Training Log Archive: RASPUTINIn the 30 days ending Nov 30, 2013:
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Saturday Nov 30, 2013 #
Note
up at 5:30 for 6+ hr trip to pacuare.
pretty depressing drive. we are so fortunate in USA/1st world countries.
pretty depressing drive. we are so fortunate in USA/1st world countries.
Paddle (Raft, Class 2/3) 1:00:00 [3]
Costa Rica
Pacuare River
Turrialba put-in to Pacuare Lodge.
Heavy Rain last few days, and pouring at put-in. warm though! Fun, mellow. just 2/3s. Paddle out will be much longer and some 4s.
Pacuare River
Turrialba put-in to Pacuare Lodge.
Heavy Rain last few days, and pouring at put-in. warm though! Fun, mellow. just 2/3s. Paddle out will be much longer and some 4s.
Mobility 10:00 [3]
slept:5.0
Left of SI joint sore again. lit up from so much sitting.
getting 1-2+ hrs of naps each day down here. not much else to do at these places when you're not out. look fed to Arenal, freedom to get out!!!!!
getting 1-2+ hrs of naps each day down here. not much else to do at these places when you're not out. look fed to Arenal, freedom to get out!!!!!
Hike 20:00 [3]
pacuare waterfall cyn w alla.
renegades!
renegades!
Friday Nov 29, 2013 #
Hike 3:30:00 [3] 10.3 mi (20:23 / mi) +2800ft 16:13 / mi
shoes: New Balance 1210 Leadville
volcano barva
w group
start 6900-crater 9300
chilly! most wore goretex, light fleece, hats.
w group
start 6900-crater 9300
chilly! most wore goretex, light fleece, hats.
Mobility 5:00 [3]
Wednesday Nov 27, 2013 #
Note
slept:7.0 weight:206.7lbs
achilles fine this morning. that's new.
Tuesday Nov 26, 2013 #
Note
slept:6.0 weight:207lbs
Got back late last night. from chiro and last-minute shopping for some Costa Rica stuff. Leave tomorrow night.
Tried to sleep in the night splints. Basically did not sleep until 1:30am when I took them off. Couldn't get straps dialed in to hold foot in place but not cut off circulation. will do some mods for tonight.
Achilles felt "normal" this morning. Whoa.
Still feel plantar fascia injection but no pain. probably just from needle bruising.
Awesome!
Feeling hopeful about moving past this and getting back to running.
Tried to sleep in the night splints. Basically did not sleep until 1:30am when I took them off. Couldn't get straps dialed in to hold foot in place but not cut off circulation. will do some mods for tonight.
Achilles felt "normal" this morning. Whoa.
Still feel plantar fascia injection but no pain. probably just from needle bruising.
Awesome!
Feeling hopeful about moving past this and getting back to running.
Strength Training 35:00 [3]
garage
shoulder press
warmup: 45x10, 65x10, 85x5, 95x5
115x5, 125x3, 135x1 (pressed it out)
95x10
shoulder feels Fine! wow. finally.
shorter rest
Chinups pull-down: condo gym
110x12 warmup.
130x10, 150x10, 170x10, 190x10, 210x4
breakthrough improvement. pain-free.
shoulder press
warmup: 45x10, 65x10, 85x5, 95x5
115x5, 125x3, 135x1 (pressed it out)
95x10
shoulder feels Fine! wow. finally.
shorter rest
Chinups pull-down: condo gym
110x12 warmup.
130x10, 150x10, 170x10, 190x10, 210x4
breakthrough improvement. pain-free.
