Week 1 of Fighter I/A (week of 5/31/21)
Monday
Plan: Max Strength
Actual: Rest - I was sick and went to bed early. No idea why.
Tuesday
Plan: E
Actual: E
Mountain Bike 2-1/2 hours
Wednesday
Plan: SE
Actual: E
Mountain Bike 2 hours on fun trails
Thursday
Plan: E
Actual: E
1 hour on the bike trainer - I went much harder than planned.
Friday
Plan: Max Strength
Actual: E
2 hour mountain bike ride - legs were sore but I had some fast sections. I’m getting more comfortable on the bike and riding with a little more aggression.
Saturday
Plan E
Actual: E
3 hour hike - mostly flat. Beastly heat.
Sunday
Plan: Rest
Actual: Rest
Summary: No strength work this week is not good. Especially since it was the heavier week in the plan. I’ll restart Fighter I/a next week.
JimV Training Log
Re: JimV Training Log
Week 1 of Fighter I/A (week of 6/07/21)
This is a late posting, it took me a while to get logged in.
Monday
Plan: Max Strength
Actual: Max Strength
Prehab: Shoulder , hips and core
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (1 work set), PullUps (5 work sets)
No finisher
Tuesday
Plan: E
Actual: E
2 hour hike
Wednesday
Plan: SE
Actual: E
3:15 hike
Thursday
Plan: E
Actual: E
1 hour walk
Friday
Plan: Max Strength
Actual: E and Max Strength
Prehab: Shoulder only
Mountain Bike 1:15
Lift: Cluster is Squat (3 work sets), DBOHP (3 work sets), RDL (1 work sets), PullUps (5 work sets)
By biking before lifting, I was too tired for a great lifting experience
Saturday
Plan E
Actual: E
Mountain Bike 1:20
Sunday
Plan: Rest
Actual: Rest
Summary: Felt good this week.
This is a late posting, it took me a while to get logged in.
Monday
Plan: Max Strength
Actual: Max Strength
Prehab: Shoulder , hips and core
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (1 work set), PullUps (5 work sets)
No finisher
Tuesday
Plan: E
Actual: E
2 hour hike
Wednesday
Plan: SE
Actual: E
3:15 hike
Thursday
Plan: E
Actual: E
1 hour walk
Friday
Plan: Max Strength
Actual: E and Max Strength
Prehab: Shoulder only
Mountain Bike 1:15
Lift: Cluster is Squat (3 work sets), DBOHP (3 work sets), RDL (1 work sets), PullUps (5 work sets)
By biking before lifting, I was too tired for a great lifting experience
Saturday
Plan E
Actual: E
Mountain Bike 1:20
Sunday
Plan: Rest
Actual: Rest
Summary: Felt good this week.
Re: JimV Training Log
Week 2 of Fighter I/A (week of 6/14/21)
Monday
Plan: Max Strength
Actual: Max Strength
Prehab: Shoulder , hips and core
Lift: Cluster is Squat (3 work sets), DBOHP (5 work sets), RDL (1 work set), PullUps (5 work sets)
No finisher
Tuesday
Plan: E
Actual: E
1 hour on the bike trainer
Wednesday
Plan: SE
Actual: E
2:50 mountain bike
Thursday
Plan: E
Actual: E
1 hour trail work
Friday
Plan: Max Strength
Actual: Max Strength and E
Prehab: Shoulder only, Hips and Core
Lift: Cluster is Squat (3 work sets), DBOHP (5 work sets), RDL (1 work sets), PullUps (5 work sets)
Mountain bike 1 hour
(This was the right order for these workouts)
Saturday
Plan E
Actual: Nada
Sunday
Plan: Rest
Actual: Mountain Bike 1 hour
Summary: I’m ambivalent about my lifting goals. I would prefer to be much stronger - but it’s summer and I’d rather be outside hiking and biking. TB reminds us not to let lifting interfere with conditioning or the reverse.
