January 25 - 26, 2011

January 26, 2011

Box Of Fire

3 mi - 21:36 (Precor 966i 2.5% incline)

OHS: 95# x 8, 145# x 8, 195# x 7, 155x 8

Front Squat: 195# x 4, 4, 6, 5

Goblet Squat 50# x 10 +

Box Jump 24" x 10

2 rounds (next time I try for 3)

For the record the box looks higher than 24'. I have to get a tape measure and verify. But damn, the 195# felt great. Have to nail that at least 9 times, before I can go up to 205#. However, OHS for multiple reps at 225# by June seems within reach.

January 25, 2011

6mi 44:50 (Precor 966ti)

Did not think I was going to be able to break 45, the all important marker of a 7:30 mile/8mph. I would have passed out shortly after the workout if I hadn't inhaled two bananas. 

January 22 - 24, 2011

January 24, 2011

3 mi - 21:24 at 2.5% incline on a Precor 966i

Big 55

Bench Press @ 95#
Goblet Squat @ 50# (Dumbbell)
Box Jump @ 18"
Wide Grip Lat Pull-Down @ "85"
Hang Power Clean @ 95#
10-9-8-7-6-5-4-3-2-1

I ran short of time at the end. So after the round of 4 reps, I finished off with one set of 6 for all the exercises. I'm pleased to announce that I was able to get through this. This is a variation on a variation. Next time, I up the BP to 115# or 135#. Generally, I took 15s of rest between each round. My chest was not stressed by the work. The HPCs were hard but I got through. I think going up to 105# is as high as I should try. Also, I defer this work out for at least a week.

The original routine has bench press, goblet squat, box jump, *deadlift* and pull-ups. My pull is quite weak, so I wouldn't even get through 10. The point is to do 5 big movements that stress major systems, so an alternate dumbbell press would be inappropriate but an overhead press would be perfect.

It's been two days since I did Jonesworthy light and I have some soreness in my lower right back. My disc slipped on my *left* side and my hamstrings have been tight, but running has been unaffected. I think the lower back soreness has more to do with the DLs and the erging than any sort of triggering of a chronic condition.

January 23, 2011 (Sunday)

3 mi - 21:36 Woodway

Row 250M on a 1:30 interval
3 rounds (50s, 51s, 49s)

Dips/Burpees 10/1, 9/2, 8/3, 7/4

The run and the rowing really sap the legs.

January 22, 2011 (Saturday)

A variation of Gymjones' "Jonesworthy".
The real deal is 115% BW for DL followed by 25 box jumps on a 24" box - 3 rounds.
I slipped a disc in October 2009 after completing a 4th set of 315# DLs. That was the last time I did DLs. I've healed enough and done enough OHSs and HPCs that I felt I could take a risk.

185# x 10 DL
10 Box Jumps 18"
3 Rounds.

Final round was 15 Box Jumps. The next time I try this. I bump up to 205# (I weigh around 175# these days) and err on the side of conservatism when picking the box.

Workouts Sept 7 - 10, 2010

September 10, 2010

2 mi - 14:08 (1.0% grade TechnoGym)

Incline Bench Press: 45# x 40, 155# x 8, 255# x 1, 225# x 3, 205# x 4, 185# x 9, 135# x7

Dumbbell Bench Press: 80# x 4, 4, 3

Dumbbell Flat Bench Flye: 35# x 5, Dips - 10

September 9, 2010

6 mi - 44:31

September 8, 2010

2 mi - 13:48 (1.0% grade, TechnoGym)

OHS: 155# x 7, 165# x 7, 175# x 7, 155# x 7

Front Squat: 225# x 5, 205# x 4

September 7, 2010

2 mi - 13:29 (Woodway Eq33)

Incline Bench Press: 45# x 40, 145# x 8, 250# x 1, 225# x 5, 205# x 8, 205# x6

Dumbbell Bench Press: 80# x 4, 4, 4,

Run, Run, Run Sept 4 - 6, 2010

September 6, 2010

6 mi - 44:53 (Eq33 TechnoGym 1.0% grade)

