Block 2
Week 1, 70%
Body weight: 198 lbs
Notation is sets x reps x weight in lbs
SBike: Stationary bike
TM: Treadmill
AHR: Average heart rate
Day 1: 5x5x160 BP, 3x3x235 DL
Day 2: Run TM 3.5 miles, 30:26
Day 3: 5x5x160 BP, 3x3x235 DL
Day 4: Run, hilly course, 31:10, 3.81 mil
Day 5: 5x5x160 BP, 3x3x235 DL; after, 7 full-range dips, 2 dead-hang pull-ups, and 15 minutes SBike (4.14 mil; AHR 120)
Day 6: Run, trail (easy), 7.32 mil, 1:00:39
Day 7: Rest
Oh no I didn't: I never thought this would actually happen to me, but it did. When doing my first set of deadlifts on day 1, I split my shorts. Thank heavens I was wearing sweat pants on top of them. I suppose this is some kind of manly milestone or something.
Speed it up: Since I lost 5 lbs on my BP last block, I'm working on improving speed this time around. You know, that whole F=ma thing. Day 1's BP sets went well in that regard: the first 3 sets were very snappy and quick, and the last 2 sets were okay, but they required more effort on my part to keep them fast and smooth. We'll see if this makes a difference in six weeks.
Grip it good: On day 1, my grip started to fail on the second set of DLs. So, I switched to mixed grip for the third set--no problem. (I default to both palms down for DL.) On day 3, my grip (both palms down) started to fail on the third set of DL, but I made it through all right. On day 5, grip wasn't an issue. Classic grip progression.
Milestone: As far as I can tell from my older training logs, this is the first time that I've succeeded in completing an Operator/Black Pro week (3 days max strength, 2 HIC, 1 E of 60+ mins). As KBlack says, we shouldn't really add anything until we can consistently meet the stated minimums. Good to remember.
The one use for BCAAs: KBlack has mentioned that the one beneficial use for BCAAs is before exercising in a fasted state. I tried this for my day 2 run. I washed 5 grams of BCAAs down with water upon waking up; it tastes like grapefruit that's been sitting in the ashes of a campfire (Islay Scotch can be like that...). I didn't eat anything else except, immediately before running, a GU packet (100 cals) with a little water to wash it down. The run went great: energy levels didn't sag; I had no problems maintaining pace; and, so far at least, recovery is good.
Fatigues: This is the beginning of only my second block of nine sets of DL per week. I experienced significant fatigue (of the "heavy lifting fatigue" variety) almost immediately during the first block, and it didn't really clear except for in the recovery weeks (3-1-3-1) or in weeks in which I took an extra rest day. This block started much better: the fatigue didn't hit me until day 6, and I'm lifting significantly heavier weights this time around. The body adapts, as long as we don't venture into overtraining territory. However, I'm aware that I'm pushing very close to that limit. I'll have to monitor things carefully and pull back if necessary. Maintaining aerobic/running fitness (1) and progressing max strength (2) are my two priorities this block.
Notes:
The day 2 treadmill run was on the faster side of easy. HR upon finishing was 156; a minute and a half later, 115, which suggests a quick recovery.
During BP, I'm experiencing some nagging pain in my left brachialis only when lifting the weight off the rack. I don't feel it at all during the actual reps; only at the very beginning of the set. I suspect it's a "weak link" issue, but I'll continue to watch it.
The day 4 run was a wonderful confirmation that this program works well. The course was hilly (about 350 feet of elevation total), yet I ran it at roughly the same pace as the flat course (5-miler) from late last week. I could sense the strength in my legs, especially coming downhill, from all these deadlifts.
The day 6 run was absolutely lovely: I ran on a rails-to-trails path that winds through a conservation area, and at one point a 10-point buck bounded across the path maybe 20 yards ahead of me (where's a 30-06 when you need one...). Thrilling! However, I was "running under fatigue" from the start. Doing a long run after the third workout per week of high-frequency DLs is taxing, even during 70% week. I am considering whether to switch to Fighter, or OP I/A, or maybe taking my weekly rest day before the long run.
I had a bit of a stomachache on day 7; I'm pretty sure I didn't adequately re-hydrate after my run on the previous day. Dumb! And preventable. This is what Edgar Allan Poe calls "the imp of the perverse."
FortyP's 9 sets of Deadlift per week log
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FortyPlusRunner
- Posts: 184
- Joined: Mon Aug 14, 2017 12:19 am
Re: FortyP's 9 sets of Deadlift per week log
Last edited by FortyPlusRunner on Mon Nov 27, 2017 9:54 pm, edited 5 times in total.
Re: FortyP's 9 sets of Deadlift per week log
Congrats on the PR!FortyPlusRunner wrote:SPECIAL TESTING DAY BONUS EDITION
Warm-up: I walked to the gym at a decent clip with 10-15 pounds on my back in a backpack. I was ready to go when I got there; listening to some heavy Devin Townsend Project along the way probably helped.
Reminder: previous 1RM test for DL was 302. Body weight at the time was 222 lbs.
Deadlift: As I was most interested in seeing if there was any progress in DL, I decided to test it first.
I started with 3 reps at 135, which felt like pushing a feather. Good. A few minutes later I did 2 reps at 225. Not too bad--getting into the groove. I waited a few more minutes and pushed 1 rep at 275. It reminded me a lot of the single rep I did at 265 last week: I sensed the heaviness, but I could tell there was room for more.
So--preliminaries done, I set up the bar for 315 total and waited five minutes. I got in position, got tight, and pushed. OH MY HEAVENS THAT IS REALLY EFFING HEAVY. Relative calm and peace at the top of the movement. SLAM as I lower it, not quite as softly as I'd hoped. The second rep is actually easier because I'm over the shock of HOW FREAKING HEAVY this is. SLAM--two reps done. At the top of the third rep it's like the eye of the storm: a beautiful, calm, restful moment of lucidity. But the weight has to go back down. SLAM. There is no fuc*ing way that is coming up again. I'm done.
New 1RM for DL: 3x315 = 334, an increase of 32 lbs. Current body weight is 196, a decrease of 26 lbs. Hallelujah.
Bench press:
Reminder: previous 1RM test for BP: 235. Body weight at the time was 221 lbs.
I ripped through my warm-ups pretty easily: 5 x empty bar, 3 x 95, and 2 x 135. I waited about five minutes and then pressed a rep at 185. Not too heavy; there's room for more there.
I decided to go for the gusto, so I set the bar at 230 total, just under my former 1RM. I waited five minutes, got under the bar, got tight, and went for it. I get the weight in the air and realize THIS IS A LOT HEAVIER THAN I THOUGHT. Slowly I let it down to my chest, and it takes everything I have to push it back--agonizingly slowly. I'm never in danger of losing it, which is a comfort to me during this small moment of hell, but there is NO EFFING WAY I'M BRINGING IT DOWN AGAIN. I rack it after the first rep and that is that.
Disappointed, I take 10 lbs off, wait five minutes, and try again with 220. SAME F*KING DIFFERENCE. I push the one rep, never really in danger of losing it, but having no power to do anything more. Flashbacks of the really difficult 95% week dance in my head. Anyway, I'm done.
