feckless

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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dead man walking
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Re: feckless

Post by dead man walking » Tue Apr 03, 2012 1:20 am

thank you, frogster.

i'm still feeling the effects of those heavy pulls. definitely going to be awhile before the next meet.

apr 2

midday-
mobility, abs, kb swings, push-/pull-ups, farmers walks

p.m. -
erg-warm-up x 5
erg x 65 min, easy
squat 3s x 5r light
16kg kb snatch 2s x 5r l/r
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dead man walking
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Re: feckless

Post by dead man walking » Wed Apr 04, 2012 1:44 am

april 3

midday--the usual this and that

evening erg
warm-up x 12 min
3 x 1k @ race pace plus a bit

deadlift 5 x 235, x 225. x225
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dead man walking
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Re: feckless

Post by dead man walking » Sat Apr 07, 2012 12:04 am

april 6

lost my mojo yesterday. couldn't find it today.

had a couple of beers. first alcohol since last september. it goes well with potato chips.

hope to get back at it tomorrow.
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dead man walking
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Re: feckless

Post by dead man walking » Sat Apr 07, 2012 10:19 pm

april 7

erg warm up x 5 min

erg x 60, easy
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Re: feckless

Post by dead man walking » Mon Apr 09, 2012 1:03 am

april 8

erg warm up x 5 min

erg 60, easy

push-ups, mobility
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Re: feckless

Post by dead man walking » Tue Apr 10, 2012 12:45 am

april 9

an acquaintance suggested some assistance in losing weight and pointed me to a thermogenic. why not? i figured. took a couple pills saturday. felt a touch weird, but no shakes, no ill effect. took a couple sunday. same deal. woke up today and felt on edge, so decided no pills today.

pre-workout, noticed my resting hr was pushing 60, a good 12-14 beats per minute higher that normal.

workout: erg warm up x 15 min

erg, 6k trial. went out at a pace that typically would get my hr to 80-85% at the end of the 25+ minute row. at the 2k mark my hr was already at 80%. as 3k approached, hr was 90%. so i shut it down.

cool down row for 10 min

deadlift, 5 x 240lb, 2s x 5r x 225.

fuck the funny business. i'll have to eat less and move more.
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dead man walking
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Re: feckless

Post by dead man walking » Thu Apr 12, 2012 1:12 am

april 11

wt 207
hr 52--still a bit high

erg warm up x 15 min
6k trial--redo monday's failed attempt
2.07.8 pace
final hr 84%
that's what i was looking for

bench 3s x 5r x 95lb
squat 3s x 5r x 80, painless
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Re: feckless

Post by dead man walking » Sat Apr 14, 2012 1:42 am

april 13

erg warm up x 8 min

erg 60 mins, final hr 75%

deadlift 2s x 5r x 165 lbs with PHAT GRIPZ
(nothing notable to report except they make it harder to hold onto the bar)

press 2s x 5r x80
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Re: feckless

Post by dead man walking » Tue Apr 17, 2012 1:58 am

april 16

ran sat and sun a.m. more accurately put, i shuffled a bit. haven't run in a couple of years, but thought now that i've trimmed down, i'd give it a try. it was sunny and warm both days, and it was a welcome addition to my routine.

midday today, did some of the usual this and that, plus foam rolling.

evening, erg warm up x 5

erg x 60, easy

bench 2s x 5r x95 lb, fat gripz
squat 2s x 5r x80
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Re: feckless

Post by dead man walking » Sat Apr 21, 2012 12:46 pm

april 20

business travel messing up the schedule

row x 35 min last night
row x 35 min this a.m.

short run this p.m.
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Re: feckless

Post by dead man walking » Tue Apr 24, 2012 1:59 am

april 23

erg warm up x 12

erg 5k, 2.04.7/500 pace
final hr 90+%
despite hr, not too difficult

back has been tight, so reset on deadlift
5 x 165lb, 2s x 5r x 145
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Re: feckless

