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Old 04-19-2008, 07:34 PM   #21
Tim Luby
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4-19 trail run

8.29 miles in 1:42. Slow, but I'm working my way back and it was a relatively techincal, hilly course. Plus, I had no map on me, so I had to make the course up as I went along. Good thing I know Harriman pretty well. My moving pace was over 5 mph, including 4.2 on ascents, which isn't horrible for me. Honestly, with a lot of these hilly, technical runs, anything >5 mph is pretty good, especially on longer distance runs. For next week's run I plan on bumping it up to 10 miles.
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Old 04-20-2008, 06:13 PM   #22
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4-20-08 Heavy bag intervals

30 seconds balls to the wall on the heavy bag for 20 rounds
15 seconds rest in between rounds

It's a short but tough workout that really starts to wear on you after a while. This is basically "tabata boxing." I find that the 30/15 protocol is more appropriate than the 20/10 for heavy bag work because you are boxing during this workoput--not sprinting. If you were to just throw non-stop punches for 20 seconds/round your arms/shoulders would be done by the 4th round. On the other hand, if you "stick and move" a bit, there's more upper/lower body balance. This way, since your smaller muscles (arms/shoulders) aren't completely fatigued early on, you can continue to have a suffcient aerobic/anaerobic stimulus throughout the workout.

Lower body's been taking a pounding, so I gave it the day off. Hope I'm feeling good enough to put in an ME day tomorrow. If not, I'll go DE.
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Old 04-21-2008, 05:50 AM   #23
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4-21-08 Rest day

I'm a little ****ed at myself for not getting my *** outta bed this morning, but I needed the day off. In the end, I listened to my body and that's a smart move.I should be nice and fresh for tomorrow and ready to hit it hard.
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Old 04-22-2008, 06:09 AM   #24
Tim Luby
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4-22-08 ME/DE hybrid

Squat (with about 38# of chain)
135x2
155x2
175x2
185x2
205x2
225x1
245x1

Bench (with about 22# of chain)
135x3
155x3
175x3
185x3
205x3
225x2
225x1
235x1

Hang power clean (with about 22# of chain)
135x2
135x2
145x2
155x2
165x1

Today was a ME/DE hybrid day. This is the protocol I will follow from now on. Here is why:

1. I am not a power lifter and I don't need such specialized training
2. Splitting up into ME and DE days prevents me from lifting heavy in all exercises each week (i.e., some weeks cleans would only be DE)
3. I like the idea of doing speed work early in the workout and working up to a ME. This way, I believe the speed work may have more carryover to the heavier weight since it's "fresh" in my head/CNS
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Old 04-23-2008, 06:10 AM   #25
Tim Luby
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4-23-08 Step-ups WOD

3 rounds of:
15 step-ups each leg w/135# barbell
15 ring dips
15 dead lifts w/135#
15 pull-ups
.25 mile run w/60#-65# sandbag

Time: 33:00

.25 run times:
Rd 1: 2:09
Rd 2: 2:10
Rd 3: 2:02

My kipping PUs are very weak and are the primary reason for my slow time.
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Old 04-24-2008, 07:40 PM   #26
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4-24-08 ME day

All exercises w/chains

Box Squats:
135x2
155x2
185x2
205x2
225x2
225x2
225x2
This is the first time I attempted doubles with 225. It felt good.

Standing press:
95x3
95x3
105x3
115x3
135x1
135x1
135x1
135x4 w/o chains
I did 1 set of the SP without chains out of curiosity and hit a PR(actually, I had bigger lifts when I weighed in the 180s)! Big surprise and the a great sign of progress.I'm especially happy about this since I had been stalling on this lift.

Deadlift:
185x3
205x3
225x3
255x3
275x2
300x2
300x2
300x4
Been trying to get away from the alternating grip, which I only used on my last set. Low and behold, another PR.I need to buy more weight! One benefit of box squats is supposed to be a boost in the DL and I have to agree.

All and all, my most satisying workout in a while. Wonder if doing it in the pm instead of the am had anything to do with it?
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Old 04-25-2008, 06:16 AM   #27
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4-25-08 15-15-15 Fran

Did fran with 3 rounds of 15 instead of the usual 21-15-9.Time was 8:30
I believe the difficulty level was about the same as the conventional fran. You have an advantage with my version through the first 2 rounds but you make it up on the back end.

My kips still need a lot of work. I think my setup with pull-ups done off the power rack may be hindering me.

Today was tough, but not so bad considering I did an ME workout just 9 hours earlier.
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Old 04-26-2008, 11:04 AM   #28
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4-26-08 Trail run

12-mile trail run 2:29
No ITB distress! No hip fatigue! I attribute the latter (and possibly the former) to my increased emphasis on strength training.
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Old 04-27-2008, 04:52 PM   #29
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4-27-08 Rest

Only a 5-day training week. Oh well, when your body tells you to rest, you just gotta do it.
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Old 04-28-2008, 06:29 AM   #30
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4-28-08 ME day

All exercises w/chains
Front box squat
135x2
145x2
155x2
165x2
185x2
185x2
195x2

Ring dips
2x32# of chain
10x2
15x2
25x2
35x2
45x2
45x2
45x2

Hang power clean
135x2
135x2
145x2
145x2
155x1
155x1
155x1
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Last edited by Tim Luby : 04-28-2008 at 06:34 AM.
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