New Year, New Log

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

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Alfred_E._Neuman
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New Year, New Log

Post by Alfred_E._Neuman » Wed Dec 31, 2014 7:17 pm

Old log has taken many twists and turns. Time to retire it. My training has been so boring and pointless the last 3 months it wasn't even worth writing down. A good bit of rowing and a little BB and BW strength training a few times a week.

Have a major career change starting Monday, so I need to set some specific time and goals aside to get any meaningful training in. Here's the plan for the first part of 2015: rebuild lean muscle and keep rowing fitness.

A and B workouts rotated, 3 days per week. 1 hour allotted. Weights light in the BB range with rest correspondingly compressed.

A:
FS x 5-8 sets of 8-10 reps. All sets start on the floor.
Press: 5 sets of 6-10 reps. Again, all sets start on the floor.
Pull-ups: BW x 5 sets of AMRAP, varying speed and grip to keep it interesting. May alternate these in with the FS or Press
Abs and assistance as I have time. Probably some circuit of Push-ups and wheel roll-outs

B:
DL: 5-8 sets of ~6 reps
Bench: 5 sets of 8-10 reps
Weighted pull-ups: 5 sets of 3-5 reps
Abs and assistance as I have time.

Row 3 days per week. Usually 30 minutes/7500 meters but maybe one longer row on the weekend. Effort as I feel like it. Mainly using this as my LSD since the running always leaves me injured. Would like to dick around at the Erg sprints in Feb, so may ad in intervals for a couple of weeks leading up to it. Don't want to do anything other than have fun at the erg sprints.

After March will re-assess.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Thu Jan 01, 2015 11:27 pm

Wed 12/31/14

Before lunch:
Warm-up with bracing squats, hip mobility, DL rage of motion with empty bar

DL:
135 x 10
205 x 10 x 3 sets
235 x 6 x 2 sets

Bench:
115 x 10
125 x 10 x 2 sets
135 x 8 x 2 sets
Pinky an inch or so inside of rings.

Pull-ups: BW+25# x 3 x 5 sets

4 rounds
Skip rope x 100, close grip push-ups x 10

Ab wheel x 7 x 2 sets from knees. Will start to work on doing these standing.

Good session. Kept the rest relatively short, only rested while switching plates for wife to do her set. First time attempting to skip rope since I hurt my hip over two months ago. Pleasantly surprised at how pain free it was. Still going to avoid running.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Mickey O'neil
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Re: New Year, New Log

Post by Mickey O'neil » Fri Jan 02, 2015 2:10 am

Looks good.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Jan 02, 2015 12:30 pm

Thanks Mick!

Thurs 1/01/15

Row before breakfast:
7518m in 30:11.1
Started slow and worked into a harder effort toward the end. Last 1500m or so was below 1:55 pace, last 500 below 1:50 pace.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Jan 02, 2015 12:34 pm

Fri 1/02/15

Before breakfast:
warm-up with bracing squats, hip mobility

FS:
95 x 10
105 x 10
115 x 10 x 2 sets
125 x 6 x 2 sets

Press: 75 x 10-10-8-8-8
alternated with
Pull-ups: 10-10-8-8-8, last rep held for slow negative

Assistance:
TRX split squat:
16kg KB x 10 l/r x 3 sets

TRX row: 10 x 3 sets
alternated with
Push-ups: 25-20-20 with feet elevated
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Jan 04, 2015 10:46 am

Sat 1/03/14

Row before breakfast.
10020m, 40:19.6, 22spm strapless

Did it in 5k, 3k, and 2k pieces. Warmed up for a couple K then did a few 400m intervals at what I would shoot for in a 2k race, 600m recovery. Rested long enough to get breakfast going then did a progressive 3k, ending at ~1:45 pace. Then did a 2k cool down while eggs cooked.

Going to start adding in some efforts so I don't fly and die at the Atlanta Erg Sprints. Not looking to actually put up a competitive time, just want to have some idea of the pacing I need to use.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Jan 05, 2015 10:12 am

Sun 1/04/15

30 minutes of foam rolling and mobility before breakfast

Walked the dog for 35 minutes in the afternoon.