Post by dead man walking » Sat Apr 28, 2012 2:05 am

27 april

back from business travel

erg warm-up x 12

erg 30 min, 2.08.1 pace/7023 meters
final hr 83%+/-

deadlift --2s x 5r x 165lb/5 x 145

power clean 5 x 95
awaiting magical benefits
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Re: feckless

Post by dead man walking » Sat Apr 28, 2012 10:47 pm

28 april

erg 60 mins, easy-moderate

ab wheel
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Re: feckless

Post by dead man walking » Tue May 01, 2012 1:58 am

april 30

erg 5 min warm-up

erg x 65 min, final hr 60%

dead 5 x 170 lbs, 2s x 5r x 165

2 sets of push-ups
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Re: feckless

Post by dead man walking » Wed May 02, 2012 2:12 am

may 1

erg warm-up x 15

erg intervals 4 x 1k @5k pace (2.03+)
final hr 90+%

cool-down x 5

press 5s x 5r x 80 lb

squat 2s x 5 x light

no shoulder pain pressing, unlike benching.

can't squat worth a damn. doubt i ever will.
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dead man walking
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Re: feckless

Post by dead man walking » Thu May 03, 2012 1:48 am

may 2

resting hr 52. it was in the high 40s, but lately has been in the low 50s. odd.

erg warm up x 6 min

erg 60 min test piece
final hr 88%
2.12.7 pace/13568 meters

as fast as i've gone at this distance in the last 6 months. a bit of a mental test to maintain consistency, especially for the final 15 mins as my back started to tighten up. figured i'd push the pace tonight since i head off on business travel for a couple of days and won't be able to erg.

finished with a short easy paddle
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Mickey O'neil
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Re: feckless

Post by Mickey O'neil » Thu May 03, 2012 1:56 am

Damn, nice work, dmw!

dead man walking
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Re: feckless

Post by dead man walking » Thu May 03, 2012 9:47 am

thanx mickey

just trying to be consistent
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dead man walking
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Re: feckless

Post by dead man walking » Fri May 04, 2012 11:25 pm

4 may

hotel gym

30 mins on exercise bike

3s x 5r assisted dip and pull-up
2s x 10r curl andpress, 20 lb db
farmers carry (2 x 50 lb db) 4 x 50 yards

seemed like a decent workout at the time. doesn't look like much written down. was tired to start. tireder when done.
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dead man walking
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Re: feckless

Post by dead man walking » Tue May 08, 2012 1:56 am

may 7

erg warm up x 5

erg x 65, easy

deadlift 5 x 175, 3s x 5r x 165
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Re: feckless

Post by dead man walking » Wed May 09, 2012 2:58 am

may 8

erg warm up x 15

erg 4 x 1100 meters/3 min recover
avg pace 2.03.7
final hr 85%

press 3s x 5r x 80lb
squat 2s x 5r x 80
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Re: feckless

Post by dead man walking » Thu May 10, 2012 1:10 am

may 9

erg warm up x 15 min

erg max pulls, high drag, 7s 20" on/50" on

quick in and out.
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Re: feckless

Post by dead man walking » Tue May 15, 2012 2:10 am

may 14

hectic schedule messing with consistent routine

erg warm up x10 min

erg max pull x 7 sets x 20 seconds/40 second recover

dead 5 x 185, 2s x 5r x 165
press 3 s x 5r x 80
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Re: feckless

Post by dead man walking » Wed May 16, 2012 1:53 am

may 15

erg warm up x 5

erg x 65
easy pace, but felt like hard work

squat 3s x 5r x 80 lb

push up 3s x 12r
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Re: feckless

Post by dead man walking » Thu May 17, 2012 1:22 am

may 16

erg warm up x 15

erg 5 x 1k, 3' recovery
avg pace 2.03/500 (5k pace)

stretch and stuff
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