Mobility 5:00 [3]
Running 20:00 [3] 2.5 mi (8:00 / mi)
shoes: energy boost 6/2013
treadmill condo gym 9pm
achilles zero pain!
some sensation at plantar fascia injection site but no pain per se. more like pressure and almost itchy.
ran to/fro also
achilles zero pain!
some sensation at plantar fascia injection site but no pain per se. more like pressure and almost itchy.
ran to/fro also
Monday Nov 25, 2013 #
Note
slept:8.0 weight:206lbs
podiatrist appt today
also
chiro/massage/stym shoulder and achilles
also
chiro/massage/stym shoulder and achilles
Note
Note to self:
needles/injections deep into arch amd achilles: not awesome! Do not run in low heel shoes again, esp up mountains.
traumeel inj L achilles
steroid R plantar
x rays showed No spur, but calcification/bone chip broke off, few inches down p fascia. i don't feel it (there). also haglunds deformity L, but not R calcaneus. OK for now. just need to wear 10m deop shoes/orthotics or it will get worse. from super high arch foot/ rotated calcaneus.
running up mtns in low drop shoe april-aug nuked me.
back to running shoes i wore 1989-2012 without probs.
night splits for both feet
Celebrex
needles/injections deep into arch amd achilles: not awesome! Do not run in low heel shoes again, esp up mountains.
traumeel inj L achilles
steroid R plantar
x rays showed No spur, but calcification/bone chip broke off, few inches down p fascia. i don't feel it (there). also haglunds deformity L, but not R calcaneus. OK for now. just need to wear 10m deop shoes/orthotics or it will get worse. from super high arch foot/ rotated calcaneus.
running up mtns in low drop shoe april-aug nuked me.
back to running shoes i wore 1989-2012 without probs.
night splits for both feet
Celebrex
Mobility 15:00 [3]
Sunday Nov 24, 2013 #
Note
slept:9.0 weight:204lbs
saw a really bad opera last night. bastardization of mozart's magic flute. bad acid trip visuals/silent movie motif. Fun nigh at LA Opera anyway, and good dinner next door.
Strength Training 1:30:00 [3]
home
Some exposure to the heavy.
Lost some strength.
bbell back squat
Warmup: air squats, jumping air squats, deep.
45x10, 95x10, 135x5
185x5, 205x3, 225x2, 235x1, 245x1
slow on 245. 255 stalled so bailed.
Barbell Benchpress
pushups
45, 95 x10, 135x5, 175, 185x3, 205x3
225x1, 235x1, 245x1.
felt heavy so stopped there. easily have more, but I'll take 90% gain and reduce risk 100% any day.
135x40
(PR or tied PR)
Some exposure to the heavy.
Lost some strength.
bbell back squat
Warmup: air squats, jumping air squats, deep.
45x10, 95x10, 135x5
185x5, 205x3, 225x2, 235x1, 245x1
slow on 245. 255 stalled so bailed.
Barbell Benchpress
pushups
45, 95 x10, 135x5, 175, 185x3, 205x3
225x1, 235x1, 245x1.
felt heavy so stopped there. easily have more, but I'll take 90% gain and reduce risk 100% any day.
135x40
(PR or tied PR)
Mobility 5:00 [3]
Saturday Nov 23, 2013 #
Note
slept:10.5 weight:203.5lbs
Paddle (surfski ocean) 30:00 [3]
shoes: Fenn Mako6 Surfski
Malibu, Topanga st park put-in. parked on road.
20mins from my door.
pretty flat. new jantex gamma medium w STIFF SHAFT is vrrayvrrrayyyyNICE-ah!
20mins from my door.
pretty flat. new jantex gamma medium w STIFF SHAFT is vrrayvrrrayyyyNICE-ah!
Running 1:06:00 [3] 7.8 mi (8:28 / mi) +496ft 7:59 / mi
shoes: Hoka Stinson Evo (White)
malibu creek state park ONB
super ez
super ez
Friday Nov 22, 2013 #
Note
slept:8.4 weight:204lbs
deeeep sleep
new Jantex paddle arrived. stoked to paddle tomorrow. malibu or marina del rey.
new Jantex paddle arrived. stoked to paddle tomorrow. malibu or marina del rey.
