Friday May 12th: Still got a sore throat and a slight fever. Luckily I got smart and did not force myself through a lifting session. Went for a light walk (47 min, 4.0 km, avg heart rate 99).
I never used the heart rate before (used the watch / gps for a year, but digged the chest strap out from the selves today). Wanted to check, that the pace was easy. My Maffetone maximum aerobic training heart rate is 140 (180 - 35 (age) - 5 (multiple colds, injuries etc)), so at least I was way below that.
Cytisus' Log
Re: Cytisus' Log
Saturday May 13th: Still not a 100% with the sore throat etc. Keeping today a rest day with daily activities as cleaing / walking to get about.
Re: Cytisus' Log
Sunday May 14th: Nothing new from the East front: Still fighting the cold and kept activity to a 4 km walk. Will call the doctor tomorrow to get a check up.
On and other note: Started reading Tactical Barbell: Physical Preparation for Law Enforcement. Interesting how it keeps the base building short (4 weeks) and with strength instead of strength endurance. Shows the flexiblility of the system.
On and other note: Started reading Tactical Barbell: Physical Preparation for Law Enforcement. Interesting how it keeps the base building short (4 weeks) and with strength instead of strength endurance. Shows the flexiblility of the system.
Re: Cytisus' Log
Monday May 15th: Same same, walking 2 times today for 7 km.
Felt like shit this morning, but feeling ok tonight. Have a time with my doctor tomorrow. Lets see...
Felt like shit this morning, but feeling ok tonight. Have a time with my doctor tomorrow. Lets see...
Re: Cytisus' Log
Tuesday May 16th: Still recovery for the sore throat. Walked to and forth the trainstations to get to football practice, which I just watched to keep in touch with plays.
Saw the doctor today. Got the full inspection. Have a slight raised bacteria blood count, but not enough for antibiotics. So it's just a cold, that needs the time it needs. Started yesterday trying to fit in a afternoon nap, and feel it helps a bit. Hope to shake it off in a couple of days, so I can start getting back to the iron / football.
Saw the doctor today. Got the full inspection. Have a slight raised bacteria blood count, but not enough for antibiotics. So it's just a cold, that needs the time it needs. Started yesterday trying to fit in a afternoon nap, and feel it helps a bit. Hope to shake it off in a couple of days, so I can start getting back to the iron / football.
Re: Cytisus' Log
Wednesday May 17th: Dare I repeat it? Improving, but still not a 100%. Did 6-7 km og light walking during the day. I am really looking forward to get pack to the weight / football.
Re: Cytisus' Log
Thursday May 18th:
Walking to get around.
Helmets only O-line practice. 1 h. Installed no huddle. No doupt todays practice counted as a HIC session!
The cold is getting better, but still there. Will need to take it (semi)-slow tomorrow. Maybe just a walk. Maybe a short lifting session.
Walking to get around.
Helmets only O-line practice. 1 h. Installed no huddle. No doupt todays practice counted as a HIC session!
The cold is getting better, but still there. Will need to take it (semi)-slow tomorrow. Maybe just a walk. Maybe a short lifting session.
Re: Cytisus' Log
Friday May 19th: Weightlifting; Operator I/A 6/9.
All weights in kg; rest as needed during warm-up, rest 2 min before work-set incl supersetted mobility work; work-set supersetted with mobility work. Written as (set *) reps * weight.
Zercher squats
Warm-up 5*20, 5*25, 3*30, 1*35.
Work-sets 3*5*40 (last set felt like there was 2+ reps in the tank).
Supersets 2*15 shoulder dislocations.
Dumbbell benchpress (weight per DB)
Warm-up 5*10, 5*12, 3*14, 1*16, 1*18.
Work-sets 3*5*20 (last set felt like 2+ reps).
Supersets 2*15 band pull aparts.
Pull-downs with pull-up-grib
Warm-up 5*20, 5*25, 3*30, 1*35, 1*40.
Work-sets 3*5*45 (last set felt like 2+ reps).
Supersets 2*5 (each side) will mills with broomstick.
Deadlift with hook grip
Warm-up 5*60, 5*70, 3*80.
Work-set 5*90 (last set felt like 2+ reps).
Could still feel the cold a bit this morning, so I kept the volume low by using a strength focused warm-up routine (warm-up sets from Starting Strength) and only using the minimum number of sets (3). It have been about 1½ weeks since last strength training session, but I continued with the Operator I/A cycle I had started, as the weights had been set rather low (using rep maxes to estimate maxes and using a 85% training max).
The minimum rest periods are new for me. Done it all of the cycle, and have multiple times noticed that I feel stronger at the last set than at the first. So neutral "awakening" happens stronger than the fatigue builds up.
All weights in kg; rest as needed during warm-up, rest 2 min before work-set incl supersetted mobility work; work-set supersetted with mobility work. Written as (set *) reps * weight.
Zercher squats
Warm-up 5*20, 5*25, 3*30, 1*35.
