Cardiac athlete passes 40 as a competitive runner/rower

[Ivey]

Thursday (11/2) Ergometer
7:51.0 2k @ 25spm

Friday (11/3) Top set of 20
Squat 145
Press 55
Power Clean 85

Monday (11/6) Top set of 20
Squat 150
Press 55.5
Deadlift 175

Monday (11/6) Run
1.5mi @ 9:45/mo

[Ivey]

Tuesday (11/7) Ergometer
8x500m @ 1:56.5 r25 (7370m incl. warmup)

Wednesday (11/8) Top set of 20
Squat 155
Bench 88
Row 115

[Ivey]

Thursday (11/9) Ergometer
8x3:00 @ 1:58.6

Saturday (11/11) Top set of 20
Squat 160
Power Clean 87.5
Strict Press 45 (light)

Monday (11/13) Top set of 20
Squat 165
Bench 85
Deadlift 185


Tuesday (11/14) Ergometer
4x1k @ 1:54.5

Wednesday (11/15) Top set of 20
Squat 160
Strict Press 56
Row 117.5

Did a small deload on squat as my form at 165 was poor.
Inserted a light press day for the 3rd lifting session of the week.
Started micro-loading the barbell row.
Erg times are coming down.

[Ivey]

Thursday (11/16) Ergometer
4x6:00/6:00r @ 1:58.6

Monday (11/20) Run
#1 1.5mi 9:22/mi
#2 1.5mi 9:32/mi

Monday (11/20) Ergometer
2km 7:41.6
2km 8:04.9
2km 8:15.3

[Ivey]

Tuesday (11/21) Just throwing some weights around with some kids
Press 5x75
Squat 5x145
Dead 1x235
Bench 5x85
Row 5x115

Monday AM (11/27) Top set of 20
Squat 155
Dead 190
Press 55

Monday PM (11/27) Rowing Ergometer
8x500 @ 1:52.8

Tuesday (11/28)
Run 1.5mi @ 9:27/mi

[Ivey]

Wednesday (11/29) Top set of 20
Squat 160 (had some mild back pain)
Bench 82
Clean 85

Thursday (11/30) Run
2.1mi @ 9:31/mi

Friday (12/1) Top set of 20
Squat 155
Press 55
Dead 195

Monday (12/4) Top set of 20
Squat 155 (feeling better)
Press 55
Dead 200

Tuesday (12/5) Rowing Ergometer
About 4km of total failure

[Ivey]

10 weeks into this little 20 rep experiment....

Squat 155 (+75#)
Press 55 (+10#)
Dead 200 (+80#)

Considering where I left my NLP, I probably deloaded too much at the beginning of this 20-rep run. However, I wanted to be cautious and I think I'm no worse for starting light.

You'll notice I added a bunch of accessory exercises in the beginning because I had the recovery resources available to do it. Those have started to drop off as I struggle to recovery from all this exercise.

I'm happy with progress on everything except the press. I'm going to drop bench and focus on press here on out. This will also let me transition to lifting at home (instead of going to the gym)
as I have everything I need here except a bench.

I'm to the point where recovery resources aren't sufficient. I have managed to eat enough to slowly gain weight. Sleep is good. Stress is manageable. I'm reluctant to reduce lifting frequency to focus on rowing even though I know that's the right choice. I may instead shift to HLM.

I'm ok with my weekly run being slow. I know from experience I need to run SOME distance once a week as going from ZERO to a 5k is far more difficult for me than going from 5km to 26.2mi. That summer race is going to be here soon.

The lack of a valsalva is finally costing me on the squat. Keeping the lower back tight is proving to be a challenge. I'll try again today and then decide if I deload or not. I guess it is possible that one can only lift so much which is one of the things I set out to discover. Squatting light is better than not squatting at all.

[Scooby-Doo]

10 weeks into this little 20 rep experiment....

That's an awfully long time to do 20 rep. Good job for sticking with it.

[Ivey]

That's an awfully long time to do 20 rep. Good job for sticking with it.

#20replife

thank you

[Ivey]

Wed 12/6 Top set of 20
Squat 150
Press 55
Dead 205

Sat 12/9 With the team
Squat 165x5x1
Dead 210x20x1
Press 80x5x1
Row 115x5x1
Bench 115x5x1

Sun 12/10 Run
2.7mi @ 9:56/mi

Mon 12/11 With the team
Squat 165x5x1
Dead 245x5x1
Press 72x5x1
Bench 115x5x1
Row 135x5x1

Tue 12/12 Run
2.7mi @ 9.53/mi

Did a couple of workouts with the team which means top sets of 5 and a few accessory lifts. Doesn't fit my programming, but is a nice break when attendance at practice is low enough to accommodate.

I'm increasingly confident that squatting any heavier without using the valsalva will not be possible. I just can't stay tight without it. Things get sloppy enough towards the end of a set of 20.