A journal of non-negligible strength gains
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| macroth |  | ... | 07-04-2021 @ 08:04 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Yesterday evening: stretching This morning: KNEELING JUMP + BROAD JUMP 5x3 Lifters on. FRONT SQUAT — 41X1 7x70,5x77, 3x83, 7x77, 5x83, 3x86 KB GOBLET COSSACK SQUAT — 3111 4x6/sidex12kg DB BENCH PULL-OVER 4x15x16kg | ||
| macroth | | ... | 07-04-2021 @ 20:01 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | 3k run at noon, and another 3k run with my son in the evening. | ||
| macroth | | ... | 08-04-2021 @ 08:35 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning: SINGLE LEG RDL 4x4/legx60 DB SEESAW PRESS 4x8/armx16kg DB TURKISH GET UPx3 + WINDMILL x1 4 rounds/arm @12kg KB BOTTOM UP WAITER'S CARRY, FRONT RACK CARRY, SUITCASE CARRY 3 rounds x 6m each /arm @16kg | ||
| macroth | | ... | 09-04-2021 @ 08:48 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning: BELT SQUAT — sumo stance, 3311 3x12x60. Found a good setup. Movement-wise, my knees cave in completely. Two ways to work on that, not sure which is best (keep the wide stance, improve knee tracking over time; or find a narrower stance that works, and widen stance over time). RING PULL-UP/RING DIP — EMOM12 alternating between the two 6x6 pullups, 6x5 dips WALL CLIMB 3x3 | ||
| macroth | | ... | 12-04-2021 @ 09:33 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Saturday afternoon: Relaxed triathlon (HR cap 140) Row 2x10'/1'r @20spm Time Meters Pace S/M HR 10:00.0 2,562m 1:57.0 20 140 10:00.0 2,513m 1:59.3 20 141 Ski (same @35spm) 10:00.0 2,393 2:05.3 35 138 10:00.0 2,395 2:05.2 35 138 Jog 5.98km 35:42 138 Sunday morning: * Relaxed duathlon Bike to trailhead (long way around) 13k 37' 225m+ 130bpm Hill walk, "24h pace" 3x10'up/3'down 2.7k 45' 374m+ 120 Bike home 7.5k 14' 16m+ 124 * Hike/stroll with the family 4k 1h28 156m+ This morning: FRONT FOOT ELEVATED SPLIT SQUAT — 3030 3x10/leg xbar WEIGHTED CHIN UPS — 5s negative 5x4 @0, 4, 10, 10, 10kg DB FLY/PEC STRETCH — 3131 4x10x7kg JEFFERSON CURLS — 10s down, squat up 3x5x8kg Competition updates/musings: - The bike/run/ski triathlon has been pushed back to May 16th. Fingers crossed we'll be back to "normal" restrictions by then and it actually takes place. - I've realized that I'm signed up to go up and down a mountain for 24h straight in *checks calendar* 10 weeks  For context, a year ago, I was scheduled to do a 24h xc ski race in March, then a 24h D+ challenge in June. Both got cancelled (that's why I did my 100k row, as a substitute for the skiing event). This year, the ski race got cancelled again early in the season, and with all the uncertainty I just lost track of when the hill climbing nonsense was supposed to take place. My only goal is to remain standing at the end of the 24h, so hopefully I can rack up enough easy miles over the next two months. I'm going to have to start planning logistics as well. And of course hope they don't cancel at the last minute  - There's an u90 strongman comp planned June 5th just 2h away from here, with some nice easy events. Pretty sure I can do all the weights with very minimal prep (one sandbag/yoke/log session should be enough). Tempting. | ||
| jt | | ... | 12-04-2021 @ 19:37 |
 old age traveller Member 332, 8002 posts | I would be far more tempted by the strongman comp than the 24hr up a hill race. Have you heard of the Bob Graham round? http://www.bobgrahamclub.org.uk | ||
| macroth |  | ... | 13-04-2021 @ 05:13 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I had not. It seems to involve much more actual running than I could handle.  Isn't there also some sort of achievement where you climb the three tallest peaks in Britain in 24h? | ||
