Don't Call it a Comeback 2.0

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

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newguy
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Re: Don't Call it a Comeback 2.0

Post by newguy » Mon Jul 27, 2020 10:05 pm

Mon 7/27/2020

Warm up
20kg swings x 10, push ups x 7, 20kg goblet squat x 5 - 5 rounds
Press
65 * 5, 75 * 5, 85 * 5
95 * 5, * 5, * 5
(between sets, 20lb DB curls, 5 sets of 10)

SSB Squat
60 * 5, 70 * 5,80 * 5, 90 * 5, 100* 5

Abz - Incline situps (1) 4 sets of 10, 20kg side bend 12/12

a few sets of band curls after

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Jul 28, 2020 9:07 pm

Tue 7/28/2020

Jog - 2.76 miles, 31:23, 11:22 min/mile
Trying to be more deliberate about warming up and trying to get ab work in every day. Before the run did my full YRG warmup, some calf raises, and lunges. Then after run did some more lunges, calf raises, and some planks.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Jul 29, 2020 9:17 pm

Wed 7/29/2020

Warm up -20kg swing x 10, push up x 7, 20kg goblet squat x 5 - 5 rounds

Press
45 x 5, 60 x 5, 70 x 5 (band rows between sets)
75 x 5, 90 x 5, 100 x 8 (face pulls between sets)
90 x 5, x 5, x 5 (band rows, BW good mornings, BW squats between sets)

Squat
45 x 5, 50 x 5, 60 x 5, 65 x 10 (push ups x 5 between sets)

SSB
60 x 5, 75 x 5, 85 x 5, 95 x 5, 105 x 5 (band pull aparts between sets, 1 set of DB rows between last sets)

DB Row 35 x 5/5, 15/15

SSB Good morning 60 x 12

Incline sit up (2) x 10, 10, 10, 5, 5
Superset with BB curls
45 x 10, 50 x 10, 55 x 10

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Aug 01, 2020 10:08 pm

Thu 7/30/2020
Off

Fri 7/31/2020
Run - home to trail start - (.7 miles) 6:41, 10:15 min/mil
followed by a series of runs with walking breaks of varying times
This was a really hot day. Brutally hot. I went into the run with no plan. The series of run walks took a lot out of my legs. Later that evening went ot a local park/garden and spent 3 hours walking. That didn't help.

Sat 8/1/2020
Warm up
20kg swing x 10, pushup x 7, 20kg goblet squat x 5 - 5 rounds

Bench
60 x 5, 75 x 5, 90 x 5 (16kg cleans 5/5 between sets)
95 x 5, 110 x 5, 125 x 10 (12kg snatch 5/5 between sets)
110 x 5, x 5, x 5 (band pull aparts and bw squats between sets)

Deadlift
135 x 5, 155 x 5, 175 x 8
135 x 5, x 5, x 5 (pushups x 5 between most sets)

Straight Leg Deadlift
48 x 20

Abs
planks, 12kg twisting deadlifts, planks, 12kg side bends, planks
----

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newguy
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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Aug 04, 2020 2:34 am

Sun 8/2/2020
off (I did kayak for 2+ hours, but it was fairly low key.)

Mon 8/3/2020

Jog - 30:02, 2.4 miles, 12:15 min/mile

God awful jog. Legs dead. Tired. Hot. Wind in my face. Thought I was going to die.

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JasonC
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Re: Don't Call it a Comeback 2.0

Post by JasonC » Tue Aug 04, 2020 4:28 pm

How are you finding the YRG warmups?

I drank the PTP "no warmups" Kool-Aid and never looked back, but I'm 20 years older now (!!) and maybe I should revisit that whole question.
leansoliddogs.blog

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newguy
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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Aug 04, 2020 5:52 pm

JasonC wrote:
Tue Aug 04, 2020 4:28 pm
How are you finding the YRG warmups?

I drank the PTP "no warmups" Kool-Aid and never looked back, but I'm 20 years older now (!!) and maybe I should revisit that whole question.
I think I need to do even more of a warm up.

My warm up before lifting is a bit more intense/extensive and by the time I lift I am warmed up and then some. But I think it helps a lot.

My warming up before the jogging is a bit lazy and I would be better served increasing it. I essentially do a bit of stretching, mobility work, and then walk to my jogging spot. But I'm thinking of adding in either some BW work, KB work, and maybe even a few easy strides. THEN do the "jogging."