Start new job tomorrow, so I took it easy today.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Jan 05, 2015 11:06 am

Mon 1/05/15

Before breakfast:

DL:
135 x 5
205 x 10 x 3 sets
235 x 7, 8

Bench:
135 x 10 x 3 sets
145 x 8, 10

Step-ups:
2 x 16kg x 10 l/r x 3 sets, done between sets of bench

Pull-ups:
BW+25# x 4 x 5 sets

Little finisher for assistance:
3 x
Jumping squats w/16kg x 5
Push-ups x 20
Ring rows x 10

1 hour exactly
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Wed Jan 07, 2015 10:02 am

Tues 1/06/14

Row before breakfast:
30:05.1, 7516m
Progressive row, started out @ 2:05 or so and ended up around 1:50.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: New Year, New Log

Post by chi » Wed Jan 07, 2015 10:24 am

looks solid Alfred!
I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

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Re: New Year, New Log

Post by Alfred_E._Neuman » Wed Jan 07, 2015 11:02 am

Wed 1/07/15

Before breakfast:
brief warm-up of bracing squats and shoulder mobility

FS:
bar x meh
95 x 10
115 10 x 2 sets
125 x 10 x 2 sets
135 x 5

Press:
75 x 10 x 3 sets
85 x 6 x 2 sets
alternated with
Pull-ups:
11-10-9-8-8

Assistance:
TRX split squats:
16kg x 10l/r x 3 sets

3x
Push-ups on med ball x12
Bent row: 115 x 12, underhand grip, slow and controlled.

Worked on standing ab wheel. Shit stops me cold.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Jan 09, 2015 11:01 am

Thanks chi! Feeling good about what I'm doing right now.

Will probably get more focused on what I want to do with the weights after the Atlanta Erg sprints.

Thurs 1/08/15

Row before breakfast:
29:48.9, 7516
Warmed-up for a couple k, then progressively ramped it up. Finished last 500 or so at 1:50 pace. I think this is about where I'll be for a 2k piece.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Jan 09, 2015 11:06 am

Fri 1/09/15

Before breakfast:
brief warm-up for low back and hips

DL:
205 x 10 x 2 sets
235 x 10, 8, 8

Bench:
135 x 10 x 2 sets
145 x 10 x 2 sets
155 x 6

Step-ups:
2x24kg x 5, 5, 6 l/r done between sets of bench

Pull-ups:
BW+25# x 5, 5, 4, 4, 4

Quick finisher x 3:
Swing 28kg x 20
Push-up x 20 w/feet on bench
Reverse push-up x 10 with feet on bench, bar @ bench height
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Jan 11, 2015 6:52 pm

Sat 1/10/15

Jack shit. Tired as hell from the week. Didn't do anything but walk the dog for 30 minutes

Sun 1/11/15

Before lunch:
Warm-up with hip and shoulder mobility

FS:
Bar x a few
95 x 5
105 x 10
125 x 10 x 3 sets
135 x 6, 5

Press:
75 x 10, 10, 10
85 x 7, 6
alternated with
Pull-ups:
12, 10, 10, 10, 8

Split squats:
24kg x 6, 7, 8 l/r

3x
Push-ups on med ball x15
Bent row: 115 x 12, 125 x10, 135 x 8, underhand grip, slow and controlled.

Worked on standing ab wheel.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Jan 12, 2015 11:44 am

Mon 1/12/15

Row before breakfast:
7528m in 30:04.3
2k warm-up, 4 x 500/500r, 2k cool-down while eggs cooked

Pace was 1:50-1:54 for the 500's. Got easier as the repeats went along.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Jan 13, 2015 11:00 pm

Tues 1/13/15

Before breakfast:
Very short warm-up

DL:
135 x 5
205 x 10
225 x 10 x 2 sets
255 x 6 x 2 sets

Bench:
135 x 10
145 x 10 x 2 sets
155 x 8, 7

Step-ups to bench:
2 x 24kg x 6, 6, 7 l/r, done between sets of bench

Pull-ups:
BW+35# x 4, 4, 3, 3, 3

Quick finisher x 3:
Swing 28kg x 20
Push-up x 25, 25, 20 w/feet on bench
Reverse push-up x 10 with feet on bench, bar @ bench height
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Jan 16, 2015 9:36 am

Wed 1/14/15

Row before breakfast:
30:17.4, 7517m
Steady state LSD effort.