New 1RM for BP: 1x230 = 230, a decrease of 5 lbs. Current body weight is 196, a decrease of 25 pounds. Overall, a win, if just a slight setback.
Postmortem
The nine sets of DL per week in this block were obviously a big success. As is clear from previous entries, I was able to maintain aerobic condition while increasing DL max strength, so that's a win/win.
BP is a different story. Everything seemed to go well until 95% week, where it got really difficult really quickly. At the time, I mused that the decrease in BP volume in the second half of the block contributed to 95% week's difficulty.
It's worth noting that at no time in this block was my chest ever sore. Not once. Triceps, forearms, and shoulders yes; chest, no. That seems to suggest that it's time for accessory work if I want to increase BP max strength. Either that or maintain the high BP volume in the second half of the block, which will strengthen accessory muscles.
Also worth noting is that I was lifting with a very conservative training max (85%). This necessarily means that when you test, you are going to be working with weights that are significantly heavier than what you train with even in 95% week. I may consider running a block of J-Madd's "Warhorse" template to slowly bring my training max up.
In any case, I'm very happy with the progress in DL, and I'm glad I haven't lost much at all on BP, even with all the body weight I've lost since I last tested.
A few thoughts you might find to be of some use;
It looks like you tested your bench right after deadlift during the same session. If you're really looking for an accurate score maybe try testing it by itself. If your bench is stagnating in general, I've found one little trick (!) helps immensely, basically do a minimum of 4 sets every session regardless of load. It's a small increase in volume, but it really paid off in my case and helped me get past a plateau and break the magical 300. Give it a go for one or two blocks and you might be really surprised at what a big difference a small adjustment in volume makes.
Also, this might be blasphemy, but I find the retest method limiting. It's good for beginners or for your first time with TB to get a sense of how well the program works, but after that imo forcing progression makes more sense. Basing 6 weeks of programming on one day of testing isn't always a recipe for accuracy ime. You might find that by simply adding 5lbs to your BP max and starting a new block increases your strength beyond what your test day shows. Your body is basically forced to adapt and grow in response to the new, slightly heavier load.
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FortyPlusRunner
- Posts: 184
- Joined: Mon Aug 14, 2017 12:19 am
Re: FortyP's 9 sets of Deadlift per week log
Thanks!TangoZero wrote:Congrats on the PR!
A few thoughts you might find to be of some use;
It looks like you tested your bench right after deadlift during the same session. If you're really looking for an accurate score maybe try testing it by itself. If your bench is stagnating in general, I've found one little trick (!) helps immensely, basically do a minimum of 4 sets every session regardless of load. It's a small increase in volume, but it really paid off in my case and helped me get past a plateau and break the magical 300. Give it a go for one or two blocks and you might be really surprised at what a big difference a small adjustment in volume makes.
Also, this might be blasphemy, but I find the retest method limiting. It's good for beginners or for your first time with TB to get a sense of how well the program works, but after that imo forcing progression makes more sense. Basing 6 weeks of programming on one day of testing isn't always a recipe for accuracy ime. You might find that by simply adding 5lbs to your BP max and starting a new block increases your strength beyond what your test day shows. Your body is basically forced to adapt and grow in response to the new, slightly heavier load.
Yes, I'm planning to do more BP volume in the second half of the block this time around, which I didn't do last time. Glad to have your experienced corroboration on that.And yes, that is a reasonable approach on forcing progression. As J-Madd has said, testing costs something, especially when you're no longer a beginner. My inclination right now is not to test unless 95% week goes really, really well--like it did with DL this past block.
Thanks so much for the tips and advice! I appreciate it.
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FortyPlusRunner
- Posts: 184
- Joined: Mon Aug 14, 2017 12:19 am
Re: FortyP's 9 sets of Deadlift per week log
Block 2
Week 2, 80% (see note: actually 90% week with 90% training max, with correction on day 6)
Body weight: 199 lbs
Notation is sets x reps x weight in lbs
SBike: Stationary bike
TM: Treadmill
AHR: Average heart rate
Day 1: 3x5x185 BP, 3x3x265 DL
Day 2: Rest / Easy walk to work
Day 3: 3x5x185 BP, 3x3x265 DL
Day 4: Rest / Easy walk to & from work
Day 5: Run TM 3.5 miles, 30:24; HR at finish, 161; HR one minute later, 121; after, 10 dips and 1 pull-up
Day 6: 4x3x185 BP, 3x2x275 DL; SBike 4.3 miles, 15:00, AHR 121; after, 10 dips and 1 pull-up
Day 7: 2 hours of fairly continuous medium-duty yard work
Salvaging a Botched Block: At the beginning of this block, I rather innocently decided to see what it would be like to lift without a training max. I hadn't done that in a while and essentially wanted to remind myself what it was like. As you can tell from the notes below, I hit the wall about midway through the second week. (J-Madd actually has a chapter on this whole issue in his AA book.) However, I can salvage the block as follows. As it turns out, if I use a 90% training max from now on, my numbers for this week will be nearly identical to a standard 90% week. In other words, I'm "turning" these past two weeks into 80% and 90% weeks (assuming a 90% training max) for the purposes of going forward. That would mean a recovery week next week, which is what I really need anyway to let things "reset." After that, I'll just go into 75/85/95, with 90% training max. I should still be able to reap some benefits from this block.
Grip 2.0: My standard DL grip--both palms down--started failing on the first set on day 1. I made it through the first set (barely), and then switched to mixed grip for the final two sets. Still, the third set was dicey, grip-wise. Day 3 saw some improvement: I still switched to mixed grip for sets 2 and 3, but the third set was solid all around. I didn't mess around on day 6: I simply started the work sets with mixed grip, which worked fine, even though I sensed some slippage on the last rep of the last set.
Fixialis: I iced my sore brachialis the day before the start of this block. As I finished my BP warm-ups, I sensed a little leftover pain there and noticed that it started to flare up when I was applying pressure too quickly as I was lifting the weight off the rack. So, I slowed down my liftoff--really let myself get tight--and voilà, no more brachialis pain. I'll continue to use this new liftoff technique.
Weight a second: Before starting block 1 of nine sets of DL per week, my body weight was 194 lbs (and had been for a while). I'm now at 199, and my pants are fitting roughly the same. Still, weight gain is not conducive to maintaining aerobic running condition, which is my #1 long-term goal. Yes, a small body weight increase in the short-term is fine, but I will be making the switch back to Fighter or OP I/A fairly soon. A couple of intense strength-building blocks like this throughout the year are a fun change of pace and will reap long-term benefits, but I wouldn't want to sustain this too long.
Weight a dip: I'm contemplating substituting weighted dips for BP at some point in the future. The two sets of dips I did this week went very smoothly, and I've enjoyed doing dips in the past. In fact, they were a staple in what passed for my strength-endurance program in the past (when I did almost no max strength work). If anyone has experience / recommendations in this area, please chime in.
Notes: Three sets of BP on day 1 was all I had in me. As it was, the fifth rep on set three took a hefty effort, so I pulled the plug at that point. I'll see if I have four sets in me later in the week. DLs went fine on day 1; in fact, I was able to keep the movement smooth and tight against my shins and thighs most of the time (thank heavens for good sweat pants).
