Always Be Smashing

Discussion in 'Training Logs' started by WhatWouldHulkDo, Jan 7, 2018.

  1. Kiacek

    Kiacek More than 500 posts

    Good luck @WhatWouldHulkDo !!!
     
  2. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    Thanks for the well wishes, @Kiacek

    09/02 08:30

    10k run 65min
    HR 152 ave, 188 max
    -Z3 10min
    -Z4 36min
    -Z5 16min

    Nice local race - this is only the 3rd year they've done it, and it keeps getting bigger.

    I tried to go into it with the mindset that it should just be a training run - but my HR numbers obviously show that I am lousy at doing that. HR was up over 140 just a couple of minutes in, despite feeling like I was dialing back tempo. Near the end, my nose clogged up too much for nasal breathing, so I just said heck with it and opened up into a faster run. Slow time, but I knew it would be based on where my running seems to be lately.

    I've got one more 10k on the calendar in November. Will keep at this HR thing for a couple months, and see if it improves at that race.

    My hip flexors in particular were shot for the rest of the day, so I was in no condition for any heavy hinging or squatting. But, I didn't want to completely bail on the evening session, so put in the pushing & pulling work.

    09/02 17:00

    GSQT 3x5 20# (all I could handle!)
    Halo 3x5 24,24,20
    Glute bridge 3x5
    Wall overhead extensions 3x5
    Pullups 7,6,5,5
    BB side press 4x5 65#

    Aside from that, spent a bunch of time just sitting in a TRX-assisted squat, trying to convince the hip flexors to loosen up.
     
  3. offwidth

    offwidth More than 5000 posts

    Z5 16min?
    What scale are you using?
     
  4. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    It's just the Polar beat app. I suspect it is using 220-age x 90% as the threshold for Z5, but I'm guessing. (Age=43)

    I have started to wonder a bit if my HR just runs higher than average, since obviously 220-age isn't a great estimate of my max HR - I was well over that today. But I've been trying to avoid using that as an excuse too early in the process.
     
    Philippe Geoffrion likes this.
  5. offwidth

    offwidth More than 5000 posts

    220-age is notoriously inaccurate.
    The only way to know for sure is to test it
     
  6. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/03 06:00

    Agile 8-1
    65min treadmill run / walk 4.0m
    - Reduced pace, tried to make it a recovery run

    09/03 12:30

    Static stretching sequence x1

    Got a wicked abdominal muscle cramp during twisted lizard pose. Sign of being under-recovered for sure, though this is the first time I can remember my abs feeling worn out from a run.

    09/03 18:30

    GSQT 3x5 20,24,28
    Halo 24,24,20
    Bridge 3x5
    Wall overhead extensions 3x5
    KB snatch 20x5 32

    Went with 1:30 intervals on snatches, rather then EMOM - tried to keep it "easy" for continued recovery. Skipped TGUs to give hips and abs a break.

    Not a bad day at all considering 1 day after a 10k - getting close to feeling normal.
     
  7. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/04 06:00

    Agile 8-1
    47min treadmill run / walk 3.0m

    Baaaad session in volleyball. We were playing poorly, one of our teammates got a bad attitude about it, causing everyone else to play worse, death spiral ensued. Good teammates are hard to come by. If you find a really good one, marry her. :D
     
  8. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/05 06:00

    5min samurai getups
    EYFS +

    09/05 13:30

    Static stretching sequence x1

    Have to remind myself constantly that not every day will be a flexibility PR. It waxes and wanes - some days the ROM just isn't there.

    09/05 21:00

    GSQT 3x5 40,48,28 with curl
    Halo 3x5 24,24,20
    Bridge 3x5
    Wall overhead extensions 3x5
    DL 1x5 335#
    Pullups 7,6,5,5
    ZSQT 3x5 175#
    BB side press 4x5 65#
    Convict circuit 3x10

    Ran out of gas at the end, but otherwise feeling back to normal.
     
  9. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/06 11:00

    Agile 8-1
    64min treadmill run / walk 4.0m

    Dang, seems like I'm actually getting slower!

    09/06 17:00

    5min jump rope

    I have been toying with the idea of signing up for the elite level TSC, so I decided to testing doing a more glycolic round of snatching with the 32... see if I could do a reasonable number without going all out. Today, it turns out, was not a good day to try. Grip felt tired from the point I picked up the bell - did 2x7, then just put it away. Maybe still some residual fatigue from Monday, but won't be hopping into the elite level for fall.

    Burpees 20x3

    Nothing else for today, still feeling under-recovered.
     
  10. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/07 10:30

    Karate practice.

    Passed my belt test after all (y). It's only 2nd kyu (middle brown), so guess I didn't have to be as perfect as I was worried about.

    At this rate, it'll probably be 5 years before I get to the black belt. Enjoy the journey, I suppose.
     
  11. Philippe Geoffrion

    Philippe Geoffrion More than 500 posts

    Congrats on the belt test!
     
  12. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    Thanks, sir!

