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 Post subject: JohnDoe's Log
PostPosted: Tue Oct 08, 2013 1:44 am 
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Posts: 269
6'3/265, been as low as 215 and high as 315 in the past five years. Teacher, rowing coach, event doer (though a case of plantar fasciitis has put that on a serious hold). In the past few years I've bounced between KBs, BBs, BW, and everything else. Hoping to get back into trail running if the foot gets better. I've done a bunch of halfs, three 25mi+ runs, and a little other stuff and I miss it, though rarely train specifically for it.

Also hoping to be in shape to inspire my HS athletes, which I've been slacking on. None know how to row beforehand, so they need a better role model. Plus, my college has an alumni boat I'd like to make next year.

Currently working 50/20 as I can, plus erging in the mornings.

Goals:
1. Be a role model for myself and my athletes.
2. Build back my work capacity.
3. Get enough of a base to be 6-8 weeks out from an event and be able to have fun in the doing (and maybe beat people my size).
3.a. Diligently ice, stretch, massage, and diet to relieve plantar fasciitis.
4. Race in a shell again.

10/7/2013
6:30 AM
erg
10' @ HR<140 w/u SR 16
2x20':2' rest @ HR 145-150 SR 17-18
10' @ HR<140 c/d SR 16
one nose breath per stroke

4:30 PM
light mobility
50/20 1 arm DB BP @ 70lb
1/2/3/2/1 x 4
1/2/3/2 x 1
1/2/1/2 x1
1
75 next workout

3x20 facepulls and overhead shrugs light.

Figuring out when to add swings back and abs. Hoping for movements first, then poundages.


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 Post subject: Re: JohnDoe's Log
PostPosted: Thu Oct 10, 2013 3:06 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Wednesday, October 10, 2013

6:30 AM
erg
w/u 10' @ HR < 140: 2'r
2x20': 2'r @ HR 145-150
c/d 10' @ HR < 140

4:00 PM
light w/u
50/20 power cleans @ 135
4/3/2/1/4/3/2/1/4/3/2/1/4/3/2/1 = 40

Never been regular on these and never did them right in college. A few felt right finally. Light weight, but trying to get movements in first.


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 Post subject: Re: JohnDoe's Log
PostPosted: Fri Oct 11, 2013 2:23 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Thursday, October 10, 2013

4:00 PM

light w/u of botoms up, double overhead DB press and walk, floating teacup mobility drill

50/20 one arm KB C&P @ 53lb (alt hands: 1L/1R/2L/2R...)
1/2/3/2/1
1/2/3/2/1
1/2/3/2/1
1/2/3/2/1
2/1/2 = 50
Up to 55lb next time.

5x20 facepulls supersetted w/ 5x20 overhead shrugs

10x10 KB swings on the minute @ 53lb

Maxwell's spinal mobility series from Enc of JM.


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 Post subject: Re: JohnDoe's Log
PostPosted: Sat Oct 12, 2013 1:36 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Friday, October 11, 2013

6:30 AM
erg
10' @ HR < 140
20' @ HR < 150
10' @ HR < 140
Didn't do the full hour I've been trying to, but wasn't feeling it either. Damn pitbull gets cold and wants under the covers at night, which the Fitbit tells me leads to some seriously restless sleep.


4:30 PM
light w/u
hip mobility
50/20 single KB goblet squats @ 53: 10x5 = 50 and a bigger bell from the wrestlers next time.
10x11 KB swings @ 53 on the minute

Felt good, still grooving movements after too much time off, but exhausted for the rest of the day.


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 Post subject: Re: JohnDoe's Log
PostPosted: Sat Oct 12, 2013 1:36 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Friday, October 11, 2013

6:30 AM
erg
10' @ HR < 140
20' @ HR < 150
10' @ HR < 140
Didn't do the full hour I've been trying to, but wasn't feeling it either. Damn pitbull gets cold and wants under the covers at night, which the Fitbit tells me leads to some seriously restless sleep.


4:30 PM
light w/u
hip mobility
50/20 single KB goblet squats @ 53: 10x5 = 50 and a bigger bell from the wrestlers next time.
10x11 KB swings @ 53 on the minute

Felt good, still grooving movements after too much time off, but exhausted for the rest of the day.


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 Post subject: Re: JohnDoe's Log
PostPosted: Tue Oct 15, 2013 1:06 am 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Nothing over the weekend. Zipped home to my parents after work and then to the PSU UofM game. Sloppy football at points, but 107k fans screaming at the top of their lungs was a sight.


