Nice lazy 5 miles. Sang the whole way. Wonderful. 39:48 but never ran for time at all.
Day 3 | ||||||||
Exercise | kgs | SxR | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 |
Front Squat | 41 | 5x3+ | 3 | 3 | 3 | 3 | 8 | |
Flat Bench | 63.5 | 3x10 | 10 | 10 | 10 | |||
Goblet Squat | 35 | 3x10 | 10 | 10 | 10 | |||
Push Ups | 0 | 3x15+ | 15 | 15 | 25 | |||
DB Shoulder Press | 10 | 3x15+ | 15 | 15 | 25 | |||
DB Calf Raises | 30 | 3x15+ | 15 | 15 | 25 |
Felt really strong today.
It's amazing how getting the grip right is so important with front squats. I'm tempted to increase some of my weights more, but I'm enjoying this programme so I'm gonna stick with it, nothing will be gained from jumping ahead in the long run.
Also I managed to smash out 25 reps with the shoulder press, it burnt like fuck after the 15th,but I had the added motivation of basically being called a pussy ole for the low weight, so I can increase those now next workout.
Day 3 Exercise kgs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Front Squat 41 5x3+ 3 3 3 3 8 Flat Bench 63.5 3x10 10 10 10 Goblet Squat 35 3x10 10 10 10 Push Ups 0 3x15+ 15 15 25 DB Shoulder Press 10 3x15+ 15 15 25 DB Calf Raises 30 3x15+ 15 15 25
Nice and steady that.5.05 mile run today in 41:09. First mile got bogged down in traffic but once I got to the sea front was able to set an easy steady pace. Weather conditions were pretty poor, gusty winds along with drizzle which didn't make it the most pleasant run but overall felt good.
Splits 8:32 /8:03 /8:09 /8:11 /7:51
I'm more or less the same. I think diminishing returns kicks in pretty hard when running longer distances.5 mile is the max I'll do, I reckon
I'm thinking of going up to 6 miles on my long runs but I think that's as far as I'll go. With no racing events to aim for I just don't have the motivation to run further and I think too much mileage will just hamper my strength gains.Nice and steady that.
5 mile is the max I'll do, I reckon. Felt good song it yesterday at a similar pace to you there. Better conditions here, by the sounds of it though.
Cos I'm at the start (well 6th week now) I've added quite a lot to my 5rm.Squat day. Managed to at 1kg to my 5 rep max compared to the last block of training, while only a small improvement I'll take any improvement right now.
Squats 5 rep max @99kg - 5 reps completed
Squats 2x2 @102.5kg /AMRAP - 3 reps /AMRAP - 3 reps
Paused Squats 6x3 81.5kg
Bulgarian Split Squats 3x6 @10kg superset with BB Rows 3x6 @56kg
DB Rows 3x14 @19.5kg superset with Glute Bridge 3x16 @35.5kg
Platz Squats 3x14 @38kg
I was adding about 4kg on every 6 week training block to my 5 rep max but I'm only about 8kg off my squat PB so I think any gains now will be incremental. Hopefully I'll get over my recent plateau and will be able to add 2-3kg to my squat in a couple of weeks.Cos I'm at the start (well 6th week now) I've added quite a lot to my 5rm.
Obvs some of it is me underestimating my strength, but some of it is definitely newbie progress as well.
I found putting a stall down so I could sit on it and rest at the bottom helped to progress to unaided pistols. Gradually get lower and then you can just collapse onto the seat when you reach your sticking point then get back up from the seated position.Can't be arsed with squats so done pistol squats.
I can't do then without holding onto my rack.
I'm the same I can do the odd one without holding onto anything but my balance is so poor that I often have to grab hold of something to stabalise myself. I guess it's just a case of doing them more regularly until I get the balance thing down.Can't be arsed with squats so done pistol squats.
I can't do then without holding onto my rack.
Sorry to hear that, man.The wife's grandad just passed due to Covid.
It was absolutely mental.
Completely asymptomatic for 2 weeks then he suddenly went all delirious, went into hospital because they thought it was a stroke, scan came back clear, they monitored him over night, got ready to send him home, suddenly he struggled to breathe, that night they did a chest xray and said the virus has decimated his lungs stealthily, damage is incurable, over the next two days his oxygen levels decreases until he passed this afternoon.
Damn sorry to hear that.The wife's grandad just passed due to Covid.
It was absolutely mental.
Completely asymptomatic for 2 weeks then he suddenly went all delirious, went into hospital because they thought it was a stroke, scan came back clear, they monitored him over night, got ready to send him home, suddenly he struggled to breathe, that night they did a chest xray and said the virus has decimated his lungs stealthily, damage is incurable, over the next two days his oxygen levels decreases until he passed this afternoon.
Sorry to hear that, man.
Just when I start to feel like the virus is a load of shite I get reminded there's people out there dying pretty horrible deaths because of it. The asymptomatic thing is worrying, I guess we don't know the true damage it will cause to people's lungs. If you're young and healthy you can obviously fight it off, but there'll still be some damage there I'm sure.
It's scary how quickly it turned. The suspected stroke ended up being mild dehydration, so they put him on a drip and it all looked tickety boo.Damn sorry to hear that.
As Smudger said the unknown damage caused to those who are asymptomatic is a worry, you wouldn't know unless you got your oxygen levels checked or did some kind of aerobic exercise and notice a significant decline.
It's also mad how Covid can so suddenly go from being a mild case or even an asymptomatic case to suddenly become an acute case requiring medical attention.
That's horrible to hear. Condolences to your family.The wife's grandad just passed due to Covid.
It was absolutely mental.
Completely asymptomatic for 2 weeks then he suddenly went all delirious, went into hospital because they thought it was a stroke, scan came back clear, they monitored him over night, got ready to send him home, suddenly he struggled to breathe, that night they did a chest xray and said the virus has decimated his lungs stealthily, damage is incurable, over the next two days his oxygen levels decreases until he passed this afternoon.