JSK's strength/endurance/recomp log (not necessarily in that order)

[JSK]

Saturday, 2/11/2012
Group skate with a mix of fast/slow and some rest stops. Did an all-out run to finish last lap and hip still felt fine, so that's a good sign.

Skate - 21mi, 16.1mph avg, 153 avg HR, 187 max HR

[JSK]

Sunday, 2/12/2012
Found out something mildly interesting this week. A guy asked me about my micro-plates the other day while I was pressing. I explained that they let me raise the weight in smaller increments and he asked "But do you know how much the empty bar weighs?". I said 45lb and he told me they were slightly heavier than that. His point seemed to be that I didn't need the micro-plates because of the extra weight of the bars, but that's stupid because the bar is always the same weight which means it has no bearing on the increase in weight from one workout to the next. Still, I weighed a bar today and sure enough it was 48lbs. I only weighed one, but they all appear to be identical. So I guess I've been lifting a couple pounds more than I thought. Not that it really matters as far as progress goes, but something to keep in mind for 1RM testing (if I ever do that). I'm going to keep counting the bar as 45lb in my workouts though, just because it's habit.

Squat
Still rehabbing my hip flexor and working on form at really light weight. Hip feels a little better each time, I'm thinking I should be able to start moving the weight back up in another workout or two. Made some improvements on form, as well. Last time I was trying to correct my bar path by keeping my chest up, but that was actually the problem as it seems to cause the knees to come forward. Today I made a point of keeping my head down, and bar path straightened up quite a bit. Still some room for improvement, knees came slightly forward on the occasional rep but overall they looked quite a bit better today.
135 x 5
135 x 5
135 x 5
135 x 5

Bench
Got greedy, tried to do another 5lb jump and that was a mistake. Backed off for sets 2 & 3 and they were difficult but I completed them.
235 x 4
232.5 x 5
232.5 x 5

Chinups
BW x 6
BW x 4
BW x 4

RDL
Still working on form, it's just really difficult to keep the legs straight once the bar gets below kneed level.
175 x 5
175 x 5
175 x 5

Dip
Might need to start adding weight on these soon.
BW x 12
BW x 11
BW x 9

Leg Press
I know these get a lot of scorn here, but they don't hurt my hip so I decided to add them in as an assistance exercise until I get my squat work sets back up where they should be.
360 x 5
360 x 5
360 x 5

Lat Pulldown
145 x 12
145 x 11
140 x 8

Back Extensions
3 x 12

Barbell Curl
70 x 10
70 x 8
70 x 6

Ab Rollout from knees
3 x 6

[JSK]

Tuesday, 2/14/2012
Went a little harder this time, hip still felt fine.

Skate - 18.7mi, 68:48, 16.3mph avg, 160 avg HR

[JSK]

Wednesday, 2/15/2012
Tough workout today. Feeling pretty tired, not getting as much sleep due to early conference calls for work this week.

Squat
Still rehabbing hip flexor. Ached a bit in first couple of warmup sets, but not bad; and it got better as I continued. Hope to start going up 20lb/workout for a while as long as hip pain continues to improve and doesn't get worse.
155 x 5
155 x 5
155 x 5
155 x 5

Press
These went pretty awful today, will have to repeat 145 next time.
145 x 4
145 x 3
145 x 2
145 x 3
145 x 3

Pull-ups
Decided to try these instead of chins today. They hurt my shoulders, felt like something was grinding/popping on the way down. Gonna go back to chins.
BW x 5
BW x 4
BW x 3

Leg Press
Hip flexor didn't hurt per se, but felt fatigued afterwards. Probably going to drop these in favor of getting squats back up.
410 x 5
410 x 5
410 x 5

Dips
BW x 12
BW x 12
BW x 10

Lying T-Bar Row
100 x 7
100 x 7
100 x 6

Ab Rollout from knees
2 x 8, 1 x 6

[JSK]

Thursday, 2/16/2012
medium-low effort skate, legs were pretty tired.

Skate - 16.5 mi, 15.6mph avg, 146 avg hr

[JSK]

Saturday, 2/18/2012
Squat
Still rehabbing hip flexor, it feels a little better with each workout. Also working to improve form, form check here.
175 x 5
175 x 5
175 x 5

Bench Press
Almost got that last rep.
235 x 5
235 x 5
235 x 4

Chin-Up
BW x 6
BW x 4
BW x 4

RDL
Got some video of these finally, knee bend was worse than I thought. It may be I'm just trying to go deeper than current flexibility will allow with correct form. Need to work on these some more.
175 x 5
175 x 5
175 x 5

Dip
Got about 2/3 way up on 12th rep of last set, but couldn't quite lock it out.
BW x 12
BW x 12
BW x 11

Lat Pulldown
140 x 12
140 x 11
140 x 10

Barbell Curl
72 x 8
72 x 7
72 x 6

Ab Rolout from Knees
3 x 7

[JSK]

Sunday, 2/19/2012
group training, mix of fast, slow, and a couple of all-out intervals.

Skate - 21.4 mi, 16.5mph avg, 157 avg hr, 181 max hr

[JSK]

Monday, 2/20/2012
Conditioning work, moderate effort, no stops.

Skate - 18.7mi, 15.6mph avg, 150 avg HR

[JSK]

Tuesday, 2/21/2012
Pretty good workout overall

Squat
I felt these a little more in the hip-flexor today; might have been due to dropping into an ATG squat-stretch for warmup. Still room for improvement on form (updated form-check thread here. I'm going to stay at this weight until I can fix the knee positioning.
185 x 5
185 x 5
185 x 5
185 x 5

Overhead Press
First two sets went great. On third set, mis-timed the 4th rep and instead of trying to recover it I decided to rack it and try again. Was only expecting to get a triple on last set, but I managed to get my 5 (last rep a little ugly though). Pretty happy with these, especially considering I only pressed once last week.
145 x 5
145 x 5
145 x 3
145 x 5

Chinups
BW x 7
BW x 5
BW x 5

Dips
I think previous two exercises wore me out, I ran out of gas on 3rd set.
BW x 12
BW x 12
BW x 10

Lying T-Bar Row
102.5 x 6
102.5 x 6
102.5 x 5

[JSK]

Wednesday, 2/22/2012
Starting with a 6 mile slow and easy warmup (solo), then drafted a bike for the rest of the workout.

Skate - 23.15 mi, 15.8 mph avg, 153 avg HR