REGISTER AN ACCOUNT
Who's Online - 1 member and 125 guests

From B-Rex to T-Rex

Users viewing topic: & 1 Guest

12345678910 ... ... 4849505152535455565758

b_rexIcon...06-04-2015 @ 18:59 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Training Mon 6th April

Front squat
All belted
2 x 5 x 90kg
2 x 5 x 95
5 x 90

3rd set:



OH press
5/3/1 week 3
5 x 50kg
3 x 55
4 x 60


RDL
8 x 80kg
8 x 85
8 x 90


JG rows
4 x 8
b_rexIcon...07-04-2015 @ 18:41 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Training run
7 miles in 1:14:00 (10:33 mins/mile)

Splits: 8:50, 9:12, 9:29, 9:50, 10:23, 13:40, 12:24

Avg HR 165

This sucked. I cruised through the first two miles without any problems, slowed down on mile 3 and by mile 4 I was struggling a bit. By the end of mile 4 I couldn't feel my left foot, so I stopped to loosen my shoe. I walked for a couple of minutes to get the feeling back and then resumed running. From here on, it just plain sucked - every few minutes I lost the will and the energy and took a walking break.

I'm trying to work out why this run sucked so much when I aced the same distance last week, and I think the main factor is that I hit my legs pretty hard yesterday - my hamstrings DOMS are pretty bad today. It's also relatively warm today, so that wouldn't have helped.

With only 4 weeks to go before the 10k, I'm going to need to prioritize my running training. So I'll dial back the lower body lifting volume and try to make sure that I keep at least one day of rest between heavy squats/deadlifts and a run.
b_rexIcon...09-04-2015 @ 20:09 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Training Thurs 9th April

Glorious sunshine - shorts & t-shirt training weather at last Happy

A: Bench press
5/3/1 week 1
5 x 70kg
5 x 80
11 x 90 - 11th rep a proper grinder
Compared to 11 x 87.5 in cycle 3 week 1 and 10 x 90 in c2w2. My bench press is as strong as ever relative to my bodyweight. I think my lifetime PB for 10 reps is 97.5kg but I was at a bodyweight of something like 96-97 then whereas I'm at 90-91 now.


B1: Band Pallof press
3 x 8/side with purple band

B2: More bench press
2 x 8 x 80kg


C1: 1-arm KB row
Knee & hand on bench
3 x 8/side x 28kg

C2: KB swing
3 x 10 x 24kg
b_rexIcon...10-04-2015 @ 13:45 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Training run
3.84 miles in 31:49 (8:17 mins/mile)

Splits: 7:40, 8:23, 8:22
8:59 pace for the last 0.84 miles (I did consciously back off slightly)

Avg HR 175, max 183

Solid effort. Pushed hard for the first three miles then backed off a bit for the last one. Happy with almost 4 miles at my target 10K pace with one month to go.
b_rexIcon...12-04-2015 @ 12:38 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Played 40 minutes at loosehead prop yesterday - first game in almost a year. Feel like I've been hit by a car today.
BoarIcon...12-04-2015 @ 12:41 
Avatar
Walk your talk
Member 5, 25557 posts
Administrator
I used to love that post match 'WTF has just happened to my body' feeling , very similar to the day after a strongman comp
b_rexIcon...13-04-2015 @ 18:44 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Boar said:I used to love that post match 'WTF has just happened to my body' feeling , very similar to the day after a strongman comp


I'd completely forgotten about it, but it's quite something isn't it! Did you play league or union?