Monday, October 14, 2013
6:00 AM
erg
10' @ HR < 140
2x20':2'r @ HR < 150
10' @ HR < 140
Felt okay w/ nose breathing exhales into the catch and inhales into the finish. Wonder if that will top out and whether I'll have to open my mouth eventually to get the HR up as I get in a little better shape. Wattage is creeping up slowly, though it waves a little.

2:30 PM
light w/u
50/20 one arm DB bench @ 75
1/2/3/2/1
1/2/3/2/1
1/2/3/2/1
1/2/1
1/2/1
1/2/1
2/2 = 41
need a longer w/u and to budget time between classes better now that I'm getting to appropriate weights

5x20 facepulls and overhead shrugs, supersetted

Plantar fasciitis is borderline chronic pain, occasionally extreme. Finally ordered the full foot brace, calf rocker, and will hopefully get religion on regular icing. Dress shoes are problematic, though I'm taping the arch sometimes, which alternately helps and makes it worse, based on God knows what.


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 Post subject: Re: JohnDoe's Log
PostPosted: Tue Oct 15, 2013 1:11 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5570
Location: Surrounded by short irrational people
Just something to think about, oftentimes plantar pain can be caused by tight things further up the chain and vice versa. Think about rolling the glutes, hams and low back regularly as well as stretching out the calves.

Good log, 50/20 is good stuff. :)

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: JohnDoe's Log
PostPosted: Wed Oct 16, 2013 12:03 am 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Tuesday, October 15, 2013

No morning erg b/c of a late work night.

4:00 PM
light w/u
50/20 deadlifts @ 185
10x5 on the 2'
Felt easy and crisp. Could tell I'm tight in a few places- no surprises there though.

Med ball tosses w/ some athletes; just standing and tossing the 6kg ball around in the sun. Need to get some leather med balls to play a little Hooverball with the team this winter.

Shoulder mobility from Maxwell's Encyc of JM.


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 Post subject: Re: JohnDoe's Log
PostPosted: Wed Oct 16, 2013 8:45 am 
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Posts: 14137
Location: GAWD'S Country
A redneck therapy for plantar pain is to take can of veggies you don't particular care for and put in the freezer until it's nice and frozen. Take it out put on the floor and use it to roll out your foot. Cold therapy and massage all in one.

_________________
Southern Hospitality Is Aggressive Hospitality


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 Post subject: Re: JohnDoe's Log
PostPosted: Wed Oct 16, 2013 8:47 am 
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Joined: Wed Nov 01, 2006 5:39 pm
Posts: 19061
Good to see you posting, JD..

_________________
"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: JohnDoe's Log
PostPosted: Thu Oct 17, 2013 1:11 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Wednesday, October 16, 2013

10' w/u @ HR < 140
2x20':2'r @ HR < 150
10' w/u @ HR < 140

No afternoon workout b/c of a school trip to the city.


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 Post subject: Re: JohnDoe's Log
PostPosted: Thu Oct 17, 2013 1:13 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Thanks for the plantar tips. Between ice, the sleeping brace, one of those rocker calf stretchers, and tape, it's gotten better. Rumble roller found some serious pain points...


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 Post subject: Re: JohnDoe's Log
PostPosted: Thu Oct 17, 2013 11:56 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Thursday, October 17, 2013

5:00 PM
light w/u of mobility, bottoms up press, db presses
50/20 KB clean and press @ 60lb
1/2/3/2/1
1/2/1/2/1
1/2/1
1/2/1
1/2/1
1/2/1 = 32
The cleans were sloppy, but I'm never sure on how much that really matters. Nice knowing I'm not going to get 50 and can concentrate on form for a few weeks.

5x20 each, circuit style(ish), of bodyweight rows, face pulls, overhead shrugs. Bodyweight rows at a steep angle just to get the reps. I'll walk the feet out an inch further next time.

10x12 swings on the minute for 10' = 120

Debating a few tweaks on the w/u and patterning to get a little more in line with Dan John's Intervention book, which I just read and enjoyed.


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 Post subject: Re: JohnDoe's Log
PostPosted: Sat Oct 19, 2013 1:51 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Friday, October 19, 2013

5:00 PM
light w/u with bar and movements
50/20 power cleans @ 135
5 5 5 5 5 5 5 4 4 4 3 = 50
Cleans felt good, probably b/c I'm teaching them to a kid, plus I was a little angry going into them. Probably going to be conservative on adding weight.

No morning erg b/c grades were due at 9:00 this morning.


