changing haha.
When you get under 7 minutes and get efficient at it, you’ll get that floating sensation, when you’re “power running” like in killing yourself to get down to 7 minutes it’s just hard work.
When I ran a lot, I ran 10 km’s under 40 minutes, after a minute or two I got into a mental state were I could just float away, and only for the last quarter mile if I kicked hard the floating feeling disappeared.
I don’t think I’ll ever get that feeling again.
Keep at it Velvet, run some hard miles as fast as you can, then some miles where you back of a bit, not so slow it turns into a jog… not in one session of course. Suddenly you’ll feel the floating sensation were you just taps with the forefoot and everything feels light.
Haha I enjoy the whimsy used to describe running there Mort.
My fastest mile ever was 5:47 or so. The ability is there but I haven’t sought it out in a long time. I’ve never enjoyed what it takes to get there, even that flighty feeling doesn’t do it for me.
Appreciate the encouragement man.
7/2/19
Press workout - C1/W5/D2
GIANT SETS (chin - press - core)
Pullups: (various grips)
BWx8x8
Axle press:
50x10
60x5
70x5
80x5
90x3
100x3
110x8
100x8
Ring fallouts: (1)
8x4
GIANT SETS (shrug - press - raise)
DB Kelso shrug/row: (5s hold at shrug and row)
40x5x5
Axle push press:
110x5x5
Lateral raise: (2s pause at top)
10x5x10
Axle curls: (350 method)
50x22, 16, 13
51 total reps
Solid win on that top set. Last rep took about 2 full seconds of grinding from the crown to lockout. Seems my shoulders have surpassed my triceps at this point, which means, ARM DAY.
Hit the floor joist around rep 5 on the back off set, probably had 9 or 10 without that mis-groove.
7/4/19
Hiking
~8 miles
~2,800 ft elevation gain
Solidly humid 85* but moved at a good clip throughout. Ankles feel a little beat up from this. one
Man I’m pretty envious of all the hiking. Not asking you to give away too much info here, but where in the country do you do your hiking? Best I’ve ever seen is Pacific Northwest.
7/5/19
Deadlift workout - C1/W5/D3
Mat pulls: (3)
135x5
185x5
225x3
275x2
315x1
355x10
SUPER SETS (GMs - curls)
SSB upper back good mornings:
135x2x10
135x22
Band hamstring curls:
2x10
1x fail (23)
SUPER SETS (pulldowns - planks)
Ab pulldowns:
2x20
Ring Miyagis: (1)
2x10/side
Solid workout after that hike yesterday. Figured I’d have struggled a little more on the top set but it felt better than most of the preceding weeks.
@TX_iron I live in Maine, so nearly all my hiking is in New England between Maine and New Hampshire. Pretty spoiled when it comes to that kind of thing over here, but I’d like to set foot on other grounds more often.
7/6/19
Bench workout - C1/W5/D4
SUPER SETS (row - bench)
Barbell row:
95x5
115x5
135/155x3
175x12
175x11
Football bar bench:
95x5
115x5
135x5
155x8
155x7
SUPER SETS (row - bench)
Meadows row:
50x8
60x8
70x8
80x11
Incline football bar bench:
135x4x8
Dips: (350 method)
BWx20, 15, 14
49 total reps
Inverted row: (13, 350 method)
BWx20, 13, 11
44 total reps
Flat bench was pretty crummy today, just didn’t seem to have much pushing ability this morning. Incline and dips saw improvement though, so not all bad.
Speaking of dips, I just couldn’t lock my arms out to finish that 50th rep, flailed at it and tried to wiggle up but I was just stuck at like 90% complete haha.
Switching back to a straight bar after this cycle.
7/7/19
GPP
Kayaking: 2 hours
Walking: 3 miles
Just a relaxing Sunday in the sun but got some good movement in, wouldn’t really consider anything I did a workout.
Windy day on the water, I think at a minimum half the time I was out there I was paddling.
Looks like an awesome day!
7/8/19
Squat workout - C1/W6/D1
Front squats:
95x5
115x5
135x5
155x5
175x3
195x6
Back squats: (high bar)
195x4x8
No giant sets or lunges today. Lowering the volume this last week of the cycle. Should have gone for a 7th on the top set of front squats but guessed that the bar would’ve slipped off my shoulders and crashed into the safeties. Not cool at 6:30am with sleeping house mates. I think I put together a total of 2 hours of sleep last night.
@losthog It was a fantastic day, couldn’t ask for a better cap to the long weekend.
7/9/19
Press workout - C1/W6/D2
GIANT SETS
Pullups:
BWx8x8
Axle press:
55x10
65x5
75x5
85x5
95x5
105x3
115x6
105x7
Ring fallouts: (1)
BWx8x4
GIANT SETS
DB Kelso shrug + row: (2s pause at shrug)
40x3x10
Axle push press:
115x2x5
115x10
Lateral raise:
10x2x10 (3s pause at top)
10x5,4,3,4,5 (5s, 4s, 3s, 4s, 5s pause at top)
Axle curls: (muscle rounds)
50x6, 6, 6
60x6, 6, 4
70x6, 4
80x2
Solid workout to end the cycle. The “pauses at top” started becoming “pauses at midway” towards the end haha. Shut down the push presses when stability became a concern over strength.
