You are like the Alan Watts of T-Nation. Making philosophy easy to understand. That is awesome way of looking at life choices too. Finding week in as much as you can.
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Hey thanks for that! Like most nerds, I like to talk about the things I like to talk about, haha.
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Wednesday 11/12
Glute-Mass-tastic W2D3
Pendulum Squat
12, 12, 11 x M+35
SL DB RDL
12, 12 x 70, 12 x 75
Hip Thrust
15, 15, 13 x M+185
Step Ups
15, 12 x 60, 15 x 50
Hip Adductor
15, 15, 12 x 80
SS
Hip Abduction
15, 15 x 80, 15 x 70
- 30 minutes of treadmill, hill interval program
My legs were so done by the end of this. Reps are creeping up every workout though, itās nice to see that again.
Pendulum squats are awesome, Iām liking them more than Hacks.
Step ups are basically cardio, like BSS.
Finally felt the SL RDLs in my legs and glutes. These are allegedly great for runners, hence why they are in my program. Hence why anything single leg is in my program. SL stuff is so hard, but if it helps with speed and injury prevention, Iām on board.
Iām eating more than I feel like I should. Averaging 2400-2500 calories for over a week. Feels wrong to eat that much, but my appetite and cravings been loud. Trying to get better at listening to my hunger and eating to support training, but the fat loss mentality is engrained.
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Iām eating more than I feel like I should. Averaging 2400-2500 calories for over a week. Feels wrong to eat that much, but my appetite and cravings been loud. Trying to get better at listening to my hunger and eating to support training, but the fat loss mentality is engrained.
This is real. Leaning into the current phase of training is helpful. Since Iām a training nerd, Iāll literally shift my focus to match. When Iām in a gaining and performance phase, Iāll read about that, listen to podcasts about that, watch youtube videos about that, etc. I try to ābeā that. When the focus of the training shifts, I shift my focus there as well.
But as far as the reframe goes: you have the insurance policy that youāve already demonstrated to yourself that you are a fat-loss champion. You have the tools, skills and knowledge to accomplish that any time that you want. This means you have nothing to fear from eating to perform, because when you decide to shift the focus away from that, you can crush a fat loss phase of training and then get right back to eating to perform again. Itās only scary when you DONāT have that experience: you donāt know if you have it in you to accomplish that. But once youāve done it once before? You can do it again. Really, no different than your first stupidly long run. There is a lot of fear of the unknown, but once itās been done once before, you know what youāre in for come the next go.
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Agreed.
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Also agreed.
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Had to read this a couple of times and formulate a response.
I do a lot ofā¦ Squirrel! When it comes to planning. I have caught myself already looking at maintenance strength plans, for instance. The suggestion of CURRENT goal media consumption is brilliant, and I have a couple videos qued up.
This is a perfect reminder. I wonāt go back to where I was two years ago because I have the tools now. I know what a slippery slope looks like and how to correct the train. There will always be a phase I can go back to if my new pants stop fitting well, but this is not that time.
Now you are really speaking my language! So much power in knowing what you are capable of. But itās always fun to keep moving the bar.
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Thursday 11/13
Farklek Run
3.0mi, 28:45
Work schedule is going to get funky on Friday, so I moved this run forward a day. Not that my plan is set in stone anyway.
Felt great though, found some awesome hills and this was mostly trail.
Later
Glute-Mass-tastic W2D4
Incline DB Press
9, 7 x 45, 9 x 45
Assisted Pull Ups
10, 10, 8 xBW-30
SS
Assisted Dips
12, 10 xBW-30, 10 x BW-40
Pendley Rows
3 x 10 x 95
Rear Delt Cable Flye
15, 13, 12 x 13
Bicep Curls
17, 12 x 15
SS
Incline Y Raise
12 x 12.5, 15 x 10
OH Cable Tri Ext
15, 12, 11, 10 x 20
Leg raises
3 x 15
Conditioning:
10 Minutes AMRAP
400m Skierg
20 Lunges (60lb)
20 KBS (35lb)
2 rounds+ ski
- 20 minutes stairclimber
Press and pendley rows continue to be sticky and not budge on reps and weight. Iāll get there.
