A journal of non-negligible strength gains
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| macroth |  | ... | 26-03-2021 @ 08:49 |
 no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | jt said: Further research shows the English QT is 121kg hmnnnnnnnnn! No training required  This morning: Lifters on throughout. SHOULDER PRESS — From the split position 4x50, 54, 56, 58.5, 3x59.5, 4x59.5 TALL JERK — EMOM 5x4xbar HANG POWER CLEAN — 1 s pause mid thigh, E90s 3x75, 3x75, 2x80, 2x80, 1x85, 1x85 FRONT SQUAT — 32X1 (belt on) 5x2x115. These were actually decent. Superset JUMPING KB GOBLET SQUAT 5x6x16kg BENT OVER ROW — Snatch grip 5x4x82 SOTS PRESS — squatting on bench, 3s lockout hold 4x10xbar | ||
| macroth | | ... | 29-03-2021 @ 15:44 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Saturday evening: Quick set of 30 on/30 off on the rower, 10x 1:30/500m@34spm and a bonus 11th rep 1:24/500m@38spm Sunday midday: Closing day for xc skiing, so I decided to "celebrate" by cycling up to the trails (poles strapped to the top tube, boots in the backpack, skis strapped to the backpack). - 29.6k/950mD+/1:41:00 The 11.4k/718mD+ col was slow, sweaty and unpleasant - Easy 1h ski with the family - Ride home: 29.2k/141mD+/55' I don't think I've mentioned that I'm signed up for a bike/trail run/ski mountaineering triathlon in 3 weeks (unless it gets cancelled  ), the bike portion of which is all uphill (13.9k/930mD+). I therefore need to find a tiny bit of cycling fitness very quickly  This morning, start of the new training cycle. FRONT FOOT ELEVATED SPLIT SQUAT — 3030 3x10/leg xbar REAR FOOT ELEVATED SPLIT SQUAT — 3020 3x10/leg xbar WIDE GRIP PULL UPS — 5s down 4x4 DB FLY — 3131 4x10 JEFFERSON CURLS — 10s down, squat back up 3x4x8kg Some extra stretching planned for tonight. | ||
| jt | | ... | 29-03-2021 @ 20:44 |
 old age traveller Member 332, 7865 posts | Super 500's tell me you had more than 2MR? | ||
| macroth | | ... | 30-03-2021 @ 09:38 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | jt said:Super 500's tell me you had more than 2MR? Oh dear, I think my post was a bit misleading I did 11x 30 seconds on, 30 seconds off. The "500's" are just the pace at which I did the 30s intervals. Time Meters Pace S/M 5:30.0 1,853m 1:29.0 34 0:30.0 167m 1:29.8 34 0:30.0 167m 1:29.8 34 0:30.0 168m 1:29.2 34 0:30.0 167m 1:29.8 34 0:30.0 168m 1:29.2 34 0:30.0 167m 1:29.8 34 0:30.0 167m 1:29.8 34 0:30.0 167m 1:29.8 36 0:30.0 168m 1:29.2 34 0:30.0 167m 1:29.8 34 0:30.0 179m 1:23.7 38 As pennance, tomorrow, I shall in fact do 500m repeats on 2min rest, trying to hold a 1:30 pace. I have a feeling I won't quite get to 10 reps.  | ||
| macroth | | ... | 30-03-2021 @ 09:43 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning: KNEELING JUMP into BROAD JUMP 5x3. 2.10-2.15m broad jumps FRONT SQUAT — 41X1. Lifters on 8x68, 6x75, 4x81, 8x75, 6x81, 4x84 KB GOBLET COSSACK SQUAT — 3111. Lifters off 3x6/side @8kg DB BENCH PULL-OVER 3x15x16kg | ||
| Sparrow | | ... | 31-03-2021 @ 07:47 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | macroth said: Oh dear, I think my post was a bit misleading I did 11x 30 seconds on, 30 seconds off. The "500's" are just the pace at which I did the 30s intervals. Time Meters Pace S/M 5:30.0 1,853m 1:29.0 34 0:30.0 167m 1:29.8 34 0:30.0 167m 1:29.8 34 0:30.0 168m 1:29.2 34 0:30.0 167m 1:29.8 34 0:30.0 168m 1:29.2 34 0:30.0 167m 1:29.8 34 0:30.0 167m 1:29.8 34 0:30.0 167m 1:29.8 36 0:30.0 168m 1:29.2 34 0:30.0 167m 1:29.8 34 0:30.0 179m 1:23.7 38 As pennance, tomorrow, I shall in fact do 500m repeats on 2min rest, trying to hold a 1:30 pace. I have a feeling I won't quite get to 10 reps. That's good work. I'm looking forward to reading about the 10 x 500m. | ||
| macroth |  | ... | 31-03-2021 @ 11:35 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Sparrow said: That's good work. I'm looking forward to reading about the 10 x 500m. Well brace yourself, because I managed... 2, barely Eddie Fletcher warmup 19:45 4873m 3x500/2'r 1:30.3 33spm 1:30.4 33spm 1:32.9 34spm Absolutely toast this morning, and I'm not sure why. | ||
| jt | | ... | 31-03-2021 @ 20:15 |
old age traveller Member 332, 7865 posts | To me that is 3 nice 500s But I guess you have done much tastier in the past. | ||
