The 104 week experiment
Re: The 104 week experiment
I ended the base building block early. The pain is getting better now, and will use the current week (a planned recovery week) to recover more. I will see if I can start Operator next week (possibly starting with an empty bar for the squats). For conditioning, I am not sure what to run yet. On the one hand, the 10 km in an hour from Capacity sounds attractive (3 x LSS). If you add some speed work, it turns into Hybrid (2 x LSS + HIC). Black Pro gives one E and 2 HICs per week. I simply need to think about it
Re: The 104 week experiment
Saturday 20 August 2022
Two hours of Katori Shinto Ryu
Training again after several years. We went through kenjutsu and a bit of bojutsu. Good to have another training session in
Two hours of Katori Shinto Ryu
Training again after several years. We went through kenjutsu and a bit of bojutsu. Good to have another training session in
Re: The 104 week experiment
Monday 22 August
Capacity B2 W1D1 MxS@70%
Bench 3 x 5 @ 55 kg
Zercher squat 3 x 5 @ 20 kg
Assisted pull ups: 3 x 10
T = 23 min
I decided to run Capacity for now. The main targets are to move without pain, get the techniques dialed in and have fun. My cardio (LSS) is definitely not yet where I would like it to be. I suspect that part of my lower back/piriformis problem was caused by bad squat form, and simply going too fast. I thought having a linear progression on the squats, combined with using Zercher squats to force proper form, might be a good idea. The thinking here is that a Z-squat is basically a Goblet squat with a barbell. This would force proper bracing, etc.
Capacity B2 W1D1 MxS@70%
Bench 3 x 5 @ 55 kg
Zercher squat 3 x 5 @ 20 kg
Assisted pull ups: 3 x 10
T = 23 min
I decided to run Capacity for now. The main targets are to move without pain, get the techniques dialed in and have fun. My cardio (LSS) is definitely not yet where I would like it to be. I suspect that part of my lower back/piriformis problem was caused by bad squat form, and simply going too fast. I thought having a linear progression on the squats, combined with using Zercher squats to force proper form, might be a good idea. The thinking here is that a Z-squat is basically a Goblet squat with a barbell. This would force proper bracing, etc.
Re: The 104 week experiment
Tuesday 23 August 2022
Capacity B2W1 D2 LSS
Jog, as slow as possible.
T = 37:23; HRav = 137; HRmax = 151
This was a really slow jog. It is impossible to find a 'horizontal' bit to jog, so it was more jog on horizontal and downhill, walk on uphill.
Capacity B2W1 D2 LSS
Jog, as slow as possible.
T = 37:23; HRav = 137; HRmax = 151
This was a really slow jog. It is impossible to find a 'horizontal' bit to jog, so it was more jog on horizontal and downhill, walk on uphill.
Re: The 104 week experiment
Wednesday 24 August 2022
Didn't sleep at all. Didn't do my MxS. Planned on doing the LSS on Thursday evening, but puppy had some seizures. Ended up rushing him to the hospital on Friday morning. Never slept on Thursday night and took leave from work on Friday.
Didn't sleep at all. Didn't do my MxS. Planned on doing the LSS on Thursday evening, but puppy had some seizures. Ended up rushing him to the hospital on Friday morning. Never slept on Thursday night and took leave from work on Friday.
Re: The 104 week experiment
Saturday 27 August 2022
Capacity B2W1 D6 LSS (long run)
Slow jog
T = 1h08; HRav = 141; HRmax = 154
Went well, nice steady state training.
Capacity B2W1 D6 LSS (long run)
Slow jog
T = 1h08; HRav = 141; HRmax = 154
Went well, nice steady state training.
Re: The 104 week experiment
How is the pup?Reinout wrote: ↑Mon Aug 29, 2022 8:38 am Wednesday 24 August 2022
Didn't sleep at all. Didn't do my MxS. Planned on doing the LSS on Thursday evening, but puppy had some seizures. Ended up rushing him to the hospital on Friday morning. Never slept on Thursday night and took leave from work on Friday.
Re: The 104 week experiment
They can't seem to figure out what causes the seizures. He's still at the vet...TBPenguin wrote: ↑Mon Aug 29, 2022 2:15 pmHow is the pup?Reinout wrote: ↑Mon Aug 29, 2022 8:38 am Wednesday 24 August 2022
Didn't sleep at all. Didn't do my MxS. Planned on doing the LSS on Thursday evening, but puppy had some seizures. Ended up rushing him to the hospital on Friday morning. Never slept on Thursday night and took leave from work on Friday.
Re: The 104 week experiment
Monday 29 August
Day flew by. Didn't get a chance to do my MxS work in the evening. Did some GtG with push-ups, starting at four sets of three super strict.
Tuesday 30 August 06:34
Capacity B2 W2D2: LSS
As slow as possible (ASAP) jog: T = 45:29; HRav = 146; HRmax = 161.