Dips and pullups went well.
I donāt know why I havenāt tried the Skierg before now. Itās been in my gym the whole time. It is the perfect upper body finisher. Might be my new favorite conditioning cardio.
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Saturday 11/15
Glute-Mass-tastic W2D5
Jump Squats, KBS
3 x 10
Leg Press
10, 10, 9, 9, 9 x 315
SS
Calf Raise (on leg press, till failure w/ same weight)
15, 13, 13, 11
Deficit BSS
12, 12 x 45, 12 x 65
Leg curl
10 x 80, 12, 12 x 70
Machine Hip Abduction
12 x90, 14, 13 x 80
Solid day. Held the weight on Leg Press at 315 for all sets, monsterous improvement over last week. I am amazed at the power in my legs.
BSS-- ouch. Still BS.
Later
Long Run, Trail
4.5 Miles, 49:19
Started cloudy and chilly, ended at 60F and perfectly sunny. Just a great day to be outside, loved every minute of this. I am running out of trail days and savoring them. Autumn has been treating me very well.
HR ave was a bit high, I got a little excited on the uphills.
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Sunday 11/16
Glute-Mass-tastic W3D1
Incline Bench Press
3 x 6 x 105
Close Grip Lat Pulldown
10, 10, 9 x 100
SS
Incline Bicep Curls
15, 12 x 15
OHP
10, 10 x 65
Seated Machine Row
10, 9, 8 x 100
Cable Lateral Raise
15, 12 x 10
SA Reverse Fly
17, 15, 15 x 35
Cable Crunches
3 x 12 x 80
Conditioning, 3 Rounds, EMOM
7 Cal bike
MIN 2- AMRAP BB Front squats (40lb)
7 Cal bike
MIN 4 - AMRAP BB Curls (40lbs)
10 Cal bike
MIN 6 - AMRAP Alt Hang DB Snatch (35lb)
18:48
+500m skiERG
+10 minutes stairmill
Great day, felt poppy. Back was feeling the most powerful.
OHP went up a rep, so I get to increase the weight next time. Progress!
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Monday 11/17
Interval Run
10:00 easy
30 x :30 interval, :15 recovery
5:00 easy
4.2miles, 37:33
Entered into the next phase of my run plan. The intervals get harder. Oh boy did they hurt. I had a side stich for the first time in a year or so. Speed was all over that place, but the effort was there.
Letās keep getting faster.
Later
Glute-Mass-tastic W3D2
Roger Squat
6 x m+135, 6 x m+135, 8 x m+155
SS
Standing Calf Raise
20, 20, 16 x135
RDL
8 x 205, 8 x 185
Hip Thrusts (Machine)
8, 8, 8, 7 x 155
SS
Walking Lunges
3 x 20 x 35s
Leg Extension
16 x 100, 17 x 90
45 Hypers
20x25+2BW
18x25+3BW
+30 minutes Spin Bike
I am amazed at how much weight I can add on squats each week. Itās a great feeling, and I know it wonāt last, but Iāll savor it until that day.
Iām struggling with RDLs. My back is iffy with them, 205 felt sketchy. I might just slow the reps down, put my toes on plates, pause, etc. add intensity in ways that arenāt weight. Or just not do them.
Math was bad on the Hip Thrusts, it was right for lifts, but wrong on the number for the log.
Hypers are a humbling finisher for this day. Love failing something at BW, you know you are cooked then.
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Tuesday 11/18
Recovery run
4.5mi, 46:09
Nice little jog after intervals. Felt great.
Doing lots of running in new neighborhoods. My site got a job trailer this week so I am exploring the area more on RUNch breaks.