70# KB Swings x 20

September 5, 2010

5 mi - 36:29 (Eq74 LifeFitness 1.0% grade)

60# KB Swing - 50x

September 4, 2010

6 mi - 44:12 (Eq74 LifeFitness 1.0% grade)

Workout September 3, 2010

September 3rd, 2010

2 mi: 13:54.5 (LifeFitness 1% grade)

OHS: 160# x 5, 175# x 4, 155# x 7, 155# x6
Front Squat: 205# x 8 (bailout target hit)

FINIS

Workouts through 9-2-2010

September 2nd, 2010

1.40 mi 10:00 (Woodway Eq33)

Incline bench press: 45# x 40, 145# x 8, 245# x 2, 225# x 3, 205# x 7, 6

Dumbbell Bench Press: 70# x 8

September 1, 2010

3 mi : 20:50 (Woodway Eq 33)

88# KB Swing x 15

August 31st, 2010

2 mi - 13:47

Clean and Press: 135# x 3

FINIS

Workout August 28, 2010

August 28, 2010

1.5 mile - 10:50 (Precor 1.0% grade, Eq19UnionSquare)

OHS: 165# x 3, 7, 175# x 7, 155# x 6

Front Squat: 205# x 4, 185# x 8

Stopped on the 185# x 8, that was the one-and-done challenge. I'm hungover anyway, should have set the bailout at 10x. As my OHS technique gets better I'm able to stress my quads more on them, which means there's less left in the tank for the front squat. I can live with that. The goal is OHS @ 225# x 10 for the next six months and 185# x 15 in the next 2 months.

Workout August 23 - 26, 2010

August 26, 2010

20 mins stairmaster - 300 kcal

Incline Bench Press: 45 x 40, 145# x 8, 245# x 2, 225# x 3, 205# x 5, 195# x 7, 135# x7
Dumbbell Bench Press: 70# x 4, 4, 3, 4, 5

August 24, 2010

2 mi - 14:30 (TechnoGym 1.0% grade)
Clean and Press - 135# x 6, 115# x 5, 105# x 5, 95# x 6, 6

August 23, 2010
2 mi - 14:20 (TechnoGym 1.0% grade)

OHS: 155# x 7, 165# x 7, 155# x 6, 155# x 6
Front Squat: 205# x 4, 185# x 4, 4, 135# x 8

Workout August 22, 2010

August 22, 2010

3 mi - 20:40 (Eq 33 1.0% grade, TechnoGym)

Incline Bench Press: 145# x 8, 235# x 3, 205# x 4, 185# x 8, 135# x 8
Dumbbell Bench Press: 65# x 6, 6, 4, 4, 5

Meh!

Workout August 19, 2010

August 19, 2010

4 mi - 29:40 (Eq33 1.0% grade, TechnoGym)

Hang Power Clean & Press: 135# x 4, 115# x 5, 95# x 6, 5, 6

KB Snatch 40# x 6 (each side)

KB Swing 40# x 50

FINIS

Workout August 18, 2010

August 18, 2010

2 mi - 14:10, 2.42 mi 20:00 (Woodway Eq33)

Incline Bench Press: 45# x 30, 145# x 8, 235# x 3, 205# x 4, 185# x 6, 135# x 8

Dumbbell Bench Press: 60# x 6, 6, 5, 5, 6

Was almost able to get a 4th repetition on the set of 235# IBPs, but alas I didn't. I want to hurry up and get to 10x so I can switch back to flat bench presses. 

FINIS

 

Workout August 17, 2010

August 17, 2010

1 mi 7:05 (Woodway Eq33), 5 minute cool-down. No juice for the legs. 

OHS: 155# 7, 5, 175# x 3, 135# x 8

Front Squat: 205# x 6, 5, 185# x 7, 135# x 12

So Ariana the hot trainer accosted me in the gym today. She is a former, per her recounting, Soviet bloc sprinter with an eight year old girl. Yikes.

Giorgio, one of the managers complimented me on my push-jerk technique for getting the weights overhead for the OHS. Hahaha, push-jerk technique.