Monday
Plan: Max Strength
Actual: Max Strength
Prehab: Shoulder , hips and core
Lift: Cluster is Squat (3 work sets), DBOHP (5 work sets), RDL (1 work set), PullUps (5 work sets)
No finisher
Tuesday
Plan: E
Actual: E
1 hour on the bike trainer
Wednesday
Plan: SE
Actual: E
2:50 mountain bike
Thursday
Plan: E
Actual: E
1 hour trail work
Friday
Plan: Max Strength
Actual: Max Strength and E
Prehab: Shoulder only, Hips and Core
Lift: Cluster is Squat (3 work sets), DBOHP (5 work sets), RDL (1 work sets), PullUps (5 work sets)
Mountain bike 1 hour
(This was the right order for these workouts)
Saturday
Plan E
Actual: Nada
Sunday
Plan: Rest
Actual: Mountain Bike 1 hour
Summary: I’m ambivalent about my lifting goals. I would prefer to be much stronger - but it’s summer and I’d rather be outside hiking and biking. TB reminds us not to let lifting interfere with conditioning or the reverse.
Re: JimV Training Log
Week 3 of Fighter I/A (week of 6/21/21)
Monday
Plan: Max Strength
Actual: Max Strength
Prehab: Shoulder , hips and core
A little Movement Prep
Jump Rope
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), PullUps (5 work sets)
No finisher
Tuesday
Plan: E
Actual: E
4 hour hike; only 1500 elevation gain
Wednesday
Plan: SE
Actual: E
1:30 mountain bike
Thursday
Plan: E
Actual: E
Rest - family
Friday
Plan: Max Strength
Actual: Max Strength and E
Prehab: Shoulder only, Hips and Core
Lift: Cluster is Squat (3 work sets), DBOHP (4 work sets), RDL (2 work sets), PullUps (5 work sets)
Mountain bike 1 hour
Saturday
Plan E
Actual: E
Mountain Bike 1-1/2 hours
Social ride, which was fun and easier than I usually go by myself
Sunday
Plan: Rest
Actual: Rest - it’s hot here
Summary: I’m settling in on 2 work sets of deadlift twice a week. 1 work set seems too little and 3 work sets is a lot.
I’m still using very light weights, but increasing them each cycle with the idea that I’ll get to weights that an adult man should be lifting without injuring this old body along the way.
Monday
Plan: Max Strength
Actual: Max Strength
Prehab: Shoulder , hips and core
A little Movement Prep
Jump Rope
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), PullUps (5 work sets)
No finisher
Tuesday
Plan: E
Actual: E
4 hour hike; only 1500 elevation gain
Wednesday
Plan: SE
Actual: E
1:30 mountain bike
Thursday
Plan: E
Actual: E
Rest - family
Friday
Plan: Max Strength
Actual: Max Strength and E
Prehab: Shoulder only, Hips and Core
Lift: Cluster is Squat (3 work sets), DBOHP (4 work sets), RDL (2 work sets), PullUps (5 work sets)
Mountain bike 1 hour
Saturday
Plan E
Actual: E
Mountain Bike 1-1/2 hours
Social ride, which was fun and easier than I usually go by myself
Sunday
Plan: Rest
Actual: Rest - it’s hot here
Summary: I’m settling in on 2 work sets of deadlift twice a week. 1 work set seems too little and 3 work sets is a lot.
I’m still using very light weights, but increasing them each cycle with the idea that I’ll get to weights that an adult man should be lifting without injuring this old body along the way.
Re: JimV Training Log
Week 4 of Fighter I/A (week of 6/28/21)
Monday
Plan: Max Strength
Actual: Max Strength and E
Lift: Cluster is Squat (3 work sets), DBOHP (5 work sets), RDL (1 work set), PullUps (3 work sets)
No finisher
Hike 6 hours, hilly. Unexpected rain and a rush to finish just after sunset.