Went to a Physical Therapist yesterday. My left knee and hamstring have been bugging me for months. I met my deductible this year, so I figured I may as well. The prognosis is good. Essentially, I pivot around my forefoot when I walk and run, and that over burdens my knees and feet. Instead, I need to change my gait to load my pelvis and glutes, to take pressure off my knees. I have one exercise to do, every hour if I can, for a few reps. Not too bad, just going to take time and repetitions.
Here I thought it would be an imbalance, but she said āI am quite symmetrical, more than mostā. So thatās cool.
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I loved PT so much when I went last year. Tons of really good information about my various strengths and weaknesses, in addition to fixing my ITBS. I wish Iād gone earlier in my running journey. Iām glad youāre doing so!
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Happy to hear this, I am so adverse to medical anything. Iām sure it will help the pain, maybe even gain some speed and power!
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Wednesday 11/19
Glute-Mass-tastic W3D3
Pendulum Squat
12, 11 x M+40 11 x M+35
SS
Nordic Curls
14, 12 x BW-25
SL DB RDL
3 x 12 x 75
Hip Thrust
15, 13, 12 x M+125
SS
Step Ups
15, 13 x 60
Hip Adductor
15 x 80, 7-7-7-7 x 70-60
30 minutes elliptical
Pretty good day. Pendulum squats are humbling but I really like them.
I still struggle to feel SL RDLs in the moment, but the day after my hammies are tired, so, working?
Working on a couple tweaks to my program. Dropping glute volume a bit and swapping for more hamstring. I think it was a little out of balance. Nice thing is, itās mine, so I can do whatever I need to. My glute volume was likely in the ājunk volumeā range and I am already asking my body to recover from a lot.
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Thursday 11/20
Glute-Mass-tastic W3D4
Incline DB Press
9, 9 x 45, 10 x 40
Assisted Pull Ups
8, 8, 8 xBW-25
SS
Assisted Dips
10 xBW-25, 10, 9 x BW-30
Pendley Rows
3 x 10 x 95
Rear Delt Cable Flye
15, 13, 13 x 13
Bicep Curls
12 x 20, 12 x 15
SS
Incline Y Raise
15, 12 x 10
OH Cable Tri Ext
12, 10 x 25, 11 x 20, 8-4 x 20-15
Leg raises
3 x 15
Felt great, needed a break from lower body. Went into this tired, but pulled out a decent performance.
Incline bench added some solid reps.
Rows are sticking on the same weight like super glue.
Run home from gym:
Race Pace run
10:00 easy
2 x 0.5 @ 7:48/mi target/0.5 rec
5:00
Nailed it! I cannot believe there was a mile time starting with a 7 on my wrist. Held it without feeling over painful too, it was only 0.5mi repeats, but thatās where it starts. Focused on knee drive and hip extension, I think there is some good stuff to come there.
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Weekend training dump:
Saturday 11/18
Long Run, Trail
6.12 mi, 1:00.03
One of those days that the miles fly by. Chilly, breezy and by extension, dead quiet trails.
The last mile of this was at a 8:00min/mile target pace, which I was able to hold.
Sunday 11/19
Glute-Mass-tastic W4D1
Leg Press
12, 11, 10, 10, 10 x 315
SS
Calf Raise (on leg press, till failure w/ same weight)
15, 14, 12, 12
Deficit BSS
12, 12 x 65
Leg curl
12 x 80, 12, 12, 12 x 70
Machine Hip Abduction
14 x 90, 15, 13 x 80
Goodness my wheels were feeling good on leg press. Well, āgoodā. The reps kept on going, but all of them felt heavy.
I am going to condense my program back to 4x a week, the fifth day isnāt worth it. Yes, I keep making tweaks, but Iām good with it.
By the time Friday rolls around all I want to do is go out and play. By that I mean, hang out with my hubby at our favorite restaurant, and eat an entire sourdough crust, sausage, arugula, mushroom pizza. Way better for the soul than an extra leg day.
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Agree!
