|08-26-2009, 11:34 PM||#1|
Mike's Log (going from endurance to strength to badass)
This log is mainly for me, so if you think I am longwinded (which I know I am), kindly just move on since you don't have to read it.
The main reason I am keeping this log is to see first how well I can get to my ideal weight of 155-160 lbs from 142 lbs at nearly 5'9" while keeping the same bodyfat level as now (<10%). Then I'll try to move up Athletic Skill Standards. Right now I'm probably in level 2 in 70% of things and lvl 3 in the rest. I'd like to be in level 4 in as many as possible. I know my numbers are far off from my goal, but I'm at a better starting point than a lot of people are when they begin working out and I like facing down unlikely odds. I think all but one or two of the standards are doable for me.
In fact my stated goal will be to achieve the level 4 standards in everything except the rows. As a former (for a few months) walk on collegiate rower, I don't see them happening at lightweight weight (under 160#) for a person not dedicated strictly to rowing. For those who don't know, a 20min 6k at lightweight will get you into US National Rowing team consideration. This seems rather unbalanced compared to the weightlifting and running standards (which won't even merit recognition in a typical high school level track or power lifting meet, let alone on the national level).
Using the concept2 weight adjustment calculator and a 210lb prototypical heavyweight rower as the basis for adjustment:
I'll need to row 6k in 21:14 and 500m in 1:30 to do the equivalent body-weight work while weighing in at 160#.
For my fitness background (its long, but I want to give details so people can see what I've done and so I remember later):
This summer, I discovered the primal blueprint, which made sense, and crossfit was referenced on the authors site. I looked around and thought I discovered the ideal program if combined with crossfit endurance. But first I decided I wanted to bulk up. At almost 5'9" and still only 143 lbs I didn't think I'd be able to do the WODs nor would I want to burn calories.
I saw Mark Rippetoe's starting strength referenced and liked the simplicity of the program. But I also knew that 3x a week squatting would be to much and there's no way I can do GOMAD without getting sick.
This summer I decided to get my injury rehabbed as it has been bothering me on and off for too long. It has been an important part of my fitness.
My current workout schedule:
1-2x per week 1-2 hr rotator cuff physical therapy (hard workout but key to my success as the added shoulder stability has made my other lifts progress much faster) This is mostly the RC but also has some pushups, rows, lat pulls and swiss ball core work.
Upper body 1x per week:
Bench Press 5x5
Row and Weighted Pullups, 3x6 for each alternating between the two (6 sets total)
Military Press 3x5
sometimes some weighted ab work or shrugs, but only if I got through the rest of it easily.
Lower 1x per week:
My PRs summarized as of today weighing 142lbs:
20:14 5k Row on no sleep and overtrained (probably could be in upper 19s) either way, weight adjusted to 160# thatsIf you have made it this far, then congratulations. If you have any tips/ideas for me I'll be glad to hear them, though I'm going to stick to a strength emphasized program with maybe 1 rowing session per week until I hit my goal weight, so don't try to convince me to do actual Crossfit type workouts until after I get there. I know people gain weight and strength on Crossfit, but until I get my bench, press, squat, and dead-lift up to par I won't be trying any metcon. Hopefully I'll get up to the upper 150s by the end of 2009 and will be able to start doing WODs in 2010.
Last edited by Michael Nock; 08-26-2009 at 11:38 PM.. Reason: clarification
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