You're in much better shape than I am, so what you are doing is working. But for me, I think not warming up properly and thoroughly has been a mistake and I need to get better at it.
Last edited by newguy on Wed Aug 05, 2020 12:38 am, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Aug 05, 2020 12:37 am

Tue 8/4/2020

Warm up
20kg swings x 10, 7 pushups, 20kg goblet squats x 5 - 5 rounds (getting easier. Each round still leaves me out of breath, but recovering faster)

Press
45 x 5, 60 x 5, 70 x 5
80 x 5, 95 x 5, 105 x 10 (Between warm up sets and these did DB curls, 20s for a total of 5 sets of 10)
95 x 5, 5, 5 (between sets BW good mornings and BW squats)

Squat
45 x 5, 55 x 5, 60 x 5, 70 x 12
SSB 70 x 5, 80 x 5, 90 x 5, 100 x 5, 110 x 5 (nothing between sets. Tired.)

DB row 35 x 5/5, 17/17, 5/5
GM SSB 60 x 15
Incline sit ups (2) 12, 9 (ab cramp)
Incline knee lift (2) 9 (ab cramp)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Aug 07, 2020 1:39 am

Wed 8/5/2020

Jog - 30:13, 2.56 miles, 11:48 min/mile
Way too hot...and legs tired.

Thu 8/6/2020
Warm up
12kg snatch 10/10, BW squat 5 - 5 rounds

Bench
60 x 5, 75 x 5, 90 x 5
105 x 5, 120 x 5, 135 x 12
120 x 5, 5, 5
Between sets rotated 20kg swing x 10 and squat - some 20kg, some 16, some 12, etc.
DB curls 20s x 5 sets of 10.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Aug 08, 2020 10:11 pm

Fri 8/7/2020
off

Sat 8/8/2020
Warm up
20kg swing x 10, BW squat x 10, pushup x 5 - 5 rounds
1 more set of swings for 6 sets total 20kg swing

Deadlift
135 x 5, 145 x 3, 165 x 3, 185 x 10 (between sets superset incline press with angle bar and blast strap rows)
145 x 5, 5, 5, 5 (between sets pushups x 10 and DB curls 25s x 10)
Straight Leg Deadlift - 50 x 20
Ab work - plank, 16kg twisting deadlift, plank, 16kg side bends, plank

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Aug 09, 2020 8:24 pm

Sun 8/9/2020

warm up - hindu squat, hindu pushup, leg raises circuit x 2
lunges, forward, back, side
jog 2.76 miles, 32:40, 11:51 min/mile

slow, but more because I was going slow and less because that was the fastest I could go. Legs felt a bit stronger, lungs felt stronger.
Last edited by newguy on Wed Aug 12, 2020 1:41 am, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Aug 11, 2020 1:38 am

Mon 8/10/2020

Jog - 2.06 miles, 25:47, 12:31 min/mile
God awful jog. I dogged it. But I still didn't feel like I was dying. It's just really hot and running at this time (5:00 ish) sucks. Running right into the wind or running slightly uphill. Oh well. It will make me stronger in the long run.
Last edited by newguy on Wed Aug 12, 2020 1:41 am, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Aug 12, 2020 1:41 am

Tue 8/11/2020

Warm up
20kg swing x 10, 5 push ups 12kg goblet squats x 5 - 5 rounds, + 1 more set of swings

Press
45 x 5, 60 x 5, 70 x 5
90 x 5, 100 x 3, 110 x 7
100 x 5, 5, 5, 5 supersetted with DB row 35 x 10/10, 10/10, 10/10, 10/10
Incline Sit ups (2) 10, 10, 8, 5, 5 (during clean up)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Aug 13, 2020 12:58 am

Wed 8/12/2020

Warm up
mobility work, YRG opening sequence
12kg long cycle switch on the minute - 6:00 on/1:00 off, 4:00 on/1:00 off, 4:00 on 1:00 (14)
YRG opening sequence
---
It's just too hot. I'm not feeling the running. Decided to do a really light, just break a small sweat and move the body session.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Aug 14, 2020 2:33 am

Thu 8/13/2020

Warm up
20kg swing 10, push up 5, 12kg squat 5 - 5 rounds

Squat
45 x 5, 60 x 5, 65 x 5, 75 x 5

SSB Squat
60 x 5, 70 x 5, 80 x 5, 90 x 5, 105 x 5, 105 x 5, 115 x 5

DB curls (between SSB sets) 25s x 5 sets of 10

SSB Good morning
65 x 15

Ab - incline situp (2) x 12, band GM x 10, 20 kg side bend x 10/10 - three rounds
---
10,000 steps (1)
Last edited by newguy on Sat Aug 15, 2020 9:49 pm, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Aug 15, 2020 9:45 pm

Fri 8/14/2020
Off
10,000 steps (2)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Aug 15, 2020 9:49 pm

Sat 8/15/2020

Warm up
16kg snatch 10/10, BW squat x 5 - 3 rounds
12kg snatch 10/10, BW squat x 5 - 1 round