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Monday 11/24
Interval Run
10:00 easy
15 x 1:00 hard, 1:00 rec
5:00 easy
5.2 mi, 46:57
Feeling pretty good. Legs and butt are feeling packed with power. Hip drive is improving. First morning run in a while, loved started the day this way again.
Later
Glute-Mass-tastic W3D2
Incline Bench Press
7, 7, 7, 6 x 9
Close Grip Lat Pulldown
3 x 10 x 100
Machine Row
10, 10, 9, 8 x 100
Rear Delt Cable Flye
15, 15, 12 x 13
Bicep Curls (used cable)
12 x 20, 7-4 x 17-13
Cable Crunch
3 x 15 x 70
Low motivation day, punching the clock. Still add more reps on back stuff.
Press was high gravity.
Talked hubby into more walking instead of cardio, had a nice conversation instead of sweating on the stairmill.
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Wednesday 11/26
Recovery Run
4 miles, 39:50
Thursday 11/27
Glute-Mass-tastic W4D3
Hack Squat (travel gym didnāt have Pendulum)
12 x m+130, 12 x m+140, 13 x m+145
Leg curl
12, 13 x 70
Leg Press
15, 13, 12 x 205
SL RDL
3 x 12 x 75
Hip Thrust (BB)
2 x 15 x 135, 14 x 155
Step Ups
15, 14 x 30DBS
Hip Adductor
15, 15, 13 x 80
Went to a different location of the chain gym I use. Pretty nice location, some equipment I didnāt have, missing some I normally have. Empty, you could hear a pin drop. Itās almost like people were eating turkey or something instead.
Fun to get this in and try a new location though.
Friday 11/28
Race Pace Intervals
Done around a nice park, somewhere in Washington state. It was a dirt path, and had rained all night, so a bit muddy. I was running so fast I had mud splashing up in my calves. Nothing like throwing foot roosters.
Later
Glute-Mass-tastic W4D3
Dips
10, 10, 10, 7 x BW-25
SS
Pull Ups
10, 9, 8 x BW-25
Pendlay Row
10, 11, 10 x 95
Lat Raise
15, 15, 10 x 10
Rear Delt cable fly
15, 13, 13 x 13
OH Cable Tri Ext
12 x 25, 11, 10 x 20
Cable Bicep Curls
12 x 20, 12 x 15
Conditioning, 10 min AMRAP
400m Skierg
40ft sled push
20 KBS
Made it 2 rounds + 100m ski
Then: 30 Minutes spin bike
Another gym location, another day. This one was a bit dirty. Lots of rusty equipment. It was on the outskirts of Portland, so no surprise there.
It did actually have room to push the sled though, I was happy about that. My location is so packed with equipment the āfunctionalā area is useless.
Pull ups kicked my butt. Gravity slightly higher than normal.
Saturday 11/29
Long Run
6.5 miles, 1:20.40
Done on a treadmill. Woke up at 400 and couldnāt get back to sleep, so I went to the hotel gym. I wasnāt about to run in the dark in Portland, by myself. Thatās just asking for trouble.
Felt sluggish, and the pace showed. Treadmills have always felt harder to me.
Sunday 11/30
Glute-Mass-tastic W5D1
Roger Squat
6, 6, 6 x m+90(different weight peg)
8 x m+155
SS
Standing Calf Raise
17, 16, 15 x135
RDL (toe elevated)
8, 8 x 185, 7 x 195
Walking Lunges
20 x 35s, 20, 17 x 45s
Leg Extension
17 x 100, 18 x 90
45 Hypers
15x30+2BW
10x30+5BW
+30 minutes Spin Bike
Thought it was a crazy heavy gravity day on the Rogers squat. Then my hubby wandered by after my 3rd set and asked why I was using a different peg than last week. So, I reset the pegs, loaded up 5lbs more than last week, and nailed the reps. Made me feel much better.
Rest of this went great, still feeling a bit sluggish.
Iām sure the weekend travels and poor sleep have something to do with that.
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