Work-sets 3*5*40 (last set felt like there was 2+ reps in the tank).
Supersets 2*15 shoulder dislocations.
Dumbbell benchpress (weight per DB)
Warm-up 5*10, 5*12, 3*14, 1*16, 1*18.
Work-sets 3*5*20 (last set felt like 2+ reps).
Supersets 2*15 band pull aparts.
Pull-downs with pull-up-grib
Warm-up 5*20, 5*25, 3*30, 1*35, 1*40.
Work-sets 3*5*45 (last set felt like 2+ reps).
Supersets 2*5 (each side) will mills with broomstick.
Deadlift with hook grip
Warm-up 5*60, 5*70, 3*80.
Work-set 5*90 (last set felt like 2+ reps).
Could still feel the cold a bit this morning, so I kept the volume low by using a strength focused warm-up routine (warm-up sets from Starting Strength) and only using the minimum number of sets (3). It have been about 1½ weeks since last strength training session, but I continued with the Operator I/A cycle I had started, as the weights had been set rather low (using rep maxes to estimate maxes and using a 85% training max).
The minimum rest periods are new for me. Done it all of the cycle, and have multiple times noticed that I feel stronger at the last set than at the first. So neutral "awakening" happens stronger than the fatigue builds up.
Re: Cytisus' Log
Saturday May 20th: Active rest with 3 km walking
Sunday May 21th: Light jog, 4.4 km, 40:10, 133 bpm.
Used my heart monitor for the first time during jogging. Turned out my normal slow speed was Maffetone'ian. Only had to walk once, when the pul hit 140 bpm.
Sunday May 21th: Light jog, 4.4 km, 40:10, 133 bpm.
Used my heart monitor for the first time during jogging. Turned out my normal slow speed was Maffetone'ian. Only had to walk once, when the pul hit 140 bpm.
Re: Cytisus' Log
Monday May 19th: Weightlifting; Operator I/A 7/9.
All weights in kg; rest as needed during warm-up, rest 2 min before work-set incl supersetted mobility work; work-set supersetted with mobility work. Written as (set *) reps * weight.
Zercher squats
Warm-up 5*20, 5*25, 3*30, 3*35, 3*40.
Work-sets 5*3*45 (last set felt like there was 2+ reps in the tank).
Supersets 4*15 shoulder dislocations.
Dumbbell benchpress (weight per DB)
Warm-up 5*10, 5*12, 3*14, 3*16, 3*18, 3*20.
Work-sets 5*3*22 (last set felt like 2+ reps).
Supersets 4*15 band pull aparts.
Pull-downs with pull-up-grib
Warm-up 5*20, 5*25, 3*30, 3*35, 3*40, 3*45.
Work-sets 5*3*50 (last set felt like 2+ reps).
Supersets 4*5 (each side) windmills with broomstick.
Deadlift with hook grip
Warm-up 5*60, 5*70, 3*80.
Work-set 3*90 (last set felt like 2+ reps).
First 85% day. Made the warm-up sets straight sets (3 reps across except the first two sets, which was 5 reps) and did 5*3 work-sets for a bit more volume than Friday. Felt good, and generally strongest on the last work-set.
Only exception was the bench press, where there was neither build up of fatigue nor freshness. Will need to watch the bench press. Maybe go to 3 min rest periods or do a descending rep schreme on warm-up sets.
Will probably do the 90% Friday and test some sorta maxes, and then end this cycle with a 85% day Monday to be fresh for Tuesdays football practice.
All weights in kg; rest as needed during warm-up, rest 2 min before work-set incl supersetted mobility work; work-set supersetted with mobility work. Written as (set *) reps * weight.
Zercher squats
Warm-up 5*20, 5*25, 3*30, 3*35, 3*40.
Work-sets 5*3*45 (last set felt like there was 2+ reps in the tank).
Supersets 4*15 shoulder dislocations.
Dumbbell benchpress (weight per DB)
Warm-up 5*10, 5*12, 3*14, 3*16, 3*18, 3*20.
Work-sets 5*3*22 (last set felt like 2+ reps).
Supersets 4*15 band pull aparts.
Pull-downs with pull-up-grib
Warm-up 5*20, 5*25, 3*30, 3*35, 3*40, 3*45.
Work-sets 5*3*50 (last set felt like 2+ reps).
Supersets 4*5 (each side) windmills with broomstick.
Deadlift with hook grip
Warm-up 5*60, 5*70, 3*80.
Work-set 3*90 (last set felt like 2+ reps).
First 85% day. Made the warm-up sets straight sets (3 reps across except the first two sets, which was 5 reps) and did 5*3 work-sets for a bit more volume than Friday. Felt good, and generally strongest on the last work-set.
Only exception was the bench press, where there was neither build up of fatigue nor freshness. Will need to watch the bench press. Maybe go to 3 min rest periods or do a descending rep schreme on warm-up sets.
Will probably do the 90% Friday and test some sorta maxes, and then end this cycle with a 85% day Monday to be fresh for Tuesdays football practice.