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 Post subject: Re: JohnDoe's Log
PostPosted: Tue Oct 22, 2013 2:25 am 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Monday, October 21, 2013

6:30 AM
erg
10' w/u @ HR < 140
20' @ HR < 150
10' c/d @ HR < 140

5:00 PM
light w/u and mobility
50/20 w/ 1 arm DB BP @ 75
5 5 5 5 5 5 4 4 4 3 3 2 = 50 and 80lb next time. 9 reps more than last week for some reason.

Felt strong and did sets of 5 w/o really thinking about, instead of the ladders I've been doing.

5x20 each of horizontal rows, facepulls, overhead shrugs circuit style

10x13 swings on the minute @ 53 lb = 130


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 Post subject: Re: JohnDoe's Log
PostPosted: Fri Oct 25, 2013 2:15 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Wednesday, October 23, 2013

6:30 AM
erg
10' w/u @ HR < 140
2x20':2' r @ HR < 150
10' c/d @ HR < 140

Thursday, October 24, 2013
5:15 PM
w/u and mobility work with 'banded distractions' and rumble roller. Starett's stuff seems to work well for me.
50/20 deadlift @ 205
5 5 5 5 5 5 5 5 5 5 on the 2' = 50 and 225 next time.

Felt easy and glutes were better with the mobility bits, plus setup is better than it was.

Voodoo wrapped my foot with the x (red) band from Rogue- felt great on the plantar fasciitis and increased mobility. Need to keep one at home to do it more often. Then wrapped the ankle and achilles itself, which pulled hard on the arch and hurt a bit. Need to spend more time on the calves with the roller and buffer and lax ball and wraps.


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 Post subject: Re: JohnDoe's Log
PostPosted: Tue Oct 29, 2013 1:45 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Friday, October 25, 2013

6:30 AM
erg
w/u 10' @ HR < 140
2x20':2'r @ HR < 150
c/d 10' @ HR < 140

Monday, October 29, 2013

5:00 PM
mobility w/u w/ bands
light w/u w/ BUP

50/20 w/ 60lb KB C&P
1/2/3/2/1
1/2/3/2/1
1/2/3/2/1
1/2/3/2/1
1/2/1 = 40

5x20 circuit(ish) of horizontal rows, one arm face pulls, DB overhead shrugs


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 Post subject: Re: JohnDoe's Log
PostPosted: Wed Oct 30, 2013 12:45 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Tuesday, October 29, 2013

2:00 PM
Some Starrett mobility stuff for the hips and cankles. The banded flossing thing is bueno for me.
light w/u of goblets and hip opening

50/20 goblet squats @ 60lb
10x5 on the 2' = 50 and the next bigger bell we've got
need to include more of these every day as a warmup

10x14 KB swings @ 53 on the 1' = 140
felt tired on these and more winded than usual

Wednesday, October 30, 2013
6:30 AM
light rumble rolling
erg
10' @ HR < 140
2x20':2'r @ HR < 150
10' @ HR < 140

Face is leaner somewhat and upper body is somewhat more muscular but the weight hasn't moved much. Need to stay patient and stick to the diet, even with hundreds of candies in the house for tomorrow's tricksters.

Makes me wonder about that supposed genetic switch that gets thrown once you've been fat, given the incredible easy with which I put on weight last year and how stubborn it is coming off. Might consider a fast of some sort to reset, but tough coming into the holidays. Or make the erg even easier. Or eat more, but even better.


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 Post subject: Re: JohnDoe's Log
PostPosted: Thu Oct 31, 2013 3:28 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Wednesday, October 30, 2013

2:00 PM

light w/u for hips and shoulders

50/20 one arm DB BP @ 80lb

1/2/3/2/1
1/2/3/2/1
1/2/1
1/2/1
1/2/1 = 30

Felt a light pop in the bottom of my rib cage/diaphragm area. Still a little sore today; feels like it's below the ribs, so probably not an intercostal...

3x20 each of horizontal rows, facepulls, overhead shrugs, done in a slow circuit.


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 Post subject: Re: JohnDoe's Log
PostPosted: Thu Nov 07, 2013 3:08 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Friday, November 1, 2013

AM:
10' erg w/u
20' airdyne
20' erg
10' airdyne c/d

PM:
50/20 Power Cleans @ 155. Lame, plus lots of kids came up for help with other stuff.

Parents' Weekend @ school and a visit from my own folks. No lifting.