Workout Aug 15 - Aug 16

August 16, 2010

6 mi - 46: 19 (Woodway Eq 33) 14:00 for 1st two miles, probably came out too hard

88# KB Swing x 20

August 15, 2010

3 mi - 22:09 (Precor 1.0% grade Eq74)

Hang Power Clean and Press: 135# x 4, 155# x 5, 95# x 5, 5, 5

Sumo Deadlift Hi-Pull 105# x 5 + 

Machine Cable Row x 6

2 Sets

Workout August 12 - 14, 2010

August 14, 2010

2 miles - 14:13

Incline Bench Press: 45# x 25, 145# x 8, 235# x 3, 205# x 4, 185# x 5, 135# x 8

Dumbbell Bench Press: 60# x 6, 5, 4, 3, 3,

Dips: 6, 6, 6, 5, 10

August 13, 2010

7 mi - 54:12 (TechnoGym)

August 12, 2010

6 mi: 44:48 (TechnoGym 1.0% grade)

88# KB Swing x 25

Workout August 8, 2010

August 8, 2010

This birthday week has dragged on in a good way. The staying out late means that there's not enough gas (or will) to do the longer runs that should be a staple of the weekends. On the lifting end, I wasn't going to break any personal bests as today's workout proved.

2 mi : 13:53 (Woodway Eq33), 2.5 mi 18:35

OHS: 155# x 7, 5, 6, 7

Front Squat: 205# x 4, 185# x 4, 5, 6, 135# x 12

Generally speaking about a minute's recovery between sets, the final set of front squats is done with 30s recovery period, functioning like a low level burnout set.

Workouts Aug 5 - 7

August 7, 2010

2 mi - 13:43 (Woodway). Tougher than I thought. But made it through. Then on to the weight work

Incline Bench Press - 145# x 10, 235# x 3, 205# x 4, 185# x 6, 155# x 9

Dips - 3 sets (7, 8, 8), 30s rest between each set

Incline Dumbbell Flye + Piston Press - 35# x 7 (1 set only)

August 6, 2010

6 mi 44:42 1.0% incline (LifeFitness treadmill, EqBrooklynHeights)

88# KB Swing - 20x

I cannot tell you how easy those machines are.

The Eq is at 194 Joralemon St. I grab the 2,3 from Borough Hall to Clark St and I got lunch with a buddy at

Brooklyn Heights Wine Bar 

The food was good and my friend and I polished off a couple of Brooklyn Lagers and, ahem, two bottles of the Brut Rose, Albrecht NV (Alsace) sparkling wine.

Workout August 4, 2010

August 4, 2010

Trying a different tack today. Most treadmills aren't built for guys who run "heavy" at speeds in excess of 8.0 mph and weigh more than 175#. Most of those guys run outside. The way to get around that is to try running on an incline. The impact of footfall is less and you, obviously, can't sustain the same speeds. Now, if you're running on a Woodway, you can run flat pretty easily. Woodways are heavy duty and often used by professional sports teams for cross-training. However, Woodways are hardly common. Regular treadmills made by Precor, LifeFitness or TechnoGym can do a great job of conditioning you without wearing out their shock absorbers if you run on incline. 

At this point I'm 180#. Today we tried the experiment: 

4 miles (30:44 1% incline), 4.26 mi - 34 mins

I wasn't struggling at the end, but had tailed off to below 7.5 mph. Running on an incline burns more calories, works the upper leg muscles more and has less impact on your knees than flat running. Hmm.

FINIS

Workout 8-2-2010

August 2nd, 2010

6 mi - 44:50 (Woodway Eq 33)

88# Kettlebell Swing x 20

The hottest trainer, her name is . . . like hell I'm blogging that, we'll call her Aryana gave me a thumbs up after I finished my run or maybe it was during the run. She gave me the thumbs up the other day after I did a set of incline bench presses of 235# (heart flutters).

After I was done with the run, I cycle through a few songs on the Nano and then walked over to the floor where the kettlebells are kept. I think I nearly herniated after grabbing the 40 kg KB. The goal is to rest/recover for about 5 minutes and then finish the day with 20 swings of the heavy bell.

