old guy's nothing special training log

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

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Blaidd Drwg
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Re: old guy's nothing special training log

Post by Blaidd Drwg » Sat Jun 11, 2016 3:11 am

dead man walking wrote:9 june

took a break from the erg

box squat 5x5 x
65, 70, 75, 80, 85
plus 3 x 100

based on what pl54 wrote, i'm alleging that i'm not weak, but rather my box squats constitute rehab,

db press 5x10 x 2x20 lb

bunch of curls and hammer curls
How do the box squats feel on your back and hips? I've met more than a couple rowers who struggle with squats of all flavors, boxes included.
"He who knows only his own side of the case knows little of that." JS Mill

dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Sat Jun 11, 2016 1:32 pm

b.d.--i 'm a poor squatter. tight hips, can't get at all deep, and then i tip forward coming out of the hole if the weight gets a little heavy.

these light squats feel fine. the box helps some, i feel. zero back pain.

i'm mildly encouraged by the current restart of squatting. i'm only 70, so i've got lots of time to learn to get it right. my guess is that i want to practice the movement more than i want to rush an increase in the weight.

i've also started putting serious time into flexibility and basic jane fonda rehab (bird dogs, lunge stretches, etc) to see if that work helps address what i expect are bad patterns from years of slouching, whether sitting or standing.
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Blaidd Drwg
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Re: old guy's nothing special training log

Post by Blaidd Drwg » Sat Jun 11, 2016 3:52 pm

I hear that.

Shoot me a PM if you want help. I'm a deep believer in the squat....but i know not everyone finds the right one for them, its tricky. Your instinct that the mivement itself is more important thsn the load is dead on.
"He who knows only his own side of the case knows little of that." JS Mill

dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Sun Jun 12, 2016 2:23 am

11 june'

thanks b.d. i'll send you a note

erg x 5k warm-up for "trial"

wasn't feeling comfortable. took a short break, returned and did 2k more warm up.

5k trial, better than previous

1k cool down.

13k total, about an hour.
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dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Mon Jun 13, 2016 3:57 am

12 june

erg 1k warm up
5+ min

erg x 12k
60+ min

still slow, but avg pace has improved by approx 6 seconds/500 since early may
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dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Tue Jun 14, 2016 1:09 am

13 june

erg warm-up x 1k

erg x 12k (2x6k), 60 mins

squat 5 x 5
75, 75, 85, 85, 90lb

db row 5 x12 x 30lb x l/r

db bench 5 x 10 x (2) x 20lb
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dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Tue Jun 14, 2016 9:35 pm

june 14

plantar fascitis flared up. didn't do anything extreme to ignite it. i was just ambling while stacking wood.

the knacker's van is coming to cart away this useless carcass.
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dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Fri Jun 17, 2016 1:51 am

16 june

have ingested serious doses of ibuprofen. foot pain has calmed quite a bit.

erg 1k warm up
erg 12k (3x4k) at approx 60% hr
60+ mins
12k at 60% is maintenance at this point. almost no heart rate drift.

squat 5x5
75/2x85/90/95 lb

db press 5x6x25 lb l/r

good morning 30 x 25 lb

i think i can tolerate lifting 2xweek in addition to rowing. i'm beginning to feel the weight and will creep it up.

back rehab--mcgill inspired--yesterday and this morning.
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DikTracy6000
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Re: old guy's nothing special training log

Post by DikTracy6000 » Fri Jun 17, 2016 11:16 am

dead man walking wrote:june 14

plantar fascitis flared up. didn't do anything extreme to ignite it. i was just ambling while stacking wood.

the knacker's van is coming to cart away this useless carcass.
Try rolling those arches morning and night with an aerosol spray can. I like those cans because they're extra stiff and the smooth surface doesn't stick to socks like a dowel rod. I like the cans about 1.5-2" diameter. Worked wonders for my p.f.

dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Fri Jun 17, 2016 12:29 pm

DikTracy6000 wrote:
dead man walking wrote:june 14

plantar fascitis flared up. didn't do anything extreme to ignite it. i was just ambling while stacking wood.

the knacker's van is coming to cart away this useless carcass.
Try rolling those arches morning and night with an aerosol spray can. I like those cans because they're extra stiff and the smooth surface doesn't stick to socks like a dowel rod. I like the cans about 1.5-2" diameter. Worked wonders for my p.f.
i've been using a baseball. i'll try the can. thanks.

did you shut down your exercise when you went to work on the p.f., or were you able to remain active?
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DikTracy6000
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Re: old guy's nothing special training log

Post by DikTracy6000 » Fri Jun 17, 2016 1:39 pm

Not exercise, but I was walking 4M several times a week and running hills. I curtailed that because I spent 8+ hrs. a day on concrete. When I was at my desk at work, I had a roller to use throughout the day. 3 months into retirement and my feet have improved noticeably.

dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Fri Jun 17, 2016 1:52 pm

standing on concrete is a killer. i did that for about 6 weeks during maple sugaring. some nights it felt as though i had molten steel in my heel.

so lots of rolling, not just morning and night. good to know.
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dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Sat Jun 18, 2016 1:22 am

17 june

erg warm-up x 1k

easy erg by 12k, continuous
61 min
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dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Tue Jun 21, 2016 1:28 am

20 june

kidney shriveling heat today.

erg warm-up x 5 min

erg x12k/60 min

a.m. was back rehab, core, stretching

sunday did the same session.

saturday was a 10k time trial
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dead man walking
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Re: old guy's nothing special training log

Post by dead man walking » Thu Jun 23, 2016 12:56 am

22 june

12k erg
60 min about 65% hr
hr is reasonably steady with not much drift

squat 5x5
75/85/2x95/100 lb

db press5x6x25 lb l/r
oh press 5x65, pain free

a.m. back and ab stuff
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Re: old guy's nothing special training log

Post by dead man walking » Thu Jun 23, 2016 11:41 pm

23 june

erg warm-up x 1k

erg by 12k (2x6k)
60 mins/60% hr
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