Matty Crosses the Finish Line! Well That's The Plan

[matty_mcfly]

So I'm back again kiddies!  I wasn't going to do this challenge at all, but a Belgian nerd told me that my plan makes for any easy challenge.  So here I am.  My warrior brethren will quickly see that there isn't much warrior activity going on here BUT check the side goal!  And I love the iron and chalk too much to change sides, even for 6 weeks.  I promise I'll be back making the iron a priority again!

 

Main Goal: Don't drown! Don't pass out! AKA cross the finish line at the Chicago SuperSprint Triathlon on Saturday August 23^rd.

 

375m (1/4 mile) swim | 10K (6.2 mile) bike | 2.5K (1.5 mile) run  | 12.9K (8 miles) total

 

1^st - Turn into Aquaman! a.k.a. swim goddammit!

 

I will swim 3 days a week; MWF  I have 12 swim workouts between now and the race.  I plan on focusing on actually getting in the pool on a regular basis.  I've been a pussy as of late and have skipped these swim sessions because I'm not great at them.  That needs to end now.

 

Grading: >10 = A; 8-10 = B; 5-7 = C; <5 = fuck me.

 

2^nd - Premium Rush! a.k.a. ride till the wheels fall off!

 

I will bike 2 days a week; T&Th. I have 8 bike sessions until the race.  I did my first session and absolutely loved it.  My ass was killing me and I my legs were getting tight, but I loved it.  The plan is for Tuesday's to be an Interval sprint day.  1 mile on, 1 mile off.  5 miles up, then 5 miles back down.  Should be a major challenge, but I need it.

 

Grading: >6 = A; 4-6 = B; <4 = fuck me.

 

3^rd - Run! Run! Run!

 

I will run...almost every day? I HATE running.  Running sucks.  I get shin splints.  I get bored.  I get angry.  I'm going to do it anyway.  The plan is for me to continue doing suicides after my lifting/swimming sessions on MWF. These have been an awesome finisher and leave me on my ass.  I also plan on doing some "brick" runs.  Hoping off the bike and running .5 mile up then .5 mile back down to the bike.  It'll suck, but it'll be worth it!

 

Grading: >12 = A; 8-12 = B; 5-7 = C; <5 = FUCK ME!

 

Side Goal: I need to keep lifting.  I love lifting and can't stop, won't stop. Am I doing too much?  Obviously, but its only for a month and I'll survive. I'm continuing 5/3/1 and will be switching to the 4 week cycle instead of the 7 week cycle I had programmed.  The timing, if all things go perfectly, make this line up perfectly with the triathlon.  I agree that there is no maintaining, you either progress or regress.  So I'm just hoping to reduce the amount I regress.

 

After the triathlon, I plan on taking on the 10,000 Swing Kettlebell Workout.  I should be up to 4,000 swings by the end of this challenge if I don't take a week break following the race.

 

Life Goal: Enjoy an amazing 6 pack after the race!  I've been off of beer up until the race and will happily change that that Saturday night!

 

Grading: >3 beers = happy Matty

[Musuku]

Finish first in the race and I'll send you some beer.

[matty_mcfly]

Finish first in the race and I'll send you some beer.

That may be the best motivation yet

[wildross]

umm....wow!

[matty_mcfly]

umm....wow!

A wow from you feels like a good start. However let's wait 6 weeks and see if I still get that wow.

[Stronkey Kong]

Best... life goal... EVER!

[matty_mcfly]

Best... life goal... EVER!

Yea I thought so too. Figure it's a reward for finishing or solace for a DNF. Either way beer will be had!

[Kidney bean]

This looks solid. I wouldn't worry too much about regressing with strength. Wendler seems to be pretty insistent that there is great carry over between lifting and conditioning, although I guess the triathlon is more endurance based.

Whenever I did swimming/running/cycling the hardest part was dragging myself up to actually do it and the first 5mins of the activity. Once you breeze through that, they're all quite enjoyable.

[Wufkar]

With a routine like that, I can't not sub.

Rock it!

