Penske's File

[PenskeFile]

Despite my best efforts at lurking and reading sticky threads, I have seemed to mess up almost every post I've made here. So here is my latest attempt to get things right. I started a training log in the SS forum here

I am not strictly "doing the program" however as I need to first focus on fat loss. Andy Baker recommended working out 4xWk on an upper/lower split while on a caloric deficit. I started out on StrongLifts in February and switched over to a 3x5 program last week. I'll log my workouts here and welcome any feedback/comments

Warmups indicated as "wu" and are 1 set of 5
Work sets are "ws" and are shown as a number for each set indicating how many reps. So a 3x5 is shown as 5,5,5 I found that I can actually lose track if I don't do it that way.


Yesterday, I did the following

4/25
Sq wu 95, 135, 185. ws 225# 5,5,5
OHP wu 65 95 ws 120# 5,5,5

[slowmotion]

I'll be following your log. Just keep at it!

[Meshuggah]

Hopefully you wont be pestered by carson down here.

[Nick Klemetson]

Let's hope you work harder than George did... otherwise I'll be back every week asking this...

[PenskeFile]

Coach Klemetson - I'll try not to disappoint Glad someone picked up quickly on the Seinfeld reference. I've used this as a username on various forums for over ten years and the Seinfeld memory is starting to fade for many. You're not in Dallas, Houston, San Antonio or Wichita Falls are you? If so, carson says to hook up with you ASAP

Today was a non-lifting day. I did intervals on my AD2 again. 10 sec on, 30 sec rest with a 2 minute warmup and 2 minute cooldown.

Final stats: 11:21, 182kcal, Avg HR 145, Max HR 171 that's slightly less kcal than last time, with a slighly higher max HR and using the full cooldown period in the stats. To pace myself better, I would stop pedaling entirely after the high intensity interval. Last time I kept pedaling at a slow rate. I think that accounts for the lower calorie count, but it also enabled me to hit a higher peak HR. That's my story anyway, we'll see what happens next time.

What I'm most interested in is how much my HR drops after the peak. That will take some more deeper analysis (and longer time frame) to understand. That's what the real conditioning should produce however (as far as I know)

[PenskeFile]

Here is the data from the last two interval training sessions. The formatting doesn't come out well here, but the column headers are in the first row and the data is shown below that. It will be interesting to see over time how high my HR gets at the peak and then how much of a drop I can get with 30 seconds rest. At some point I'm going to add 1 sec to each high interval and 2 seconds to the rest interval until I get to around 20 seconds high intensity. Then I want to start dialing back the rest time.

Or I might just be crazy and find this is completely unsustainable in combination with lifting. Ultimately, my goal is to get to a bodyweight of 220 pounds while going about 450 DL, 350 Squat and 250 Bench (so just over the 1000 pound club)

Date Interval Peak HR Valley HR Drop
4/24/2016 1 141 139 2
4/24/2016 2 150 147 3
4/24/2016 3 152 151 1
4/24/2016 4 157 153 4
4/24/2016 5 160 156 4
4/24/2016 6 161 156 5
4/24/2016 7 162 159 3
4/24/2016 8 163 163 0
4/24/2016 9 164 162 2
4/24/2016 10 166 164 2
Average drop in HR Peak to valley = 2.6


4/26/2016 1 139 139 0
4/26/2016 2 147 146 1
4/26/2016 3 153 151 2
4/26/2016 4 159 154 5
4/26/2016 5 162 160 2
4/26/2016 6 164 161 3
4/26/2016 7 166 163 3
4/26/2016 8 170 164 6
4/26/2016 9 170 167 3
4/26/2016 10 171 167 4
Average drop in HR peak to valley = 2.9

[Nick Klemetson]

Coach Klemetson - I'll try not to disappoint Glad someone picked up quickly on the Seinfeld reference. I've used this as a username on various forums for over ten years and the Seinfeld memory is starting to fade for many. You're not in Dallas, Houston, San Antonio or Wichita Falls are you? If so, carson says to hook up with you ASAP

Afraid not. I'm way up in northern Iowa. No plans to relocate now, but there's about a .00000001% chance I may end up in Waco eventually.

[Bill Hannon]

Nice. Looks like you're Penske Material.

[manveer]

Nice. Looks like you're Penske Material.

LOL.

Penske, Austin Baraki is in San Antonio. I hear he's pretty good at lifting weights. Yadda yadda yadda...you might want to go see him if you're looking for a coach.

[PenskeFile]

4/27
BP wu 45,95,135 ws 145 5,5,5
DL wu 135,185, ws 245 5

In anticipation of my future tremendous strength, I bought some additional plates off craigslist. 2 45's and 2 35's. I now have 6x45, 2x35, 2x25, 4x10, 2x5, 2x2.5 and 8x0.5 All iron grip plates (no bumpers). Frankly, that should be all I ever need as I could get to 425 with just the 45s, 35s and 25. If I EVER get there, I would be pretty pleased!