Mortimer Posted February 18, 2021 Author Report Share Posted February 18, 2021 Thursday: 10x10 1H swing 11.8kg 10x 1 TGU 9.8 kg There was a screw up in one of the reps and I had to repeat it. Aramis - I find the TGUs getting easier. Should I increase the weight or wait until I don't screw up for any reps for a few days in a row? Today is a good weights day 😃 8 pull ups - first unassisted 8 chin ups - first unassisted 6 pull ups - first unassisted 6 chin ups - first unassisted 4 pull ups - first unassisted 4 chin ups - first unassisted Deadlifts: Ladies bar + 17. 5 kg per side x8 Ladies bar + 20 kg per side x 8 Ladies bar + 22. 5 kg per side x 8 Back squat: Bar +7.5 kg/side x8 Bar +10 kg/side x8 Bar +12.5kg/ side x5 Overhead press: 25 kg x 7,3 sets No time to do front squat and overhead press but I'll take what I get. 1 Quote Link to comment
Mortimer Posted February 21, 2021 Author Report Share Posted February 21, 2021 Saturday is krazy run day: Something like 31km or so? Sunday: Ran around 10k, 6.30 ish pace but with walk breaks as I was following a friend. So when she stops to walk I also stop. 10x10 1H swing 11.8kg 10x 1 TGU 9.8 kg I think I should start progressing on TGU. 3 Quote Link to comment
Mortimer Posted February 22, 2021 Author Report Share Posted February 22, 2021 Monday: I seem to be having better then normal weight days these days... 8 pull ups - first unassisted 2 chin ups - both unassisted (I even deadhanged for a few seconds before doing the chin ups just to be sure I wasn't using kick off from chair momentum) 6 pull ups - first unassisted 2 chin ups unassisted 4 pull ups - first unassisted 4 chin ups - first unassisted - wanted to do both unassisted but felt a bit gassed for it. Deadlifts: Ladies bar + 17. 5 kg per side x8 Ladies bar + 20 kg per side x 8 Ladies bar + 22. 5 kg per side x 8 Back squat: Bar +7.5 kg/side x8 Bar +10 kg/side x8 Bar +12.5kg/ side x5 Overhead press: 25 kg x 7,3 sets, took break on 5th rep of last set Chest press: 30kg x6, 3 sets Front squats: Ladies bar + 7.5kg/side, first set 7 reps, last 2 sets 8 reps. Farmers walk :2 min 4 s with 15 kg weight plate I got egged into doing a 2.4km run in <12 min, so tomorrow and Thursday will be devoted to doing sprint intervals. May not have enough time for simple and sinister. And on Weds there's a farewell dinner for one of my colleagues so I won't be able to go to the gym (too late to book 7am slot on weds morning), so I'll probably have to make do with simple and sinister and pull ups 1 Quote Link to comment
Mortimer Posted February 23, 2021 Author Report Share Posted February 23, 2021 10x10 1H swing 11.8kg 3x 1 TGU 11.8 kg 7x1 TGU 10.8kg I did my sprint intervals, but failed to capture one loop so I actually ran around 3.2km. 1 1 Quote Link to comment
Mortimer Posted February 24, 2021 Author Report Share Posted February 24, 2021 Simple and sinister was rather crappy today. 10x10 1H swing 11.8kg 3x 1 TGU 11.8 kg 7x1 TGU 9.8kg Tried 10.8kg and just couldn't...i think it's yesterdays sprint intervals. Strangely pull ups seem unaffected: 8 pull ups - first unassisted 2 chin ups 6 pull ups - first unassisted 2 chin ups 4 pull ups - first unassisted 2 chin ups I wish to try for 2 pull ups unassisted per set next... Since all my chin ups are now done without the band. 1 Quote Link to comment
Mortimer Posted February 25, 2021 Author Report Share Posted February 25, 2021 Back in business for simple and sinister. 10x10 1H swing 11.8kg 4x 1 TGU 11.8 kg 6x1 TGU 10.8kg About the sprint intervals business... Urm yeah someone in my running group challenged me if I was (wo) man enough to do a sub 12 2.4km run on 7th March. So now I'm trying to run faster lol. Then on the 5th March, I plan to do a sub 1h 10k to get my name on the list of the hall of fame for another running event so yup I have my work cut out for me. It's quite nice to boast, 2.4km is nothing. I can run 10x the distance (which is true). However 2.4km in less then 12 min... Isn't quite my forte lol due to my turtlish nature, though I can put on some speed if I really need to... 1 Quote Link to comment
