Pursuit of My Abilities

Discussion in 'Training Logs' started by Bro Mo, Jul 17, 2018.

  1. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    As a dad who is constantly trying to prod an 11 year old and 9 year old to do more races, I'd say that 32min is awesome at 8. Definitely reason for substantial fatherly pride.

    That said, clearly not a fast crop of 34-39 men. ;)
     
    Bro Mo likes this.
  2. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Week of May 5
    Sunday
    Off​
    Monday
    Run
    3x 3' [2'] @ Interval Pace​
    Press: Drop sets to failure
    Incline Dumbbell Press > Flat Dumbbell Press > Push-Up > Knee-Push-Up ​
    Tuesday
    Run
    3x 3' [2'] @ Interval Pace​
    Press: Drop sets to failure
    Incline Dumbbell Press > Flat Dumbbell Press > Push-Up > Knee-Push-Up ​
    Wednesday
    Off​
    Thursday
    Off​
    Friday
    4 Rounds
    2' @ Interval Pace
    Max Reps Push-Ups​
    Saturday
    Off
    Spent the week in a hotel and didn't feel like doing too much. Felt the effects of being at a higher altitude than I'm used to.
     
  3. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Week of May 12
    Sunday
    Push-Ups
    5x Max Reps [5']​
    Sit-Ups
    6x18 [75"]​
    Run
    500-400-300-200-100m [4'] @ Repetition Pace​
    Monday
    Push-Ups
    11-10-9-9-8-7-6x [10"]​
    Sit-Ups
    5x15 [20"]​
    Run
    500-400-300-200-200m [4'] @ Repetition Pace​
    Tuesday
    Push-Ups
    6x18 [75"]​
    Sit-Ups
    6x15 [75"]​
    Run
    500-400-300-300-200m [4'] @ Repetition Pace​
    Wednesday
    Push-Ups
    5x Max Reps [5']​
    Sit-Ups
    1x Max Reps​
    Run
    500-400-400-300-200m [4'] @ Repetition Pace​
    Thursday
    Push-Ups
    11-10-9-9-8-7-7-6-5x [10"]​
    Sit-Ups
    6x15 [75"]​
    Run
    300-300-300-300-300m [1'] @ Repetition Pace​
    Friday
    Off​
    Saturday
    Off​
    Performing a test on Monday. I didn't have time to get through a full 12 week cycle between tests but while I feel more confident under loads from the clusters and max rep sets, I feel I didn't get enough hypertrophy to really increase my endurance; I'll see tomorrow. I think I will stick with the same template but maybe try something other than clusters next time through. My running has definitely improved and I hope tomorrow is a good day to see that materialize.
     
  4. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Week of May 19
    Monday

    PFT​
    Tuesday
    Off​
    Wednesday
    Off​
    Thursday
    20min Swim @ harder than I remember swimming to be ;)
    20min Skierg @ zone 2​
    Friday
    3 Rounds
    100m Sprint
    5x med ball slams
    30sec plank
    10m leopard crawl
    3/3x Lunge Press
    10m Gorilla crawl
    3x Inch Worm
    3x Push-Press​
    Saturday
    8 Rounds
    6x Deadlift
    4x Pull-ups​
    5 Rounds
    10x narrow grip pull-down
    12x lat pull-through​

    PFT went well. PRs on every element; however, not by as much as I wanted - is it ever though? Currently have access to coaching from a strength and conditioning coach and will be doing a few weeks of circuit training M/W/F from what I understand. I really like the skierg and plan to do more of that to supplement the circuit training on T/Th. Will do some additional strength training on Saturdays.
     
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  5. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Week of May 26
    Essentially started a fight camp for the next few weeks. Lots of strength/power circuits with crawling and medicine ball throws. Started some grappling which I have no experience with. This week, I have really had an appreciation for the TGU. My shoulders and core are strong and able to hold odd positions well because of them. This week has reinforced my thought that if I could only do one movement for the rest of my life the TGU is the one.

    My previous knee injuries really reduce confidence in any jumping movements though. Also, I have been getting a pain in my heel which I think might be plantar fasciitis. I will purchase some insoles to see if that helps relieve it. I have been in new shoes for the last few weeks so it could simply be the adjustment and more activity.
     