Mobility 15:00 [3]
Thursday Nov 21, 2013 #
Note
slept:8.0 weight:203.5lbs
bulletproof coffee again
I LOVE THE RAIN
I LOVE THE RAIN
Strength Training 30:00 [3]
shoulder press, barbell, home garage
warmup 45, 65x10, 85x5,
95x5, 115x3, 125x2, 135x1 easy
first heavy press in months
warmup 45, 65x10, 85x5,
95x5, 115x3, 125x2, 135x1 easy
first heavy press in months
Mobility 5:00 [3]
Running 15:00 [3] 1.9 mi (7:54 / mi)
shoes: Hoka Stinson Evo (White)
brick
8 PM
Cycling (indoor) 1:00:00 [3] 17.0 mi (17.0 mph)
Wednesday Nov 20, 2013 #
Note
slept:8.5 weight:205.2lbs
another zombie sleep. cooler temps?
one week until Costa Rica. STOOOOKED
1hr massage, ultrasound and stym on achilles, arch and shoulder. Maintenance.
one week until Costa Rica. STOOOOKED
1hr massage, ultrasound and stym on achilles, arch and shoulder. Maintenance.
Mobility 5:00 [3]
Strength Training 45:00 [3]
weight:202lbs
work up to a couple heavy pulls
Warmup: Air squats, dynamic stretch/swings, 135x10, 185x5, 225x5
5x275
3x315
2x335
1x355
barefoot
failed at 365, twice. low.
Warmup: Air squats, dynamic stretch/swings, 135x10, 185x5, 225x5
5x275
3x315
2x335
1x355
barefoot
failed at 365, twice. low.
Tuesday Nov 19, 2013 #
Note
slept:8.0 weight:208lbs
slept hard. woke up at 3? and 5? but not to hit bathroom. because I felt rested, like it was time to get up. weird! no Mg last night either. Off creatine for 2 weeks now, and big rest from lifting over the last week.
Running 41:07 [3] 4.6 mi (8:56 / mi) +90ft 8:47 / mi
weight:204lbs shoes: Hoka Stinson Evo (White)
hood jog
still just logging some suuper ez jogs as I ramp back up.
0 carbs today,super low cal lunch
bpc to start day
gonna change that now!
still just logging some suuper ez jogs as I ramp back up.
0 carbs today,super low cal lunch
bpc to start day
gonna change that now!
Monday Nov 18, 2013 #
Note
slept:8.5 weight:207lbs
Mg powder in tea last night. Doesn't taste great, but super deep sleep and didn't wake up once until 5:30...rested. Legs, achilles, arch feel better this morning than yesterday. OK!
Cycling (indoor) 1:00:00 [3]
56 min warmup
Tabata ~400w
Tabata ~400w
Mobility 15:00 [3]
Sunday Nov 17, 2013 #
Note
slept:10.0 weight:205lbs
slept in til 10:30
Running 50:45 [3] 4.9 mi (10:21 / mi) +1040ft 8:37 / mi
shoes: Hoka Stinson Evo (White)
stunt straight up to calabasas peak (~20'), quick scramble, back down. added canyon singletrack through tunnel of trees. new to me! felt good. staying in 1st gear.
From afar
From afar
Saturday Nov 16, 2013 #
Cycling 3:00:00 [3]
sycamore cyn to beach and back singletrack w medtronicc crew for juvenile diabetes research foundation. fun ST home. alla big progress!
Note
weight:206lbs
ready to start shedding the LBs
Friday Nov 15, 2013 #
Note
slept:8.0 weight:206.4lbs
getting the bikes tuned up to ride tomorrow, first ride in forever. sycamore canyon w alla and MDT crew.
Happy to get back on the bike amd running again. Time away focused on just wotk/lifting was timed just right.
R shoulder has felt great..."normal" even, since Tuesday. Going to give it more rest before any pushups or especially bench press bbell/dbell. Still not ready for dips.
Happy to get back on the bike amd running again. Time away focused on just wotk/lifting was timed just right.
R shoulder has felt great..."normal" even, since Tuesday. Going to give it more rest before any pushups or especially bench press bbell/dbell. Still not ready for dips.
Running 36:29 [3] 4.0 mi (9:07 / mi) +300ft 8:31 / mi
shoes: Hoka Stinson Evo (White)
dark moonlit run on dirt mulholland
easy up and down.
out hitting hospitals today, so was able to start just after 5.
achilles sore but not bad, jus lt need to stretch
russroca.com, on Flickr">
easy up and down.
out hitting hospitals today, so was able to start just after 5.
achilles sore but not bad, jus lt need to stretch
russroca.com, on Flickr">
Thursday Nov 14, 2013 #
Note
slept:8.5 weight:206.4lbs
magnesium powder in my tea last night. DEEP sleep.