Mortimer Posted February 26, 2021 Author Report Share Posted February 26, 2021 Speed intervals on Thursday: Friday: 2 pull ups x 3 sets 2 chin ups x 3 sets Deadlifts: Ladies bar + 17. 5 kg per side x8 Ladies bar + 20 kg per side x 8 Ladies bar + 22. 5 kg per side x 8 Back squat: Bar +7.5 kg/side x8 Bar +10 kg/side x8 Bar +12.5kg/ side x6 Overhead press: 25 kg x 7, 3 sets No time for chest press. Front squats: Ladies bar + 7.5 kg on each side x8, 3 sets Farmers walk :1 min 57 s with 15 kg weight plate Now I have 3 days to run 59km...for maintaining my insurance perks. I guess its good luck, have fun to me, since my legs are still complaining after yesterday's sprint intervals. Geez you wouldn't think covering 3. 7k was that hard >< 2 Quote Link to comment
Mortimer Posted February 28, 2021 Author Report Share Posted February 28, 2021 Friday(part 2): Scrappily hobbled 2.8km during lunch time at 7'30 min/km pace. Forced myself to run after dinner with a shabby 7 min pace. Quote Link to comment
Mortimer Posted February 28, 2021 Author Report Share Posted February 28, 2021 Sat: Ran like a loon. Unfortunately I stubbed my toe about 10km into the shenanigans but it didn't slow me down by very much... On sat I was following a slower then my pay grade group, which made my run a lot more enjoyable and less taxing. I didn't get any knee issues for one. Quote Link to comment
Mortimer Posted February 28, 2021 Author Report Share Posted February 28, 2021 Sunday: Ran about 16 km. Last 8km I was trying for sub 6. Unfortunately due to my stubbed toe, I am unable to do weighted TGUs... =( Quote Link to comment
aramis Posted March 1, 2021 Report Share Posted March 1, 2021 Ouch. Quote I absolutely CAN run on caffeine and hatred. But only with a dash of milk. Challenges' status: Spoiler Not gonna Challenge anymore for now. I took Steve's words and started thinking in days and years. Challenges are just short-term distractions. #16 | #15 (Xmas mini) | #14 | #13 | #12 | #11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 Other activities: Bike build Link to comment
Mortimer Posted March 1, 2021 Author Report Share Posted March 1, 2021 Bad weights day 😭: 8 pull ups - first unassisted 2 chin ups - both unassisted 6 pull ups - first unassisted 2 chin ups unassisted 4 pull ups - first unassisted 4 chin ups - first unassisted and don't have the strength to do 2nd No bars available today. Deadlifts: 40kg x 12, 3 sets Back squat: 25 kg x 8, 3 sets Overhead press: 25 kg x 7,3 sets, took break on 5th rep of last set Chest press: 30kg x6, 3 sets Front squats: 30kg x8, 3 sets Farmers walk :1 min 27 s with 15 kg weight plate. I feel like someone just liberally doused me in kryptonite today =( Quote Link to comment
Mortimer Posted March 3, 2021 Author Report Share Posted March 3, 2021 Tuesday: In prep for sub 12 min 2.4km run: On the final 1.3km, I think I learnt something with regards to maintainable speed. I definitely cannot sprint the whole thing so I have to strike a balance between being fast (sub 4:30min/km) vs some kind of sustainability at this kind of pace. I think I should aim for 4:45 min/km on race day so I can hold it throughout. One of my runner buddies volunteered to pace me for Sundays sub 12 2.4km run. Weds(yesss I got my pull ups back!) : 2 pull ups, 2 chin ups, 3 sets. Had to work overtime and got to the gym late so I entertained myself doing simple and sinister with real Kettlebells instead of dumbbells. Arm swings for 12 kg Kettlebell was fine, but for the TGUs, I couldn't handle 10kg even. Had to drop to 8 kg =( 10x10 1H swings 12 kg 10 X 1 TGU 8kg 1 Quote Link to comment
aramis Posted March 3, 2021 Report Share Posted March 3, 2021 2 hours ago, Mortimer said: doing simple and sinister with real Kettlebells instead of dumbbells. Arm swings for 12 kg Kettlebell was fine, but for the TGUs, I couldn't handle 10kg even. Had to drop to 8 kg Don't worry, it's normal. Kettlebells - unlike dumbbells - have the center of weight offset from handle which makes the training harder. Anyway - Good job on getting to real kettles! Quote I absolutely CAN run on caffeine and hatred. But only with a dash of milk. Challenges' status: Spoiler Not gonna Challenge anymore for now. I took Steve's words and started thinking in days and years. Challenges are just short-term distractions. #16 | #15 (Xmas mini) | #14 | #13 | #12 | #11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 Other activities: Bike build Link to comment