Thurs 1/15/14

Rest day. Roll/stretch in the morning.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Jan 16, 2015 11:01 am

Fri 1/16/14

Before breakfast:
warm-up x meh

FS:
115 x 10
125 x 10 x 3 sets
135 x 8, 7
then immediately
BS:
135 x 10 x 2 sets
165 x 6 EASY
BS done with minimal rest

Press:
75 x 10 x 2 sets
85 x 9, 8, 8
alternated with
pull-up/chin-up x 12, 10, 10, 10, 10 switching grips each set

Face pulls with band x 10 x 3 sets
Push-ups on med ball x 15 x 3 sets

Learned a good lesson today. FS crushes my postural strength way before it affects my leg strength.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sat Jan 17, 2015 9:20 pm

Sat 1/17/15

Row in the afternoon:
20:00.03, 5012m
Started out slow and gradually felt better.

Legs are sore as hell from yesterday's squats. Just a short 5k to loosen them up. Started out sluggish and dead but felt great by the end. Erg is good for flushing the goo.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Jan 18, 2015 6:22 pm

Sun 1/18/15

Before lunch:
brief warm-up

DL:
135 x 5
205 x 5
225 x 10
255 x 6 x 5 sets

Bench:
135 x 10
155 x 10, 8, 8, 8

Pull-ups:
BW+35# x 4 x 5 sets

Band split stance angled pulls: 10 each w/each leg forward x 3 sets
OK exercise. The wife was doing them as part of her program so I did them with her.

Jumping squat:
24kg x 6, 7, 8

Quick finisher:
Skip rope x some
Push-ups x some
x a few rounds
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Mon Jan 19, 2015 11:06 pm

Mon 1/19/15

Before breakfast:
Row 7520m total
1k warm-up
3 x 1k @ tempo, 500m recovery
2k cool-down while eggs cooked.

Kept the 1k pieces @ ~1:53/500. Effort felt pretty easy. Probably 1:45-1:50 pace for the ATL erg sprints will be sustainable.

Note: I always row without foot straps unless it's a serious test piece.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Tue Jan 20, 2015 11:13 am

Tues 1/20/15

Before breakfast:
warm-up x meh

FS:
Bar x 5
95 x 5
115 x 10
135 x 8 x 3 sets

BS:
135 x 10
165 x 6 x 3 sets

Pull-ups:
12, 11, 10, 11, 10 switching grips each set, did a couple sets on the fat bar
alternated with
Press:
75 x 10
85 x 10 x 2 sets
95 x 6, 5

Push-ups on med ball: 20, 16, 18
alternated with
Reverse push-ups: 12, 12, 12
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Fri Jan 23, 2015 11:11 am

Wed 1/21/15

Row before breakfast:
30:23.4, 7525m
Easy steady state row. Legs sore from yesterday's squatting, so just getting the goo out.

Thurs 1/22/15

Rest day.
Foam roll, stretch, yoga before breakfast.


Fri 1/23/5

Before breakfast:
DL:
135 x 5
205 x 5
235 x 10
255 x 7 x 4 sets

Bench:
Bar x 15
135 x10
155 x 10, 9, 8, 8

Pull-ups:
BW+25# x 5 x 5 sets, 1:15 rest between sets

Quick finisher @ 115# x 3 sets
Row x 10
FS x 5, 6, 7 Legs and back fatigued from DL. Didn't get the squat grooved well until 3rd round.

Push-ups x 35
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sat Jan 24, 2015 11:02 pm

Sat 1/24/15

Row before supper
29:58.7, 7512m
Started slowly and gradually built pace. Felt strong as hell.

Walked to dog for 45 minutes

Skwat tomorrow.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Alfred_E._Neuman
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Re: New Year, New Log

Post by Alfred_E._Neuman » Sun Jan 25, 2015 6:06 pm

Sun 1/25/15

Before lunch:

Warm-up x not much

Squat:
Bar x 5
95 x 5
135 x 10
165 x 8, 8, 6, 6, 6

Shoulder press:
75 x 10
85 x 10
95 x 7, 7, 7

Pull-ups:
12, 10, 10, 10, 8, switching grips each set, last set on fat bar

Assistance:
FS:
2x 24kg kb x 5 x 3 sets

Ring rows:
10 x 3 sets

Skip rope and push-ups:
Some x a few

Squat felt much better today. The FS gets really awkward for me in a huge hurry. My lanky ass just doesn't seem built to front squat with a barbell. The KB front squat was much more natural.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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