Had volleyball on Wednesday. I played well, just not as awesome as last week. But to be fair, we played a much better team - their best hitter was really good at finding a way around the block. They beat us, but it was fun.
Thursday I did nothing... for no reason. Completely a missed opportunity, I should have gotten off my lazy arse in the morning and got my jog in, but I didn't. I at least ran a few suicides with my boys at basketball practice, but that was it.
So, Friday, I was determined to get the jog in.
1/14 08:00
Daily mobility
45min treadmill run/walk 3.3m
- 1W 35E 1W (0.33ST 1W)x6
It was actually a really good jog - didn't have to reduce pace until 30+ minutes in.
1/14 16:45
WGS sequence
SQT 5x5 245#
Push-ups 5x12
OP 5x5 115#
Ab wheel 5x7
Assorted grip pull-ups 3x(4,3,3,4)
Grip work
That was a
really tough session - I had to keep the pace pretty slow, and had a lot of complaints from my knee and inner thigh, as well as some signs of lower back fatigue. I figure that's a result of trying to put the heavy grinds on the same day as the "longer" run. Of course, that run is pathetic in terms of actual long runs, but I'm definitely finding that right now, even at a low HR, I just don't have the tolerance to mix some aerobic base work and strength work on the same day. I suspect this is very much a function of carrying an extra #15 right now, even if a good chunk of that is muscle. As brother
@offwidth says, you have to carry your engine. Low HR does not mean zero recovery cost.
I'm debating inserting a deload week next week... we'll see what the Saturday session feels like, and play it from there.
On a largely-unrelated note; I have always wanted to increase my push-up numbers, but had very little luck with it - have always felt like there's a bit of a wall to get over at 20. Part of my current daily mobility sequence is an "easy" max rep set of push-ups; go till I can't do any more without a lot of struggle. Lately I've been hitting 24 or 25 pretty consistently, even after doing a bunch of other shoulder mobility drills, which is encouraging. And I'd say doing ~10 push-ups has never felt as easy as it does right now. Part of that is probably just a result of doing a little more regular push-up volume in my strength work, but I suspect that a larger portion is actually due to the more regular ab wheel work. I think developing the capability to hold core tension longer is doing good things for push-up numbers.