When I grow up, I want to be an Alicorn

Training Training Logs
1984

Days like this are hard mentally, I don’t cope well with performance drops.

This reframe has helped me: right out of powerlifting.

You’re at a lighter bodyweight now. In turn, the expectation is that you WILL lift lighter weights than when you were at a heavier weight. This is why powerlifting employs a coefficient formula to determine “best lifter” at a meet. Strength doesn’t scale linearly with bodyweight, so it requires an algorithm to compare.

It used to be the WILKS formula. Now DOTS is big. When I competed in NASA, they had their own formula as well.

But suffice it to say: if your lifts STAY the same while your bodyweight drops, that actually IS progress. If they dip down a little while your bodyweight drops, it can still be a form of progress depending on how the numbers shake out.

Right now, I’m 35lbs less than I was at my physically strongest (in terms of being able to move the most weight). I’m lifting weights now that would have been warm ups for myself back then. However, I take solace in knowing that, as far as being at THIS bodyweight goes: I’m setting PRs.

7 Likes
1985

Wednesday 8/27
HiIIT Cardio

3 Rounds:
500m run
1000m assault bike
20 bb hang clean and press 60lb
10 db snatch alternating 30lb
10 db front squat 2x25lb
8 devil press 2x25lb

500m run buy out

That. Is a smoke show. I didn’t want to do normal cardio sprints so I thought, oh, a WOD is totally HIIT!
It was. Ave HR was 148. Saw a few spikes over 165. The assault bike felt like the recovery, that’s just awful.

Weight, 135.2, -2.0lbs from last week.
Pictures showing the drop as well. Good progress this week. I mean, I feel fatigued and neasous most of the time, but hey, anything for beauty.

7 Likes
1986

Always dropping great info and context. I appreciate it. That helps with a reframe and keeping the spirits up. I haven’t made that connection before, but it’s so obvious when you lay it out like that.

1 Like
1987

Glad it could help! What’s especially awesome is the anticipation of the rebound. If you can keep your lifts the same while bodyweight drops, it means your lifts will explode when the bodyweight goes up.

2 Likes
1988

I’m a few days behind, training dump:

Friday 8/29
Coach’s Program W3D3

Adductor Machine
SS
Abduction Machine
20 x 60, 60
10-6 x 70-60, 16 x 80,
12 x 90-70

SL Hip Thrust (BB)
25 x 40, 20 x 50

Rogers Machine Squat
20 x m+55, 16 x m+65, 12 x m+75, 8 x m+85

SM Front Foot Elevated Lunge
18 x 45, 10 x 55

Standing Cable Kickback
20 x 15, 16 x 20, 10 x 25

45 Minutes LISS cardio, stairclimber

Needed two days off to talk myself into this one. Still walked in and out feeling beat up. Something about this program just isn’t jiving with me.

Saturday 8/30
Easy Trail Run

4 miles, not timed

Went with the dog. She is a dream running partner. Stays right with me, doesn’t care about people, other dogs or squirrels. She started slowing more than I did toward the end. I can tell she has been in a kennel for the most part for a year. I have no doubt she will start crushing me sooner than later.

Sunday 8/31
5/3/1 for Bodybuilding, W1D1

Leg Press
90 x5
115 x5
135 x3
145 x5
170 x5
190 x5+ (8)

Hack Squat
4x12xm+20

Leg Curls
2x10x70

Leg Extensions
4x12x75

Hip Adductor
3x15x80

Rear Delt Cable Fly
3x15x10

I know, this is program-hoppy of me. I just feel awful on coach’s program, so I am swapping and not telling her. I have wanted to try 531 for Bodybuilding for a while, so I snagged a spreadsheet off Liftvault and here we are. Great day, amazing how light everything felt.
It felt weird to not push everything to failure like I have been, per coach’s Rx. There is probably a fatigue correlation there. Also feels like I didn’t do enough, failure intensity is a habit at this point.
Feels awesome to have the strength and hypertrophy rep ranges again.

Monday 9/1
5/3/1 for Bodybuilding, W1D2

SM Incline Bench Press (m+weight for all)
30x5
40x5
45x3
50x5
55x5
65x5+ (6)

Cable Flyes
3x15x10

Seated OH Press
4x12xm+50

Lateral Raise
3x15x10

Bilaysian Cable Curl
3x15x15

Preacher Curl
2x10x40

HIIT/Conditioning, 25 minutes AMRAP:
12 cal row
30 Clean and press
12 cal row
30 weighted sit ups
12 cal row
30 jumping lunges
12 cal row
30 Double DB push press
Then- 20 minutes LISS elliptical

Another solid day, getting new weights dialed. Guessing on most 1RM/TM for this. Feeling like it was too light again, but I actually had energy for life stuff like paddlebaording and playing with the dog after.

