A journal of non-negligible strength gains
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| macroth |  | ... | 15-07-2021 @ 20:29 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 15.07.2021 @ 20:29 PM by macroth This evening:RUN, legs like lead 100-200-300-400-300-200-100m on 2' rest, around the playground 23s-43s-67s-90s-71s-44s-22s Total 6.5k | ||
| macroth | | ... | 21-07-2021 @ 13:31 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Haven't felt motivated to update these last few days, because, well... You'll see. rolleyes: Friday, Satuday morning and Saturday afternoon: some light lifting and easy cycling. Saturday evening: Ran 13k to my mate's for his birthday bbq. Actually, ran 10k then PULLED MY f**kING LEFT CALF like a little b**ch, and hobbled the remaining 3k.  Sunday: 22k family bike ride. Can barely walk, but can cycle as long as I can spin the legs. Monday: felt sorry for myself Tuesday: some light lifting, figuring out what I can do. WL shoes help, with their raised heel. Swam 1.2k in the evening. Today: more light lifting. Easy DL's are fine. Rowing is pointless (light, short strokes only) I figure I have at least another week/10 days of this crap before I can attempt to hike, let alone run. Just when I had a few weekends in the mountain planned, just when I need to ramp up my running for the fall. Oh well. | ||
| macroth | | ... | 22-07-2021 @ 13:31 |
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: SIDE PLANK CLAMSHELL 4x12/side COSSACK SQUAT - WL shoes 3x10/side x10kg. Fine with minimal ankle flexion. SINGLE ARM SEATED EXTERNAL ROTATION 3x10/side x6kg SEATED SUMO GOOD MORNING 3x10x20kg SKIERG (replacing running), keeping my heels on the floor, 100-2-3-4-3-2-100m/1'r, ave pace 1:41.5/500m | ||
| macroth | | ... | 23-07-2021 @ 07:21 |
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 CYCLIST SQUAT 8x6, 8, 10, 12, 16kg KB WINDMILL 5x3/side x12kg SINGLE LEG RDL — KB, contralateral 4x8/side x24kg Superset KB ARM BAR 4x1/side x24kg Still being cautious with the calf | ||
| macroth | | ... | 26-07-2021 @ 13:45 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Saturday morning: 43k/1150m D+/2.5h road bike, nice and easy, mostly granny gear on the uphills. Sunday morning: 20k/540m D+/1h road bike, plenty of grannygearing but higher cadence, no complaints from the calf. Sunday afternoon: Short hike with the family, nothing too steep, calf still Ok but a bit stiff. This morning: ADDUCTOR LIFT 5x8/side x2kg FG DB BICEP CURLS — Wall sit position 4x10/side alt. x12kg GOOD MORNING — Sumo, 3s pause 5x8x20kg L-SIT WIPERS 4x10 FG DB BENCH PRESS — 2020 5x10x28kg Superset FG DB FLYES — 2120 5x10x8kg | ||
| macroth | | ... | 27-07-2021 @ 09:36 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Last night Skierg, WL shoes, heels on the ground 7k easy, then 10x45"/25"r, rest 4', repeat. Time Meters Pace S/M 29:17.5 7,000m 2:05.5 38 128 7:30.0 2,072m 1:48.5 49 145 0:45.0 207m 1:48.6 49 121 0:45.0 207m 1:48.6 49 138 0:45.0 207m 1:48.6 49 143 0:45.0 206m 1:49.2 51 141 0:45.0 207m 1:48.6 49 146 0:45.0 208m 1:48.1 49 149 0:45.0 207m 1:48.6 49 151 0:45.0 208m 1:48.1 48 153 0:45.0 209m 1:47.6 49 155 0:45.0 206m 1:49.2 48 156 7:30.0 2,088m 1:47.7 49 154 0:45.0 206m 1:49.2 48 130 0:45.0 207m 1:48.6 52 144 0:45.0 207m 1:48.6 49 153 0:45.0 207m 1:48.6 48 154 0:45.0 208m 1:48.1 48 156 0:45.0 206m 1:49.2 47 153 0:45.0 207m 1:48.6 48 158 0:45.0 208m 1:48.1 48 159 0:45.0 208m 1:48.1 48 161 0:45.0 225m 1:40.0 56 169 | ||
| jt | | ... | 27-07-2021 @ 13:04 |
 old age traveller Member 332, 7866 posts | That looks like a super session Is that close to your max HR (169) ? | ||
| macroth | | ... | 28-07-2021 @ 09:34 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | jt said:That looks like a super session I'm just happy I quickly abandonned my random goal of 1:45/500m. That wouldn't have lasted very long. Is that close to your max HR (169) ? Yes and no. 169 is more like my anaerobic threshold. But I don't think I've hit higher than 175 in recent times. | ||
