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 Post subject: bits and pieces
PostPosted: Thu Jan 05, 2017 1:16 am 
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Sergeant Commanding

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jan 4

i'm trying caviston's wolverine plan. i've never previously followed it.

if you're interested, you can find it here:

http://www.concept2.com/files/pdf/us/tr ... nePlan.pdf

this is the magic caviston offers:

"Some will be disappointed to learn the secret to success is simply lots of hard work. . . "

in addition, i'm doing push-ups, pull-ups, and more mobility/stretching that ever before, plus occasional deads, squats, and swings.

so far this year:

jan 1: 2k trial

jan 2: 40 min, low stroke rate at prescribed paces

jan 3: 30 min, at approx 60 min pace

jan 4: 40 min, low rate

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Really Big Strong Guy: There are a plethora of psychopaths among us.


Last edited by dead man walking on Wed Jan 25, 2017 1:59 am, edited 1 time in total.

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 Post subject: Re: wolverine plan
PostPosted: Wed Jan 11, 2017 12:01 am 
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Sergeant Commanding

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jan 10

40 min low-rate row at prescribed paces.

6 min warm up

push-up, pull-up, plank, mobility

jan 5-9

working in the woods. didn't have the energy to row afterwards.

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: wolverine plan
PostPosted: Wed Jan 11, 2017 1:02 am 
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Location: The Usual Gang of Idiots
You got a goal race on the erg, or just looking for some structure to the training?

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 Post subject: Re: wolverine plan
PostPosted: Wed Jan 11, 2017 1:51 pm 
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Sergeant Commanding

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at this point, just some structure.

i've never done the wolverine plan. the plan itself offers focus, a modest challenge, something to keep me from being an egregious dilettante.

i've been rereading some of caviston's wp posts from the old c2 site. to follow the plan as he intended it, you need to be a fully committed athlete. my approach is the lite version, mostly in that i don't see myself pushing the progressions the way caviston suggests for serious competitors.

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: wolverine plan
PostPosted: Thu Jan 12, 2017 12:20 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
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Location: Surrounded by short irrational people
Don't forget that you are kind of a badass.

And even badasses need some intervention work from time to time.

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Never eat more than you can lift.


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 Post subject: Re: road to 100k
PostPosted: Fri Jan 20, 2017 12:25 am 
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Sergeant Commanding

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jan 19

i've been moderately active, but erratic with workouts

tonight

erg warm up x 6 min

erg x 6,135 mtrs (low-rate, prescribed pace)

push-ups/pull-ups

considering working up to 100k, you know, something to shoot for. there's a good chance that goal will morph into some more likely to happen, like continue to tie my own shoes without assistance.

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: wolverine plan
PostPosted: Sat Jan 21, 2017 2:26 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6785
my right shoulder, which for no reason i know has been bothering me, started clicking/popping during a row last night. shut it down.

gonna have to come up with a new routine

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bit and pieces
PostPosted: Wed Jan 25, 2017 2:06 am 
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Sergeant Commanding

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i'm trying a circuit of various things, light weight, high-rep

goblet squat, push-up, chins, db row, swings, curls, plank, good mornings, plus some mobility and rehab.

could be a decent routine if i can do it regularly and do 3-4-5 circuits.

without a clear goal, it's tough to concentrate

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bits and pieces
PostPosted: Tue Feb 07, 2017 10:31 pm 
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Sergeant Commanding

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Posts: 6785
feb 6

the last week or so i have been working in the woods every day for 2, or 3, or 4 hours.

felling, skidding, bucking, tapping maples for the coming sugaring season.

today was 4ish hours of tapping. it's slow going. most of the travel is up and down. thin layer of snow, so lousy footing. only went down once.

both batteries in my drill finally died, so i could declare victory and come in.

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bits and pieces
PostPosted: Wed Feb 08, 2017 12:47 am 
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Sergeant Commanding
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Quote:
feb 6

the last week or so i have been working in the woods every day for 2, or 3, or 4 hours.

felling, skidding, bucking, tapping maples for the coming sugaring season.

today was 4ish hours of tapping. it's slow going. most of the travel is up and down. thin layer of snow, so lousy footing. only went down once.

both batteries in my drill finally died, so i could declare victory and come in.
With all that tool using, you should just go full on griptard.

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Never eat more than you can lift.


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 Post subject: Re: bits and pieces
PostPosted: Sun Feb 12, 2017 11:28 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6785
feb 12

griptard sounds unlikely. more like i just need to get a grip.

feb 10--high rep circuit
feb 11--two hours in the woods
today i've got a sore throat and am achy. i never get sick. i hate being sick.

can tendinitis cause ennui?

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bits and pieces
PostPosted: Thu Feb 16, 2017 12:42 am 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6785
survived a couple of days of having a nasty sore throat and being achy and weak.

on the mend today.

two hours trudging in the woods, finishing up the taps. carrying about a 20-lb bucket of tools in one hand and a spooler of plastic tubing in the other, slogging through the new snow is a workout for me.

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bits and pieces
PostPosted: Sat Jun 17, 2017 10:33 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6785
back at it. not sure where i'm headed.

knee hurts. can limp around, but can't walk for exercise. i discovered i can row without pain. so i rowed 10 mins easy. hopeful i can increase duration and eventually pace.

have been doing bodyweight circuits--push up, body rows, crunches, plus some magill back stuff--bird dog, good morning, plank. today i picked up the bar.

barbell row 5 x 8 x 44 lbs
bench 5 x 8 x 44 lbs

squats and dead are for another day

it will take me some time to figure out what weights i should be working with.

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bits and pieces
PostPosted: Sun Jun 18, 2017 10:32 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6785
june 18

warm up--leg swings, banded walk, good mornings

row for 21 mins, in batches between lifts.

dead 8 x 44lb
3 x 3 x 95
2 x 1 x 145

curl 10 x 20lb, 8 x25. 8 x 20, 10 x 15

triceps ext 2 x 15 x 15lb

still gimpy, but none of this stuff bothers my knee

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bits and pieces
PostPosted: Tue Jun 20, 2017 12:47 am 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6785
june 19

warm-up with mcgill back stuff

5 circuits push-up (10), body row (5), crunch (15), rowing machine (5 min easy).

stretch hips

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Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bits and pieces
PostPosted: Tue Jun 20, 2017 11:20 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6785
warm-up mcgill back stuff

erg x 30 mins easy

stretch hips

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Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bits and pieces
PostPosted: Wed Jun 21, 2017 11:47 pm 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6785
june 21

erg 36 min easy

bench 8x44 lbs
5x6x64

bbell row 8x44 lbs
5x6x64

saw pt about knee. diagnosed as mcl strain.

the important news for me, though, is after i gave her a little history of various ailments, she took a look at my manly self and said that my left hip/pelvis was tilted and rotated forward, which explains a fuckton of nagging problems literally from toe to head. sort of like a unified theory of the universe.

got a couple of rehab exercises for the pelvic business.

also got laser treatment on the mcl and kinesio tape. the tape is oddly supportive.

_________________
Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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 Post subject: Re: bits and pieces
PostPosted: Mon Jun 26, 2017 1:25 am 
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Sergeant Commanding

Joined: Tue Aug 05, 2008 10:34 pm
Posts: 6785
25 june

erg x 40

dead 5x3x94
3x1x164

lots of curls

hip and back stuff

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Quote:
Really Big Strong Guy: There are a plethora of psychopaths among us.


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