Tuesday
Plan: E
Actual: E
1 hour on bike trainer
Wednesday
Plan: SE
Actual: Emergency room
Thursday
Plan: E
Actual: E
1:15 mountain bike
Friday
Plan: Max Strength
Actual: E
1 hour hike
Saturday
Plan E
Actual: E
1:45 hike and trail work
Sunday
Plan: Rest
Actual: E
1 hour mountain bike
Summary: With family in town, I did not get the work I had planned completed. Family time is more important, but I need to get the work in before climbing Mount Whitney.
Monday
Plan: Max Strength
Actual: Max Strength and E
Lift: Cluster is Squat (3 work sets), DBOHP (5 work sets), RDL (1 work set), PullUps (3 work sets)
No finisher
Hike 6 hours, hilly. Unexpected rain and a rush to finish just after sunset.
Tuesday
Plan: E
Actual: E
1 hour on bike trainer
Wednesday
Plan: SE
Actual: Emergency room
Thursday
Plan: E
Actual: E
1:15 mountain bike
Friday
Plan: Max Strength
Actual: E
1 hour hike
Saturday
Plan E
Actual: E
1:45 hike and trail work
Sunday
Plan: Rest
Actual: E
1 hour mountain bike
Summary: With family in town, I did not get the work I had planned completed. Family time is more important, but I need to get the work in before climbing Mount Whitney.
Re: JimV Training Log
Week 4 of Fighter I/A again (week of 7/5/21)
This is a do-over from last week. I wanted 2 good lifting sessions with these weights and I missed the second one last week. I feel like squats in particular are an important part of getting ready to climb Mt Whitney.
I started a “Murph prep” activity - it’s just some daily pushups and pull-ups that gradually increase the reps. The idea is that it’s non-invasive and doesn’t affect my strength training.
I replaced pull-ups with barbell rows, since I’m getting plenty of pull-ups every day. Amazingly, I’m able to do barbell rows, which were too painful even a couple months ago. Shoulder problems had me doing dumbbell rows. But the shoulders seem good. I started at a modest weight and I’ll increase it gradually.
Monday
Plan: Max Strength
Actual: E
Holiday mountain bike ride with my wife - 2 hours
Tuesday
Plan: E
Actual: Max Strength
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
Wednesday
Plan: SE
Actual: E
Mountain Bike 2 hours
Thursday
Plan: E
Actual: E
2 hours on the bike trainer while it poured rain outside
Friday
Plan: Max Strength
Actual: Max Strength
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
Saturday
Plan E
Actual: E
6 hour hike, ending just after sunset again. I gotta get started earlier. My feet were super sore. Carried a little more weight and used poles a lot. Especially as it got darker and darker.
Sunday
Plan: Rest
Actual: Rest
Summary: This was a good week. Increased weights just a little from the last cycle. I’m tempted to get a little more aggressive about how quickly I add weight.
This is a do-over from last week. I wanted 2 good lifting sessions with these weights and I missed the second one last week. I feel like squats in particular are an important part of getting ready to climb Mt Whitney.
I started a “Murph prep” activity - it’s just some daily pushups and pull-ups that gradually increase the reps. The idea is that it’s non-invasive and doesn’t affect my strength training.
I replaced pull-ups with barbell rows, since I’m getting plenty of pull-ups every day. Amazingly, I’m able to do barbell rows, which were too painful even a couple months ago. Shoulder problems had me doing dumbbell rows. But the shoulders seem good. I started at a modest weight and I’ll increase it gradually.
Monday
Plan: Max Strength
Actual: E
Holiday mountain bike ride with my wife - 2 hours
Tuesday
Plan: E
Actual: Max Strength
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
Wednesday
Plan: SE
Actual: E
Mountain Bike 2 hours
Thursday
Plan: E
Actual: E
2 hours on the bike trainer while it poured rain outside
Friday
Plan: Max Strength
Actual: Max Strength
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
Saturday
Plan E
Actual: E
6 hour hike, ending just after sunset again. I gotta get started earlier. My feet were super sore. Carried a little more weight and used poles a lot. Especially as it got darker and darker.
