Roadwork

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

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sat Jun 14, 2014 10:39 pm

Sat June 14
11 AM training
Safety Bar Squat empty x 10, 132 x 6, 192 x 6
Work 242 x 6 x 10--one set of 6 every 2 min

This smokered my low back. Probably two or three more sets than today's necessary dose.

Last night did a sleep study. Never thought I'd be one of those but fuck it, I've been snoring pretty badly for 3 or 4 years now regardless of bloat status. Got the mask for the last half of the night and that seemed to help although laying around in wires was going to make for a shitty night's sleep anyhow. Got to watch/doze through, in a row: Old School, Blades of Glory, Zoolander, something called Sex Drive (sadly this was TBS not Cinemax), and a few episodes of Married With Children.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Wed Jun 18, 2014 12:44 am

Tues June 17
8 AM training
Deadlift 135 x 7, 225 x 5, 315 x 3, 365
Work 415 x 3 @8, 365 x 3 x 3

Bench empty x 10, 135 x 5
Work 190 x 5 x 5 in 10 min

Superset Empty bar curls w/banded pushdowns
25/25 x 3
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Wed Jun 18, 2014 4:54 pm

Wed, June 18
12 PM training
Library Hills, 2 warmup, 10 work, 1 cooldown
Trying to get 24-30 of these a week. Been at it for a couple of weeks, conditioning is improving. Feels good. Summer hill sprints are on my all-time top 5.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Fri Jun 20, 2014 12:11 am

Thurs June 19
1245 PM trainiing
Prowlers, 90 lbs x 40 x 8, 7:43 total time
Working on just getting the feet moving.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Mon Jun 23, 2014 1:22 pm

Monday June 23
8 AM training
1. Bench empty x 10, 115 x 7, 165 x 7, 205 x [email protected]
2A. DB Bench 45x20/20/12
2B. BB Row 135x12/12/8
3. Empty Bar curl/Green Band Pushdown x 25 x 2
4. Prowler: 90 x 40 yds x 8 in 7:29
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Wed Jun 25, 2014 9:39 pm

Tues June 24
30 min walk with 40# weighted vest

Wed June 25
1045 AM training
SSB Squat, empty x 10, 172 x 5, 222 x 3, 262 x 1, 317 x [email protected]
SSB GM, empty x 15 x 2
Pretty happy with this, that 315ish x 10 was a big set I've been looking at for a bit.
Brought my oldest to the gym and he counted reps for me (he is 5 and counted right)
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Thu Jun 26, 2014 6:28 pm

Thurs June 26
1125 AM training
Prowler 90 lbs x 40 yds x 10 in 9:42
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sat Jun 28, 2014 4:12 pm

Saturday June 28
8 AM training
Deadlift 135 x 8, 225 x 5, 315 x 3, 401, 469
529 (miss, grip), 529 (PR)

Always good to hit after a miss. Got a good piece of advice from training partner--get bar back further in palm. Took what was ephemeral in my head (grip tighter!) and put it into a box I can check during setup (bar back in palm).

Upper back felt better during these pulls than it has at max before...feel like I have a puncher's chance at 550ish in October now.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Blaidd Drwg » Sat Jun 28, 2014 4:37 pm

:)

PR. Aaahhhh.....this warms my heart.
"He who knows only his own side of the case knows little of that." JS Mill

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sun Jun 29, 2014 2:17 am

Thanks dude. Felt like it was there today and everyone else was, so what the hell.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sun Jun 29, 2014 7:37 pm

Sunday, June 29
2:30 PM training
2 warmup hills, 10 work hills in 11:40something
Did 1 on the minute for 5 min before breaking that pace. By end of summer would like to be up to 1 on the min for 12. It's the walk down that adds time and suck.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Jul 05, 2014 10:40 pm

Sat July 5
Walk around amusement park with kids, passim. Little mini-vacation, had a few ssb squat and log presses this last week--placeholder work.

Turned 40 today. That was weird. Took a little bit of time to reflect on the last decade: was not in a good place spiritually and physically at 30, addressed the low-hanging fruit--some immediately by moving, some gradually--and built a respectable strength base this last decade. Endurance and movement took steps backward on the whole.

Most importantly, learned enough (part of this was learning that we already know most of the good stuff) to get myself far deeper into the game by age 50.

Plan for the next 10: push strength further and then when I can, train for and compete in HG summers (paying special attention to footwork and movement element, getting back to being lighter on feet year-round), learn martial art, hopefully with one or both sons.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Jul 08, 2014 4:25 pm

Tues, July 8
8 AM training
Warmup with 20 min bike, worked up a decent sweat
Bench, empty x 8, 115 x 8, 165 x 8, 215 x 8 @8.5, 165 + 40 in chains x 8 @9
DB Kirks/Lat Raises 45/10 x 12/15 x 3

Walking a mile in AM and PM each day.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sun Jul 13, 2014 7:52 pm

Sat, July 12
8 AM training
SSB Squat Empty x 5, 172 x 5, 262 x 5, 282 x 4, 302 x 3, 324 x 2
then 344 x 3 x 5
SSB GM 102 x 10 x 5
Bike 30 min

Going to the beach for a week tomorrow. First vacation longer than a weekend in...Jesus. Long time. No weights, no cardio, just sandcastles and sunshine. Maybe a PVC pipe to roll out some.
In the mill, getting down.
-Kotto

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syaigh
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Re: Roadwork

Post by syaigh » Sun Jul 13, 2014 8:36 pm

Enjoy, relax, you deserve it.
Miss Piggy wrote:Never eat more than you can lift.