And, coincidentally, Aryana and two other trainers were strategically positioned such that, if she wanted, she could get a view. Great motivation.

Workouts Aug 1, 2010

RUN

The Upper Loop in Central Park. It's asserted that it's 5.1 miles, and I'm not sure if I ran the exact route, but if I did, I ran this:

Upper Loop - Central Park NYC

5.1 miles - 38:30 ( 7:33 per mile). Given that there's lots of hills, I think I may have run less (as in something a little less than the UpperLoop), certainly I felt fast but it's been years since I ran outdoors. This was a first long outdoor run with my Vibrams and I was wearing my Oakley Thump Pro sunglasses. Both performed well; well the Oakleys did. I have some blisters on my feet but nothing I haven't dealt with before. All of the thousands of miles of treadmill running has made me decent on flats, downhills are for recovery and I think the OHS work partially offsets the weakness on uphills.

I do know that the uphills were attacked better than in the past. However, it worked out, I knew i use to run this route in 42 - 45 mins in the early 2000s, so there's been vast improvement. I will try to make this weekly and the outside temperature was mid 70s and overcast, pretty ideal for a first-time run.

I basically did nothing on July 31,2010 except listen to Best Coast's "Crazy For You" and tried to do 100 push-ups within the timeframe of "I Want To" on the aforementioned album. I got to 98 before collapsing. I know when I was in my early 20s I could do 300+ in a session with the initial set being 120 + or - 10 for miscounting.

I probably weigh just around 180# right now. If I can get down to 170# I think I can start doing some rec races but nothing more than 5K.

Catch-Up Through 7-29-2010

July 29, 2010

3 miles - 19:43 (Eq92Brdway)

OHS - 155# x 7, 160# x 6, 165# 6, 155# x 6

Front Squat - 205# x 7, 185# x 6, 6, 135# x 12

I completely chickened out of an attempt at 180#. I'm just never confident about my ability to push-jerk the weight overhead. The OHS is a very tricky exercise that really requires that your entire body be "up" to get top flight performances. I hit 175# x 10 the previous OHS workout, so was very surprised that 155# as a warm-up was difficult. As always, for me, the shoulder girdle was the weak link. Of course, since, in most gyms in NYC (like NYSC or Equinox) the OHS is actually an exotic exercise, I get lots of compliments for doing a load < bodyweight (180#) from trainers.

http://www.fitnessintuition.com/images/peter_snell.pdf

Read the above .pdf on the train before getting into the workout. Lots of things to process and I'll detail them in a stream of consciousness way:

• Snell kept a training log; but, like me wouldn't write down all the workouts because, frankly some of them were too depressing to note. I loved that. One of the few things an Olympian/WR holder will have in common with me. 
• The interview is wide-ranging and is a conversation. The interviewer (Richard Englehart) doesn't just ask questions but actively participates and is a good runner (not Int'l class, but very, very, good). 
• It's pretty clear there's not even a an idea of what improves performance. 
• VO2max is not the holy grail. Snell mentioned that his VO2max didn't change in between '65 an '74. But in '65 he could run a 4 minute (or better) mile. No way he could have done that in '74. The difference? Muscle fibres. 
• 3 types of muscle fibres - slow twitch, 2a and 2x (fast twitch)
• 2a fibres are recruited by moderate intensity; but 2x require heavy intensity. Translation, highly anaerobic activity where you're left gasping for breath; so hard interval training or intense weightlifting.
• Confirmation bias exists everywhere, it's actually all pervasive. 
• Snell critiques U.S. methods for being so blinkered that they fall back on "the opponents are genetically superior" if Americans don't win. In other words, the U.S. athletic thinking is that "our methods are perfect, failure to produce top results is a condemnation of the talent not of the training." He clearly thinks this is bullshit. He's right. 
• Snell thinks that top flight talents like Alan Webb should have skipped college. I'm inclined to agree. College athletics is about a lot of things but the focus is always: win now. The focus is never ensuring the long term health of the "student-athlete" career.

