Another week gone. No swimming this week due to fall break. Upped the Op I/A to every other day. Ended my fourth Op cycle testing whether I could do 5 reps on the last set. Passed on squat, press and deadlift, only got 3 reps on pull-downs. Have increased the training max of the passed lift and desc...

First week of the 2018 season, i.e. off-season. 2 days of swimming, 3 days of strength training, 2 active rest / endurance (Maffetone, i.e. max 140 bpm): Monday Oct. 09 2017: Swimming practice, 1200 m in 56 min. Tuesday Oct. 10 2017: Op I/A 6/9, Zercher squats 75 kg * 3 sets * 5 reps, dumbbell bench...

Last month of football of the season. Mostly been swimming twice a week, football practice or game 2-3 times a week, strength training and active recovery sprinkled in. The weights is back to the Op I/A loads, so I will update on a weekly basis from now on. Distributed on days, I did: Saturday Septe...

A month of football gone by. Time for a quick recap. Focus have been on the football: Light weightlifting (Op I/A deload), football practice and games, and recovery walk. This week I started swimming practice, which will be two times a week until May. Distributed on days, I did: Thursday August 10th...

Long time, no update. I finished the Op I/A 3rd cycle right before the football practice started. Started a 4th cycle in the first week of practice (which was fairly easy). Had my first full smash mouth football practice this "fall" yesterday, and had a couple of minor injuries pop up this...

A big update after almost a week of vacation endning and work starting: Thursday July 20th 2017 Op I/A 4/9 - 3rd cycle. Worksets: Zercher squats 70 kg * 3 sets * 5 reps Dumbbell standing press 2 * 14 kg * 3 sets * 5 reps Pull downs 55 kg * 3 sets * 5 reps Hookgrib deadlift 105 * 1 set * 5 reps Frida...

Sunday July 16th 2017 Op I/A 2/9 - 3rd cycle and some walking shopping (1.9 km, 24:28). Worksets: Zercher squats 65 kg * 3 sets * 5 reps Dumbbell standing press 2 * 12 kg * 3 sets * 5 reps Pull downs 50 kg * 3 sets * 5 reps Hookgrib deadlift 95 * 1 set * 5 reps Monday July 17th 2017 Vacation hike (...

Thursday July 13th 2017 Another walk: Walking 4.1 km, 46 min, , 101 bpm, Friday July 14th 2017 Op I/A 1/9 - 3rd cycle. Worksets: Zercher squats 65 kg * 3 sets * 5 reps Dumbbell bench press 2 * 18 kg * 3 sets * 5 reps Pull downs 50 kg * 3 sets * 5 reps Hookgrib deadlift 95 * 1 set * 5 reps[/quote][/...

Tuesday July 11th 2017 Went for a walk with the heat monitor to bench mark my cardio. Also because I was a bit sore from Sunday's jog. Walking 4.1 km, 46 min, , 101 bpm, Wednesday July 12th 2017 Last pre Op I/A weightlifting session. Worksets: Zercher squats 60 kg * 3 sets * 5 reps Dumbbell standin...

Sunday July 9th 2017 Went for a jog. Later a bit of casual walking to get around town. Jogging 4.2 km, 36 min, avg btp 131. Walking 3.3 km, 45 min. Monday July 10th 2017 Still adding weight working up to the next Operator I/A cycle. Worksets: Zercher squats 55 kg * 3 sets * 5 reps Dumbbell bench pr...