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Thread: Cardiac athlete passes 40 as a competitive runner/rower

  1. #21
    Join Date
    Apr 2017
    Location
    Dallas
    Posts
    211

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Wed 12/13 top set of 20
    Press w/clean grip 45
    Front Squat 45
    Deadlift 215
    Floor Press 65

    Thur 12/14 Run
    2.7mi @ 10:00/mi

    Fri 12/15 Top set of 20
    Front Squat 50
    Press w/clean grip 50
    Deadlift 220
    Floor Press 70

    Been in the garage (without a rack). Deadlift is still moving, but will alternate it with rows starting next week. Eventually move to rack pulls and halting deads once I get a beater bar.

  2. #22
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    Apr 2017
    Location
    Dallas
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    Mon 12/18 Top set of 20
    front squat 55
    halting deads 185
    floor press 75

    Mon 12/18 Erg
    10.5km 8 x 500m @ 1:53/500

    Tue 12/19 Erg
    5km @ 16spm (2:03.4/500m)

    Wed 12/20 erg
    12km 4x10' 4/3/2/1 stroke ladder (16/18/20/22; 18/20/22/24; 20/22/24/26; 22/24/26/28)

    Thu 12/21 erg
    4.5km (250m max effort sprints)

    Fri 12/22 top set of 20
    front squat 60
    Press 55
    box deads 225

    Mon 12/25 top set of 20
    front squat 65
    press 55
    halting deads 195

    Wed 12/27 erg
    4km pyramind (250-500-750-1km-750-500-250) < 1:53/500

    Thu 12/28 top set of 5 (with team)
    LBBS 155
    Dead 225 (set of 20)
    Press 72 (22# bar)
    Bench 105
    Rows 115

    Sat 12/30 erg
    3x1500m <2:00/500m

  3. #23
    Join Date
    Apr 2017
    Location
    Dallas
    Posts
    211

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    Tue 1/2
    Halting Deads 20x195
    Ergometer 4x2500m @ 2:00/500

    Wed 1/3
    Press 20x55
    Ergometer 10x500m rate ladder (20-36spm)

    Thur 1/4
    Front Squat 20x70
    Ergometer 8x1k (4@1:53/500 & 4@recovery pace)

    Friday 1/5
    Press 20x45 (light day)
    Floor Press 20x80
    Run 2.2mi @ 9:32/mi.

  4. #24
    Join Date
    Apr 2017
    Location
    Dallas
    Posts
    211

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    Saturday 1/6
    Row 5x135
    Bench 5x120
    Press 20x52
    Front Squat 5x45
    Deadlift 5x185

    Sunday 1/7
    Run 2.1mi @ 9:55/mi

  5. #25
    Join Date
    Apr 2017
    Location
    Dallas
    Posts
    211

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    Monday 1/8
    Block Deads 20x185
    Ergometer 8x500m <1:50/500

    Tuesday 1/9
    Press 20x60
    Run 2.1mi @ 9:23/mi.

  6. #26
    Join Date
    Apr 2017
    Location
    Dallas
    Posts
    211

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    Wed 1/10
    Front Squat 20x75
    Ergometer 4x250m @ 1:53 (practicing starts)

    Thur 1/11
    Run 2.0mi @ 10:42/mi (think my new watch hates me judging by the pace it recorded)
    Press 20x45 (light)
    Push Ups 2,3,4 (yeah, so I went off script here)

    3 weeks out from a 2k erg race. I'm on pace for a small PR. Actual time will be pretty sad, but we're going to call it the world record for anyone with my connective tissue disorder.
    Running mileage picking up as I have a 13.1 in March before the big race in June.

  7. #27
    Join Date
    Apr 2017
    Location
    Dallas
    Posts
    211

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    Fri 1/12
    Halting DL 20x190

    Sun 1/14
    Run 2.0mi @ 10:07/mi.

    Mon 1/15
    Front Squat 20x80

    Tue 1/16
    Press 20x60
    Squat 5x165 (LBBS)
    Deadlift 1x305
    Run 2.0mi @ 10:04/mi.
    Row 2km in 7:38.5

    Wed 1/17
    Row 7x2km @ 18/20/22/24/22/26/22 spm (14km total)

    Thu 1/18
    Run 2.0mi @ 10:11/mi
    Barbell Row 5x155

    Training plans regularly altered by coaching, but the work is getting done.
    2 weeks out from indoor rowing race. Feel confident I can PR by a touch.
    I have run consistently enough to ramp up the mileage once the rowing race is over. An easy 13.1 trail run is in March.
    Big event is 15.1 miles at altitude that includes a 3900 foot climb. That's in June. Weight training is going to come in handy for that one.

  8. #28
    Join Date
    Apr 2017
    Location
    Dallas
    Posts
    211

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    Fri 1/19
    Run 2.0mi @ 11:19/mi (hills)

    Sat 1/20
    rest

    Sun 1/21
    Press 20x45#
    Curls 20x45#
    Front Squat 20x45#
    Push Ups 4,5,6
    Block Deadlifts
    1x65#
    1x95#
    1x115#
    1x135#
    1x155#
    1x185#
    20x205#

    Decided to include my warm ups in the log. Obviously a light day other than the deads as the hills I ran on Friday were pretty brutal. Saturday wasn't much of a rest day as I coached for 5 hours.

  9. #29
    Join Date
    Apr 2017
    Location
    Dallas
    Posts
    211

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    Mon 1/22
    Run (trail) 4.0mi @ 11:24/mi

    Tue 1/23
    Press 20x45#
    Curls 20x45#
    Front Squat 20x45#
    Push Ups 5,6,7
    Power Clean 20x65 (a light pulling day)

    Wed 1/24
    Run 2.0mi @ 10:09/mi
    Row 10x1km (4@1:53/500 & 6@2:13/500)

    Thur 1/25
    Press 20x45#
    Curls 20x45#
    Front Squat 20x45#
    Push Ups 5,6,7
    Halting Deadlifts
    1x65#
    1x95 #
    1x115#
    1x135#
    1x185#
    20x205#

  10. #30
    Join Date
    Apr 2017
    Location
    Dallas
    Posts
    211

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    starting strength coach development program
    Fri 1/26
    Run 2.0mi @ 10:07/mi

    Sat 1/27
    Ergometer 10km drills & rate ladder
    Weights w/ team
    LBBS 5x185#
    Press 5x85#
    Deadlift 5x255#
    Row 5x145#
    Bench 5x115#

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