Day 2 was really busy--not just at work, but all day long. I rested but unwillingly, for even a little bit of exercise tends to help me with recovery. I'm wondering if day 3 will be difficult.
Day 3 was difficult for BP, but no worse than day 1. I sensed some deep soreness throughout my arms and middle back throughout BP, and the final rep of the final set was long and arduous. I am definitely at the limit of my BP strength. DL was heavy but went fine, though I sensed some mild soreness in my lower middle back and in my upper back around the armpits.
Day 4 was also a busy day, and I sensed a lot of overall fatigue that led me to two decisions. First, I'll rest two days before doing the final lifting day of the week (as in OP I/A). Second, I must re-adopt a training max to avoid burnout.
The day 5 treadmill run was invigorating and enjoyable. Taking an extra day off before the next lifting session was the right decision. The dips afterwards went very well--good to have those back in the mix.
Day 6 was the best of the week for BP: I began to sense some power in the reps, and I could have gone on to a fifth set but didn't. Instead, I threw in a set of 10 full-range dips after 15 mins of SBike. It wasn't surprising that I couldn't do many pull-ups: these heavy DLs are blasting my back (that's where I sense the most soreness from DL--that, and one side of my lower abdominals where I once had an abdominal tear).
The yard work on day 7 was unavoidable and probably burned a few calories. No soreness or anything afterwards, but I have to be careful to hydrate after such efforts (my inclination is to reach for a different kind of drink...).
Week 2, 80% (see note: actually 90% week with 90% training max, with correction on day 6)
Body weight: 199 lbs
Notation is sets x reps x weight in lbs
SBike: Stationary bike
TM: Treadmill
AHR: Average heart rate
Day 1: 3x5x185 BP, 3x3x265 DL
Day 2: Rest / Easy walk to work
Day 3: 3x5x185 BP, 3x3x265 DL
Day 4: Rest / Easy walk to & from work
Day 5: Run TM 3.5 miles, 30:24; HR at finish, 161; HR one minute later, 121; after, 10 dips and 1 pull-up
Day 6: 4x3x185 BP, 3x2x275 DL; SBike 4.3 miles, 15:00, AHR 121; after, 10 dips and 1 pull-up
Day 7: 2 hours of fairly continuous medium-duty yard work
Salvaging a Botched Block: At the beginning of this block, I rather innocently decided to see what it would be like to lift without a training max. I hadn't done that in a while and essentially wanted to remind myself what it was like. As you can tell from the notes below, I hit the wall about midway through the second week. (J-Madd actually has a chapter on this whole issue in his AA book.) However, I can salvage the block as follows. As it turns out, if I use a 90% training max from now on, my numbers for this week will be nearly identical to a standard 90% week. In other words, I'm "turning" these past two weeks into 80% and 90% weeks (assuming a 90% training max) for the purposes of going forward. That would mean a recovery week next week, which is what I really need anyway to let things "reset." After that, I'll just go into 75/85/95, with 90% training max. I should still be able to reap some benefits from this block.
Grip 2.0: My standard DL grip--both palms down--started failing on the first set on day 1. I made it through the first set (barely), and then switched to mixed grip for the final two sets. Still, the third set was dicey, grip-wise. Day 3 saw some improvement: I still switched to mixed grip for sets 2 and 3, but the third set was solid all around. I didn't mess around on day 6: I simply started the work sets with mixed grip, which worked fine, even though I sensed some slippage on the last rep of the last set.
Fixialis: I iced my sore brachialis the day before the start of this block. As I finished my BP warm-ups, I sensed a little leftover pain there and noticed that it started to flare up when I was applying pressure too quickly as I was lifting the weight off the rack. So, I slowed down my liftoff--really let myself get tight--and voilà, no more brachialis pain. I'll continue to use this new liftoff technique.
Weight a second: Before starting block 1 of nine sets of DL per week, my body weight was 194 lbs (and had been for a while). I'm now at 199, and my pants are fitting roughly the same. Still, weight gain is not conducive to maintaining aerobic running condition, which is my #1 long-term goal. Yes, a small body weight increase in the short-term is fine, but I will be making the switch back to Fighter or OP I/A fairly soon. A couple of intense strength-building blocks like this throughout the year are a fun change of pace and will reap long-term benefits, but I wouldn't want to sustain this too long.
Weight a dip: I'm contemplating substituting weighted dips for BP at some point in the future. The two sets of dips I did this week went very smoothly, and I've enjoyed doing dips in the past. In fact, they were a staple in what passed for my strength-endurance program in the past (when I did almost no max strength work). If anyone has experience / recommendations in this area, please chime in.
Notes: Three sets of BP on day 1 was all I had in me. As it was, the fifth rep on set three took a hefty effort, so I pulled the plug at that point. I'll see if I have four sets in me later in the week. DLs went fine on day 1; in fact, I was able to keep the movement smooth and tight against my shins and thighs most of the time (thank heavens for good sweat pants).
Day 2 was really busy--not just at work, but all day long. I rested but unwillingly, for even a little bit of exercise tends to help me with recovery. I'm wondering if day 3 will be difficult.
Day 3 was difficult for BP, but no worse than day 1. I sensed some deep soreness throughout my arms and middle back throughout BP, and the final rep of the final set was long and arduous. I am definitely at the limit of my BP strength. DL was heavy but went fine, though I sensed some mild soreness in my lower middle back and in my upper back around the armpits.
Day 4 was also a busy day, and I sensed a lot of overall fatigue that led me to two decisions. First, I'll rest two days before doing the final lifting day of the week (as in OP I/A). Second, I must re-adopt a training max to avoid burnout.
The day 5 treadmill run was invigorating and enjoyable. Taking an extra day off before the next lifting session was the right decision. The dips afterwards went very well--good to have those back in the mix.
Day 6 was the best of the week for BP: I began to sense some power in the reps, and I could have gone on to a fifth set but didn't. Instead, I threw in a set of 10 full-range dips after 15 mins of SBike. It wasn't surprising that I couldn't do many pull-ups: these heavy DLs are blasting my back (that's where I sense the most soreness from DL--that, and one side of my lower abdominals where I once had an abdominal tear).
The yard work on day 7 was unavoidable and probably burned a few calories. No soreness or anything afterwards, but I have to be careful to hydrate after such efforts (my inclination is to reach for a different kind of drink...).
