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

[JSK]

Thursday, 6/7/2012

Squat
290 x 5
290 x 5
290 x 5

Press
For whatever reason I just suck at 5's on this lift, so for now I'm going to try staying with 4's.
152.5 x 4
152.5 x 4
152.5 x 4
152.5 x 4

Chinup*
BW x 10
BW x 7
BW x 5

RDL
175 x 6
175 x 6
175 x 6

Incline Bench
Ran out of steam on these
197.5 x 8
197.5 x 6
197.5 x 4

Lying T-Bar Row
122.5 x 6
122.5 x 6
122.5 x 6

*BW = 203


Friday 6/8/2012
Easy-ish LSD day (non-stop, but sharing draft with another skater)
Skate - 17.2 mi, 16.5mph avg, 144 avg HR

Saturday 6/9/2012
pretty large group of skaters and cyclists, mix of fast and slow laps.
Skate - 26.4 mi, 16.9mph avg, 149 avg HR

[JSK]

Sunday, 6/10/2012
Was tired today. Spending a couple hours picking blueberries under the hot sun probably wasn't the best pre-workout activity.

Front Squats
Gonna try doing these as "light" squats on Sundays. Never done them before so it felt pretty strange. Gonna keep these really light for a while to get the hang of them.
135 x 5
135 x 5
135 x 5

Bench Press
Hopefully this was just an off day, will retry next week.
262.5 x 4
262.5 x 4
262.5 x 3

Deadlift (sumo)
PR, finally.
345 x 5

Dips*
70 x 9
70 x 8
70 x 7

Lying T-Bar Row
Had a math error on first set.
127.5 x 5
122.5 x 7
122.5 x 6

*BW = 202.5

[JSK]

Monday, June 11, 2012
Easy recovery skate, just working on form (solo, nonstop)
Skate - 15.4 mi, 15.9 mph avg, 147 avg HR


Wednesday, June 13, 2012
Mostly kept it slow, working on form. Did one hard/fast lap at end (18.3mph avg over 4 miles).
Skate - 17.9 mi, 16mph avg, 142 avg HR


Thursday, June 14, 2012
Squat
Right hip aching a little after these, got a little loose and dive-bombed a few reps. Need to be more careful about that as the weight gets heavier.
295 x 5
295 x 5
295 x 5

Overhead Press
155 x 4
155 x 4
155 x 4
155 x 4

Chin-ups*
BW x 9
BW x 6
BW x 6

RDL
180 x 6
180 x 6
180 x 6

Incline Bench
Disappointing that I got same reps as last time, was hoping to at least get 8/7/6
197.5 x 8
197.5 x 6
197.5 x 4

Lying T-Bar Row
122.5 x 8
122.5 x 7
122.5 x 6

Barbell Curl
88 x 8
88 x 5
78 x 7

*BW = 202

[JSK]

Saturday, 6/16/2012
Was in Austin this weekend, so went for a skate workout at the Veloway. It's a more technically demanding course than where I usually skate (hills, turns, also poor surface in some areas with quite a bit of cracks).
Skate - 20.9 mi, 16.4 mph avg, 155 avg HR


Sunday, 6/18/2012
Given how my hip felt after Thursday's squats, I decided even light front squats might not be the best idea; plus I was short on time anyway.

Bench Press
PR, I guess maybe I was just tired last week because they went really well today.
262.5 x 5
262.5 x 5
262.5 x 5

Deadlift (sumo)
Another PR, these felt pretty good although last rep was s-l-o-w getting off the ground above the knees.
355 x 5

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

Dips*
BW+75 x 8
BW+75 x 6
BW+75 x 6

Ab Rollout From Knees
3 x 14

*BW = 204

[JSK]

Been lazy about updating log lately (after you get more than a workout behind it gets even easier to put off). I have been working out though, so here's a catch-up post.