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Wed Jul 23, 2014 12:44 am

Tues, July 22, 2014
830 AM training
Bench, empty x 10, 135 x 5, 185 x 3, 205 x 2, 215 x 2, 220 x 1 (fucked up progression), 245 x 1, 260 x 1
275 x 1 (matched PR but with better pause), 280 x 1 (PR, full meet pause)
100 band pushdowns total

Had a great vacation with family last week. Enjoyed: more sleep, less joint pain, more coffee (amazing how much you can drink to no deleterious effect when not wound up on life shit), and the sun and ocean.

Gonna do my level best to maintain the momentum and good feeling. Getting outside much more often will be a start. Eating smaller meals during day and bigger one at night felt great. It always does. Run with my son more. That stuff.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Jul 26, 2014 12:23 am

Fri, July 25
1 PM training
SSB Squat, empty x 8, 172 x 6, 262 x 6, 282 x 4, 302 x 2
Work 322 x 2 x 10, with the doubles done every 90 sec
DB RDL 45s x 12 x 3 w/min rest
Prowler 90 x lot x 4 with the run done every min
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Sun Jul 27, 2014 12:10 am

Sat July 26
8 AM training
CG Bench futzing around empty x 10, 95 x 5, 135 x 5, 185 x 3
One Board Bench 205 x 3 x 3
Log Clean & Press 118 x 8 x 5 for a little volume

This was...meh. But then had many chicken wings with the family which was very good.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Tue Jul 29, 2014 5:42 pm

Tue July 29
1030 AM training
Piriformis stretch x 2
Deadlift 135 x 8, 225 x 5, 315 x 3, 381
Work 471, 405 x 3 x 3
Empty bar curls x 70, Pushdowns x 40
Prowler 120 x 40 yds x 6, one every min
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Tue Aug 05, 2014 5:22 pm

Some walks, bikes, little cardio, etc.

Tue Aug 5
1030 AM training
SSB Squat day
Piriformis stretch, then Empty x 6, 172 x 6, 262 x 3, 328 x 1
Work 378 x 5 @9 or 9.5 (maybe had a sixth and had great spotters but I would def call this a max set of 5), then 262 x 5 x 5 in 10:00
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Aug 09, 2014 7:16 pm

Sat, Aug 9
800 AM training
Piriformis Stretch x 30 sec x 2
Deadlift 135 x 8, 225 x 5, 315 x 3 (doh), 365 x 1
Some Jimmy Steel volume work 405 x 6 x 5

Making some moves. Good talk with EZ about trying out BJJ with my oldest son at a local school in the winter after the Syaigh/BD meet. He loves wrestling around and has expressed interest in 'karate' so we'll see if this takes. Clean facility (owner is OCD), and the gentler of the two instructors runs the kids' program. I'm excited--been looking for something to do with him like this.

Met and talked with a dude at the gym about doing some training for us--bald guy with a beard whose man crush is Mike Tuscherer, so...he will fit right in. I could use another night off occasionally.

Dishes, laundry, then Chipotle and watching some music on YouTube while I wait for the family to get home from their mini-vacation.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sun Aug 10, 2014 5:41 pm

Sun Aug 10
12 PM training
40 min bike, hitting 20 kb swings (44) at end of each song
Playlist was old Chicago, Skynyrd, and Stones. Need more Skynyrd on ipod.
AHR: 137
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Mon Aug 11, 2014 8:05 pm

Mon Aug 11
played driveway soccer with son, 30-29 he won. spent majority of time worried my shorts were falling down. i suppose that is a metaphor.
2 pm training
45 min bike, 20 kb swings (44) every 5 min or so
AHR: 141

Gotta get the BP and HR down. Job #1.
In the mill, getting down.
-Kotto

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Tue Aug 12, 2014 1:28 pm

Tues Aug 12
8 AM training
SSB Squats empty x 6, 172 x 6, 262 x 6, 282 x 3, 302 x 2 (belt)
Work 322 x 2 x 4, set every 2 min, 342 x 1 x 2, 282 x 9
DB RDLS, 45s x 8 x 5 w/30 sec rest

Little bit ugly, but got the reps in.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Aug 16, 2014 2:49 pm

Saturday, August 16, 2014
8 AM Training
Piriformis stretch x 30 sec/side x 2
Deadlift 135 x 8, 225 x 5, 315 x 2 (doh, no slip), 341 x 6
Work: 421 x 3 x 3, 451 x 3 x 4
Curls Red Band x 20/Empty Bar x 15 x 2
In the mill, getting down.
-Kotto

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