Walter's Competition Training Log

[Walter Palmer]

Monday, 7 September 2015

RHR - 69 bpm, Weight - 223.0 lbs., Sleep 8:00

Cardio - Raven Run - 4.78 miles, 10,400 steps in 1:38; 773 cals; avg. 105 bpm, peak 141 bpm

SQ - 335x3x5
C-BP - 275x3x3

Considering I was underfed and did 5 mile hike in the morning, these SQ's were encouraging. They were good work but not that hard so, while not super heavy weight, feel like I'm getting back at it now. Probably won't be able to lift again until Friday due to travel but should have some chance to get some more cardio in on the road.

Today's hike was faster, lower avg. heartbeat, and lower peak on basically same course. If I'll keep at this conditioning, I'll be in great shape for January.

[Oldman]

The cardio is very impressive! I just read an article on increasing cardio in order to increase one's ability to recover more effectively and to enable greater workloads.

[Walter Palmer]

Saturday, 12 September 2015

Sumo DL - 365x2, 405x3
Pendlay Rows - 225x3x5
Single Leg SLDL - 50x3x8
Chins - 3x6
HLR - 3x12
DB Curls - 30'sx3x8
DB Front/Lateral Raises - 15x3x10

This week's travel and schedule got in the way and I will be working around the same issue for several weeks to come. I don't have a lot of experience with sumo so getting some feedback from Jordan on form but today's top set was not that hard.

[Walter Palmer]

Monday, 28 September 2015

C-BP - 235x5, 245x5, 250x3x5
RDL - 135x11, 155x11, 165x3x11
DB BP - 30'sx11, 40'sx11, 50'sx3x11

Okay, I'm alive. I've just been doing a lot of travel and also quite a few golf outings. Played seven matches in last two weeks and glad to put the clubs up for the season. Still have a lot of travel coming up but just need to maintain as much strength as I can during this time frame. I've also been a bit banged up in the legs from some off-road adventure on my KLR650 including laying it down on my leg during one epic trip.

Who does sets of 11? Answer - those who Jordan tells to do it. All BP's were paused and not terribly hard. RDL's were probably a little light but first time doing them in a long, long time. We are going to try and get my hamstrings a little more durable and this will be a key staple going forward.

[Michael Wolf]

11s. Geez. I don't think that's what Pippin meant by "elevenses."

[Walter Palmer]

I think Jordan sometimes throws in a weird number just to make sure his trainees are paying attention.

[Jordan Feigenbaum]

I think Jordan sometimes throws in a weird number just to make sure his trainees are paying attention.

Haha, sometimes

[Walter Palmer]

Tuesday, 29 September 2015

SQ - 295x5, 305x5, 315x3x5
CGB - 155x11, 165x11, 170x11, 170x10, 165x11
Rack Pull - 365x4, 385x4, 405x3x4

As expected, hamstrings were a little sore from yesterday's RDL's but manageable. First time ever doing rack pulls. I could certainly have done more weight but feeling it out for future reference. Back on the road tomorrow and no workout until Friday night in Wichita Falls.

[Walter Palmer]

Friday, 2 October 2015

DL - 365x2, 405x1, 455x1
BP - 225x4, 245x4, 255x4, 260x2x4
SQ - 315x4, 325x4, 335x3x4

Group workout at SSCA meeting in Wichita Falls. Got to lift with some strong people who are good friends. No lifting shoes, no belt, no wrist wraps, etc. since I came straight from business trip. Given travel and lack of protein over past few days, I'm hanging in there the best I can.

[Walter Palmer]

Saturday, 3 October 2015

Pendlay Rows - 225x5x5
CGB - 225x3x5
LTE - 115x3x8

After spending the morning reviewing research studies that show how many challenges an older lifter faces, figured I better workout during lunch break! Conference is awesome. Great content, great people, and lots of encouragement.