Sunday
Plan: Rest
Actual: Rest
Summary: This was a good week. Increased weights just a little from the last cycle. I’m tempted to get a little more aggressive about how quickly I add weight.
Re: JimV Training Log
Week 5 of Fighter I/A (week of 7/12/21)
Monday
Plan: Max Strength
Actual: Max Strength and E
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
E: 1:45 of trail work
Tuesday
Plan: E
Actual: E
Mountain Bike 1 hour
Wednesday
Plan: SE
Actual: E
On the bike trainer for 1:20
Thursday
Plan: E
Actual: E
2 hour mountain bike ride
Friday
Plan: Max Strength
Actual: Max Strength
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
Saturday
Plan E
Actual: E
Travel Day
Sunday
Plan: Rest
Actual: Mountain Bike Skills camp in New Jersey. Super fun and about 6 hours.
Summary: The Mount Whitney climb is getting frighteningly close. I probably need more hiking time and more hiking time carrying a full pack. I did not get much time hiking this week.
Monday
Plan: Max Strength
Actual: Max Strength and E
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
E: 1:45 of trail work
Tuesday
Plan: E
Actual: E
Mountain Bike 1 hour
Wednesday
Plan: SE
Actual: E
On the bike trainer for 1:20
Thursday
Plan: E
Actual: E
2 hour mountain bike ride
Friday
Plan: Max Strength
Actual: Max Strength
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
Saturday
Plan E
Actual: E
Travel Day
Sunday
Plan: Rest
Actual: Mountain Bike Skills camp in New Jersey. Super fun and about 6 hours.
Summary: The Mount Whitney climb is getting frighteningly close. I probably need more hiking time and more hiking time carrying a full pack. I did not get much time hiking this week.
Re: JimV Training Log
Week 6 of Fighter I/A (week of 7/19/21)
Monday
Plan: Max Strength
Actual: Max Strength and E
Shoulder rehab and a little jump rope
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work sets)
Hiking 1:45 on our little hill at night to get as much vertical as possible in the smallest time possible (no driving)
Tuesday
Plan: E
Actual: E
Hike 1 hour
Mountain Bike 3 hours
Wednesday
Plan: SE
Actual: E
Hike 2:40
Thursday
Plan: E
Actual: E
2:40 mountain bike ride
Friday
Plan: Max Strength
Actual: Max Strength
Shoulder and Hip Prehab, a little jump rope
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
Saturday
Plan E
Actual: E
Travel Day
Sunday
Plan: Rest
Actual: Rest
Summary: It’s embarrassing, but I’ve been winging it on the weights. I went back and looked at what supposed to be 70%, 80%, 90% have all been very close together. I mean that week one is too heavy and week 3 is too light. So I corrected that this week and the weights were heavier than I have been doing, even thought they’re still nothing to write home about.
It's good to complete another 6-week training cycle. I'm feeling the momentum. But I don't have a clear vision of what I plan to do in the last couple weeks before Mount Whitney. I think I should be getting some elevation and miles carrying a backpack with some weight in it. But all I want to do is go mountain biking.
Monday
Plan: Max Strength
Actual: Max Strength and E
Shoulder rehab and a little jump rope
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work sets)
Hiking 1:45 on our little hill at night to get as much vertical as possible in the smallest time possible (no driving)
Tuesday
Plan: E
Actual: E
Hike 1 hour
Mountain Bike 3 hours
Wednesday
Plan: SE
Actual: E
Hike 2:40
Thursday
Plan: E
Actual: E
2:40 mountain bike ride
Friday
Plan: Max Strength
Actual: Max Strength
Shoulder and Hip Prehab, a little jump rope
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work set), Barbell Rows (5 work sets)
Saturday
Plan E
Actual: E
Travel Day
Sunday
Plan: Rest
Actual: Rest
Summary: It’s embarrassing, but I’ve been winging it on the weights. I went back and looked at what supposed to be 70%, 80%, 90% have all been very close together. I mean that week one is too heavy and week 3 is too light. So I corrected that this week and the weights were heavier than I have been doing, even thought they’re still nothing to write home about.
