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 week (strained hamstring and shoulder. Will deload the weightlifting and work up to the Op I/A weights like in the summer, while biting through the football season.
Distributed on days, I did:
Thursday July 27th 2017: Walking.
Friday July 28th 2017: Op I/A 3rd cycle 8/9, zercher squats 75 kg * 3 sets * 3 reps, dumbbell standing press 2 * 16 kg * 3 sets * 3 reps, Pull downs 60 kg * 3 sets * 3 reps, deadlift 110 kg * 3 reps.
Saturday July 29th 2017: Biking.
Sunday July 30th 2017: Op I/A 3rd cycle 9/9, zercher squats 80 kg * 2, 2, 5 reps, dumbbell bench press 2 * 22 kg * 2, 2, 5 reps, Pull downs 65 kg * 2, 2, 5 reps, deadlift 115 kg * 5 reps.
Monday July 31st 2017: Walking.
Tuesday August 1st 2017: Light football practice.
Wednesday August 2nd 2017 : Op I/A 4th cycle 1/9, zercher squats 70 kg * 3 sets * 5 reps, dumbbell standing press 2 * 12 kg * 3 sets * 5 reps, Pull downs 60 kg * 3 sets * 5 reps, deadlift 105 kg * 5 reps.
Thursday August 3rd 2017: Light football practice.
Friday August 4th 2017 : Op I/A 4th cycle 2/9, zercher squats 70 kg * 3 sets * 5 reps, dumbbell bench press 2 * 20 kg * 3 sets * 5 reps, Pull downs 60 kg * 3 sets * 5 reps, deadlift 105 kg * 5 reps.
Saturday August 5th 2017: Walking.
Sunday August 6th 2017: Walking.
Monday August 7th 2017 : Op I/A 4th cycle 3/9, zercher squats 70 kg * 3 sets * 5 reps, dumbbell standing press 2 * 12 kg * 3 sets * 5 reps, Pull downs 60 kg * 3 sets * 5 reps, deadlift 105 kg * 5 reps.
Tuesday August 8th 2017: HARD football practice.
Wednesday August 9th 2017: Op I/A deload.
Cytisus' Log
Re: Cytisus' Log
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 2017: Football practice.
Friday August 11th 2017: Op I/A deload.
Saturday August 12th 2017: Walking with 25 kg ruck.
Sunday August 13th 2017: Op I/A deload.
Monday August 14th 2017: Walking with 25 kg ruck.
Tuesday August 15th 2017: Football practice.
Wednesday August 16th 2017: Op I/A deload.
Thursday August 17th 2017: Football practice.
Friday August 18th 2017: Walking.
Saturday August 19th 2017: GAMEDAY.
Sunday August 20th 2017: Op I/A deload.
Monday August 21st 2017: Walking.
Tuesday August 22nd 2017: Football practice.
Wednesday August 23rd: Op I/A deload.
Thursday August 24th 2017: Football practice, helmets only.
Friday August 25th 2017: GAMEDAY.
Saturday August 26th 2017: Op I/A deload.
Sunday August 27th 2017: Walking.
Monday August 28th 2017: Op I/A deload.
Tuesday August 29th 2017: Football practice.
Wednesday August 30th: Op I/A deload.
Thursday August 31st 2017: Football practice.
Friday September 1st 2017: Op I/A deload.
Saturday September 2nd 2017: Walking.
Sunday September 3rd 2017: Op I/A deload.
Monday September 4th 2017: Swimming practice.
Tuesday September 5th 2017: Football practice.
Wednesday September 6thth: Swimming practice.
Thursday September 7th 2017: Football practice.
Friday September 8th 2017: Walking.
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 2017: Football practice.
Friday August 11th 2017: Op I/A deload.
Saturday August 12th 2017: Walking with 25 kg ruck.
Sunday August 13th 2017: Op I/A deload.
Monday August 14th 2017: Walking with 25 kg ruck.
Tuesday August 15th 2017: Football practice.
Wednesday August 16th 2017: Op I/A deload.
Thursday August 17th 2017: Football practice.
Friday August 18th 2017: Walking.
Saturday August 19th 2017: GAMEDAY.
Sunday August 20th 2017: Op I/A deload.
Monday August 21st 2017: Walking.
Tuesday August 22nd 2017: Football practice.
Wednesday August 23rd: Op I/A deload.
Thursday August 24th 2017: Football practice, helmets only.
Friday August 25th 2017: GAMEDAY.
Saturday August 26th 2017: Op I/A deload.
Sunday August 27th 2017: Walking.
Monday August 28th 2017: Op I/A deload.
Tuesday August 29th 2017: Football practice.
Wednesday August 30th: Op I/A deload.
Thursday August 31st 2017: Football practice.
Friday September 1st 2017: Op I/A deload.