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FortyPlusRunner
- Posts: 184
- Joined: Mon Aug 14, 2017 12:19 am
Re: FortyP's 9 sets of Deadlift per week log
Block 2
Week 3, Recovery (2-1-3-1 pattern this time around)
Body weight: 199 lbs
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: SBike 8.7 miles, 30:00, AHR 119
Day 2: Run TM, 3.6 miles, 30:00; HR at finish, 163; HR one minute later, 119
Day 3: 5x3xBW pull-ups; 1x6x244 WD; after, SBike 4.4 miles, 15:00, AHR 122
Day 4: SBike 9.05 miles, 30:00, AHR 114
Day 5: Rest / four short walks (15 mins each) around town
Day 6: Rest
Day 7: Run 7.15 miles, 1:00:08
Weighted Dips Test: Based on the strength of the dips I did last week, I decided to try weighted dips for the first time in...forever? I honestly can't remember if I've ever done them before. (I'm sure I've never owned a dip belt.) There was a handy dip belt in the gym (and not too greasy, yay). I warmed up with one set of 5 reps at BW and one set of 3 at 224 (+ 25-lb). Then I waited a full five minutes and went for as many reps as possible at 244 (+ 45-lb). My form on the sixth rep was passable--slow, but passable. So, my estimated 1RM for weighted dips is 283. That's 123% of my current 1RM for BP, 230. I've read figures of 105% to 112% as being standard for weighted dips to BP, but I'm not too worried about the discrepancy. What I'm considering for the second half of this block, however, is to throw in some weighted dips every now and then. Again, anyone with experience in this regard, please chime in.
So Intermediate: You've probably seen the "Strength Standards" over at ExRx. As Dr. Kilgore emphasizes there, the numbers are performance standards, not strength norms. In any case, an "Intermediate" man weighing 198 lbs ought to have 1RMs of 215 for BP and 335 for DL. "Intermediate" is defined as someone training in these lifts for up to two years. I have currently been doing these lifts regularly for 1.5 years; I weigh 199 lbs; and my 1RMs are 230 for BP and 334 for DL. Conclusion: I am about as intermediate as it gets.
Notes:
I did the day 1 SBike session first thing in the morning and fasted, but with unflavored BCAAs (5 grams) in water a half-hour ahead of time.
I also did the day 2 run first thing in the morning. I ate nothing and drank only BCAAs mixed with 100 cals of Gatorade about a half-hour ahead of time (similar to a GU packet). The run went very well, and I made sure to replenish afterwards.
Day 3 was fun with all the body weight pull-ups, the weighted dips test, and a few other things I threw in.
The reason day 4's SBike session went even better than day 1's is straightforward: I had already eaten that day, and it wasn't first thing in the morning. I did sense some of that "oh, nice, I did get a good workout yesterday" soreness in my triceps from the weighted dips test the day before.
Days 5 & 6 were busy from both work and family points of view, so I took those as rest days during this recovery week. I might've done my long run on day 6, except that I saw in the forecast that day 7 was supposed to be much warmer than usual, so I held out.
The day 7 long run was a bit on the slow side for a few reasons. First, I quite inanely drank coffee earlier in the day, which always gives me trouble when I run. (I'm going to have to put a lock on the tin or something.) Second, I haven't been consistent in doing a long run every week, so it's not surprising my endurance is starting to lag a bit. Finally, day 6 was a bit of a "party" day for me, so let's just say when I woke up on day 7 I wasn't exactly in prime shape for a long run. Ah, the ups and downs of training and life.
Week 3, Recovery (2-1-3-1 pattern this time around)
Body weight: 199 lbs
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: SBike 8.7 miles, 30:00, AHR 119
Day 2: Run TM, 3.6 miles, 30:00; HR at finish, 163; HR one minute later, 119
Day 3: 5x3xBW pull-ups; 1x6x244 WD; after, SBike 4.4 miles, 15:00, AHR 122
Day 4: SBike 9.05 miles, 30:00, AHR 114
Day 5: Rest / four short walks (15 mins each) around town
Day 6: Rest
Day 7: Run 7.15 miles, 1:00:08
Weighted Dips Test: Based on the strength of the dips I did last week, I decided to try weighted dips for the first time in...forever? I honestly can't remember if I've ever done them before. (I'm sure I've never owned a dip belt.) There was a handy dip belt in the gym (and not too greasy, yay). I warmed up with one set of 5 reps at BW and one set of 3 at 224 (+ 25-lb). Then I waited a full five minutes and went for as many reps as possible at 244 (+ 45-lb). My form on the sixth rep was passable--slow, but passable. So, my estimated 1RM for weighted dips is 283. That's 123% of my current 1RM for BP, 230. I've read figures of 105% to 112% as being standard for weighted dips to BP, but I'm not too worried about the discrepancy. What I'm considering for the second half of this block, however, is to throw in some weighted dips every now and then. Again, anyone with experience in this regard, please chime in.
So Intermediate: You've probably seen the "Strength Standards" over at ExRx. As Dr. Kilgore emphasizes there, the numbers are performance standards, not strength norms. In any case, an "Intermediate" man weighing 198 lbs ought to have 1RMs of 215 for BP and 335 for DL. "Intermediate" is defined as someone training in these lifts for up to two years. I have currently been doing these lifts regularly for 1.5 years; I weigh 199 lbs; and my 1RMs are 230 for BP and 334 for DL. Conclusion: I am about as intermediate as it gets.
Notes:
I did the day 1 SBike session first thing in the morning and fasted, but with unflavored BCAAs (5 grams) in water a half-hour ahead of time.
I also did the day 2 run first thing in the morning. I ate nothing and drank only BCAAs mixed with 100 cals of Gatorade about a half-hour ahead of time (similar to a GU packet). The run went very well, and I made sure to replenish afterwards.
Day 3 was fun with all the body weight pull-ups, the weighted dips test, and a few other things I threw in.
The reason day 4's SBike session went even better than day 1's is straightforward: I had already eaten that day, and it wasn't first thing in the morning. I did sense some of that "oh, nice, I did get a good workout yesterday" soreness in my triceps from the weighted dips test the day before.
Days 5 & 6 were busy from both work and family points of view, so I took those as rest days during this recovery week. I might've done my long run on day 6, except that I saw in the forecast that day 7 was supposed to be much warmer than usual, so I held out.
The day 7 long run was a bit on the slow side for a few reasons. First, I quite inanely drank coffee earlier in the day, which always gives me trouble when I run. (I'm going to have to put a lock on the tin or something.) Second, I haven't been consistent in doing a long run every week, so it's not surprising my endurance is starting to lag a bit. Finally, day 6 was a bit of a "party" day for me, so let's just say when I woke up on day 7 I wasn't exactly in prime shape for a long run. Ah, the ups and downs of training and life.
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FortyPlusRunner
- Posts: 184
- Joined: Mon Aug 14, 2017 12:19 am
Re: FortyP's 9 sets of Deadlift per week log
Block 2
Week 4, 75% (with 90% training max)
Body weight: 198 lbs
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: 4x3x155 BP, 3x3x225 DL; after, SBike 4.3 miles, 15:00, AHR 112
Day 2: 4x3xBW pull-ups, 4x5x213 (BW+15) WD; after, SBike, "hilly" course, 8.55 miles, 30:00, AHR 142
Day 3: Run TM, 4.12 miles, 35:00; HR 1:30 after finishing, 118
Day 4: 4x3x155 BP, 3x3x225 DL; after, Run TM 1.56 miles, 15:00, HR 1:15 after finishing, 119
Day 5: 4x3xBW pull-ups, 4x5x213 (BW+15) WD; after, Run TM 4.0 miles, 35:47, HR at finish 148; 1:00 later, 118
Day 6: Run 5.2 miles, 45:20; HR 1:00 after finishing, 132
Day 7: Rest
Manly quote of the week: "Simple and basic are not synonymous with easy and superficial." --Peter Tannenbaum
There Be Dragons: I made a tactical blunder on day 2: I boarded one of those fancy SBikes that has computer simulations on the screen. You know, pretend you're on the Tour de France! Pretend you're in the Burgundy countryside! Pretend...! I really should have hopped off and chosen a more basic bike, but...fascination kills. The "Emperor's Path" had the basic incline I wanted, so I went with that... and at the end of the "Emperor's Path" on which all of these virtual Japanese bikers were cycling, there was--no kidding--an "actual" dragon hiding in a smoke-billowing volcano. I kid you not. After 3 miles of Japanese-inspired decorations, landscapes, and what have you, the designers of this computer biking simulation actually put a "real," "living" dragon into the simulation. It was just flapping there on the side, watching you bike past. And I'm like, uh, excuse me Apollyon, or is it Smaug, or perhaps Nizidramanii'yt? Are you ready to get a +5 Holy Avenger in your chest, you wretched beast? And the people around me started to stare...