I'm just going to quote a passage that speaks to how moderate (NOT low) intensity training can/should improve high intensity performance: 

"So, the way that slow running makes you fast is because if you’re doing a moderate pace – and by moderate pace I’m – my experience is 7 minutes a mile or faster, not slow plodding. You have to be moderate, at least. And you run for a sufficient duration, where if you run long enough, eventually the fibers that are being recruited to handle that pace will become depleted of their glycogen stores, and they can’t continue to contract. So other fibers are recruited to take up the slack, to be able to continue the effort. And so – and we have some evidence of this. It wasn’t done with running, it was actually done in cycling. But eventually you get to these type 2 fibers if you run long enough.

And so, if you say, okay, I’m only a middle distance runner, therefore I’m only going to run 6 miles, then you don’t get much of a training effect at all. But if you go out as far as, say, the 20 miles occasionally that we did, then you’re really getting in and using those fibers."

July 28, 2010

7 miles - 50:33 (7:14.3 mins/mile)

The LifeFitness machines are ridiculously easy to run on. Running 5 miles on a Woodway at 7:30 per mile is much more taxing. I can see that the marginal benefit of running on treadmills is getting lower and lower. Switching to outdoor running 2x a week is going to be the way to go. At least I that gives me an excuse to pop for some cool Oakleys. I like this one:

Oakley Half Jacket

or this

Oakley Thump Pro

The half jacket is favored by most runners. I'm not a runner per se, just a guy who uses running to keep the triglycerides low. 

FINIS

Workout July 27, 2010

July 27, 2010

Starcraft 2 premiered today. Nothing else seems important. Work got done today, but blaargh.

6 mi - 44:38 (Continental Plaza)

Workout 7-26-2010

July 26, 2010

2 mi - 13:30, 2.77 mi 20:03 (Precor Eq33)

Incline Press: 135# x 8, 235# x 3, 205# x 5, 185# x 7, 135# x 9 (1 minute rest max between sets)

Dips 3 x 6 (30 Mississippi count between sets)

Dumbbell Flye  + Piston Press 35# x 6 (One set only)

I'm going to switch to flat bench presses as my main chest movement once I hit 235# x 10 on the incline bench.

Catch-Up through July 25, 2010

July 25, 2010

2 mi - 13:50 (Precor Fitness) Eq74

OHS: 155# x 7, 175# x 10, 155# x 7, 135# x 9

Front Squat - 225# x 3, 205# x 4, 185# x 5, 135# x 10

The key to the OHS from a power rack is to start feeling your way into a push-jerk motion so as to get the weight overhead. The execution of the push-jerk is the only way to get weights overhead as they'll be considerably higher weights than the individual is capable of pressing, especially from behind-the-neck. 

July 24, 2010

7 mi : 54:12 (Woodway Eq 33)

Sometimes you just need to run for a long time. It's a good way to sweat out any toxins and excess water. 

July 23, 2010

3 mi - 21:19, 3.75 mi - 30 mins
IBP - 135x 10, 225# x 5*

*Sometimes you set a one-and-done goal. If you can do that weight for those many reps, you're done. Next time I do IBP the one-and-done will be 235# x 5.

Catch-Up 7-21-2010

July 21, 2010

2 mi - 13:47

2.52 mi - 20 mins (Woodway 33)

OHS - 155# x 7, 165# x 10, 135# x 7, 8

Front Squat - 225# x 2, 205# x 5, 185# x 5, 135# x 10 (no rest between 185# and 135# set)

I have to start learning how to jerk the weight overhead. Jump squatting and activating the shoulders causes some anxiety and beyond 165# I'm not confident I can get the weight cleared. As it were, on the 2nd set of OHS, the 165# had to be "eased" onto the floor. 

July 20, 2010

6 mi - 44:28 (Woodway 33) (that's a PR on 6 hours of sleep too!)