Wednesday, 6/20/2012
Squat - 300 x 5,5,5
Press - 157.4 x 4,4,4,4
Chins - BW x 9,6,6
RDL - 180 x 6,6,6
Incline Press - 200 x 6,6,6
Lying T-Bar Row - 125 x 8,8,7
Barbell Curl - 88 x 8,5 78 x 7

Thursday, 6/21/2012 - Skate 16 mi
Friday, 6/22/2012 - Skate 10 mi
Saturday, 6/23/2012 - Skate 22 mi

Sunday, 6/24/2012
Front Squat - 135 x 5,5,5
Bench Press - 265 x 4,4,4 (miss)
Sumo Deadlift - 365 x 5 (PR)
Dips - BW+75 x 8,8,7

Tuesday, 6/26/2012 - Skate 13.3 mi
Wednesday, 6/27/2012 - Skate 17.75 mi

Thursday, 6/28/2012
Squat - 305 x 5,5,5 (PR)
Press - 160 x 4,3,2,2 (miss)
Chins - BW x 8,6,6
RDL - 185 x 6,6,6
Incline Bench - 202.5 x 7,6,5

Friday, June 29 - Skate 17.5 mi
Saturday, June 30 - Skate 17.5 mi

[JSK]

Sunday, 7/2/2012
I have another race coming up in a few weeks, so I'm going to shift the focus more to skating and give my legs/back a break in the gym. Recovery in the 36-48 hours after squats/deads limits my ability to train hard on skates now that the weights are getting heaver; and I'm also getting some hip flexor pain again from squats (been working on avoiding knee-slide in the hole, but at this point it only takes 1 or 2 bad reps in a workout to aggravate them). Saturday I had to cut my skate workout short because of hip-flexor pain, very frustrating. So no squats/deads at all this week, maybe some lighter days in the following weeks. I'm also going to shift focus from bench press to overhead for a little while to see what happens. And just for fun I'll throw in some bb-style assistance exercises since workouts are shorter without the main lifts.

Overhead Press
160 x 4
160 x 4
160 x 4
160 x 4

Chins *
BW x 10
BW x 6
BW x 6

Dips *
BW x 15
BW x 15
BW x 15

Lying T-Bar Row
127.5 x 6
127.5 x 6
127.5 x 6

Dumbell Shoulder Press
45 x 12
45 x 12
45 x 12

Dumbell Alternating Curls
40 x 10
40 x 8
35 x 7

*BW = 204.5


Monday 7/2/2012
Was hoping my hip-flexors would be OK for an easy skate, but left leg was aching, had to stop. Will try again Wednesday.
Skate - 9 mi

[JSK]

Wednesday, 7/4/2012
Tried to go for AM skate, but left hip flexor still hurts. Will try on Saturday if weather cooperates. If I can't get several full-intensity skate workouts in the next week, may have to consider pulling out of upcoming race.


Thursday, 7/5/2012
Short on time, kept it simple.

Overhead Press
PR
162.5 x 4
162.5 x 4
162.5 x 4
162.5 x 4

Chin-ups*
BW x 10
BW x 6
BW x 6

Dips*
BW+75 x 8
BW+75 x 8
BW+75 x 8

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

*BW = 203.5

[JSK]

Sunday, 7/8/2012

Left hip-flexor still problematic. I've given it some rest, decided to try gradually working it. Started out with very slow skate, and when it tightened up I kept moving just enough to gradually warm it up. It slowly got better, but it's nowhere near 100%. Will try to repeat this approach during the week and hopefully be able to gradually increase the intensity. Did upper body weights in the afternooon.


Bench Press
PR
265 x 5
265 x 5
265 x 5

Chins*
BW x 9
BW x 6
BW x 5

Dips*
BW+80 x 9
BW+80 x 8
BW+80 x 5

Lying T-Bar Row
127.5 x 8
127.5 x 8
127.5 x 7

Dumbell Alternating Curls
40 x 10
40 x 8
35 x 10

*BW=205