Overtraining alert: One of the reasons I measure heart rate (HR) one minute or so after finishing aerobic exercise is to check for overtraining. There's a classic example of it in this week's training. Most of the time, one minute after I finish aerobic exercise my HR is sub-120. That's a good sign of recovery, and it can happen even if my HR at the finish line is in the 160s. On the contrary, if my HR one minute after finishing is still way above 120, I probably went too hard; I've compromised my recovery. In a race situation I wouldn't care at all, but it's essential never to race your training. Day 6 is about as obvious as it gets: it was a slow run, and my HR was nonetheless in the 130s a minute after I finished. Overtrained! Time to take a day off.
But You Said... Yes, the title of this log is "9 sets of DL per week." That applies when I'm running Operator standard. If I'm running Op I/A or Zulu, it's going to be 6 sets of DL per week.
Did You Really switch from Operator to Zulu in the middle of a block? Yes--yes I did. You can write me off as a capricious amateur if you want, but I've got my reasons. First, this is the perfect time of year for me (for many reasons, including work) to run a "four days per week" weightlifting program, and I want to take advantage of it. Second, I discovered in the first half of this block that weighted dips work well for me, and I wanted to incorporate them as soon as possible. Finally, there's more flexibility for E work with this kind of schedule, and my primary long-term goal is to keep up my running, anyway. I'm fairly sure I'm still going to make some progress in this block, even with its unorthodox structure.
Could you, uh, translate your log? Into basic TB terms, you mean? Sure:
Day 1: Max Strength + Recovery E
Day 2: Max Strength + E
Day 3: E
Day 4: Max Strength + Recovery E
Day 5: Max Strength + E
Day 6: E
Day 7: Rest
WTF is a "Recovery E"? It's not an official TB workout, but it's a staple among endurance runners. Basically, you jog for 15-30 minutes at 1:30-2:00 slower per mile than your standard "easy" running pace. It should still be aerobic, but at the very low end of aerobic. They're a big help for many reasons, especially with recovery. I have noticed over the years that I generally recover better when I do them.
Notes:
Day 1's workout was straightforward, like 75% week should be. A little rusty getting back into it, but nothing out of the ordinary. The power is there.
There was no dip bar or dip stand at all in the gym I went to on day 2 to do my weighted dips. Not a one to be found in the whole place. I even asked an employee. No dice. So, I had to get creative: I used the back end of an elliptical machine and put the weight in a backpack. A little strange, but it worked. Still, a gym with no dip stand...yeesh...
I had a minor migraine during the day 3 run. We've been having crazy weather shifts in my part of the country, and they wreak havoc on my sinuses. Anyway, not the best run, but I put in the effort while my head pounded. I couldn't wait for it to be over.
So, it became obvious on day 4 that I'd been fighting off a minor sinus infection for the past few days. I get a few of these per year, so it's not surprising. The day 4 lifts were a little more challenging than I expected during 75% week, but I'm chalking it up to my body's efforts to fight off the sinus nasties.
Very good note on day 5: I'm on the tail end of the sinus infection, it seems. The run went great. Yes, it was pretty slow, but that was the point. Even though I ran the last mile faster than the rest, my HR still ended up sub-150 at the finish, which is a good sign. We'll see what tomorrow has in store.
The day 6 run was ROUGH. I woke up sensing a lot of overall fatigue, and the run went like a total slog right from the start. Fairly obvious I've reached my limits, so it's a rest day tomorrow for sure.
Week 4, 75% (with 90% training max)
Body weight: 198 lbs
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: 4x3x155 BP, 3x3x225 DL; after, SBike 4.3 miles, 15:00, AHR 112
Day 2: 4x3xBW pull-ups, 4x5x213 (BW+15) WD; after, SBike, "hilly" course, 8.55 miles, 30:00, AHR 142
Day 3: Run TM, 4.12 miles, 35:00; HR 1:30 after finishing, 118
Day 4: 4x3x155 BP, 3x3x225 DL; after, Run TM 1.56 miles, 15:00, HR 1:15 after finishing, 119
Day 5: 4x3xBW pull-ups, 4x5x213 (BW+15) WD; after, Run TM 4.0 miles, 35:47, HR at finish 148; 1:00 later, 118
Day 6: Run 5.2 miles, 45:20; HR 1:00 after finishing, 132
Day 7: Rest
Manly quote of the week: "Simple and basic are not synonymous with easy and superficial." --Peter Tannenbaum
There Be Dragons: I made a tactical blunder on day 2: I boarded one of those fancy SBikes that has computer simulations on the screen. You know, pretend you're on the Tour de France! Pretend you're in the Burgundy countryside! Pretend...! I really should have hopped off and chosen a more basic bike, but...fascination kills. The "Emperor's Path" had the basic incline I wanted, so I went with that... and at the end of the "Emperor's Path" on which all of these virtual Japanese bikers were cycling, there was--no kidding--an "actual" dragon hiding in a smoke-billowing volcano. I kid you not. After 3 miles of Japanese-inspired decorations, landscapes, and what have you, the designers of this computer biking simulation actually put a "real," "living" dragon into the simulation. It was just flapping there on the side, watching you bike past. And I'm like, uh, excuse me Apollyon, or is it Smaug, or perhaps Nizidramanii'yt? Are you ready to get a +5 Holy Avenger in your chest, you wretched beast? And the people around me started to stare...
Overtraining alert: One of the reasons I measure heart rate (HR) one minute or so after finishing aerobic exercise is to check for overtraining. There's a classic example of it in this week's training. Most of the time, one minute after I finish aerobic exercise my HR is sub-120. That's a good sign of recovery, and it can happen even if my HR at the finish line is in the 160s. On the contrary, if my HR one minute after finishing is still way above 120, I probably went too hard; I've compromised my recovery. In a race situation I wouldn't care at all, but it's essential never to race your training. Day 6 is about as obvious as it gets: it was a slow run, and my HR was nonetheless in the 130s a minute after I finished. Overtrained! Time to take a day off.
But You Said... Yes, the title of this log is "9 sets of DL per week." That applies when I'm running Operator standard. If I'm running Op I/A or Zulu, it's going to be 6 sets of DL per week.