| macroth | | ... | 28-07-2021 @ 10:34 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 30.07.2021 @ 14:53 PM by macroth EDIT (forgot the lunch session)16" DEADLIFT — off blocks 12x60, 90, 140 SITTING BEHIND THE NECK BARBELL PRESS 5x6x35, 6x37.5 DB REVERSE FLY 5x8x12kg Superset DB PULLOVER — From a glute bridge position 5x8x22kg Yesterday evening: Swimming, à la Eric Moussambani 100m, 8x50m, 12x25m, no idea of actual pace/times because I didn't program the workout and the Garmin data is all over the place. Total 1475m. This morning: 7k/29'row, shortened strokes. | ||
| macroth | | ... | 29-07-2021 @ 08:53 |
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: SIDE PLANK CLAMSHELL 4x12/side BOX SQUAT 4x12x60 EXTERNAL SHOULDER ROTATION — 30X1 3x10/side x6kg SEATED SUMO GOOD MORNING 3x10x20kg SKIERG — 1-2-3-4-3-2-100m/1'r Time Meters Pace S/M 5:23.1 1,600m 1:40.9 53 139 0:20.2 100m 1:41.0 56 78 0:40.5 200m 1:41.2 50 133 1:00.7 300m 1:41.1 49 149 1:21.0 400m 1:41.2 50 159 1:00.8 300m 1:41.3 52 160 0:40.4 200m 1:41.0 53 152 0:19.4 100m 1:37.0 59 139 Slower start, steadier pace, better average. | ||
| macroth | | ... | 30-07-2021 @ 15:03 |
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 CYCLIST SQUAT — 3130 3x8x12kg KB DB WINDMILL 3x3/side x12kg GLUTE BRIDGE HOLD 2x45s x20kg Superset KB ARM BAR 2x2/side x24kg 2 rounds 30s close grip dead hang + 30s OH barbell hold @77.5 And a 10k brisk walk. | ||
| macroth | | ... | 24-08-2021 @ 10:01 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Back in black. The first week of August I was swamped with work. Hiked a bit, swam a bit, lifted a bit, skierged a bit. Then we were off to Corsica for two weeks. I stayed off the interwebs mostly, although Boar can attest that I Strava'd my every move. Started running a bit again, hiked around, did a few "strength" workouts, swam a couple of times. Great scenery, great weather (the only two weeks of actual summer weather I'm going to get this year, apparently), great food. I managed not to indulge too much, and the scale read 87.0 this morning. If I'm going to be slow, might as well be light! My calf is on its way to full recovery, I think. Pre-holiday ultrasound showed decent healing, and I've been pretty diligent with the rehab/light stretching. Running is starting to feel "normal", but I'm going to stay cautious and keep the intensity low until my race in 3 weeks. I have some unfinished business for an online rowing challenge, so I'm going to try and get a few scores up before the end of the month. This morning: 12' warmup row 4' - 1,244m (1:36.4/500) Time Meters Pace S/M 1:00.0 311m 1:36.4 31 2:00.0 310m 1:36.7 30 3:00.0 310m 1:36.7 29 4:00.0 314m 1:35.5 33 Unremarkable, but more importantly my calf felt fine and I didn't have to hold back. Short cool-down, then some calf rehab. Maybe some running this evening. | ||
| macroth | | ... | 25-08-2021 @ 09:44 |
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: Maybe some running this evening. Nope. This morning: Short run in new shoes (actually old shoes that I haven't used much), 3.2k/18'/137bpm Skierg 1/2/3/4/5/4/3/2/100m /1'r Time Meters Pace S/M 8:27.3 2,500m 1:41.4 56 0:20.0 100m 1:40.0 57 0:39.4 200m 1:38.5 56 0:59.2 300m 1:38.6 55 1:21.4 400m 1:41.7 52 1:44.4 500m 1:44.4 53 1:23.2 400m 1:44.0 53 1:00.5 300m 1:40.8 57 0:39.9 200m 1:39.7 60 0:19.3 100m 1:36.5 65 Rough going in the middle, but not bad overall compared to the 100-400 pyramid a month ago. | ||
| macroth | | ... | 26-08-2021 @ 22:32 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Yesterday at lunch: 4.3k/27' run Yesterday evening: 6k/600mD+/2h hike with Mrs macroth This evening: 30' row Time Meters Pace S/M 30:00.0 8,212m 1:49.5 24 165 6:00.0 1,637m 1:49.9 24 150 12:00.0 1,636m 1:50.0 24 160 18:00.0 1,640m 1:49.7 24 166 24:00.0 1,650m 1:49.0 25 174 30:00.0 1,648m 1:49.2 26 175 A bit disappointed that 8300m is currently out of reach, but can't fault the effort (the last 10 minutes were spent above 170bpm). I lack top speed at the moment, and rating up is of little use. Still a decent base to build on for the winter. | ||
| macroth | | ... | 27-08-2021 @ 09:05 |
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: 8.2k/49' run | ||
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