Saturday 23 July afternoon
Did a 1RM estimate. First time in my home gym in two years.
Bench: 70 kg x 5 --> 1RM = 79 kg
Squat: 90 kg x 5 --> 1RM 101 kg
one leg assisted pull ups: 15 (pull ups did not give the full 'stroke'. Note that I've never been a puller upper)
Deadlift: 130 kg. Went up smooth, could probably do more but an additional 5 kg does not change anything.
Stronger than expected. The last time I checked these I had lower numbers. Obviously SE increases strength for the untrained.
The 104 week experiment
Re: The 104 week experiment
Monday 25 July 2022
Base building B1 W6D1 MS
Bench press: 3 x 5 @ 60 kg
Squat: 3 x 5 @ 75 kg
Assisted pull ups: 3 x 11 reps
T = 30 minutes.
Taking 2 min rest between sets. Just figuring out how long these take. The assisted pull ups were tough, otherwise went OK.
Base building B1 W6D1 MS
Bench press: 3 x 5 @ 60 kg
Squat: 3 x 5 @ 75 kg
Assisted pull ups: 3 x 11 reps
T = 30 minutes.
Taking 2 min rest between sets. Just figuring out how long these take. The assisted pull ups were tough, otherwise went OK.
Re: The 104 week experiment
Tuesday 26 July 2022
Base building B1 W6D2 E
~ 10 min jog as warm up
Resets: 1 min run/sprint and 3-4 min walk/rest x 4 (minimum as per TBII)
~ 6 min jog to cool down
T = 35:02; HRav = 135; HRmax = 162
Was really enjoyable to do this
Base building B1 W6D2 E
~ 10 min jog as warm up
Resets: 1 min run/sprint and 3-4 min walk/rest x 4 (minimum as per TBII)
~ 6 min jog to cool down
T = 35:02; HRav = 135; HRmax = 162
Was really enjoyable to do this
Re: The 104 week experiment
Thursday 28 July 2022
Base building B1 W6D4 MS
Bench press: 3 x 5 @ 60 kg
Squat: 3 x 5 @ 75 kg
Dead lift: 1 x 5 @ 100 kg
Some 20 sec isometric front and side splits (really high)
Taking 2 min rest between sets. Still getting the feel for this.
Base building B1 W6D4 MS
Bench press: 3 x 5 @ 60 kg
Squat: 3 x 5 @ 75 kg
Dead lift: 1 x 5 @ 100 kg
Some 20 sec isometric front and side splits (really high)
Taking 2 min rest between sets. Still getting the feel for this.
Re: The 104 week experiment
Friday 29 July 2022
Base building B1 W5D5 E
Tempo run
T = 29:06; HRav = 147; HRmax = 165; D = 3.69 km
This was different. Was more like unstructured repeats; running for a bit followed by some walking. My lungs and heart could keep going, but the legs (after squats yesterday) did not agree. I am sure this will go better in the coming weeks
Base building B1 W5D5 E
Tempo run
T = 29:06; HRav = 147; HRmax = 165; D = 3.69 km
This was different. Was more like unstructured repeats; running for a bit followed by some walking. My lungs and heart could keep going, but the legs (after squats yesterday) did not agree. I am sure this will go better in the coming weeks
Re: The 104 week experiment
Saturday 30 July
Base building B1 W5D6 E
10 km jogging/walking
T = 1h25; HRav = 143; HRmax = 157
This was very difficult. Legs were very tired. The change of pace definitely takes some getting used to. Was really tired the Saturday and Sunday.
Base building B1 W5D6 E
10 km jogging/walking
T = 1h25; HRav = 143; HRmax = 157
This was very difficult. Legs were very tired. The change of pace definitely takes some getting used to. Was really tired the Saturday and Sunday.
Re: The 104 week experiment
Monday 1 August 2022
Base building B1 W7D1 MS
Started doing Joe DeFranco's limber 11 in the mornings just to get going.
Limber 11 during coffee
Bench: 5@20; 2@50; 3 x 5 @ 62.5 kg
Squat: 5@20; 3@60; 2@ 70; 3 x 5 @ 80 kg
Assisted pull ups: 3 x 12
Front split and side split supported isometrics: 3 x 30 sec
Was tough but OK. Slowly working some flexibility in again. I noticed that the last 14 weeks resulted in a loss of mobility/flexibility.
Base building B1 W7D1 MS
Started doing Joe DeFranco's limber 11 in the mornings just to get going.