Did You Really switch from Operator to Zulu in the middle of a block? Yes--yes I did. You can write me off as a capricious amateur if you want, but I've got my reasons. First, this is the perfect time of year for me (for many reasons, including work) to run a "four days per week" weightlifting program, and I want to take advantage of it. Second, I discovered in the first half of this block that weighted dips work well for me, and I wanted to incorporate them as soon as possible. Finally, there's more flexibility for E work with this kind of schedule, and my primary long-term goal is to keep up my running, anyway. I'm fairly sure I'm still going to make some progress in this block, even with its unorthodox structure.
Could you, uh, translate your log? Into basic TB terms, you mean? Sure:
Day 1: Max Strength + Recovery E
Day 2: Max Strength + E
Day 3: E
Day 4: Max Strength + Recovery E
Day 5: Max Strength + E
Day 6: E
Day 7: Rest
WTF is a "Recovery E"? It's not an official TB workout, but it's a staple among endurance runners. Basically, you jog for 15-30 minutes at 1:30-2:00 slower per mile than your standard "easy" running pace. It should still be aerobic, but at the very low end of aerobic. They're a big help for many reasons, especially with recovery. I have noticed over the years that I generally recover better when I do them.
Notes:
Day 1's workout was straightforward, like 75% week should be. A little rusty getting back into it, but nothing out of the ordinary. The power is there.
There was no dip bar or dip stand at all in the gym I went to on day 2 to do my weighted dips. Not a one to be found in the whole place. I even asked an employee. No dice. So, I had to get creative: I used the back end of an elliptical machine and put the weight in a backpack. A little strange, but it worked. Still, a gym with no dip stand...yeesh...
I had a minor migraine during the day 3 run. We've been having crazy weather shifts in my part of the country, and they wreak havoc on my sinuses. Anyway, not the best run, but I put in the effort while my head pounded. I couldn't wait for it to be over.
So, it became obvious on day 4 that I'd been fighting off a minor sinus infection for the past few days. I get a few of these per year, so it's not surprising. The day 4 lifts were a little more challenging than I expected during 75% week, but I'm chalking it up to my body's efforts to fight off the sinus nasties.
Very good note on day 5: I'm on the tail end of the sinus infection, it seems. The run went great. Yes, it was pretty slow, but that was the point. Even though I ran the last mile faster than the rest, my HR still ended up sub-150 at the finish, which is a good sign. We'll see what tomorrow has in store.
The day 6 run was ROUGH. I woke up sensing a lot of overall fatigue, and the run went like a total slog right from the start. Fairly obvious I've reached my limits, so it's a rest day tomorrow for sure.
-
FortyPlusRunner
- Posts: 184
- Joined: Mon Aug 14, 2017 12:19 am
Re: FortyP's 9 sets of Deadlift per week log
Block 2
Week 5, 85% (with 90% training max)
Body weight: ??? (there's no reliable scale in my current location)
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: 4x3x175 BP, 3x2x255 DL; Run TM 2.06 mil, 20:00, HR at finish, 150; after 1:00, 112
Day 2: 4x3x244 (BW+45) WD; Run TM 4.04 mil, 35:00, HR after 1:00, 116
Day 3: Run 5.3 mil, 45:26, HR 1:00 after, 123
Day 4: 4x3x175 BP, 3x2x255 DL
Day 5: 3x3x244 (BW+45) WD; Run TM 4.0 mil, 35:32, HR at finish 159, 1:00 later, 116
Day 6: Run TM 5.25 mil, 45:02; HR at finish 164, 1:00 later 122
Day 7: Run 3.65 mil, 30:45; HR 1:00 after, 123
It's baaaaaack...: I have an old back injury that flares up every now and then. It's on the right side in the middle, around the rhomboid area. I had sensed it a little bit last week, but it really began to hurt this week, to the point where I knew I had to back down a bit from my over-ambitious "switch to Zulu" plan. Too bad, too, because everything else seemed to be responding well. Ah, these legacy injuries... Anyway, if you're keeping track from last week, you'll notice that I completely dropped the pull-ups from days 2 and 5 this week, so as not to aggravate my back.
Gearing up: As you can probably tell from last week and this week, I'm gearing up for either a base-building block or a straight transition to Green--haven't decided yet. I logged 20 miles of running last week, and 24 this week. We'll see what next week brings--maybe a down week since it'll be 95% week, anyway.
BP notes: The weighted dips are a big help. I can sense the increased stability in my forearms and shoulders, and I sense more power overall when doing the lift. I'd love to keep WDs in the mix somehow...
DL notes: Very straightforward, except for the old injury (mentioned above). I may have to drop DL entirely next week to let my back heal. That would be unfortunate, but I'll have learned something important: take old injuries into account when considering a change of plan, especially one that increases volume in or around that injury!
Week 5, 85% (with 90% training max)
Body weight: ??? (there's no reliable scale in my current location)
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: 4x3x175 BP, 3x2x255 DL; Run TM 2.06 mil, 20:00, HR at finish, 150; after 1:00, 112
Day 2: 4x3x244 (BW+45) WD; Run TM 4.04 mil, 35:00, HR after 1:00, 116
Day 3: Run 5.3 mil, 45:26, HR 1:00 after, 123
Day 4: 4x3x175 BP, 3x2x255 DL
Day 5: 3x3x244 (BW+45) WD; Run TM 4.0 mil, 35:32, HR at finish 159, 1:00 later, 116
Day 6: Run TM 5.25 mil, 45:02; HR at finish 164, 1:00 later 122
Day 7: Run 3.65 mil, 30:45; HR 1:00 after, 123
It's baaaaaack...: I have an old back injury that flares up every now and then. It's on the right side in the middle, around the rhomboid area. I had sensed it a little bit last week, but it really began to hurt this week, to the point where I knew I had to back down a bit from my over-ambitious "switch to Zulu" plan. Too bad, too, because everything else seemed to be responding well. Ah, these legacy injuries... Anyway, if you're keeping track from last week, you'll notice that I completely dropped the pull-ups from days 2 and 5 this week, so as not to aggravate my back.
Gearing up: As you can probably tell from last week and this week, I'm gearing up for either a base-building block or a straight transition to Green--haven't decided yet. I logged 20 miles of running last week, and 24 this week. We'll see what next week brings--maybe a down week since it'll be 95% week, anyway.
BP notes: The weighted dips are a big help. I can sense the increased stability in my forearms and shoulders, and I sense more power overall when doing the lift. I'd love to keep WDs in the mix somehow...
DL notes: Very straightforward, except for the old injury (mentioned above). I may have to drop DL entirely next week to let my back heal. That would be unfortunate, but I'll have learned something important: take old injuries into account when considering a change of plan, especially one that increases volume in or around that injury!
