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A journal of non-negligible strength gains

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macrothIcon...05-05-2021 @ 11:04 
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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		This morning:

WIDE STANCE BELT SQUAT — 3311
6x10x60kg

SINGLE LEG RDL
6x5/leg x60

BTN SHOULDER PRESS — wide grip, 31X1
6x10x25

DB TURKISH GET UP + WINDMILL
6x3/arm x12kg

BOTTOM UP KB WAITER'S CARRY, FRONT RACK CARRY, FARMER'S CARRY
3 rounds x 7m/exercise /arm @20kg. Left side failed on the 3rd round of b-up carry. Roll-Eyes

Wasn't very focused this morning, this dragged on for 2 hours.
jtIcon...05-05-2021 @ 18:50 
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old age traveller
Member 332, 8002 posts
macroth said:
I think, on both counts, the difference is that you've been training while I've been fiddling around.
Happy


Do you rank as FRA or a SWIZ?
macrothIcon...06-05-2021 @ 11:33 
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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:
Do you rank as FRA or a SWIZ?



I've always ranked as FRA, I think, regardless of where I lived (FRA/USA/SUI). The SUI rankings are very sparsely populated, I must say.

Last night:

30r20, let's call it UT1.
Time Meters Pace S/M
30:00.0 7,678m 1:57.2 20
6:00.0 1,503m 1:59.7 20
12:00.0 1,547m 1:56.3 20
18:00.0 1,540m 1:56.8 20
24:00.0 1,547m 1:56.3 20
30:00.0 1,541m 1:56.8 20


This morning:

3x15'/3'r low AT run, flatish course. Cautious, aiming for consistency (and failing somewhat)
3,32km 15:00 4:31/km 155 bpm
3,16km 15:00 4:44/km 156 bpm
3,20km 15:00 4:41/km 158 bpm
Total 13.1k/1h11


CHIN-UPS / RING DIPS — EMOM14 alternating, 90s rest for round of 9's
8, 7, 6, 8, 7, 6, 9 reps. Many bro reps on the dips.
BimIcon...06-05-2021 @ 16:48 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Nice run(s), have you competed much at running in the past?
macrothIcon...06-05-2021 @ 20:11 
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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
Bim said:Nice run(s), have you competed much at running in the past?


Thanks!

In a sense. I've done dozens of races since high school, and running is a basic component of off-season training for xc skiing, so I ran a lot for years. But I've never been competitive, never was in an athletics club or anything like that. Very middle of the pack, even at my "best".
macrothIcon...07-05-2021 @ 08:39 
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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
Post Edited: 08.05.2021 @ 13:20 PM by macroth
PS: As far as I can tell from comparing Jan-Dec Strava data to May-April logbook data, I ran more km's than I rowed in 2018 and 2019, but not 2020.

This morning:

Short, pretty intense, rainy, muddy run in the woods with a friend. I need to find slower friends.
5.4k/190mD+/34'
macrothIcon...08-05-2021 @ 13:31 
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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		This morning:

UT2/1 triathlon, with the exception of a full throttle uphill on the bike.

Skierg 30', 7096m, 2:03.8/500m, 35spm

Interlude: 4x4 wall climbs, handstand practice

Bike 41', 16.9k, 233mD+, 24.9km/h

Run 30', 5.6km, 5:19/km
macrothIcon...09-05-2021 @ 20:32 
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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		Morning:
45' MTB with my son and his friend, on fun, rolling trails with a very short main loop (barely more than a kilometer) but plenty of shortcuts and ways of creating variety. I could picture spending up to an hour there blasting up and down the small hills.

Afternoon:
Changed the winter wheels-> summer wheels on the car = a fair bit of squatting/crouching, plus lugging 4 wheels down from/up to the attic. When the day comes that I can no longer accomplish this task without risking various injuries, I will officially be old.
WiegieboardIcon...09-05-2021 @ 20:47 
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as crimson as my last victims underclothing.....
Member 899, 11371 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Mountainbiking trails sounds glorious. I have been slowly fixing up my old trail bike and cant wait to do some of that. Always remember it got me breathing out my ass.
macrothIcon...10-05-2021 @ 08:31 
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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
Wiegieboard said:Mountainbiking trails sounds glorious. I have been slowly fixing up my old trail bike and cant wait to do some of that. Always remember it got me breathing out my ass.


As long as the trails are manageable, I think it ranks up there with the most fun you can have while coughing up a lung. Happy
macrothIcon...10-05-2021 @ 08:41 
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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		This morning:

FRONT FOOT ELEVATED SPLIT SQUAT — 3020
5x12x20kg

WEIGHTED CHIN UPS — 5s negative
5x5x10kg. Still working on hitting those metronome seconds.

DB FLY — 3131
5x10x7kg. Think I'll add a kg next week for more end-of-range stretch.

JEFFERSON CURLS — 10s down, 10s up
4x5x16kg
WiegieboardIcon...10-05-2021 @ 16:42 
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as crimson as my last victims underclothing.....
Member 899, 11371 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Was doing those flys today. They feel great in old age haha. All about that stretch.
macrothIcon...10-05-2021 @ 17:12 
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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
Post Edited: 10.05.2021 @ 17:12 PM by macroth
Wiegieboard said:Was doing those flys today. They feel great in old age haha. All about that stretch.



Trying hard not to be a

https://img1.thelist.com/img/gallery/things-only-adults-notice-in-the-hunchback-of-notre-dame/intro-1568123869.jpg
macrothIcon...11-05-2021 @ 10:33 
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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		This morning:


KNEELING JUMP + 1x/leg SINGLE LEG BROAD JUMP
5x3

FRONT SQUAT — 32X1
3x90, 92, 94, 96, 97

COSSACK SQUAT — 3111
3x6/side x12kg

DB BENCH PULL-OVER — From a bench glute bridge
5x15x17kg


Running sprintervals this evening (that's the plan, at least Roll-Eyes )


A random Facebook post got me thinking again about the 1 mile/1RM deadlift challenge (5:00/500lb, 6:00/600lb...). The closest I've been is in December 2019, with a 6' mile (actually done in July, but also estimated based on a 7k race in 12/19) and 560lb DL. At this point in my life a 5' mile sounds unlikely if I keep lifting at all, but maybe I could aim for 5:30/550lb? There's the mile/squat version, obviously, but that's out of the question Grin
BimIcon...11-05-2021 @ 11:21 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
macroth said:Running sprintervals this evening (that's the plan, at least Roll-Eyes )

A random Facebook post got me thinking again about the 1 mile/1RM deadlift challenge (5:00/500lb, 6:00/600lb...). The closest I've been is in December 2019, with a 6' mile (actually done in July, but also estimated based on a 7k race in 12/19) and 560lb DL. At this point in my life a 5' mile sounds unlikely if I keep lifting at all, but maybe I could aim for 5:30/550lb? There's the mile/squat version, obviously, but that's out of the question Grin


Running sprints, bring on the DOMs! The 1 mile/1RM thing looks like a good challenge, I don't think I could have done a 6:30 mile when I could dead 650lbs though and I'm sure the ratios get worse for me after that.

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