It's good to complete another 6-week training cycle. I'm feeling the momentum. But I don't have a clear vision of what I plan to do in the last couple weeks before Mount Whitney. I think I should be getting some elevation and miles carrying a backpack with some weight in it. But all I want to do is go mountain biking.
Re: JimV Training Log
Week 1 of Fighter I/A (week of 7/26/21); catching up on posts
Monday
Plan: Max Strength
Actual: Max Strength and E
Warmup with a little jump rope
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work sets), BB Row (4 work sets)
Hiking and trail work 0:50
Tuesday
Plan: E
Actual: E
Mountain Bike 30 mins of cornering and braking drills
Wednesday
Plan: SE
Actual: E
Mountain Bike 2:00; lots of hills
Thursday
Plan: E
Actual: E
Hike 2 hours on our little hill. As fast as I can go.
Friday
Plan: Max Strength
Actual: Max Strength and E
Shoulder and Hip Prehab
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (3 work setw), Barbell Rows (5 work sets)
Mountain Bike drills for 1/2 hour
Saturday
Plan E
Actual: E
Hike 2:40, hilly
Sunday
Plan: Rest
Actual: Rest
Summary: I’m acting like I’m going to do another 6-week cycle. But I know the trip to the mountains will interrupt it.
Monday
Plan: Max Strength
Actual: Max Strength and E
Warmup with a little jump rope
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (2 work sets), BB Row (4 work sets)
Hiking and trail work 0:50
Tuesday
Plan: E
Actual: E
Mountain Bike 30 mins of cornering and braking drills
Wednesday
Plan: SE
Actual: E
Mountain Bike 2:00; lots of hills
Thursday
Plan: E
Actual: E
Hike 2 hours on our little hill. As fast as I can go.
Friday
Plan: Max Strength
Actual: Max Strength and E
Shoulder and Hip Prehab
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (3 work setw), Barbell Rows (5 work sets)
Mountain Bike drills for 1/2 hour
Saturday
Plan E
Actual: E
Hike 2:40, hilly
Sunday
Plan: Rest
Actual: Rest
Summary: I’m acting like I’m going to do another 6-week cycle. But I know the trip to the mountains will interrupt it.
Re: JimV Training Log
Week 2 of Fighter I/A (week of 8/2/21)
Monday
Plan: Max Strength
Actual: Max Strength and E
Warmup with a little jump rope and Prehab (Shoulder and Hips)
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (3 work sets), BB Row (5 work sets)
Hiking 1:20; trying new insoles in new hiking shoes
Tuesday
Plan: E
Actual: E
Hiking 3:10 in another new pair of shoes
Wednesday
Plan: SE
Actual: Rest
Packing
Thursday
Plan: E
Actual: E
Hike 1 hour; I like the new shoes
Friday
Plan: Max Strength
Actual: Travel day
Saturday
Plan E
Actual: E
Hike 2 hours at 10,000’ baby! Feel pretty good.
Sunday
Plan: Rest
Actual: E
Hike 2 hours at 9,000’
Summary: OK, we’re off to the mountains to check whether this training worked.
Monday
Plan: Max Strength
Actual: Max Strength and E
Warmup with a little jump rope and Prehab (Shoulder and Hips)
Lift: Cluster is Squat (4 work sets), DBOHP (5 work sets), RDL (3 work sets), BB Row (5 work sets)
Hiking 1:20; trying new insoles in new hiking shoes
Tuesday
Plan: E
Actual: E
Hiking 3:10 in another new pair of shoes
Wednesday
Plan: SE
Actual: Rest
Packing
Thursday
Plan: E
Actual: E
Hike 1 hour; I like the new shoes
Friday
Plan: Max Strength
Actual: Travel day
Saturday
Plan E
Actual: E
Hike 2 hours at 10,000’ baby! Feel pretty good.
Sunday
Plan: Rest
Actual: E
Hike 2 hours at 9,000’
Summary: OK, we’re off to the mountains to check whether this training worked.