Mobility 15:00 [3]
Strength Training 1:00:00 [3]
Wendler Beyond 5/3/1 Cycle 1 Week 4 Workout 2
Dynamic
Standing Long Jump, Stick Landing
Squat
5x5 @75% TM, 185lbd, 60
Chinups
4x10, 2x5.
no pullups
short on time, put roof rack back on car.
Dynamic
Standing Long Jump, Stick Landing
Squat
5x5 @75% TM, 185lbd, 60
Chinups
4x10, 2x5.
no pullups
short on time, put roof rack back on car.
Wednesday Nov 13, 2013 #
Note
slept:8.5 weight:207lbs
Leor Pantilat's blog is the Honeycrisp Apple of West Coast MountainPjorn
http://pantilat.wordpress.com/page/5/
http://pantilat.wordpress.com/page/5/
Mobility 5:00 [3]
PF
Running 27:27 [3] 3.0 mi (9:09 / mi) +60ft 8:59 / mi
shoes: energy boost 6/2013
night
first real outdoor yog in some time. months!
super ez.
always feels weird coming back, keeping it in 1st gear for a while.
r PF FINE. did nit feel a thing.
r achilles bit tight early/late.
better after stretch at 1mi
L knee lateral soreness
first real outdoor yog in some time. months!
super ez.
always feels weird coming back, keeping it in 1st gear for a while.
r PF FINE. did nit feel a thing.
r achilles bit tight early/late.
better after stretch at 1mi
L knee lateral soreness
Tuesday Nov 12, 2013 #
Note
slept:8.0 weight:209lbs
BP coffee 2 days in a row
achilles fine this morning. Zero soreness from run last night. PF is still there of course but no different than usual.
achilles fine this morning. Zero soreness from run last night. PF is still there of course but no different than usual.
Strength Training 1:00:00 [3]
Wendler Beyond 531 Week 4
immediately after the bike tabata.
probably cost me some reps on the 315, but good stimulation
Dynamic
overhead med ball throws: 10 throws superset w press warmp
stairs jump/5: 3x5 (superset with DL warmup)
Strength
Deadlift
75% TM 245 x 3
85% TM 285 x 3
95% TM 315 x 5.
lifting was fine, speed good, but felt slight tightness over R hip so stopped at 5. Probably didn't have 10 without rounding anyway.
Press
5x5 75% TM 105 on 1 min
Accessory
Band Pull-aparts
immediately after the bike tabata.
probably cost me some reps on the 315, but good stimulation
Dynamic
overhead med ball throws: 10 throws superset w press warmp
stairs jump/5: 3x5 (superset with DL warmup)
Strength
Deadlift
75% TM 245 x 3
85% TM 285 x 3
95% TM 315 x 5.
lifting was fine, speed good, but felt slight tightness over R hip so stopped at 5. Probably didn't have 10 without rounding anyway.
Press
5x5 75% TM 105 on 1 min
Accessory
Band Pull-aparts
Cycling 30:00 [3]
easy ~200w then tabata at 25 min, 1 min cooldown
Mobility 5:00 [3]
PF
Monday Nov 11, 2013 #
Note
slept:8.0 weight:211lbs
Mobility 15:00 [3]
knobby ball on PF, also shoulder girdle, glutes, low back. tibialis, through range of motion
Running 20:00 [3] 2.3 mi (8:42 / mi)
shoes: energy boost 6/2013
Treadmill
just long enough to warm up
achilles ok! bit tight but pain-free. Same w PF
BABY STEPS
drunk, ugly baby steps
just long enough to warm up
achilles ok! bit tight but pain-free. Same w PF
BABY STEPS
drunk, ugly baby steps
C • 2
Saturday Nov 9, 2013 #
Hike 2:00:00 [3] 5.0 mi (24:00 / mi) +2000ft 17:24 / mi
Multnomah Falls Wahkeena Springs loop w Alla, Matt Siegel and Matt's brother from missoula.
high 40s, just after the rain stopped. PERFECT conditions
stopped by matt's "new" hotel in PDX, 140yrs old, vacant for 70 yrs. Visionary!
http://gorgefriends.org/display.php?modin=51&uid=4...
high 40s, just after the rain stopped. PERFECT conditions
stopped by matt's "new" hotel in PDX, 140yrs old, vacant for 70 yrs. Visionary!
http://gorgefriends.org/display.php?modin=51&uid=4...