| macroth | | ... | 31-03-2021 @ 20:20 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | jt said:To me that is 3 nice 500s But I guess you have done much tastier in the past. I'd have to check.  I wouldn't typically do 2' rests, either 1' or 3:30, so I might not have a perfect point of comparison.But either way, having done 2x500m/0'r at a faster pace recently, you would think that I can manage at least 3 of these! Not today, I guess. | ||
| macroth | | ... | 01-04-2021 @ 08:27 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 01.04.2021 @ 08:34 AM by macroth 1/2 hour of stretching (mostly upper body) last night.This morning: SINGLE LEG RDL (barbell) 8x50, 60, 60 DB STANDING SEESAW PRESS 3x16 (8/side)x16kg DB TURKISH GET UP x3 + WINDMILL x1 3 rounds/arm @12kg. Much more challenging with a DB (especially the windmill) compared to a KB. BOTTOM UP KB WAITER's CARRY + FRONT RACK CARRY + FARMER'S CARRY 3 rounds, 6 meters each, per side, @16kg. Front rack/farmers require 0 effort at this weight. I've ordered heavier KB's, maybe I can switch weights depending on the exercise. Or load up a farmer's handle to a challenging weight. Nation-wide lockdown is coming into effect this weekend. Schools closed for a week (then they're off on holidays for two weeks), several types of shops will stay open, 10km radius for regular activities (enough for us to hike into the mountains), curfew still in effect. So a "lockdown" more than a LOCKDOWN, and not a huge change to my personal situation. Still a pain in the ass for everyone, to varying degrees. | ||
| jt | | ... | 01-04-2021 @ 20:40 |
old age traveller Member 332, 7865 posts | It appears having a rest is where it goes wrong! Are you in France or Switzerland? | ||
| macroth | | ... | 02-04-2021 @ 08:55 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | jt said:It appears having a rest is where it goes wrong! ACkcHyuAlLy... On short sprint intervals, if you do standing starts you're going to spend 50-100m getting down to target pace, so in a sense the rest is negated by the extra effort. Sometimes I do standing starts to work on those first few strokes, sometimes I do rolling starts so I can spend more time at my actual target pace. Are you in France or Switzerland? As close to Switzerland (where I work) as France can be. This morning: BELT SQUAT — sumo , 3311 10x39, 49.5, 59 Faffed around with the "barbell hanging off the rack" version. My rack is a yoke, so the feet get in the way a bit. I might try another setup next time. RING PULL-UP x5, alternating with DIP x5 — EMOM 10 total rounds (5 rounds of each) Again, tried a "parallettes on plates on blocks" setup for the dips to avoid having to reset my rings each time, but that was less than ideal. WALL CLIMB 3x3, trying to keep a hollow position, which I naturally didn't. | ||
| macroth | | ... | 02-04-2021 @ 21:54 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 02.04.2021 @ 21:55 PM by macroth Before lunch:30' row, HR cap 140, so UT2 I guess Time Meters Pace S/M 30:00.0 7,545m 1:59.2 21 133 6:00.0 1,463m 2:03.0 21 122 12:00.0 1,519m 1:58.4 21 129 18:00.0 1,531m 1:57.5 21 136 24:00.0 1,525m 1:58.0 21 139 30:00.0 1,509m 1:59.2 21 139 Straight into 6.4k run, 34:37, 5:25/km, ave HR 154, more of a high UT1. Would have liked my HR to be 10bpm lower, but the priority was staying efficient (slowing down felt like a plod). Guess I need to get into running shape. | ||
| macroth | | ... | 03-04-2021 @ 20:07 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This afternoon, 4.5k run with my son. | ||
| macroth | | ... | 06-04-2021 @ 08:42 |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Sunday morning: Unplanned MTB ride with friends, on my mother's bike (perfectly fine bike, but two sizes too small; felt like a circus clown/BMXer at times) 18.5k, 800mD+, 1h50. Some tough/long uphills, but fun trails. Monday morning: Unplanned xc ski with friends, wearing my funky, fluorescent, late-90's race suit and jacket, with similarly vintage skis and boots. 33 km, 670mD+, 1h50. Not as fit as the other guys, so had a hard time keeping up. Great conditions for this time of the year, but there just aren't enough skiers left to justify grooming the trails any longer. Last ski of the season, and also the longest. Got home and went for an easy 2.7k run with the boy. This morning: FRONT FOOT ELEVATED SPLIT SQUAT — 3030 3x10/legxbar REAR FOOT ELEVATED SPLIT SQUAT — 3020 3x10/legxbar WIDE GRIP PULL UPS — 5s negative 5x4x4kg DB FLY — 3131 4x10x6kg JEFFERSON CURLS — 10s down, squat up 3x5x8kg | ||
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