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A journal of non-negligible strength gains

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macrothIcon...19-05-2021 @ 13:42 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		They're not exactly standard fare as a main lift, but good as a warm-up.

This morning:

SUMO BELT SQUAT — no tempo
4x10x40

SINGLE LEG RDL
4x10x50

BTN SHOULDER PRESS — Clean grip
3x10x30

DB TURKISH GET UP + WINDMILL
6x3/arm @12kg
macrothIcon...20-05-2021 @ 08:11 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		CHIN-UPS/RING DIPS - EMOM 14 alternating
8,7,6,8,7,6,9 each. Fewer bro reps.

This being a deload week before my race/plod/sufferfest on Sunday, I've totally slacked off doing cardio this week, "resting my legs" being the official pretext. I might still go for a short run at lunch and some light rowing/skiing in the next few days, if only because I need to stay close (closer) to 90kg if I want to make weight in two weeks.
BimIcon...20-05-2021 @ 10:06 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Good luck with the triathlon on Sunday, how does it break down?
macrothIcon...20-05-2021 @ 20:45 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Ended up doing 10'/2507m of rowin and 22'/4k of running before lunch.

Got jab #1 this afternoon. My shoulder is starting to ache a bit, hopefully it won't get much worse and will ease off by Sunday.

Bim said:Good luck with the triathlon on Sunday, how does it break down?


Thanks!

http://inscriptions.courchevelsportsoutdoor.com/medias/uploads...

1- Road bike 13km/840mD+ (basically all uphill)
2- Trail (snow?) run 6.8km/300+D+ (ups and downs, few flat sections)
3- SKi mountaineering 3.1km/630mD+ (all uphill)

I expect to spend 1h15 on the bike leg, 45' on the run leg, and 1h30 on the ski leg.
SparrowIcon...20-05-2021 @ 20:48 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		Good luck with that Macroth - sounds lovely!
BimIcon...24-05-2021 @ 21:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Did you make it Grin ?
macrothIcon...26-05-2021 @ 11:39 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Thanks guys. It wasn't exactly lovely, but I made it Tongue

Sunday recap

Bike: 13.1km, 840m D+, 1h05:29, 12km/h, (best time was 37:19)
The course was the same as last summer (when I did the row/bike/run version), except for the last 2 kms, so I knew what to expect. I took it relatively easy, hoping to avoid that dead leg feeling when transitioning from bike to run. In the end I basically held the same pace as in August, but felt fresher (not rowing 3.5k@1:45/500m beforehand helps).

Transition 1: 5:02
Trudging a couple hundred meters through calf-deep snow, with your bike - 2/10, would not recommend. Switching shoes wasn't a big deal, at least.

Run (ha!): 5km, 250m D+, 48:26, 9:39/km, (best time was 26:24)
A bit of pavement on the way up, some trail sections on the way down, but mostly deep, wet snow. Half-way through, I started getting cramps in both quads. Roll-Eyes I don't know if more "normal" running would have been enough to be ready for those conditions, but apparently even some of the top finishers were almost cramping up on the run as well. Anyway, I was about to spend the next 90 minutes managing those quad cramps as best I could. Oddly enough, I still fared a bit better on the run (relative to the field) than on the two other events.

Transition 2: 7:45
This doesn't account for the several minutes I wasted putting on my left ski outside the transition area. Roll-Eyes First time using the equipment I borrowed from my neighbour, so I suppose a technical issue of some kind was to be expected.

Skimo: 3.1km, 630m D+, 1:11:58 (best time was 28:52)
Climbing up a mountain when you can't really push on your legs and extend your knees - 1/10, would not recommend. My quad cramps were flaring up constantly, especially on the steep parts. I tried to keep my legs bent and pull back from the heel instead of pushing down, and eventually made it to the top. I was still breathing hard, but it was frustrating to not be able to give 100%. By the finish line I was starting to cramp up in the hamstrings, of course. Tongue

Final time: 3:18:41, 201st out of 214 overall (including women and relay teams), 144th out of 154 solo men. Winning time was 1:36:39. There were two DNF's, and 80+ DNS's which is a shame.

