Do you think any of our female members will join the shirtless mowing craze.
Tuesday, July 18, 2017
Went in. Moved weights. Feel better.
Military Press: 95x5, 135x3, 160x2, 190x2, Density Block: 210x8 in 9:43.47
Front squats: 135x5, 185x3, Density Block: 220x30 in 8:41.85 (with straps, John Phung style)
Pullups (on top of Smith Machine): 18 total
Decline situps: BWx20
Time: 50 minutes
BW: 265.0lb
Presses were awful. In the density block, there were five failed reps, and at least two @10 grinders. Perhaps a reset is in order for the weights used in these blocks. Front squats were okay, as they should be at 220. I did my pullups from the top support bar of the Smith machine - I can use a nice extra-wide grip, and it lends itself very well to doing strict pullups.
Next week will be much better.
Do you think any of our female members will join the shirtless mowing craze.
Also, and actually relevantly...I found that doing density templates it wasn't unusual to have WO's like that one but it was (obviously) best to avoid them by adjusting mid-session when possible...don't be afraid to call it early, I'd rather be concerned I called it early than it be obvious I didn't make changes
Thanks for the encouragement, Chris. I appreciate it. The negative feedback after a failed rep doesn't help with remaining calm and focused. I'm always amazed at how Gilchrest can miss a lift, step back, and then have another go and succeed. I also had some stuff on my mind about work issues (which were resolved a few hours after training).
Wednesday, July 19, 2017
Today is a great day to be alive.
Rowing machine: 7316m in 30:00, avg. pace 2:03.0/500m, avg. 188.0W, 22spm
BW: 268.5lb
Today's session ended up being quite a bit faster than planned. I had intended to get a 1% improvement over the equivalent session from last week, but everything seemed to be in good working order, and I was able to maintain a steady pace in the low 2:00s. There has definitely been some improvement over the last few weeks (progression for 30 minute sessions over past month: 6704m, 7003m, 7078m, 7316m), and I'm a little more comfortable with the stroke & breathing. Intervals will be fun tomorrow.
Thursday, July 20, 2017
Good & bad.
Rowing machine: 5 min warmup, (1000m + 2 minute rest) x 3, 5 min cooldown
Military Press: 95x5, 135x3, 155x2, 185x2, 205x1, 225xF, (215x1)x2, 205x1
Time: 65min
BW: 268.5lb
All of the barbells were in use when I got to the gym, so instead of waiting around, I did my rowing first. My goal was to beat 3:56 on each interval, which I did by quite a bit (3:40.8, 3:44.7, 3:44.9). Again, presses were awful, which should be expected after doing hard cardio intervals. I'm considering dropping the heavy singles day, and only continuing with the density blocks at 190 & 210. For quite some time, I have not been fully recovered in time for the singles. I have another week of travel next week, where I will have to do several long days, and can almost guarantee I'll miss the presses again. I'll see how it goes next week.
Saturday, July 22, 2017
No way. Ok, maybe. Hmm - possible. Possible. Done.
Rowing machine: Warmup 5 min (1074m), 7316m in 29:54.2, cooldown 5 min (1038m)
I had originally intended to have a thoroughly bitchen press & snatch grip deadlift session today. My plans were foiled by my van being in the shop (just an alignment this time...), my wife being under the weather, and two toddlers who had ZERO intentions of napping. So I pushed it back until after wee ones went to bed. The more I thought about it - it was better to row tonight. It is FAR easier to do a hard cardio session while fatigued than a hard weightlifting session.
My goal was to do the distance from my last long row, but in less time. Success! I'm pretty happy about this one - it was difficult, but I got it done.
Hopefully some little ones will nap tomorrow so Papa can move some weight around.
Sunday, July 23, 2017
Another one?
Rowing machine: 2:00 on, 30 sec rest @ 20-30 spm pyramid; 5986m total, 5 minute cooldown (1149m)
Today was another 6 hour drive to MA, and it was pretty clear that a hard weight training session wasn't in the cards. Instead of doing nothing, I did some more work on the I-beam yo-yo, varying stroke rate (by metronome). My observations thus far: 30spm is unsustainable and ridiculously fast. 28spm had some decent results, and can be done for a couple of minutes. 24-26 seems to be pretty decent in terms of performance. 20spm borders on being a little too slow, which results in each stroke being slightly different.
On the plus side, I've been sleeping a lot better since introducing cardio work back in. Now I just have to remember to go to bed earlier.
Just curious how often you train with weights usually? I typically wait for my little ones to go to bed too before I start to "lift things up and put them down".