Friday Nov 8, 2013 #
Note
slept:7.0
ate some great elk sausage last night at oksana's.
Strength Training 45:00 [3]
Dynamic:
3x5 Box Jumps
Strength
Squat
75% TM. 175. x5
85% TM. 195 x3
95% TM. 225 x just 3.
strong, but felt knee slightly so stopped. fine after.
did another 225x1 a2g just to check. fine. a-ok.
waist high box step ups, 10 ea
BP
5x3 @ 75% TM 185lbs on 60 sec rest
shoulder not happy. even with light weight 185
no bbell bp for a while frealz
3x5 Box Jumps
Strength
Squat
75% TM. 175. x5
85% TM. 195 x3
95% TM. 225 x just 3.
strong, but felt knee slightly so stopped. fine after.
did another 225x1 a2g just to check. fine. a-ok.
waist high box step ups, 10 ea
BP
5x3 @ 75% TM 185lbs on 60 sec rest
shoulder not happy. even with light weight 185
no bbell bp for a while frealz
Cycling 10:00 [3]
warmup
Thursday Nov 7, 2013 #
Note
slept:7.0 weight:205.4lbs
lax - pdx 830 pm
rest day
rest day
Wednesday Nov 6, 2013 #
Note
slept:8.6 weight:205.4lbs
Note
.
SUPER stoked to get on some of my favorite trails this weekend in Portland, and planning details of Costa Rica trip. Achilles is getting back to normal just in the nick of time.
https://www.google.com/search?q=multnomah+falls&so...
http://www.trailporn.com/archive
.
SUPER stoked to get on some of my favorite trails this weekend in Portland, and planning details of Costa Rica trip. Achilles is getting back to normal just in the nick of time.
https://www.google.com/search?q=multnomah+falls&so...
http://www.trailporn.com/archive
.
Strength Training 1:00:00 [3]
Warmup
Dynamic:
15 Med Ball OH slams: 20#
so solly, neighbors!
Strength
Deadlift
warm: 135x10, 185x10, 225x5
5x3 75% TM 245lbs
so light! alternated grip: r palm out on 60 sec rest
No extra squatting or DL today. Short on time. Packing for PDX.
Press
warmup: bar x 10, 65x10
some stretch and isometric on door frame to open up ext/int rotation
test/re-test.
65 x 5 85bs.. feather
75 x 5 95lbs
85 x max reps 105lbs = 11 reps. stopped at first hard rep. R shoulder fine.
L shoulder(Not R) loose, popping out posterior. during warmup. but ok during 105x11. fun
play w grip width
all reps: bar to chest and pause at full lockout.
Assistance:
Band Pull-Apart: 100+
Dynamic:
15 Med Ball OH slams: 20#
so solly, neighbors!
Strength
Deadlift
warm: 135x10, 185x10, 225x5
5x3 75% TM 245lbs
so light! alternated grip: r palm out on 60 sec rest
No extra squatting or DL today. Short on time. Packing for PDX.
Press
warmup: bar x 10, 65x10
some stretch and isometric on door frame to open up ext/int rotation
test/re-test.
65 x 5 85bs.. feather
75 x 5 95lbs
85 x max reps 105lbs = 11 reps. stopped at first hard rep. R shoulder fine.
L shoulder(Not R) loose, popping out posterior. during warmup. but ok during 105x11. fun
play w grip width
all reps: bar to chest and pause at full lockout.