I'm a bit disappointed that my quads let me down like that, but the scenery was amazing. And I'm happy with how the bike leg went.

In terms of atmosphere, the resort is a ghost town at this time of the year, spectators weren't allowed because of covid restrictions, and the race was run TT-style (individual starts every 30s), so it was a bit lonely at times. If they can hold it in April under normal conditions next year it will be a very different experience (including slightly different courses).

One thing I found interesting is that the top guys basically redline it for 90 minutes straight. Since I started near the back (alphabetically) just before the elite waves, several of them blew by me near the end of the bike leg, and they were going HARD. They know they can push it for an hour and a half, no need to hold back, whereas a chump like me needs to pace himself (and cramps up anyway Tongue ).

I won't be able to do the summer version this year, unfortunately, but I look forward to having another go at the winter race (maybe with a tad more prep).

https://scontent-cdt1-1.xx.fbcdn.net/v/t1.6435-9/191292807_4183831391638380_5058110650197685223_n.jpg?_nc_cat=101&ccb=1-3&_nc_sid=0debeb&_nc_ohc=qvZW-RcXcosAX-YdfQO&_nc_ht=scontent-cdt1-1.xx&oh=af44a833a26be65808ea6e5d76c1382a&oe=60D4FE78
https://scontent-cdg2-1.xx.fbcdn.net/v/t1.6435-9/190551786_4183919414962911_2334936676660554983_n.jpg?_nc_cat=102&ccb=1-3&_nc_sid=0debeb&_nc_ohc=AHR9znIY7ZsAX_ukrL5&_nc_ht=scontent-cdg2-1.xx&oh=93c572aaea9ab53a4f4b53c9997860f5&oe=60D26E62
https://scontent-cdg2-1.xx.fbcdn.net/v/t1.6435-9/190739754_4184303844924468_2981452772485401656_n.jpg?_nc_cat=100&ccb=1-3&_nc_sid=0debeb&_nc_ohc=wqmrXzEp8xEAX9ur2wN&tn=HPCSqyxgOw4zhBQc&_nc_ht=scontent-cdg2-1.xx&oh=3e8ee68e5e6352aa19292719a3b03959&oe=60D222BA
https://scontent-cdg2-1.xx.fbcdn.net/v/t1.6435-9/190954050_10165639368710037_2912629509804123254_n.jpg?_nc_cat=104&ccb=1-3&_nc_sid=8bfeb9&_nc_ohc=ctPh9oV3xPEAX95E5ih&_nc_ht=scontent-cdg2-1.xx&oh=6448a081afea5ee551406337141f44dc&oe=60D385C4
https://scontent-cdt1-1.xx.fbcdn.net/v/t1.6435-9/189700083_4183919811629538_1570067628348007914_n.jpg?_nc_cat=106&ccb=1-3&_nc_sid=0debeb&_nc_ohc=PFxo-64tmmsAX9wkiMC&_nc_ht=scontent-cdt1-1.xx&oh=fe90c65449f5f23bb214c2ef07ff0059&oe=60D26D51
https://scontent-cdg2-1.xx.fbcdn.net/v/t1.6435-9/190389833_4183919901629529_948561060465732893_n.jpg?_nc_cat=111&ccb=1-3&_nc_sid=0debeb&_nc_ohc=F9PxAltFZGUAX_Y_ciu&_nc_ht=scontent-cdg2-1.xx&oh=b70b6d6d2ac5254a0999589f11f7bfe9&oe=60D2D9F7
jtIcon...26-05-2021 @ 19:17 
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old age traveller
Member 332, 8002 posts
Post Edited: 27.05.2021 @ 17:36 PM by jt
What are you holding in pic 2?

Looks like a lovely way to spend an afternoon. Did you question your sanity at any point?