  6. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Week of June 2
    Monday

    Crawling Complex
    Jump/Stability Circuit​
    Wednesday
    Crawling Complex
    Med ball slams/Squat/Lunge Circuit
    Grappling Drills​
    Friday
    Crawling complex
    Sprint drills
    300m acceleration repeats
    Grappling drills
    Swim sprint repeats​
    Saturday
    Crawling complex
    2h Swings
    TGU
    Farmer carry
    Swim sprint repeats​

    Getting some incredible plantar fasciitis. I've been wearing barefoot shoot for a long time except running and recently purchased some "regular" hiking shoes for all day wear and I think it's messing up my foot. Everything I read about plantar fasciitis says to add more support but I feel that the additional support is what's causing it. It kind of all started when I got new running shoes but was manageable because I was only in them for relatively short time periods compared to all day in these hiking shoes.

    Forgot how much I like swimming. Have not done much swimming since dive school but I think it's somewhat like riding a bicycle based on the improvement I've seen after only a couple sessions.

    I really prefer 2h swings over single arm swings. I also really prefer more smaller sets over less longer sets. I feel like sets of 5x 2h swings helps my athletic performance more than sets of 10x 1 arm swings.

    Trying to get to 3 minutes at 40% BW in each hand for the farmer carry. I have a ways to go because I am only at about 25% now. It might take a while but 3 minutes is a long carry. It is much more challenging than a much heavier but shorter carry.
     
  7. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Last few weeks have been a continuation of similar circuits until this last week when those stopped. I had wanted to get back to my "normal" training program but some constraints appeared that make it difficult. In the meantime, I'll be doing 8-12 weeks of A+A double snatches, clean & jerks, or jerks only 4x per week with 2x per week of HIRT fartleks on the skierg or in the pool.

    The HIRT fartleks I've been experimenting with have pretty much stabilized. Staple version is 10sec sprint at the top of every 5min for about 40min total. Here is an example of a HIRT fartlek session on the skierg.

    SkiErg HIRT Fartlek

    HIRT_Fartlek.PNG

    The A+A follow M/H/L/L weekly M/W/F/S. Here are the two light days from this week. The profile from the Snatches has a much steeper HR incline and shows a better representation of what to look for in A+A movements I think.

    A+A C&J

    A+A_C&J.PNG

    A+A Double Snatch
    A+A_Double_Snatch.PNG
     
    Last edited: Jul 14, 2019
    Kiacek and kiwipete like this.
  8. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Done doing A+A stuff. A little underwhelmed with where my athleticism has gone in the last 8 weeks. Not as strong, not as fast, not as anything really. I believe that I need to select the best method for the task to continue more progress - or at least get back to where I was a few months ago. Strength equals a barbell and endurance equals locomotion. I really like the 12 week program I was doing but I'm finding that it's not always logistically convenient just being a 12-week cycle. Something shorter that can be repeated is easier to get reps over time. Also, clusters are really good for training power but strength and hypertrophy are developed better for me getting more fatigued.

    A few things that have made a positive impact on my training in the last 1-2 years have been:
    • Barbell Ladders
      • Good volume
      • Low Fatigue
    • Max rep last set
      • psychologically motivating
      • auto-regulatory
    • Threshold Intervals
      • Improve lactate processing
      • Improve VO2
    • HIRT Fartleks
      • Improve aerobic capacity at Easy pace
      • Improve efficiency at Repeat pace
    • 4 week waves
      • short enough to fit more cycles with interruptions through the year
      • long enough to make linear progressions
      • short enough to make wave progressions
    • Supersets
      • Efficiently fit accessory lifts
    • 3 day split that can be repeated twice per week if possible
      • Can get as far into the week as possible if interrupted
      • Fit 2 sessions each week of each concurrent task.
        • Strength
        • Low Intensity Conditioning
        • High Intensity Conditioning
     
  9. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Last few weeks have gone well.

    Mondays
    Squat, @ 70-80%, 2-3-5, x3
    Bench Press, @ 70-80%, 2-3-5, x3​
    Tuesdays
    Skierg fartlek​
    Wednesdays
    Threshold run​
    Thursdays
    Deadlift, @ 75-85%, 1-2-3, x3
    Bench Press, @ 65-75%, 3-5-7, x3​
    Fridays
    Assault bike fartlek​
    Saturdays
    Threshold or VO² interval runs
    The overall weekly and monthly template work a little better for me. However, the ladders are a lot of sets and take a little long. I plan to try some straight sets for a bit to see if that abbreviates the sessions a little.
     
    Kiacek likes this.
  10. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Spent the last couple weeks moving. Lost access to a fully equipped gym and going back to a home gym. Just got squat stands, bar, and weights today from Rogue. Will simply lift and run until I can order a SkiErg for the new basement gym. Will then continue with Lift > ski > run...repeat. I like the skierg over the assault bike if I had to have only one. It has low correlation to lifting and running so I can avoid becoming victim to over-training.