Was quite a nice jog
Tuesday 30 August ~17:00
Capacity B2 W2D2: MxS
Bench: 5@20; 3@50; 2@60; 3 x 5@65 kg
Z-Squat: 3 x 5 @ 20 kg. I felt some rounding of the lower back at the bottom of the squat.
Assisted pull-ups: 3 x 12 reps
GtG 4 sets of 4 super strict push-ups
Wednesday 31 August 2022 06:37
Capacity B2 W2D3: LSS
ASAP jog: T = 46:14; HRav = 143; HRmax = 154
Really nice jog.
Day flew by. Didn't get a chance to do my MxS work in the evening. Did some GtG with push-ups, starting at four sets of three super strict.
Tuesday 30 August 06:34
Capacity B2 W2D2: LSS
As slow as possible (ASAP) jog: T = 45:29; HRav = 146; HRmax = 161.
Was quite a nice jog
Tuesday 30 August ~17:00
Capacity B2 W2D2: MxS
Bench: 5@20; 3@50; 2@60; 3 x 5@65 kg
Z-Squat: 3 x 5 @ 20 kg. I felt some rounding of the lower back at the bottom of the squat.
Assisted pull-ups: 3 x 12 reps
GtG 4 sets of 4 super strict push-ups
Wednesday 31 August 2022 06:37
Capacity B2 W2D3: LSS
ASAP jog: T = 46:14; HRav = 143; HRmax = 154
Really nice jog.
Re: The 104 week experiment
Because I'm an idiot, I did not keep this log up to date. I will try to update using my Polar log and memory. It is now difficult to track the pain-management retrospectively.
Wednesday 31 August 2022
Jog, d = 5 km; T = 46:14; HRav = 143; HRmax = 154.
Tuesday 6 September 2022
Jog, d = 5 km; T = 46:43; HRav = 141; HRmax = 153
The pain was getting worse, with increased need for pain killers. Tried stretching but that only gave relieve for a short time.
Friday 9 September - Saturday 17 September
Annual holiday.
Friday drive of ~4 hours, was in a lot of pain. Googled some of McGill's work. Lying prone immediately relieved the pain.
Saturday, another ~3 hours drive. Pain was less. Downloaded McGill's 'Back Mechanic'. From Sunday onward started with daily walks and doing the McGill 'big three'. After a week, the pain was coming down. Got a lumbar support pillow for the drive back (Saturday 17 September) and was pain-free for the first time in a long while. I ordered McGill's 'Back Mechanic', 'Gift of Injury', and 'Ultimate back fitness'. All three arrived on 3 October.
In the period of 18 September - 4 November no formal training occurred. In the beginning I was performing the McGill big three on a regular basis, but that petered out. Daily walking up to the end of September relieved a lot of pain. Because it worked, I stopped walking and doing the big three
I did regular 'puppy lifts' of getting the puppies (now 55 kg and 48 kg) into the car for weekly puppy school and regular visits to the vet. The one puppy has epileptic fits, but is on medication now.
Friday 4 November 2022
Pain free! Time to start moving again. Rereading 'Back Mechanic'.
Saturday 5 November 2022
First jog to test how I'll feel afterwards
Jog, d = 5 km; T = 47;43; HRav = 140; HRmax = 161
No pain afterwards. Felt good the next day.
Sunday 6 November 2022
Walk and puppy lifts for school.
Wednesday 31 August 2022
Jog, d = 5 km; T = 46:14; HRav = 143; HRmax = 154.
Tuesday 6 September 2022
Jog, d = 5 km; T = 46:43; HRav = 141; HRmax = 153
The pain was getting worse, with increased need for pain killers. Tried stretching but that only gave relieve for a short time.
Friday 9 September - Saturday 17 September
Annual holiday.
Friday drive of ~4 hours, was in a lot of pain. Googled some of McGill's work. Lying prone immediately relieved the pain.
Saturday, another ~3 hours drive. Pain was less. Downloaded McGill's 'Back Mechanic'. From Sunday onward started with daily walks and doing the McGill 'big three'. After a week, the pain was coming down. Got a lumbar support pillow for the drive back (Saturday 17 September) and was pain-free for the first time in a long while. I ordered McGill's 'Back Mechanic', 'Gift of Injury', and 'Ultimate back fitness'. All three arrived on 3 October.
In the period of 18 September - 4 November no formal training occurred. In the beginning I was performing the McGill big three on a regular basis, but that petered out. Daily walking up to the end of September relieved a lot of pain. Because it worked, I stopped walking and doing the big three
I did regular 'puppy lifts' of getting the puppies (now 55 kg and 48 kg) into the car for weekly puppy school and regular visits to the vet. The one puppy has epileptic fits, but is on medication now.
Friday 4 November 2022
Pain free! Time to start moving again. Rereading 'Back Mechanic'.
Saturday 5 November 2022
First jog to test how I'll feel afterwards
Jog, d = 5 km; T = 47;43; HRav = 140; HRmax = 161
No pain afterwards. Felt good the next day.
Sunday 6 November 2022
Walk and puppy lifts for school.