[matty_mcfly]

This looks solid. I wouldn't worry too much about regressing with strength. Wendler seems to be pretty insistent that there is great carry over between lifting and conditioning, although I guess the triathlon is more endurance based.

Whenever I did swimming/running/cycling the hardest part was dragging myself up to actually do it and the first 5mins of the activity. Once you breeze through that, they're all quite enjoyable.

For me the hardest part of swimming is the fact that I cannot learn to properly breathe while swimming. Cycling was great. But running...ugh running.

I've already regressed in strength, mostly in squat. I only hit 1 rep at 260 last squat session :/

[matty_mcfly]

With a routine like that, I can't not sub.

Rock it!

Thanks for following along! I'll try! I'm excited about the KB swing challenge if I survive the Tri.

[Stronkey Kong]

If you're eating enough, especially protein, and you keep lifting regularly for strength you should be fine. I've read that lifting to maintain requires the intensity, heavy weight. Supposedly it provides the stimulus for your body to keep and maintain the muscle rather than eating it or letting it decay. I wouldn't doubt you lose a bit on your 1 RM anyway, but my guess is that would be due to lack of practice.

[matty_mcfly]

If you're eating enough, especially protein, and you keep lifting regularly for strength you should be fine. I've read that lifting to maintain requires the intensity, heavy weight. Supposedly it provides the stimulus for your body to keep and maintain the muscle rather than eating it or letting it decay. I wouldn't doubt you lose a bit on your 1 RM anyway, but my guess is that would be due to lack of practice.

Eating, thankfully isn't an issue. I'm more concerned about lack of frequency (if I wake up late swimming is gonna have to take priority, which it hadn't in the past) and the lack of rest days. I'm already struggling to maintain gains going from SL to 5/3/1

[Stronkey Kong]

Oops... I forgot to mention one important thing... A few high intensity reps per week ought to go the trick. So if I were in your situation, I might either do one of the main lifts before swimming, running, etc., or just do all the big lifts on one day. I'd probably shoot for 3x3, or heavy doubles around 85-90%.

It wouldn't be sticking to 5/3/1, but its a way to maintain strength while pursuing endurance related goals that you probably can fit in your training schedule.

[matty_mcfly]

Yea that's pretty much the plan (and hope). I'm lifting the same days I'm swimming. As you know, the final sets are 85/90/95% for the weeks. So I'm hoping that keeps me pretty strong.

It's nice being excited about current (Tri&5/3/1) and future (KB Swing Challenge) programs. I was a little blah about the whole thing the week following July 4th.

[matty_mcfly]

Oops... I forgot to mention one important thing... A few high intensity reps per week ought to go the trick. So if I were in your situation, I might either do one of the main lifts before swimming, running, etc., or just do all the big lifts on one day. I'd probably shoot for 3x3, or heavy doubles around 85-90%.

It wouldn't be sticking to 5/3/1, but its a way to maintain strength while pursuing endurance related goals that you probably can fit in your training schedule.

Oh and this should go without saying but please give me any advice you think of in the next several weeks, as I can use all of the help I can if my body starts to crumble under this program

[matty_mcfly]

07/28 - Monday Morning

Cycle 2, Week 3

 

Day 1 of this challenge and I'm off to a good start.  Mondays are always the hardest day to wake up and get out of the house.  Made it out and had a pretty decent workout.

 

Duration: 55 Minutes

 

Bench - Again I hit the required reps on the last set.  I feel like I don't really need to try to push past the minimum required. Granted I made this decision while completing my third rep and contemplating a 4th.  If I can keep hitting the required reps, I'll be more than happy.

 

training max: 215lbs

(70%x3, 80%x3, 90%x5+)

 

1x5 @ 85#

1x5 @ 110#

1x3 @ 130#

1x3 @ 150#

1x3 @ 175#

1x3 @ 195#

 

Incline Bench - hit all the reps this week. Felt great.  I'm really hoping that with my incline bench and OHP getting stronger will translate to a stronger more solid bench.

