old guy's nothing special training log

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

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dead man walking
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Re: getting older . . .

Post by dead man walking » Mon Mar 23, 2015 10:41 pm

mar 23

wt 185

hr 46

bench x 50 reps @ 95 lb

erg x15 min easy

back and mobility

easing into something--not sure what just yet
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Re: getting older . . .

Post by syaigh » Tue Mar 24, 2015 6:49 pm

Set an American record in USAPL raw masters? :)

If we fatten you up to 206 lbs, there is yet to be a record set. :)
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Re: getting older . . .

Post by dead man walking » Wed Mar 25, 2015 11:50 pm

maar 25

wt 186

deadlift 56 x 95 lbs

db clean and press 56 x 2 x 20 lbs

erg 20 mins easy

exceeded 30 million meters lifetime on the erg
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Re: getting older . . .

Post by dead man walking » Mon Apr 13, 2015 11:55 pm

apr 13

wt 189

hr 46

sugaring is over, easing back into training

squat 2 x 5 x 95

bench 2 x 5 x 95

row 20 min
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Re: getting older . . .

Post by dead man walking » Tue Apr 14, 2015 11:24 pm

apr 14

wt 188

hr 47

dead 5 x 95, 5x125

press2 x 5 x 95

erg x 30 min, easy

tendon-something in right elbow. getting a flex bar. hope that will be magic.
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Re: getting older . . .

Post by dead man walking » Wed Apr 15, 2015 11:14 pm

apr 15

wt 189

hr 47

squat 3 x 5 x 95

bench 3 x 5 x 95

erg x 30 mins easy
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Re: getting older . . .

Post by dead man walking » Fri Apr 17, 2015 11:09 pm

apr 17

wt 189

hr 48

deadlift 5 x 95/115/135

press 3x 5 x 95

erg warm-up x 10 min

5k, final hr 85+%
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Re: getting older . . .

Post by DikTracy6000 » Sat Apr 18, 2015 12:37 pm

dead man walking wrote:maar 25

wt 186

deadlift 56 x 95 lbs

db clean and press 56 x 2 x 20 lbs

erg 20 mins easy

exceeded 30 million meters lifetime on the erg
Very impressive on 30 million anything! That almost circumnavigates the earth.

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Re: getting older . . .

Post by baffled » Sat Apr 18, 2015 7:44 pm

dead man walking wrote:maar 25

wt 186

deadlift 56 x 95 lbs

db clean and press 56 x 2 x 20 lbs

erg 20 mins easy

exceeded 30 million meters lifetime on the erg
That's amazing. Well done, sir.
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Re: getting older . . .

Post by syaigh » Sat Apr 18, 2015 10:51 pm

Wow
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Re: getting older . . .

Post by dead man walking » Sun Apr 19, 2015 4:35 pm

isn't consistency key for us middling performers?
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Re: getting older . . .

Post by dead man walking » Mon Apr 20, 2015 10:59 pm

apr 20

hr 47

squat and bench press 3 x 5 x 95

db row 3 x 8 x 50

erg warm up x 3 min
easy x 20 min
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Re: getting older . . .

Post by dead man walking » Thu Apr 23, 2015 11:34 pm

apr 23

erg warm-up x 15 min

2 x 10 min at roughly 5k pace

6,900+ meters total
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Re: getting older . . .

Post by dead man walking » Mon Apr 27, 2015 11:44 pm

apr 28

back trouble

bodyweight squats, push-up, and mobility. barely a workout, but pain-free.
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Re: getting older . . .

Post by dead man walking » Fri May 01, 2015 10:08 pm

may 1

my back is still wrong.

a.m.: fourth day of foundation training. too early to tell whether it's helping.

p.m.: ran slowly, with even slower walking interspersed.

also bodyweight squats, push-ups, split squats with 12 kg bell.

35 min total.

hoping this sort of program will work
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Re: getting older . . .