Limber 11 during coffee
Bench: 5@20; 2@50; 3 x 5 @ 62.5 kg
Squat: 5@20; 3@60; 2@ 70; 3 x 5 @ 80 kg
Assisted pull ups: 3 x 12
Front split and side split supported isometrics: 3 x 30 sec
Was tough but OK. Slowly working some flexibility in again. I noticed that the last 14 weeks resulted in a loss of mobility/flexibility.
Re: The 104 week experiment
YASW - Yet Another Shitty Week
Monday 1 August:
During the day, the pain in my left buttock increased to significant levels that I started taking an anti-inflammatory.
Tuesday 2 August:
Started with Limber 11. The piriformis stretch was painful.
jog for 10 min. Ran four repeats of ~70 sec with (minimum) 3 min breaks.
Pain during the day was up again.
Wednesday 3 August:
Just some Limber 11. Pain was OK, but as the day progressed increased.
Thursday 4 August:
No training, just some stretching.
Friday 5 August:
Same as thursday. Pain was subsiding a bit.
Saturday 6 August:
Felt better. First day this week that I didn't wake up from the pain. Went for a 10 km jog. Completely painless and relaxed.
T = 1h22; HRav = 143; HRmax = 163.
During the day there was some development of pain again. Took some more anti-inflammatory medication.
It seems clear that the piriformis/glute is irritated and perhaps pushed a bit too far. Squats on Monday and sprints on Tuesday has increased the irritation. I will take it easy next week with just upper body strength training and walks rather than pushing it. Just trying to finish the last week of Base Building. The week after will be a 'down' week anyway, so this gives me two weeks to work on relaxed stretches and reducing any irritation/inflammation. A total of two workouts missed this week.
Monday 1 August:
During the day, the pain in my left buttock increased to significant levels that I started taking an anti-inflammatory.
Tuesday 2 August:
Started with Limber 11. The piriformis stretch was painful.
jog for 10 min. Ran four repeats of ~70 sec with (minimum) 3 min breaks.
Pain during the day was up again.
Wednesday 3 August:
Just some Limber 11. Pain was OK, but as the day progressed increased.
Thursday 4 August:
No training, just some stretching.
Friday 5 August:
Same as thursday. Pain was subsiding a bit.
Saturday 6 August:
Felt better. First day this week that I didn't wake up from the pain. Went for a 10 km jog. Completely painless and relaxed.
T = 1h22; HRav = 143; HRmax = 163.
During the day there was some development of pain again. Took some more anti-inflammatory medication.
It seems clear that the piriformis/glute is irritated and perhaps pushed a bit too far. Squats on Monday and sprints on Tuesday has increased the irritation. I will take it easy next week with just upper body strength training and walks rather than pushing it. Just trying to finish the last week of Base Building. The week after will be a 'down' week anyway, so this gives me two weeks to work on relaxed stretches and reducing any irritation/inflammation. A total of two workouts missed this week.
Re: The 104 week experiment
Monday08 August 2022
Base building B1 W8D1 MS
Bench: 5@20 kg, 2@60 kg; 3 x 3@70 kg
leg assisted pull ups: 3 x 14
Kneeling hip flexor stretch/front split: 3 @ 1 min (l, r)
standing pigeon pose 3 @ 1 min (l, r)
Not pushing it with the left glute/piriformis.
Base building B1 W8D1 MS
Bench: 5@20 kg, 2@60 kg; 3 x 3@70 kg
leg assisted pull ups: 3 x 14
Kneeling hip flexor stretch/front split: 3 @ 1 min (l, r)
standing pigeon pose 3 @ 1 min (l, r)
Not pushing it with the left glute/piriformis.
Re: The 104 week experiment
Tuesday 09 August 2022
Base building B1 W8D2 E
Took a 5 km walk.
T = 54:03 ; HRav = 105; HRmax = 121 (silly watch says it was 6.02 km; however, the GPS watch said it's 5.01 km)
Did some kneeling hip flexor/front splits (l, r) followed by seated pike stretch (3 x 1 min each).
Left leg is less flexible than the right leg. Also, mild pain is still there in the left glute/piriformis.
Base building B1 W8D2 E
Took a 5 km walk.
T = 54:03 ; HRav = 105; HRmax = 121 (silly watch says it was 6.02 km; however, the GPS watch said it's 5.01 km)
Did some kneeling hip flexor/front splits (l, r) followed by seated pike stretch (3 x 1 min each).
Left leg is less flexible than the right leg. Also, mild pain is still there in the left glute/piriformis.