Crampons, I see!

Usually I expect to see them on feet hence my confusion, I thought maybe it was a new innovation I had not heard ofHappy
BimIcon...26-05-2021 @ 21:32 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		That looks like a fantastic course, cramping quads are awful under the best of conditions so that must have been very tough.

They look like crampons jt, I've only ever used them with big ridged walking boots though, not trainers!
macrothIcon...26-05-2021 @ 21:35 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
jt said:What are you holding in pic 2?


Ice cleats, traction devices, crampons? Call them what you will, they are utterly useless on soft snow, not to mention unusable on pavement and normal dirt/rock trails. Lesson learnt.


Looks like a lovely way to spend an afternoon. Did you question your sanity at any point?


I was only annoyed/disappointed by the cramping, other than that I knew what I was getting into. Grin
macrothIcon...26-05-2021 @ 21:42 
Avatar
no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Bim said:That looks like a fantastic course, cramping quads are awful under the best of conditions so that must have been very tough.

It made for an even slower slog than it should have been, that's for sure. Great event, though!


They look like crampons jt, I've only ever used them with big ridged walking boots though, not trainers!


These are made more for running, but they're all very similar. It's mostly a sizing issue, I couldn't fit these over my hiking boots. Saying they're completely useless on soft snow was a bit of an exageration, but they definitely weren't worth the trouble on this course (too short, too many sections where I had to take them off).
macrothIcon...26-05-2021 @ 21:52 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Monday: easy 5k row, easy 10k ride with the family

Tuesday: 60' UT3/2 row, 13710m

Today:

POWER CLEAN & JERK — Fat Gripz, various techniques (power clean, belt clean, touch&go puch-jerk, regular push-jerk, split jerk)
5x40, 50, 60, 70kg, 4x70. Grips slipped out of my hand on the 3rd rep of the last set, bar landed on my knees. Ouch. Looks like some bruising, nothing serious hopefully.

3 rounds of 3 FRONT SQUATS @110kg, 5 SISSY SQUATS, 5 LUNGES/side (pushing the knee forward)

CHIN-UPS/DIPS — EMOM14 alternating
8, 7, 6, 8, 7, 6, 9 each. Bro dips at the end.

LANDMINE ANTI-ROTATION
3x10/side x10kg
Superset HOLLOW HOLD
3x30s

2x7k easy bike ride to my daughter's gymnastics class and back
2x2k run from (morning) and to (evening) the car repair shop
macrothIcon...27-05-2021 @ 14:17 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq		Today at lunch:

SUMO FRONT SQUAT
6x40, 50, 60, 70

2.5" DEFICIT DEADLIFT
DOH 8x90, 110, 130; alt grip 8x150; straps+belt 8x160. OK, I guess. Haven't pulled heavy in ages.
Superset: PARALETTE PUSH-UPS — feet on bench
10, 12, 12, 12, 12

KNEES TO ELBOWS
12, 10, 10. Weak!
jtIcon...27-05-2021 @ 20:07 
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old age traveller
Member 332, 8002 posts
I was thrown by seeing Crampons on hands and not feet!

I climbed the Wetterhorn in 1988, the first and last time I ever wore a pair.
macrothIcon...28-05-2021 @ 20:38 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
jt said:I was thrown by seeing Crampons on hands and not feet!

I climbed the Wetterhorn in 1988, the first and last time I ever wore a pair.


That's cool, don't think I've ever been that high. I'll try and force myself to go running or hiking in the snow this winter so they get some use.


Today

AM: 30'/7171 skierg

PM: row 2434m/10' warmup, 3:20/1081m for the May CTC, 537m cool-down

Time Meters Pace S/M
3:20.0 1,081m 1:32.5 33
1:00.0 328m 1:31.4 33
2:00.0 326m 1:32.0 31
3:00.0 323m 1:32.8 34
3:20.0 104m 1:36.1 36


3:04.x at the 1k mark. Last minute or so was pretty grim.

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