 

training max: 180lbs

(60%x8, 70%x8, 80%x6)

 

1x8 @ 110#

1x8 @ 125#

1x6 @ 145#

 

Kroc Rows - Only 2 sets, but I really enjoy pulling 90# with no straps.  Though my grip strength in my left hand started to give just a bit around the 4th rep.

 

1x10 @ 60#

1x5 @ 90# 

 

Neutral Grip Pull Ups - These were done between work sets on bench.  Last set was done at the end.

5x5

 

Swimming - The breathing was a bit better this time around.  I decided to stop trying to do it the "right" way and now I'm just gonna try to do what works for me.

 

2 laps/4 lengths

 

Finisher - I couldn't really do these.  There was a guy on the court shooting around and I didn't wanna be a dick and start running suicides in the middle of his shoot around.

[Raev]

I'm exhausted reading all of this.  Hell yeah!

 

I'll second that "finish first" bit.  Finish first and I'll send you a case of my personal favorite Canadian beer.

[msuroo]

Whoa, apparently I'm not subbed here.  Let's fix that right up.

 

Good luck on the tri - that always seemed like something I would enjoy (you know, if days had like 28 hours in them).

[Stronkey Kong]

Yea that's pretty much the plan (and hope). I'm lifting the same days I'm swimming. As you know, the final sets are 85/90/95% for the weeks. So I'm hoping that keeps me pretty strong.

It's nice being excited about current (Tri&5/3/1) and future (KB Swing Challenge) programs. I was a little blah about the whole thing the week following July 4th.

I've noticed your 5/3/1 is a bit more amped up than mine... Is that option 2? What assistance scheme, if any, are you doing?

[matty_mcfly]

This was a test post, but if anyone can tell me how to post GIFs, please share.

[matty_mcfly]

Damn you guys!  I love free beer.  But its not really free is it?  The cost is my sweat and maybe tears.  I will be looking to collect if somehow I manage first place.

 

I'm exhausted reading all of this. Hell yeah!

I'll second that "finish first" bit. Finish first and I'll send you a case of my personal favorite Canadian beer.

[matty_mcfly]

More amped up than yours??  Yours seems pretty intense with your depletion assistance work. But I started this with the Triumvirate 5/3/1 template. Pretty sure its 1 main lift and 2 assistance lifts (or 1 assistance & 1 accessory). 

 

Maybe you, EE, or someone else well versed in the terminology can correct me, but main lift - press, squat, bench, deadlift, C&P, snatch, et cetera; assistance (brings up the main lift) - good mornings, RDLs, CGBP, incline bench, etc.; accessory (targets direct muscle work/helps avoid imbalance) - curls, direct tri work, ab/core, calf raises, etc.  I've only been using assistance lifts for maybe 2 months now and I've had too many changes in diet, gym frequency, programming to actually see if the assistance work is helping my main lifts, but yea...

 

My routine used to be 4 days a week, which was so much nice, now its 3 days a week as follows:

 

Workout A

Press 5/3/1

Pull/Chin Ups between Press sets - pulls to balance the pressing and bicep/back work

CGBP (3 sets)  - work the triceps, help bench lockout (if I remember correctly)

Core work (curls & tricep work if I have the time) - cause...core

 

Workout B

Deadlift 5/3/1

Reverse Hypers between DL sets (perfect world) - For the lower back and hamstrings

Front Squat (3 sets) - helping with quad strength and keeping a solid upper back

Core work

 

Workout C

Bench 5/3/1

Pull/Chin Ups between Bench

Incline Bench (3 sets) - shoulder work with heavier weight

Kroc rows - stronger upper back carries over to my deads and my grip strength has gotten better

 

Workout D

Squat 5/3/1

Good Mornings (3 sets) - kills the hammies and teaches me on not rounding my upper back during squats

Core work

 

Not sure if you really wanted or need ALL of that.

 

I've noticed your 5/3/1 is a bit more amped up than mine... Is that option 2? What assistance scheme, if any, are you doing?

[msuroo]

This was a test post, but if anyone can tell me how to post GIFs, please share.

 

Use the "image" button and hotlink to the gif hosted elsewhere.

[matty_mcfly]

^^ Thanks.  I'll give this another shot and see if it works.