-
FortyPlusRunner
- Posts: 184
- Joined: Mon Aug 14, 2017 12:19 am
Re: FortyP's 9 sets of Deadlift per week log
Block 2
Week 6, 95% (with 90% training max)
Body weight: ??? (there's no reliable scale in my current location)
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: Rest
Day 2: 5x2x195 BP, 1x3x205 SQ; Jog TM 2.0 mil, 19:32; HR at finish, 144; 1:00 later, 109
Day 3: Rest
Day 4: 5x2x195 BP, 1x5x205 SQ (after, 1x5x165 SQ)
Day 5: Rest
Day 6: 1x3x215 BP (after, 1x5x185 BP), 1x4x225 SQ (after, 1x5x185 SQ)
Day 7: Rest
It’s baaaaack, REDUX: Remember that minor sinus infection I supposedly fought off a couple weeks ago? When I woke up on day 3, the sensation in my sinuses was like boiling water about to explode out of a balloon. Time to see the doctor… I can sometimes fight these things off, and sometimes I can’t. The worst, however, is when I think I’ve fought them off…and then they come back. With friends. So, I got on antibiotics and took a down week in terms of cardio/conditioning. At least I was still able to get my lifting in.
BP notes : If I compare this week’s lifts with the sets of 2x200 I was doing last block, it’s a world of difference. All the 2x195s I did this week were clean, and most of them were sharp. Yes, they were still heavy, but I never sensed that I was struggling. That’s a far cry from what I noted more than a month ago; I couldn’t get past 3 sets of those 2x200s, and I struggled with them. This week, however, 5 sets of 2x195 were no problem.
That’s why I did a little “testing within the block,” as J-Madd has written about, on day 6. I simply worked up to a weight where I thought I could do 3-5 reps and then went for it, waiting 5 minutes before doing so. 3x215 predicts a 1RM of 228, and I’ve been working this block with a 1RM of 230. There’s no way I could have pressed the equivalent of my 1RM at the end of 95% week a couple months ago when I was struggling with the 2x200s. That’s definitely progress, and I am certainly more comfortable with the weights now. Anyway, I finished the mini-testing with a drop set of 85% of the work set.
What’s with the single sets of squats?: I dropped DL this week because of the back injury I mentioned last week. To keep some basic leg strength going, I threw in some squats, which I haven’t done in months, and which didn’t bother my back (strangely enough). I just did the “work up to a comfortably heavy weight” routine; did a work set; and then followed with a drop set based on about 85% of the work set (following J-Madd’s suggestion in his book). Multiple work sets of squats don’t mix well with my recreational running (which is why I do mostly DLs), but this approach of one work set plus one drop set seems to be a good way to keep the groove greased.
As strong as the weak point: Per J-Madd’s suggestion, I started doing some rhomboid “pull aparts,” which are pretty simple and very effective for strengthening the weak area of the upper/middle back where I’ve been injured before. I actually threw in some easy sets of these during my rest periods between heavy sets this week, and I sensed some easing up in my upper back. My plan is to keep up this kind of accessory work (the pull aparts or equivalent) until I’m strong enough to do the proper pull-ups that target this area (palms facing away, hands no more than shoulder-width apart).
Tactical Throwback!: This time last year I was 25 pounds heavier, completely out of shape aerobically, and significantly weaker in DL. Thank you, TB!
What’s next?: The major consideration for next week is letting my old back injury heal fully. So, it will not be a lifting week. However, I’d like to start building on the aerobic foundation I started a few weeks ago. So, it’ll be an aerobic week. I may throw in a mini-test day to see if BP has made any further progress. If I do, I’ll leave at least three days for full recovery before I start the next block.
As for the next block, it’ll either be base-building, so as to get in shape for recreational running season, or straight into Fighter + Green. I’m also considering the minimalist Zulu + Green that KB says “WOD” folks use. Anyone with experience one way or the other, please chime in.
Week 6, 95% (with 90% training max)
Body weight: ??? (there's no reliable scale in my current location)
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: Rest
Day 2: 5x2x195 BP, 1x3x205 SQ; Jog TM 2.0 mil, 19:32; HR at finish, 144; 1:00 later, 109
Day 3: Rest
Day 4: 5x2x195 BP, 1x5x205 SQ (after, 1x5x165 SQ)
Day 5: Rest
Day 6: 1x3x215 BP (after, 1x5x185 BP), 1x4x225 SQ (after, 1x5x185 SQ)
Day 7: Rest
It’s baaaaack, REDUX: Remember that minor sinus infection I supposedly fought off a couple weeks ago? When I woke up on day 3, the sensation in my sinuses was like boiling water about to explode out of a balloon. Time to see the doctor… I can sometimes fight these things off, and sometimes I can’t. The worst, however, is when I think I’ve fought them off…and then they come back. With friends. So, I got on antibiotics and took a down week in terms of cardio/conditioning. At least I was still able to get my lifting in.
BP notes : If I compare this week’s lifts with the sets of 2x200 I was doing last block, it’s a world of difference. All the 2x195s I did this week were clean, and most of them were sharp. Yes, they were still heavy, but I never sensed that I was struggling. That’s a far cry from what I noted more than a month ago; I couldn’t get past 3 sets of those 2x200s, and I struggled with them. This week, however, 5 sets of 2x195 were no problem.
That’s why I did a little “testing within the block,” as J-Madd has written about, on day 6. I simply worked up to a weight where I thought I could do 3-5 reps and then went for it, waiting 5 minutes before doing so. 3x215 predicts a 1RM of 228, and I’ve been working this block with a 1RM of 230. There’s no way I could have pressed the equivalent of my 1RM at the end of 95% week a couple months ago when I was struggling with the 2x200s. That’s definitely progress, and I am certainly more comfortable with the weights now. Anyway, I finished the mini-testing with a drop set of 85% of the work set.
What’s with the single sets of squats?: I dropped DL this week because of the back injury I mentioned last week. To keep some basic leg strength going, I threw in some squats, which I haven’t done in months, and which didn’t bother my back (strangely enough). I just did the “work up to a comfortably heavy weight” routine; did a work set; and then followed with a drop set based on about 85% of the work set (following J-Madd’s suggestion in his book). Multiple work sets of squats don’t mix well with my recreational running (which is why I do mostly DLs), but this approach of one work set plus one drop set seems to be a good way to keep the groove greased.
As strong as the weak point: Per J-Madd’s suggestion, I started doing some rhomboid “pull aparts,” which are pretty simple and very effective for strengthening the weak area of the upper/middle back where I’ve been injured before. I actually threw in some easy sets of these during my rest periods between heavy sets this week, and I sensed some easing up in my upper back. My plan is to keep up this kind of accessory work (the pull aparts or equivalent) until I’m strong enough to do the proper pull-ups that target this area (palms facing away, hands no more than shoulder-width apart).
Tactical Throwback!: This time last year I was 25 pounds heavier, completely out of shape aerobically, and significantly weaker in DL. Thank you, TB!
What’s next?: The major consideration for next week is letting my old back injury heal fully. So, it will not be a lifting week. However, I’d like to start building on the aerobic foundation I started a few weeks ago. So, it’ll be an aerobic week. I may throw in a mini-test day to see if BP has made any further progress. If I do, I’ll leave at least three days for full recovery before I start the next block.
As for the next block, it’ll either be base-building, so as to get in shape for recreational running season, or straight into Fighter + Green. I’m also considering the minimalist Zulu + Green that KB says “WOD” folks use. Anyone with experience one way or the other, please chime in.