Bench
60 x 5, 75 x 5, 90 x 5
110 x 5, 125 x 3, 140 x 5
150 x 5, 165 x 3, 185 x 1

Incline (angle bar) 100 x 4 sets of 10, rotated with
BB curl 55 x 4 sets of 10
Ab work - plank rotated with laying leg lifts (12) - 3 rounds

10,000 steps (3)
Last edited by newguy on Sun Aug 16, 2020 9:15 pm, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Aug 16, 2020 9:15 pm

Sun 8/16/2020

Warm up
20kg swing x 10, push up x 5, 12kg squat x 5 - 5 rounds

Deadlift
135 x 5, 155 x 5, 175 x 3, 195 x 5

SLD - 51 x 20

DB Row 35 x 5/5, 20/20

Abs - incline sit ups (1) 2.5 x 17, + 3 bw
--
Brutally hot in the garage. Sweltering. Just did the bare minimum.

10,000 steps(4)

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Re: Don't Call it a Comeback 2.0

Post by Bram » Mon Aug 17, 2020 3:19 am

newguy wrote:
Tue Aug 04, 2020 2:34 am

Mon 8/3/2020

Jog - 30:02, 2.4 miles, 12:15 min/mile

God awful jog. Legs dead. Tired. Hot. Wind in my face. Thought I was going to die.
Sounds rough my guy <<<<q
"When you seek it, you cannot find it.” — Zen riddle

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newguy
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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Aug 18, 2020 2:03 am

Bram wrote:
Mon Aug 17, 2020 3:19 am
newguy wrote:
Tue Aug 04, 2020 2:34 am

Mon 8/3/2020

Jog - 30:02, 2.4 miles, 12:15 min/mile

God awful jog. Legs dead. Tired. Hot. Wind in my face. Thought I was going to die.
Sounds rough my guy <<<<q
Brutal. I'm giving up running until the weather cools.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Aug 18, 2020 2:04 am

Mon 8/17/2020

KB 12kg 1 arm long cycle switch on the minute 6:00, 4:00, 4:00 (14)
--
That was all I could fit in today. Busy day.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Aug 19, 2020 2:42 am

Tue 8/18/2020

Warm up
20kg swing x 10, push up x 7, 16kg goblet squat x 5 - 5 rounds

Squat
50 x 5, 60 x 5, 70 x 5
80 x 5, 5, 5, 5

Good Morning
60 x 15, 15

DB row - 40 x 5/5, 3 sets of 8/8

Incline situp (3) 5, 5, 5
---
Another brutally hot day.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Aug 21, 2020 3:01 am

Wed 8/19/2020
off

Thu 8/19/2020
Warm up,
20kg swing x 10, pushup x 7, 16kg goblet squat x 5 - 4 rounds
24kg swing x 10, pushup x 7, 20kg goblet squat x 5 - 1 round

Press
65 x 5, 75 x 5, 80 x 5, 90 x 5, 105 x 7
95 x 5, 5, 5
Angle Bar incline press - 100 x 10, 10, 10
BB curl (rotated with last sets of press and incline press) 50 x 6 sets of 10
Incline situps (2) 15, leg lifts (2) 5 - 2 rounds

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Aug 23, 2020 6:49 pm

Fri 8/0/2020
off
------
Sat 8/21/2020

Warm up
20 kg swing x 10, pushup x 7, 16kg goblet squat x 5 - 4 rounds
24 kg swing x 10, pushup x 7, 20kg goblet squat x 5 - 1 round

Deadlift
140 x 5, 154 x 5, 185 x 10

SSB Squat
85 x 3 sets of 10

Straight Leg Deadlift
55 x 20

DB Row
40 x 10/10, 12/12

Incline situps (3) - 10, 10, 5, 5,

Brutally hot day. Really hard to get through sets.
------

Sun 8/23/2020
warm up - YRG intro, lunges, squats
12kg 1 arm long cycle (switch on minute) 10:00 on/1:00 off, 4:00 on/1:00 off, 2:00 on/1:00 off
(16)
Just and easy session to get the blood flowing. Did this earlier so not nearly as hot. But not comfortable either.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Aug 26, 2020 3:23 am

Mon 8/24
just did a walk with a 25 lb back pack up and down the drive, doing sets of squats at each turn, about 35 minutes.

----

Tue 8/25
Warm up
20kg swing x 10, push up x 7, 16kg goblet squat x 5 - 4 rounds
24kg swing x 10, pushup x 7, 20kg goblet squat x 5 - 1 round

Bench press
85 x 5, 100 x 5, 115 x 5
130 x 5, 5, 5, 5

Standing DB press
45s x 10, 40s x 10, 40s x 10, 35s x 10
rotated with
BB curls 60 x 10, 10, 10, 10

Planks while cleaning up - tried to focus on squeezing abs during plank.
Abs cramped really bad on 5th plank.
Last edited by newguy on Thu Sep 03, 2020 1:56 pm, edited 1 time in total.

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