    Today, while I wait for moving truck to arrive with tools to assemble the squat stands, I supersetted some deadlifts and get-ups. One of my favorite simple sessions. Start with the bar and alternate adding 25 or 45 plates for 40 or 50# jumps between sets of doubles and doing 1R/1L TGU between sets. Add weight until it feels heavy.
     
  11. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    The last few weeks have been the same weekly schedule of :
    Monday: Strength
    Tuesday: Aerobic
    Wednesday: Threshold
    Thursday: Strength
    Friday: Aerobic
    Saturday: Threshold/VO2 Max​

    The last month of strength days was Squat + Bench on Monday and Deadlift + Bench on Thursday. I did 10-20 reps of each between 70-90%. I didn't really get any stronger. My running got a little better though. I think the volume may not have been enough for only 2 days per week.

    I'm going to do a cycle of conjugate for the strength days for a while and see how that goes. I think some additional volume of assistance work after will help too.
    Monday: Dynamic Lower, Max Upper
    Thursday: Dynamic Upper, Max Lower​
     
  12. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Refining my program still. Built a lifting platform with ability to use bands for accommodating resistance and added a concept 2 SkiErg in the basement. Training has further refined to a 3 week cycle of:
    Monday: Lower Body Power / Upper Body Strength
    • Box Squat / Floor Press
    • Box Squat / Close Grip Bench Press w/ Band
    • Box Squat / Reverse Band Bench Press
    Tuesday: Easy Run/Ski Fartlek
    Wednesday: Lactate Threshold or VO2 Max Intervals Run/Ski
    Thursday: Upper Body Power / Lower Body Strength
    • Speed Bench Press / Box Squat + Band
    • Speed Bench Press / Front Squat + Band
    • Speed Bench Press / Reverse Band Squat
    Friday: Easy Run/Ski Fartlek
    Saturday: Long Run/Ski
    Sunday: Off​

    Broad brush, I like the 3 week cycle over something longer. I like coming back to something more frequently. When I was doing 12 week cycles last year and early this year, I felt like it was too long between training phases. For the cycle, I'm rotating through strength variants for squats and bench presses. I have become fond of using bands for the majority with periodically using reverse bands. I feel stronger using bands more frequently. I feel like if I can start it, I can finish it and it seems to be eliminating sticking points. The reverse band work really builds confidence and inspires prolonged acceleration of the load. The floor press and banded box squats really force acceleration by removing the stretch reflex and momentum.

    The power or dynamic days are for the most part about 50% + a band that makes the velocity as constant through the motion that I can get. I sometimes move the weight around a little just for some variety but without something to measure bar speed, it's tough to dial in. I do prefer the power instead of repetition on this day; it doesn't beat me up as much over time. I get that repetition volume from doing some accessory movements during the rests. If it's upper body sets, I'll do lower body repetition during the rest and vice versa.

    For the strength or max effort loads, I've worked on ladders at ~70-90%, working up to maxes, and clusters @ ~90%. I prefer the clusters at 90% so far. I still have to work with them longer to see if they stand the test of time though. I've worked with ladders using both static weight for all ladders and ratcheting weight up for each ladder and I kind of prefer the ratchet ladders of the two. I haven't had any problems with working up to a max effort but sometimes, I feel like it's hard to control volume depending on the weight jumps and how good I'm feeling and how far I'm able to go. For clusters, I've been doing ~20 sec intra-set rest with two minutes of inter-set rest. I've been pretty much following prillipens table for the volume of everything.

    For the fartleks, I've been doing only 10 seconds of hard effort with long easy efforts between. I am trying to hit max power outputs on the 10sec efforts and with shorter easy efforts, I've been unable to reach the power outputs that I want to train during those 10 seconds. The work:rest ratio doesn't seem to be very common anywhere but it's increasing my 10sec max power outputs better than anything else. Most other work:rest ratios I've seen are something along 1:5 to maybe 1:9 but I'm doing more like 1:30 to 1:60. If I extend the work duration to 20 or 30 seconds, I'm able to reduce the rest time and train more in the normal 1:5-9 range because it's easier to maintain and repeat a lower power output for 30 seconds than to hit a max in 10 seconds. Additionally, the focus of these days is actually the easy aerobic volume so a different work:rest would somewhat defeat the purpose and I would just do steady state as the alternative.
     

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