Tuesday 9/2
Interval run

10:00 Easy Jog
6x
1:00 Hard
1:00 rec
7:00 easy jog

3 miles total. Went with Kiva again. She was interesting on the intervals. Did great, but I was pulling on her by rep 5/6. I’m sure I look like a beached whale running next to her.
Feels so good to be running again.
I feel pretty good about being able to wear out a Malinois. We went home and she immediately passed out on her bed while I made breakfast.

5 Likes
1989

Dog updates and photo dump:

Kiva is exceeding expectations in every way, with the exception of night time kennel. Lots of whining and now barking unless we go in and sit next to the kennel for a few minutes every few hours. She was silent the first two nights and then I think she got the taste of being near us and the Velcro dog took over.
Her training is coming along, loose leash is great, recall is getting there. Starting with the trainer next weekend.
In true Malinois fashion, one day while we were at the gym she managed to escape her kennel. Pulled the door in. We were greeted at the door by a dog, not where we left her.
She got into the trash, but the couch and all shoes were in one piece, so overall, could have been way worse. I do have a new kennel on order, but the one we want/the trainer recommended is on back order. This is the cheap kennel the rescue gave us.
The next day, we used a ratchet strap to keep the door from being pulled in while we went to the door. This worked.. maybe too well. She managed to rip one of her canine teeth in half. So, time for a vet visit. Luckily, she is still eating, so hopefully it isn’t hurting her.
We went and bought a kennel with a better door, one she can get her teeth around. It’s a little big, but at least we found one in stock. Better than her continuing to rip her mouth apart.

1000002293
10000022931920×2557 388 KB

1000002300
10000023001920×2557 623 KB

1000002301
10000023011920×2557 200 KB

9 Likes
1990

What a sweetheart! And awesome that you have someone to keep you company while running. Probably good for safety too.

1 Like
1991

Such a pretty girl!

1 Like
1992

Absolutely. One of the reasons I wanted a “scary looking” dog. She is surprisingly low bite drive for a Malinois, which I couldn’t be happier about, but strangers don’t need to know that. Plus, I live in a wildlife heavy area now. An alarm system is going to be awesome for long runs in the Backcountry.

2 Likes
1993

Thank you!

1994

I keep telling my husband that we should get him a dog to run with.

1 Like
1995

In time, you can teach a bark on command. Very practical when someone gets too close. My cue was a tap on his head and an hand gesture. That was trained in and a great show.

3 Likes
1996

Oh that’s a great idea. Adding that to the fun tricks to teach Kiva list!

1997

IMG_4721
IMG_47211920×2560 359 KB

Huh that sleeping position must be in their genes!

2 Likes
1998

Must be, even in sleep they are acrobats.

1 Like
1999

Kiva’s awesome!

And so is this:

1 Like
2000

Wednesday 9/3
5/3/1 for Bodybuilding, W1D3

DB Romanian Deadlift
50 x5
65 x5
80 x3
85 x5
100 x5
110 x5+ (12)

Hip Thrust
3 x 15, 15, 17 x 95

Roger Squat
4x12x12,12,12,18xm+45

Leg Curls
3x15x60

Abductor
3x15x70

Cable Lateral Raise
2x10,16x10

Still feels stupid easy and light compared to what I have been doing. So much so I went to failure on the last set of Hip Thrust and Rogers on the last set. I have going to failure and high Intensity burned into my brain. I know it will build, but most of these sets are feeling like they weren’t worth doing.
However, that should be perfect for recovery and not digging a fatigue hole on a cut. So, I really just need to trust the process.

7 Likes
2001

Thursday 9/4
5/3/1 for Bodybuilding, W1D4

T-Bar Row
35 x5
40 x3
40 x5
50 x5
55 x5+ (7)

Wide Grip Lat Pulldown
3x15x70

Straight Arm Lat Pull Down
5x10x20

Close Grip Bench Press
3x15x65

Machine Tri Pushdown
3x15x35

Conditioning/HIIT
24 minutes/4 Rounds, EMOM:
MIN 1 - 7 Cal bike
MIN 2- AMRAP DB Lunges

MIN 3 - 7 Cal bike
MIN 4 - AMRAP BB Clean and Press

MIN 5 - 10 Cal bike
MIN 6 - AMRAP Alt Hang DB Snatch

Then- 20 minutes LISS, Stationary Bike

Week one done! Feeling less beat up than I did on coach’s program. 5/3/1 really is great, I missed the rep ranges and strength aspect. There is a lot to be said about a program that resonates with you.
I also love being the girl in the corner doing weird cross-fit circuits. They are still my favorite form of HIIT.

5 Likes
2002

Friday 9/5

Easy run with dog
2.6mi, 30 minutes

There is something awesome about running with a big, scary, woofers. I feel really cool when we pass some one going the opposite direction, and they give us a wide birth.
Running joy is hitting hard. Trying to resist putting too many races on the docket for next year. I have three I want for sure, two more look really tempting.
What do you think Internet friends, could Kiva be ready for a dog-friendly 20-Mile trail race by April?

7 Likes
2003

Without a doubt! Especially if she’s enjoying the running now

1 Like