Assistance:
Band Pull-Apart: 100+
Hike 15:00 [3]
Just warmup before workout
didn't feel achilles AT ALL.
tradmill 15% 3.5mph
didn't feel achilles AT ALL.
tradmill 15% 3.5mph
Mobility 10:00 [3]
Tuesday Nov 5, 2013 #
Note
slept:8.0 weight:207.2lbs
body feeling fresher than expected, still. same high fish oil/high BCAA yesterday and last night. just over 200g total pro yesterday, but more BCAA in that 200. Working. Perfect morning, low 60s, cool evening made for perfect sleep. Didn't wake up for bathroom once...? Not sure when that happened last. Must say, I have really been enjoying this "off season".
Achilles feeling much better lately. I can massage it now with much less pain. Looking forward to running again but going to hold off until it feels 100%.
Achilles feeling much better lately. I can massage it now with much less pain. Looking forward to running again but going to hold off until it feels 100%.
Note
*
Chiro/stim/massage/ultrasound
achilles, PF, shoulder focus
Chiro/stim/massage/ultrasound
achilles, PF, shoulder focus
Cycling 25:00 [3]
20' warmup
4' tabata 400++ watts
1' cooldown
before yogging
4' tabata 400++ watts
1' cooldown
before yogging
Running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Hoka Stinson Evo (White)
easy jog 2 laps around hood
super ez
after bike, 2hrs post massage
super ez
after bike, 2hrs post massage
Mobility 5:00 [3]
Monday Nov 4, 2013 #
Note
slept:8.0 weight:205.8lbs
Feeling remarkably fresh, not sore anywhere. slightly in calves but that's it.
Took 2-3x more BCAA yesterday before/during/after workout than usual. Also heavy dose fish oil TID lately.
Took 2-3x more BCAA yesterday before/during/after workout than usual. Also heavy dose fish oil TID lately.
Mobility 10:00 [3]
Strength Training 2:00:00 [5]
Wendler Beyond 5-3-1
Cycle 1, Week 3
warmup: jog 400, 3x 15p KBS, squat, bounding
Dynamic
Standing Long Jump 2x superset with Squat warmup
didn't feel awesome on L tobialis so switched to
stair double jumps: 3/2 x5 POP POP. felt good
Strength
SQUAT
5x5 @ 75% TM on 60 sec rest. 185lbs
BBB: 5x10 at 150lbs
noticing lately better form and strength with bit narrower stance, OLY style. feet right under hips.
BENCH (Flat, BBELL)
65% TM 155 x5
75% TM 175 x5
85% TM 195 x 13 max reps, stopped at first slow rep
index finger on knurl. shoulder still not even 90%.
135 x max reps: 33
no spotter. maybe just 1-2 more today max.
index on knurl
BBB: 2x10 DBell BP: 40lbrrs light. felt shoulder amd stopped
Walking Lunge 5x10ea (ss w Bench Warmup)
Assistance:
Side Bends w 53lb KB: 3x25 ea
Situps w KB
Cycle 1, Week 3
warmup: jog 400, 3x 15p KBS, squat, bounding
Dynamic
Standing Long Jump 2x superset with Squat warmup
didn't feel awesome on L tobialis so switched to
stair double jumps: 3/2 x5 POP POP. felt good
Strength
SQUAT
5x5 @ 75% TM on 60 sec rest. 185lbs
BBB: 5x10 at 150lbs
noticing lately better form and strength with bit narrower stance, OLY style. feet right under hips.
BENCH (Flat, BBELL)
65% TM 155 x5
75% TM 175 x5
85% TM 195 x 13 max reps, stopped at first slow rep
index finger on knurl. shoulder still not even 90%.
135 x max reps: 33
no spotter. maybe just 1-2 more today max.
index on knurl
BBB: 2x10 DBell BP: 40lbrrs light. felt shoulder amd stopped
Walking Lunge 5x10ea (ss w Bench Warmup)
Assistance:
Side Bends w 53lb KB: 3x25 ea
Situps w KB
Sunday Nov 3, 2013 #
Note
slept:9.5 weight:206lbs
Strength Training 1:00:00 [3]
Dumbbell One Arm Rows
5x10
40-60-70-90-110-90 x 10
slippery grip on 110lb dbells
bring gloves ot chalk next session
limited by grip.