20 Kettlebell Swings - 40Kg

July 19, 2010

2.75 mi 20 mins (Woodway 33)

Incline Bench Press - 135# x 8, 225# x 3, 185# x 7, 185# x 5, 135# 9

Close Grip Bench Press - 145# 3, 5

Workout 7-18-2010

1.25 mi - 8:47 (Woodway EqxPk)

Not allowed to crank up the speeds above 8.6 mph on the TechnoGym treadmills anymore. I guess at my weight it's too much wear and tear. I might languish from boredom, but I wonder if I can do 8 mph for an hour. Hmm. 

OHS - 165# 8, 5

Front Squat - 205x 5, 5, 185# x 8, no rest 135# x 10

In general I'll rest for 45 sec to 1:30 between each set.

Traps still hurt from Friday's pull-centric workout. Not sure what happened to my OHS. A few weeks ago I hit 185# x 8. I think I tweaked my lower, left back and that's made my shoulders and the shoulder girdle area less able to stabilize the weight overhead. Fingers crossed. I hit 205# x 10; I jump to 225#.

Catch-up 7-17-2010

7-17-2010

6 mi (Woodway) : 44:44, personal best on a woodway

7-16-2010

3 mi (Woodway): 20:44 (74th and 2nd, Equinox)

Clean and Press - 135# x 3, 115#x 6, 95# x 6, 7, 8

Sumo DL Hi-Pulls 95# x 5, 6, 7, 7, 10

7-11-2010

2 mi - 14:05 (TechnoGym)

OHS 165 X 6, 6, 135# x 7, 7

Front Squat 185 x 8, 6

Workout 6-19-2010

June 19, 2010

2.85 mi - 20 mins

3.75 mi 30 mins

OHS - 155# x 7, 185#x 8, 165# x 8, 135# x 7

Front Squat - nothing left in the tank

8 minutes stairclimber - 100 kcal

FINIS

Workout 6-16 to 6-18-2010

June 18

4.5 miles - 33:40 (Technogym)

June 17

OHP: 105x 8, 155# x 2, 125# x 7, 105# x 5, 95# x 8

Clean and Press - 16 kg kettlebells X 5 X 3

June 16

6 miles: 43:52 (Pavilion)

Workout 6-15-2010

2 mi: 13:08 (LifeFitness)

Incline Bench Press: 135# x 10, 185x 5, 235# x 3, 185#x 9, 135# x 9

Dumbbell Flyes + Piston Press: 35# x 5 x 3

Shorter workouts should stress intensity, minimal rest between sets and palpable soreness. The best way to do that with large muscle groups is high repetitions or high set counts.

Workouts 6-13 to 6-14-2010

June 14

2.72 mi : 20 mins (LifeFitness treadmill)

OHP - 105# x 8, 145# x 5, 135# x 2, 115# x 5, 95# x 8

Clean & Press 5x each side, 16 kg kettlebells (3 sets)

June 13

2 miles: 14:31

OHS: 155 x 8, 195# x 3, 175# x 7, 155# x 6

Front Squat: 205# 4, 3, 5, 3

Workout 5-31-2010

Weight check-in this morning - 191.8#

5 miles - 38:24

KB workout with 35#

25 V-ups

50 KB Snatches (25 on each arm)

25 KB Swings

5 Burpees

20 Clean and "Push Press"

Workout 5-29-2010

2.77 mi - 20:05 (LifeFitness)

OHS: 145# x 7, 185# x 6, 4, 155# x 7
Front Squat: 185# x 4, 4, 5, 7

The OHS is progressing very well and the idea of doing 225# OHS by the end of 2010 is not implausible. However, I have to bring my OHP up considerably to really contemplate that poundage. At what does one start doing back squats, if you can do an excess of you BW on the OHS and Front Squat for 10+ repetitions.

To be continued!

Workout 5-25-2010

Leg-Centric

2 miles - 14:12

The following sets are done with 60 - 75 seconds rest between sets.

OHS - 145# x 8, 165# x 7, 165# x 4, 175# x 4

Front Squat - 175# x 7, 6, 5, 5

I estimate my average bodyweight around 185# and 10+ reps of 185# on the OHS does not seem so far away, maybe even doable by the beginning of August. Of course the Crossfit "gold" standard is BW x 15 reps. We'll see.