Mortimer Posted March 3, 2021 Author Report Share Posted March 3, 2021 To be honest - I don't own those Kettlebells so it's going to be a one off thing - I bummed them off the gym. I saw oooh Kettlebells! I've never done the whole simple and sinister set with Kettlebells(though I've experimented an arm swing or two and some TGUs), and since I was short of time for my usual routine, decided to give it a shot. 1 Quote Link to comment
Mortimer Posted March 4, 2021 Author Report Share Posted March 4, 2021 Thursday: 10x10 1H swings 11. 8kg 4 X 1 TGU 11.8kg 6x1 TGU 10.8kg Friday: 2 pull ups, 2 chin ups, 3 sets Will attempt sub 1h 10k(with pacer help) later tonight. 1 Quote Link to comment
aramis Posted March 5, 2021 Report Share Posted March 5, 2021 Cheers! Quote I absolutely CAN run on caffeine and hatred. But only with a dash of milk. Challenges' status: Spoiler Not gonna Challenge anymore for now. I took Steve's words and started thinking in days and years. Challenges are just short-term distractions. #16 | #15 (Xmas mini) | #14 | #13 | #12 | #11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 Other activities: Bike build Link to comment
Mortimer Posted March 5, 2021 Author Report Share Posted March 5, 2021 So my pacer showed up and we did this thing: 1 Quote Link to comment
Mortimer Posted March 7, 2021 Author Report Share Posted March 7, 2021 2.4km done in 11 min 6 seconds. Then to provide pacing for another 2 runners from my running group, I did the sub 12 thing again. Estimated time 11 min 40+ s. Second time was harder. Didn't have energy for sprint finish. GPS slightly buggy due to sheltered area. Quote Link to comment
Mortimer Posted March 8, 2021 Author Report Share Posted March 8, 2021 Repeat of last week's bad weights day: 8 pull ups - first unassisted 2 chin ups - both unassisted 6 pull ups - first unassisted 2 chin ups unassisted 4 pull ups - first unassisted 4 chin ups - first unassisted and don't have the strength to do 2nd 1 Quote Link to comment
aramis Posted March 8, 2021 Report Share Posted March 8, 2021 Don't worry. Your overall volume (not counting really, just the trend I'm seeing) of unassisted pull/chin-ups goes up, so you're good Quote I absolutely CAN run on caffeine and hatred. But only with a dash of milk. Challenges' status: Spoiler Not gonna Challenge anymore for now. I took Steve's words and started thinking in days and years. Challenges are just short-term distractions. #16 | #15 (Xmas mini) | #14 | #13 | #12 | #11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 Other activities: Bike build Link to comment
Mortimer Posted March 8, 2021 Author Report Share Posted March 8, 2021 I suspect since my weekends I go off my usual weekday routine meals(food is still reasonably healthy, generally) , it's causing water bloat which makes me heavier and screws up my marginal pull ups. Probably running your ass off on the weekends doesn't help either. Usually I'm fine by weds after a couple of meals of brocollis and cauliflowers Quote Link to comment
Mortimer Posted March 8, 2021 Author Report Share Posted March 8, 2021 Monday: No bars available today. Deadlifts: 40kg x 12, 3 sets Back squat: 25 kg x 8, 3 sets Overhead press: 25 kg x 7,3 sets Chest press: 30kg x6, 3 sets Front squats: 30kg x8, 3 sets Farmers walk :1 min 46 s with 15 kg weight plate. Yeah I bet its just waterweight.... Quote Link to comment
Mortimer Posted March 9, 2021 Author Report Share Posted March 9, 2021 10x10 1H swings 11. 8kg 5 X 1 TGU 11.8kg 5x1 TGU 10.8kg Slowly pinging away... 1 Quote Link to comment
Mortimer Posted March 9, 2021 Author Report Share Posted March 9, 2021 Back to regular scheduled programming on weds: 2 pull ups x 3 sets 2 chin ups x 3 sets. Tried to be greedy for another chin up on the last set but failed. Deadlifts: 40kg x 12, 3 sets Back squat: 25 kg x 8, 3 sets Overhead press: 25 kg x 7,3 sets, set 2 and 3 had to take a break at 6. I wonder if it was because I did chest press and shoulder press back to back? And also chest press tried for extra rep? Chest press: 30kg x6, 2 sets, last set 7 Front squats: 30kg x8, 3 sets Farmers walk with 15kg weight plate :1 min 30s 1 Quote Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.