7/10/19
Conditioning
Basketball: 60 minutes
Mostly shooting around, some King of the court, and 1v1.
7/11/19
Deadlift workout - C1/W6/D3
Deadlift:
135x5
185x5
225x3
275x2
315x1
355x10
Band upper back good morning:
2x a bunch
No PR, but this set was a lot smoother than the last time I hit 10 at 355. Lost rep 11 a couple inches off the floor. Upper back couldn’t stay tight and rounded over more than I wanted to finish a pull with in training, I think that caused the bar to drift a bit too. Either way I didn’t try to save the rep.
Not a lot of assistance work as I may go climbing tonight.
7/11/19
Climbing
3.5 pitches
Spent the last pitch fighting a really tough move and calling it. Deadlifting a couple hours prior probably didn’t help.
7/12/19
Bench workout - C1/W6/D4
SUPER SETS (bench - pullapart)
Bench:
45x10
95x5
115x5
135x3
155x2
185x1
205x1
225x0 (so close)
Pull aparts:
x10
SUPER SETS (dips - rows)
Ring dips:
2x8
1x13
Band rows:
2x10
1x fail
So close on that 225, if I spent any amount of time practicing heavy reps I’d have had this. Good to know it’s there.
Marks the end of the training cycle. Dropped a few pounds, set a few PRs, matched a few more, learned a few things. I’d call it a successful block, will make a few adjustments to the next one towards the end of August, but immediately next will be a contest prep period.
7/15/19
Contest Prep
SUPER SETS (press - pull aparts)
Loading pin block press:
45x10
70x5
90x5
115x2x4
Pull aparts:
5x20
GIANT SETS (chin - press - core)
Pullups:
4x8
1x12
Football bar clean and press away:
75x5
95x5
105x2x5
105x5 + 2 push press
Ring fallout: (1)
5x5
SUPER SETS (arms)
Band pushdown:
3x20
DB hammer curl:
25x2x12
25x10
Well this was a miserable workout. If I can make it feel better that should mean I’ve gotten stronger.
@T3hPwnisher That loading pin block press is incredibly awkward. I found I can’t fully lockout the reps due to the height of my ceilings and the length of the pin, definitely added to the misery.
Opted for the football bar since it kicks the weight out in front a little and is a bit more unstable at the top. Figure I’ll need all the help I can get there after seeing photos of the block.
7/16/19
Contest Prep
SUPER SETS (bag - squat)
Sandbag to shoulder:
150x6x1 alternating
SSB squats:
95x5
115x5
135x5
155x5
185x5
205x5
SUPER SETS (deadlift - core)
Dinnie deadlift: (4 links - weight per hand)
45x5
90x5
135x5
180x5
Reverse crunch:
4x10
SSB calf raises:
45x15
Got interrupted twice during this workout, once to fix the sandbag and once to wrangle dogs that were running away. Cut into my time, but since I needed to feel this day out anyway I came up with a positive take away. Going to add a little volume to each session and progress via work capacity here.
Dinnies are a very weird thing. Not sure if I’ve got the starting point right, might be able to reduce the height by a link or two. Gotta creep the promoters IG page to see the demo again.
Also, my calves are hilariously weak. 15 reps was torture.
7/18/19
Contest Prep
GIANT SETS (bench - pull aparts - core)
Low incline axle bench:
80x5
100x5
120x5
140x5
160x2x5
Pull aparts:
6x15
Ab wheel:
6x8
SUPER SETS (row - press)
BB row:
135x8
145x8
155x14
Axle clean and push press:
100x3x8
SUPER SETS (dips - row)
Dips:
3x8
Alternating arm band row:
3x20
Had to make this up on the spot. Planned to use my keg to mimic the block press, but it’s way too bulky for me to recreate that movement with. Tried the sandbag next and that wasn’t happening.
Not sure if I’ll keep this, but it was a decent workout as far as flying by the seat of my pants goes. Arms are feeling super beat up today, could be the lack of sleep and food this week catching up to me. Following few weeks should be a nice reset back to baseline.
7/19/19
Contest Prep
SUPER SETS (deadlift - carry)
Deadlift:
135x5
185x5
225x3
275x3
315x3
365x3
Sandbag carry:
6x50’
SUPER SETS (GM - row)
Band upper back GM:
3x20
Band row:
3x15
Had to get in something quick. Work schedule changed up and I’m heading north for a rafting trip this weekend.
Contest sandbag is 150, it’s going to be a fast event. I’m pretty quick with this weight in a straight line, and my pick is getting fast. I’ll be disappointed if I don’t win this event outright.