Saturday September 2nd 2017: Walking.
Sunday September 3rd 2017: Op I/A deload.
Monday September 4th 2017: Swimming practice.
Tuesday September 5th 2017: Football practice.
Wednesday September 6thth: Swimming practice.
Thursday September 7th 2017: Football practice.
Friday September 8th 2017: Walking.
Re: Cytisus' Log
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 September 9th: Football game.
Sunday September 10th: Op I/A deload.
Monday September 11th: Swimming practice.
Tuesday September 12th: Football practice.
Wednesday September 13th: Swimming practice.
Thursday September 14th: Football practice.
Friday September 15th: Op I/A deload.
Saturday September 16th: Active recovery (walking).
Sunday September 17th: Op I/A deload.
Monday September 18th: Swimming practice.
Tuesday September 19th: Football practice.
Wednesday September 20th: Swimming practice.
Thursday September 21st: Football practice.
Friday September 22nd: Active recovery (walking).
Saturday September 23rd: Football game.
Sunday September 24th: Op I/A deload.
Monday September 25th: Swimming practice.
Tuesday September 26th: Football practice.
Wednesday September 27th: Swimming practice.
Thursday September 28th: Football practice.
Friday September 29th: Op I/A deload.
Saturday September 30th: Active recovery (walking).
Sunday October 1st: Football practice.
Monday October 2nd: Swimming practice.
Tuesday October 3rd: Football practice.
Wednesday October 4th: Op I/A 4/9.
Thursday October 5th: Football practice.
Friday October 6th: Active recovery (walking & biking).
Saturday October 7th: Football game.
Sunday October 8th: Op I/A 5/9.
Distributed on days, I did:
Saturday September 9th: Football game.
Sunday September 10th: Op I/A deload.
Monday September 11th: Swimming practice.
Tuesday September 12th: Football practice.
Wednesday September 13th: Swimming practice.
Thursday September 14th: Football practice.
Friday September 15th: Op I/A deload.
Saturday September 16th: Active recovery (walking).
Sunday September 17th: Op I/A deload.
Monday September 18th: Swimming practice.
Tuesday September 19th: Football practice.
Wednesday September 20th: Swimming practice.
Thursday September 21st: Football practice.
Friday September 22nd: Active recovery (walking).
Saturday September 23rd: Football game.
Sunday September 24th: Op I/A deload.
Monday September 25th: Swimming practice.
Tuesday September 26th: Football practice.
Wednesday September 27th: Swimming practice.
Thursday September 28th: Football practice.
Friday September 29th: Op I/A deload.
Saturday September 30th: Active recovery (walking).
Sunday October 1st: Football practice.
Monday October 2nd: Swimming practice.
Tuesday October 3rd: Football practice.
Wednesday October 4th: Op I/A 4/9.
Thursday October 5th: Football practice.
Friday October 6th: Active recovery (walking & biking).
Saturday October 7th: Football game.
Sunday October 8th: Op I/A 5/9.
Re: Cytisus' Log
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 press 2 * 22 kg * 3 sets * 5 reps, pull downs 65 kg * 3 sets * 5 reps, hookgrib deadlift 110 kg * 1 set * 5 reps.
Wednesday Oct. 11 2017: Swimming practice, 1100 m in 55 min.
Thursday Oct. 12 2017: Op I/A 7/9, Zercher squats 80 kg * 3 sets * 3 reps, dumbbell standing press 2 * 16 kg * 3 sets * 3 reps, pull downs 70 kg * 3 sets * 3 reps, hookgrib deadlift 120 kg * 1 set * 3 reps.
Friday Oct 13 2017: Incline treadmill walking, 30 min 15% incline 2.1 km max bpm 142; Yoga 55 min.
Saturday Oct 14 2017: Op I/A 8/9, Zercher squats 80 kg * 3 sets * 3 reps, dumbbell bench press 2 * 24 kg * 3 sets * 3 reps, pull downs 70 kg * 3 sets * 3 reps, hookgrib deadlift 120 kg * 1 set * 3 reps.
Sunday Oct 15 2017: Incline treadmill walking, 30 min 15% incline 2.1 km, max bpm 142, 1 1min pause.
Starting to think about how to structure the next couple of month. The goal is fat loss (getting the waist down to 93 cm for a 1:2 waist to height ratio). Prefers a strength orientated training, so I will probably do Op I/A 3 times a week, swimming 2 times a week, and 2 Maffetone incline treadmill walking.
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 press 2 * 22 kg * 3 sets * 5 reps, pull downs 65 kg * 3 sets * 5 reps, hookgrib deadlift 110 kg * 1 set * 5 reps.
Wednesday Oct. 11 2017: Swimming practice, 1100 m in 55 min.