| macroth | | ... | 13-04-2021 @ 09:02 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I said:I had not. It seems to involve much more actual running than I could handle. And actual rock climbing as well I must say that website is a pleasure to read. Isn't there also some sort of achievement where you climb the three tallest peaks in Britain in 24h? That's the one: https://www.threepeakschallenge.uk/national-three-peaks-challenge/ | ||
| macroth | | ... | 13-04-2021 @ 14:05 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning: KNEELING JUMP into BROAD JUMP 5x3 FRONT SQUAT — 41X1 6x72, 4x79, 2x85, 6x79, 4x85, 2x88 COSSACK SQUAT — 3111 4x6/side @12kg. Hips felt rough. DB BENCH PULL-OVER 4x15x17 RUN — 3x (7x30/30), 4:30 rest between sets 130-150m per round. Not exactly record-shattering speed. | ||
| Bim | | ... | 13-04-2021 @ 16:57 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 13.04.2021 @ 16:58 PM by Bim Interesting reading, lots of stuff I don't know what it is, but it all sounds good What's the Wall Climb?I helped support my Dad on a Bob Graham attempt about 20 years ago. He was within a few miles of finishing when the clouds came down, in the dark. He got lost and didn't complete it in the time | ||
| jt | | ... | 13-04-2021 @ 18:45 |
old age traveller Member 332, 8002 posts | One of my PE teachers did the BG in 1981 he is number 186 on the list, he used to go on and on about it and at the time my 12 year old self just thought what a boring old t**t in his stupid tights (Ron Hills) It wasn't until I worked with a guy in the 90's who had also done the BG I realised how big an achievement it is/was. I did 2 cross country 'hilly' marathons with him in the noughties can't say as I enjoyed them enough to think of a go at the BG. Nowadays I look at those challenges and think I would rather have a steady walk and enjoy the view. | ||
| macroth | | ... | 13-04-2021 @ 20:33 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Bim said:Interesting reading, lots of stuff I don't know what it is, but it all sounds good What's the Wall Climb?Here's the wall climb: A nice upper-body workout if you have weak shoulders, tight lats, etc., like yours truly I helped support my Dad on a Bob Graham attempt about 20 years ago. He was within a few miles of finishing when the clouds came down, in the dark. He got lost and didn't complete it in the time Harsh! Navigating an unmarked course seems to be a big part of the challenge. | ||
| macroth | | ... | 14-04-2021 @ 09:13 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | BELT SQUAT — Sumo stance, 3311 4x10x60 SINGLE LEG RDL 4x4/sidex60 DB SEESAW PRESS 4x8/sidex17kg DB TURKISH GET UP x4 + WINDMILL x2 (after the last getup) 4 rounds/arm @12kg. Rushed through the TGU's to save a bit of shoulder capacity for the windmills BOTTOM UP KB WAITER's WALK + FRONT RACK CARRY + FARMER'S CARRY 3 rounds, 8m/exercise/side Legs feel pretty beat up today. | ||
| macroth | | ... | 14-04-2021 @ 20:17 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | A few easy meters this evening with random rest periods spent helping in the kitchen: 5' 1188m 21spm 4:35 rest 5' 1228m 21spm 3:00 rest 5'1242m 21spm 100m/15.2s/51spm for the lulz. | ||
| macroth | | ... | 15-04-2021 @ 09:53 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning: CHIN UPS / RING DIPS — EMOM12, alternating each minute 7 chins/6 dips per round. Bike to trailhead 6.6km, 200mD+, 24', ave HR 136 "Run" (mostly "walk") On the way up: 3x 10' AT/4' easy 4.8km, 670mD+, 65', ave HR 144 Bike home 7.2km, 14', ave HR 134 | ||
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