Post by dead man walking » Sun May 03, 2015 11:36 pm

may 3

wt 189

hr 49

yesterday run/walk 38 min

today run/walk 51 min
approx 5.5k, level, soft turf
avg hr 110, max 134

losing weight has been key in my being able to run without discomfort (so far). i'm thinking of doing a 5k in june. i'll need to get under 180 (10% bodyfat), to be happy with my performance. i won't lose 10 lbs in a month, but i'll get back on my "diet to be an aging stud."
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Re: getting older . . .

Post by dead man walking » Mon May 04, 2015 11:04 pm

may 4

hr 55 (elevated)

wt 189

walk/run approx 5k in 42 min
level, soft turf
avg hr 120+, max 135+

bw squats 3x30, push-ups 3x15
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Re: getting older . . .

Post by dead man walking » Wed May 06, 2015 11:59 pm

may 6

hr 55 (switched from rowing to running and my resting hr has jumped about 10 beats. what's that?)

wt 189

4 x 400 (approx) repeats, with 400 (approx) walk/run recovery

drills, plus 1k walk/run warm up

#1,2,3 in about 2 min 10 sec
#4 in about 1 min 50 sec

on soft turf, slightly uneven

finish with planks
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Re: getting older . . .

Post by dead man walking » Fri May 08, 2015 10:01 am

may 7

wt 190

hr 55

foundation routine in the a.m.

p.m. a little stiff and sore after yesterday's intervals

walk 3+ miles, 48 min, 92 avg hr
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Re: getting older . . .

Post by dead man walking » Sat May 09, 2015 11:45 pm

may 9

a few warm-up drills

run walk (approx) 2.5 miles

34 min

on turf (which is getting hard, but rain forecast tomorrow)

finish with planks
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Re: getting older . . .

Post by syaigh » Sun May 10, 2015 12:26 am

I sense you are picking up running as an activity . . . . :)

PS, you need to update the fatty thread with your 35 lb weight loss. :)
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Re: getting older . . .

Post by dead man walking » Sun May 10, 2015 1:04 pm

my back tightens up when i row, so i've gone to running, which doesn't bother it now that i'm so svelte. i'm figure the back will eventually improve. it has in the past.

isn't the fatty thread dead? if shaf were to start posting there, i might update my results. i could even report what i eat for breakfast.
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Re: getting older . . .

Post by Holland Oates » Sun May 10, 2015 2:09 pm

dead man walking wrote:my back tightens up when i row, so i've gone to running, which doesn't bother it now that i'm so svelte. i'm figure the back will eventually improve. it has in the past. isn't the fatty thread dead? if shaf were to start posting there, i might update my results. i could even report what i eat for breakfast.

Rowing was either or for my low back. If my low back was iffy rowing was a temporary fix. Felt good during and worse the next day. Riding my bike is the same. Running and skipping rope are the only things that don't beat up my low back.

Holding a deep goblet squat helps my low back more than anything else.

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Re: getting older . . .

Post by dead man walking » Sun May 10, 2015 2:17 pm

rowing never bothered my back until this year. i've been doing the foundation training routine for my back. too early to tell how effective it is.

i haven't been doing goblet squats, but have been doing amozov squats, which let me go relatively deep and seem to help with mobility generally.

in my old age, i'm becoming a convert to being skinny and mobile. strong is good, but strong and broke isn't.
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Re: getting older . . .

Post by Holland Oates » Sun May 10, 2015 3:25 pm

dead man walking wrote:rowing never bothered my back until this year. i've been doing the foundation training routine for my back. too early to tell how effective it is.

i haven't been doing goblet squats, but have been doing amozov squats, which let me go relatively deep and seem to help with mobility generally.

in my old age, i'm becoming a convert to being skinny and mobile. strong is good, but strong and broke isn't.
I don't do heavy goblets. I mainly just use them as a counterweight and for extra upper and low back stretch. I'm a bit younger than you but I'm with you on being fit, mobile and strong enough. I'm struggling with the strong enough part but thankfully I'm too busy to worry about it.

Nightman had me doing prisoner squats before my work schedule changed. Now I'm just waiting for my body to adjust to the new hours.
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