    09/08 08:00

    Volleyball tournament, coed grass 4's. Big tournament, 8 divisions (we played in D5, D1 is the best), several hundred teams total. We played 11 total games. Took 2nd in our pool, then had a 1.5 hour break before the start of bracket play... by then fatigue had set in, and us old people had nothing left, eliminated easily. But, had a lot of fun.

    Knew I would be pretty wiped out the next morning, so skipped the morning session. Felt it particularly in the shoulders.

    09/09 17:30

    GSQT 3x5 48,48,28 with curl
    Halo 3x5 24,24,20
    Bridge 3x5
    Wall overhead extensions 3x5
    DL 1x3 380#
    Pullups 7,7,6,5
    ZSQT 3x3 195#
    BB side press 4x3 75#
    Convict circuit 3x10

    Grip was an issue for DL, as always seems to be on heavy day. Pullups and presses were a little tough due to shoulder soreness.

    09/09 21:00

    Static stretching sequence x1
    Tactical frog x15
    Bretzel x20
     
  13. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/10 06:00

    Agile 8-1
    62min treadmill run / walk 4.0m

    09/10 13:00

    Static stretching sequence x1

    09/10 18:50

    Karate practice

    Saturdays from here on out are going to be tied up with kid's sports, races and TSCs. Won't be much opportunity to get to karate - so switching schedule to try to go on Tuesdays for a while. Should be good for me - it's an adult-only class, so I can work more advanced techniques, and get some better sparring practice.

    Lot of work on footwork today, which is something I definitely need. I'm not light on my feet - I'm more in the "thundering rhinoceros" style. Should really look at getting in more jump rope work in my conditioning outside karate, I think that would help.
     
  14. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/11 06:00

    Agile 8-1
    48min treadmill run / walk 3.1m

    09/11 21:00

    No volleyball tonight, so got in a light conditioning session.

    Jump rope 20s on 40s off x30
    - 42/43 jumps per interval
    Combo TGU 5x1 x side 24
    - Kneeling elbow touch on way up
    - Snatch at top
    - Kneeling press on way down

    Did the TGUs with as little rest as possible, took about 12 minutes. Pretty good pump in the forearms.

    Static stretching sequence x1
     
  15. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/12 06:00

    5min samurai getups
    EYFS +

    Up to x9 on cossacks, alternating between 1 up/down squat and 2 side-to-side shifts.

    09/12 13:00

    Static stretching sequence x1

    09/12 21:30

    GSQT 3x5 48,48,28 with curl
    Halo 3x5 24,24,20
    Bridge 3x5
    Wall overhead extensions 3x5
    DL 1x3 380#
    Pullups 7,7,6,5
    ZSQT 3x3 195#
    BB side press 4x3 75#
    Convict circuit 3x10

    Rough session right from the start - just low energy, left shoulder still a bit creaky from the tournament. Was coaching kids volleyball for 1.5 hours beforehand, maybe that was part of it too. Should keep the remainder of the week easy.
     
  16. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/13 06:00

    Agile 8-1
    63min readmill run / walk 4m

    09/13 17:30

    GSQT 3x5 48,48,28 with curl
    Halo 3x5 24,24,20
    Bridge 3x5
    Wall overhead extensions 3x5
    KB snatch 16x5 32 EMOM
    TGU 4x1 x side 40
    Static stretching sequence x1

    Still feeling a little creaking in the shoulders, particularly in the TGUs.
     
    Strong Rick and Kiacek like this.
  17. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/14 21:30

    5min jump rope
    Heavy bag 1min on 2min off x4
    Burpees 15x3
    Bent press 5x1 x side 28,32,32,40,40
     
    Strong Rick and Kiacek like this.
  18. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/15 07:45

    Agile 8-1
    79min treadmill run / walk 5.1m

    09/15 21:00

    Static stretching sequence x2
     
    Strong Rick and Kiacek like this.
  19. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    09/16 06:00

    5min samurai getups
    EYFS +

    Touching my forehead to the floor on the arm bars has become "easy" - after the first couple pumps can get it there without a lot of effort. Making progress... not sure where to go next on that. More weight? More reps?

    SLDL have come a long ways too... if Thursday feels as good as today, try the 20 next week.

    09/16 13:00

    Static stretching sequence x1

    Have made a lot of progress on front splits since a year ago... and yet, got a long, long ways to go. Somewhere around 10 inches from the ground right now. Flexibility is long road.

    09/16 18:30

    GSQT 3x5 48,48,28 with curl
    Halo 3x5 24,24,20
    Bridge 3x5
    Wall overhead extensions 3x5
    DL 1x5 315#
    Pullups 6,6,5,4
    ZSQT 3x5 165#
    BB side press 4x5 60#

    Break for tacos and margaritas, then...

    09/16 21:00

    Convict circuit 3x10
     
  20. Kiacek

    Kiacek More than 500 posts

    Wow, Congratulations; you've made awesome progress!
    @WhatWouldHulkDo !
     

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