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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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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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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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 8/8/2020

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.

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Re: Don't Call it a Comeback 2.0

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

Mon 8/9/2020

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.

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