Chinups warmup, slow neg
Pull Downs
4x10, full ROM felt nice
Tri PD
5x10
55-55-65-75-75
Cable Crunch
5x20
Calf Raise
3x20: 90, 180, 180
5x10: 270, 340, 390
5x10
40-60-70-90-110-90 x 10
slippery grip on 110lb dbells
bring gloves ot chalk next session
limited by grip.
Chinups warmup, slow neg
Pull Downs
4x10, full ROM felt nice
Tri PD
5x10
55-55-65-75-75
Cable Crunch
5x20
Calf Raise
3x20: 90, 180, 180
5x10: 270, 340, 390
Cycling 20:00 [3]
Tabata spin bike after 15 min warmup.
calabasas swim/tennis 420 watts
last two reps were hard! but 450+
1 min cooldown
before lifting
calabasas swim/tennis 420 watts
last two reps were hard! but 450+
1 min cooldown
before lifting
Mobility 10:00 [3]
Saturday Nov 2, 2013 #
Note
slept:10.0 weight:206.4lbs
Strength Training 2:00:00 [3]
Wendler Beyond 5/3/1 Week 2 Workout 3
WARMUP (bike 25')
Pullups 3 sets 10
Air squat 3 sets 10
Run 400 back to garage.
DYNAMIC
OVERHEAD MED BALL THROWS 3 X 10
12, 12, 20lb. shoulder ok
STRENGTH
DEADLIFT
barefoot
main:
65% X 3 225 (so light!)
75% X 3 245
85% X 12 **** 285lbs MAX REPS PR***
had more, but starting to round
a few heavy singles:
315, 335 fine, 355 felt heavy. slow.
PRESS
5X5 @ 75%, (USE 95LBS) ONE MINUTE REST
5x10 at 80lbs, ~ 1 min rest. last cole reps last sets slow pressout. perfect weight today.
ASSISTANCE
BBELL CURL 45x10, 65x 10, 10, 10
75x10, 10, 10
wrist: 20, 10, 10
40lb dbell c: 10, 10
WARMUP (bike 25')
Pullups 3 sets 10
Air squat 3 sets 10
Run 400 back to garage.
DYNAMIC
OVERHEAD MED BALL THROWS 3 X 10
12, 12, 20lb. shoulder ok
STRENGTH
DEADLIFT
barefoot
main:
65% X 3 225 (so light!)
75% X 3 245
85% X 12 **** 285lbs MAX REPS PR***
had more, but starting to round
a few heavy singles:
315, 335 fine, 355 felt heavy. slow.
PRESS
5X5 @ 75%, (USE 95LBS) ONE MINUTE REST
5x10 at 80lbs, ~ 1 min rest. last cole reps last sets slow pressout. perfect weight today.
ASSISTANCE
BBELL CURL 45x10, 65x 10, 10, 10
75x10, 10, 10
wrist: 20, 10, 10
40lb dbell c: 10, 10
Cycling 25:00 [3]
Warmup, just easy with some spinups towards end.
Before lifting.
Before lifting.
Mobility 5:00 [3]
using golf ball spikey thing on PF.
PF is exactly same or worse then when i stopped running ~sept 5
Friday Nov 1, 2013 #
Note
slept:8.0 weight:204.4lbs
CSUN body fat test. forgot speedo so had to wear board shorts, which might throw off accuracy slightly. Gained just under 10lbs of muscle since early Sept. (just over 1lb muscle gain per week) but gained 7lbs of GRISTLE. Drinking the raw whole milk (half gallon per day for a while) and beer in sept/Oct influenced those #s. Going to try to gain 20 lbs of muscle and lose 20lbs of fat now. Eating clean/off the beer again, but more time to train now that the "insane season" is finally over at work. Fun project.
PT: R Shoulder SLAP 15:00 [3]
Note
+
Massage/Chiro w Salehi
shoulder
L tib
L achilles
R pF
ultrasound, stim, massage, chiro
+
Massage/Chiro w Salehi
shoulder
L tib
L achilles
R pF
ultrasound, stim, massage, chiro
+