Thursday Oct. 12 2017: Op I/A 7/9, Zercher squats 80 kg * 3 sets * 3 reps, dumbbell standing press 2 * 16 kg * 3 sets * 3 reps, pull downs 70 kg * 3 sets * 3 reps, hookgrib deadlift 120 kg * 1 set * 3 reps.
Friday Oct 13 2017: Incline treadmill walking, 30 min 15% incline 2.1 km max bpm 142; Yoga 55 min.
Saturday Oct 14 2017: Op I/A 8/9, Zercher squats 80 kg * 3 sets * 3 reps, dumbbell bench press 2 * 24 kg * 3 sets * 3 reps, pull downs 70 kg * 3 sets * 3 reps, hookgrib deadlift 120 kg * 1 set * 3 reps.
Sunday Oct 15 2017: Incline treadmill walking, 30 min 15% incline 2.1 km, max bpm 142, 1 1min pause.
Starting to think about how to structure the next couple of month. The goal is fat loss (getting the waist down to 93 cm for a 1:2 waist to height ratio). Prefers a strength orientated training, so I will probably do Op I/A 3 times a week, swimming 2 times a week, and 2 Maffetone incline treadmill walking.
Re: Cytisus' Log
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 descreased it for the pull-down.
Added some Dan John Strength Standard tests after training. Found my first weakness by failing the 24 kg kettlebell press test. The blog post describing the strength standards: http://danjohn.net/2013/04/strength-sta ... n-seattle/
Monday Oct 16th 2017: Op I/A 9/9, zercher squats 85 kg * 2, 2, 5 reps, dumbbell press 2 * 18 kg * 2, 2, 5 reps, pull-downs 75 kg * 2, 2, 3 (rep max) reps, hookgrip deadlift 125 kg * 5. Goblet squat test passed.
Tuesday Oct 17th 2017: Treadmill walking, 15% incline, 4.2 km/h, avg bpm 129. Push-up test passed.
Wedneysday Oct 18th 2017: Op I/A 1/9, zercher squats 75 kg * 3 sets * 5 reps, dumbbell bench press 2 * 20 kg * 3 sets * 5 reps, pull-downs 55 kg * 3 sets * 5 reps, hookgrip deadlift 110 kg * 1 set * 5 reps. Hinge test passed.
Thursday Oct 19th 2017: Running, 4.4 km, 40 min, avg bpm 129.
Friday Oct 20th 2017: Op I/A 2/9, zercher squats 75 kg * 3 sets * 5 reps, dumbbell press 2 * 14 kg * 3 sets * 5 reps, pull-downs 55 kg * 3 sets * 5 reps, hookgrip deadlift 110 kg * 1 set * 5 reps. Bat-wings test passed.
Saturday Oct 21st 2017: Treadmill walking, 15% incline, 4.2 km/h, avg bpm 129. Goblet squat 24 kg * 10 reps test passed.
Sunday Oct 22nd 2017: Op I/A 3/9, same as 1/9. Kettlebell press (24kg * 5 reps) failed.
Added some Dan John Strength Standard tests after training. Found my first weakness by failing the 24 kg kettlebell press test. The blog post describing the strength standards: http://danjohn.net/2013/04/strength-sta ... n-seattle/
Monday Oct 16th 2017: Op I/A 9/9, zercher squats 85 kg * 2, 2, 5 reps, dumbbell press 2 * 18 kg * 2, 2, 5 reps, pull-downs 75 kg * 2, 2, 3 (rep max) reps, hookgrip deadlift 125 kg * 5. Goblet squat test passed.
Tuesday Oct 17th 2017: Treadmill walking, 15% incline, 4.2 km/h, avg bpm 129. Push-up test passed.
Wedneysday Oct 18th 2017: Op I/A 1/9, zercher squats 75 kg * 3 sets * 5 reps, dumbbell bench press 2 * 20 kg * 3 sets * 5 reps, pull-downs 55 kg * 3 sets * 5 reps, hookgrip deadlift 110 kg * 1 set * 5 reps. Hinge test passed.
Thursday Oct 19th 2017: Running, 4.4 km, 40 min, avg bpm 129.
Friday Oct 20th 2017: Op I/A 2/9, zercher squats 75 kg * 3 sets * 5 reps, dumbbell press 2 * 14 kg * 3 sets * 5 reps, pull-downs 55 kg * 3 sets * 5 reps, hookgrip deadlift 110 kg * 1 set * 5 reps. Bat-wings test passed.
Saturday Oct 21st 2017: Treadmill walking, 15% incline, 4.2 km/h, avg bpm 129. Goblet squat 24 kg * 10 reps test passed.
Sunday Oct 22nd 2017: Op I/A 3/9, same as 1/9. Kettlebell press (24kg * 5 reps) failed.