Tuesday, November 5, 2013

PM:
w/u and mobility
50/20 KB C&P @ 60lb
1/2/3/2/1
1/2/3/2/1
1/2/3/2/1
1/2/1
1/1 = 31
Kids talking to me and could have gotten a few more, but left arm a little funky. Need to keep it moving quickly.

Wednesday, November 6, 2013

PM
KB swings on the minute for 10' @ 53. Avg rating = 15.5 swings per minute.

w/u of 2x5 @ KB C&P @ 53; 60lb Goblets; pullups
deadlifts:
3x135
2x205
50/20
10x5 on the 2' = 50


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 Post subject: Re: JohnDoe's Log
PostPosted: Fri Nov 08, 2013 4:19 pm 
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Posts: 269
Thursday, November 7, 2013

50/20 now based off of Syaigh's program!

PM
w/u and mobility work

4x5 KB C&P @ 60
A pleasant surprise at how it went up. Deciding when to bump. Maybe at 5x10 to give time to hang out and get it moving crisply?

50/20 BP @ 155
10x5 on the 2' = 50
Haven't benched in a very long time. Felt okay.

Deadlift to a heavy triple with a couple back off sets
135x2
205x2
255x2
305x2
355x3 probably a little heavy, but it went up
255x5
205x5


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 Post subject: Re: JohnDoe's Log
PostPosted: Fri Nov 08, 2013 4:47 pm 
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Quote:
Nothing over the weekend. Zipped home to my parents after work and then to the PSU UofM game. Sloppy football at points, but 107k fans screaming at the top of their lungs was a sight. ...

Plantar fasciitis is borderline chronic pain, occasionally extreme.
I live in happy valley, and could hear the screaming from my back door. Fun game.

I have PF too, just on the left foot. I find that using the real stout stretchy bands and just working the living bejeezus out of it helps hugely. Stretching, pushing against the band then relaxing, more stretching, rolling it around, stretching, and on and on, it does wonders. I felt crippled the other morning, and after suffering through the day I did the above, and was ops normal the next morning. Bringing a band into the bedroom and doing the stretchy before even touching the floor (worst part of PF) helps a bunch.

Easy to play against the elasticity. Just lay on the floor watching the tube or pestering the kids.

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Don’t believe everything you think.


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 Post subject: Re: JohnDoe's Log
PostPosted: Mon Nov 11, 2013 8:07 pm 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Thanks for the advice. I've been flossing it regularly, and the goblet squats I did today seemed to relieve it a little. Wearing a boot at night is huge, but I have trouble remembering it when I stay with the GF.

Monday, November 11, 2013

AM

10' airdyne w/u
20' erg
20' airdyne
no cool down

AM2
10' KB "Caviston Swings" @ 53lb
15/16/17/16/15/16/17/16/15/16 = 159 swings @ avg of 15.9/min

PM

50/20 goblet squats @ 70lb
10x5 @ the 2' = 50 and 80lb KB next time
5x max chins w/ band - too heavy for real ones

Eye opening step onto the scale this morning. Time to tidy up the diet. Don't feel 280, but I can drop 12 in a day with water, coffee, and an ESE/Warrior dinner and feel great.


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 Post subject: Re: JohnDoe's Log
PostPosted: Thu Nov 14, 2013 1:57 am 
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Joined: Fri Sep 13, 2013 6:35 pm
Posts: 269
Tuesday, November 12, 2013

PM

Quick lift b/c of a trip to Philly for a grad school info session. Still following Sygiah's template.

quick w/u

5x5 KB C&P @ 60 going to stick with sets of five and work the reps up to 8 or 10 before going to the 70lb bell.

50/20 BP @ 175
6x5 on the 2', then 2/3/2/3/2/3/2/3 on the 1' to 90" like Blaidd said to try in the tempo squat thread. Got my 50 and off to 185 next time.

Wednesday, November 13, 2013

No AM erg b/c of lousy sleep and a late night in Philly. A little sore and had planned on YRG or Swenson's Short Forms, but ran out of time. First day of winter training with the boys, so I have to adapt my timing a little.

Hopefully, weeks will be:
M: Syaigh A
T: Syaigh B
W: Yoga/Mobility
T: Syaigh A
F: Syaigh B
S: Anything active


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 Post subject: Re: JohnDoe's Log
PostPosted: Thu Nov 14, 2013 2:02 am 
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Sergeant Commanding
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Posts: 5570
Location: Surrounded by short irrational people
Looks good, hope it works for you. :)

_________________
Quote:
Never eat more than you can lift.


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