-
FortyPlusRunner
- Posts: 184
- Joined: Mon Aug 14, 2017 12:19 am
Re: FortyP's 9 sets of Deadlift per week log
Recovery / Travel / Transition week
Body weight: ??? (there's no reliable scale in my current location)
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: Run 5.2 mil, 45:06; HR 1:00 after, 126
Day 2: SE 1x30; after, Run TM 4.01 mil, 35:00; HR 1:00 after, 119
Day 3: Rest
Day 4: OHP test: 3x125 (1RM=132), then a drop set of 3x105; after, Run TM 3.52 mil, 30:00; HR 1:00 after, 123
Day 5: Rest / travel
Day 6: Rest
Day 7: Rest
You down with OHP? I haven't lifted Overhead Press in about a year. Last time I tested, I was twenty pounds heavier and got roughly the same 1RM (135). It's pretty amazing to me that my OHP hasn't dropped off at all, but it's consistent with what KB says in the books. I tested because I'm going to take a break from BP and do OHP instead next block. It'll be less fatiguing, and I want to strengthen my upper back (specifically, the rhomboid area) before I go into another BP block.
It's ON THE MOVE! Remember that sinus infection I've been dealing with? And how it brought back friends with it? Yeah, well, some of them migrated into my ears. I've got the double whammy sinus/middle ear infection going on.
Ah well. Once I get through the antibiotics I'll be able to train a little more consistently. Maybe I should get that septoplasty after all...
Body weight: ??? (there's no reliable scale in my current location)
Notation is sets x reps x weight in lbs
SBike: Stationary bike; TM: Treadmill; AHR: Average heart rate; WD: Weighted dips; BW: Body weight
Day 1: Run 5.2 mil, 45:06; HR 1:00 after, 126
Day 2: SE 1x30; after, Run TM 4.01 mil, 35:00; HR 1:00 after, 119
Day 3: Rest
Day 4: OHP test: 3x125 (1RM=132), then a drop set of 3x105; after, Run TM 3.52 mil, 30:00; HR 1:00 after, 123
Day 5: Rest / travel
Day 6: Rest
Day 7: Rest
You down with OHP? I haven't lifted Overhead Press in about a year. Last time I tested, I was twenty pounds heavier and got roughly the same 1RM (135). It's pretty amazing to me that my OHP hasn't dropped off at all, but it's consistent with what KB says in the books. I tested because I'm going to take a break from BP and do OHP instead next block. It'll be less fatiguing, and I want to strengthen my upper back (specifically, the rhomboid area) before I go into another BP block.
It's ON THE MOVE! Remember that sinus infection I've been dealing with? And how it brought back friends with it? Yeah, well, some of them migrated into my ears. I've got the double whammy sinus/middle ear infection going on.
Ah well. Once I get through the antibiotics I'll be able to train a little more consistently. Maybe I should get that septoplasty after all...-
FortyPlusRunner
- Posts: 184
- Joined: Mon Aug 14, 2017 12:19 am
Re: FortyP's 9 sets of Deadlift per week log
Block 3: Fighter Bangkok + Green
Week 1, 75% (with 90% training max)
Body weight: 204 lbs
Notation is sets x reps x weight in lbs
TM: Treadmill; HR1, heart rate 1:00 after stopping
Day 1: 4x5x90 OHP, 3x3x225 DL
Day 2: Run TM 4.14 mil, 35:00; HR1, 132
Day 3: SE 2x30; Jog TM 2.0 mil, 18:57; HR1, 118
Day 4: Run TM 4.0 mil, 36:15; HR1, 117
Day 5: 4x5x90 OHP, 3x3x225 DL; Jog TM 1.54 mil, 15:00; HR1, 106
Day 6: Run TM 6.0 mil, 50:27; HR1, 138
Day 7: Run TM 3.5 mil, 31:20; HR1, 120
Mileage for the week: 21
You, uh, gained some weight. Yes, that's quite observant of you. I don't follow a strict eating regimen over the holidays. Sure, I still try to get 180g of protein daily, but I don't routinely refuse particular things during the holidays that I do during training season. I expect to gain some weight over the holidays (which is why I try to switch to Zulu to maximize strength gains), and, as long as I go back to my usual in-season routine, I should lose it again in a few weeks. It's the ebb and flow of the training year.
OHP notes: So far, so good. I haven't done this lift in more than a year, but the technique has come back quickly. I sensed that I could have gone for a fifth set both days, but I didn't; I need to practice leaving a little in the tank, anyway.
DL notes: I sensed some lingering pain in my right rhomboid area as I was doing DLs this week. The soreness is not as deep as it was a couple weeks ago, which is good, but I'm slightly concerned that it's not fully healed, especially as I go into 80% week. I'll just have to see how it goes. Otherwise, the DLs are fine.
Running notes: I pushed the pace on my day 6 run, and it showed in my 1-minute-after heart rate. Strangely, though, my perception was that I wasn't working quite that hard. True, our perceptions may not match the data, but I needed to be careful going into my day 7 run that I wasn't overtraining. I kept the pace on day 7 about 30 seconds slower per mile than on day 6, and that did the trick.
Week 1, 75% (with 90% training max)
Body weight: 204 lbs
Notation is sets x reps x weight in lbs
TM: Treadmill; HR1, heart rate 1:00 after stopping
Day 1: 4x5x90 OHP, 3x3x225 DL
Day 2: Run TM 4.14 mil, 35:00; HR1, 132
Day 3: SE 2x30; Jog TM 2.0 mil, 18:57; HR1, 118
Day 4: Run TM 4.0 mil, 36:15; HR1, 117
Day 5: 4x5x90 OHP, 3x3x225 DL; Jog TM 1.54 mil, 15:00; HR1, 106
Day 6: Run TM 6.0 mil, 50:27; HR1, 138
Day 7: Run TM 3.5 mil, 31:20; HR1, 120
Mileage for the week: 21
You, uh, gained some weight. Yes, that's quite observant of you. I don't follow a strict eating regimen over the holidays. Sure, I still try to get 180g of protein daily, but I don't routinely refuse particular things during the holidays that I do during training season. I expect to gain some weight over the holidays (which is why I try to switch to Zulu to maximize strength gains), and, as long as I go back to my usual in-season routine, I should lose it again in a few weeks. It's the ebb and flow of the training year.
OHP notes: So far, so good. I haven't done this lift in more than a year, but the technique has come back quickly. I sensed that I could have gone for a fifth set both days, but I didn't; I need to practice leaving a little in the tank, anyway.
DL notes: I sensed some lingering pain in my right rhomboid area as I was doing DLs this week. The soreness is not as deep as it was a couple weeks ago, which is good, but I'm slightly concerned that it's not fully healed, especially as I go into 80% week. I'll just have to see how it goes. Otherwise, the DLs are fine.
Running notes: I pushed the pace on my day 6 run, and it showed in my 1-minute-after heart rate. Strangely, though, my perception was that I wasn't working quite that hard. True, our perceptions may not match the data, but I needed to be careful going into my day 7 run that I wasn't overtraining. I kept the pace on day 7 about 30 seconds slower per mile than on day 6, and that did the trick.