Training run
5.41 miles in 51:23 (9:30 mins/mile)

All splits between 9:10 and 9:43

Avg HR 170, max 181

Deliberately took it easier today after last week's longer run. This was mostly fine but my shins/plantars felt a bit beaten up (probably from playing rugby on rock-hard ground in boots with no foot support), so that was the main limiting factor, otherwise I would probably have been around 9:10-9:20 pace.
b_rexIcon...14-04-2015 @ 19:37 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Training Tues 14th April

A: OH press
5/3/1 week 1
5 x 40kg
5 x 45
9 x 52.5
+2 reps from 4 weeks ago

2 x 10 x 42.5
pumptastic


B: Front squat
Deload
3 x 3 x 80kg - no belt


C1: JG inverted rows
4 x 8

C2: RDL
3 x 8 x 80kg
b_rexIcon...15-04-2015 @ 14:11 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Training run
1.6 miles in 14:33 (8:43 mins/mile)
then
1.6 miles in 14:08 (8:38 mins/mile)

I had an osteopath appointment (general tune-up) so I parked at the Park & Ride on the edge of Oxford and ran in to the centre, then back again after my appointment. There was a break of about 45 minutes between the two efforts. It felt pretty leisurely, although it was hot (23C when I got back to my car!).
b_rexIcon...18-04-2015 @ 14:46 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Abingdon Parkrun 5K
5K in 24:33 (7:50 mins/mile) - PB

Splits: 7:39, 8:12, 7:52

No HR data today.

Tidy.
b_rexIcon...19-04-2015 @ 15:26 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
It was the Abingdon Freewheeling Spring Cycling Festival today. Abingdon Freewheeling is the local cycling club and so there were a load of pre-organized group rides from the town market square. I signed up for a 2* mountain bike ride at 11am.

2* is apparently aimed at novice riders who have not ridden with a group before, so that seemed to fit me to a tee. The ride was fun but at a leisurely pace for most of it and didn't really push my fitness. We accelerated on the last few miles but I still felt very fresh at the end...

So much so that me and another guy from the group signed up for a 3* ride leaving the square at 1.15pm. After a short break which included a pork burrito, I headed out with a group of 4 other riders. This ride was harder - I felt fine for the first 4-5 miles but then a long stretch of bumpy trail with lots of thorns overhanging really sapped my legs. When we emerged from that trail, I found I had a puncture so we had to stop and fix that - by the time we started riding again, my legs had started to seize up so the return part of the route was way harder (it was also into the wind!). Thankfully we agreed as a group to ride a shorter route back - I'm not sure I could not have handled the proposed longer route.

Here's the basic ride numbers:

2* MTB ride
9.84 miles in 1:05:39 moving time (8.9mph average)
Avg HR 129, max 163

3* MTB ride
9.54 miles in 50:55 moving time (11.2mph average)
Avg HR 157, max 177

Twas good fun, but it was a struggle to walk up the stairs at home just now! Hopefully I'll get out for some more MTB rides this summer.
BoarIcon...19-04-2015 @ 15:29 
Avatar
Walk your talk
Member 5, 25557 posts
Administrator
Post Edited: 19.04.2015 @ 15:30 PM by Boar
nice one !! and a pork burrito ! cant ask for more

EDIT : excellent time for the 5k too !!
b_rexIcon...19-04-2015 @ 15:35 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Thanks! And I had noodles after the second ride too. And I've got a little bit of cake waiting for me downstairs after I've had a shower and liberally applied savlon to my severely grazed arms!
b_rexIcon...21-04-2015 @ 20:15 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Training Tues 21st April

First lift in a week - oops

A: Front squat
5 x 60kg
Belt on
3 x 80
2 x 5 x 100
Solid enough. Would have been 3 x 5 with a bit more load but I'm keeping intensity/volume on the lower side until the 10K.


B: OH press
5/3/1 week 2
3 x 47.5kg
3 x 52.5
5 x 57.5


C1: JG inverted rows
3 x 10

C2: KB swing
3 x 10 x 28kg
b_rexIcon...22-04-2015 @ 18:00 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Post Edited: 22.04.2015 @ 18:02 PM by b_rex
Training run
5.8 miles in 56:27 (9:36 mins/mile)

First mile in 9:16, second in 9:30, all subsequent between 9:40 and 9:50.

Avg HR 169 bpm, max 180

Nice and steady, felt pretty comfortable and could have done another mile or two without too much fuss I think. Average heart rate coming down nicely.

P.S. I'm auditioning to be a contestant on Pointless this weekend Eek

12345678910 ... ... 4849505152535455565758

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions