Pursuit of My Abilities

WhatWouldHulkDo

Quadruple-Digit Post Count
I don't know if my 8 year old finishing 3rd in the 34-39 age group says something about the other 34-39 men or if it says something about her at 8.
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

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.
 

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.
 

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.
 

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.
 

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.
 

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:

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
 

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.
 

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.
 

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​
 

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.
 

Bro Mo

Quadruple-Digit Post Count
Over the last few weeks, some days felt slow but then the following week felt really fast. Not sure if it's the dynamic effort work or the consistent work @ 90% that is the primary driver of progress. I'm going to test by swapping the light dynamic effort work for some moderate weighted clusters. Still keeping the volume in the Prilipen range. Going to replace the speed squats with sumo pulls @ 80-85% and the speed bench with a military press @ 80-85%. A little lower volume for pulls and a little higher for presses.

Clusters seem to keep the stress lower and are easy enough to recover from that I will see if I can handle 80%+ loads twice per week. Also, clusters keep the velocity high so I'm not sure the dynamic speed work is necessary when solely using clusters.

My long runs are a nice way to get out of the house and get outside but without any additional running during the week (due to how early it gets dark), I'm not acclimating well enough and once-per-week long runs are just making me sore. Instead of long runs for the winter, I'm going to spend that day doing some A+A or lactic threshold work on the skiERG or threshold run on the weekend.

I tried an A+A session using the skiERG today. Love it!! Did an OTM circuit of 6x swings (R), 6x Swings (L), 6x Ski Pulls. Each ski pull cluster hit above 600 watts and by alternating an anterior and posterior movement kept all the sets hitting higher watts each set of ski pulls. Really like the antagonistic combination of skiERG and swings. It's interesting to see how the swings and ski both raised my heart to about the same level but my heart rate dropped immediately after the swings but had a little delay after the ski.
A+A_Swing+Ski.JPG
 
Top Bottom