Today was day two for my first strength cycle since the spring. Focused on chest and core.
WORKOUT:
Dynamic warm up: shoulder stretches/warmup, pushups ROM and explosive, wide-grip-standard grip bench 135lbs (several sets, dynamic as well as pause press)
Flat barbell bench: 225lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of heavy sitting machine crunch 195lbs), after 3 sets did 1 set of negatives, 275lbs 2 reps
Floor press with barbell: 235lbs, 3 sets x 7reps 3min recovery between sets (in between sets, reverse grip pull ups - 20reps, 18reps, 15reps)
Seated press - heavy explosive: 240lbs, 3sets x 5reps 4min recovery between sets (in between sets, burpee with jump up to pull up 10 reps)
Today was my first day of the phase 1 strength cycle in the gym.
It was a leg-core day.
Since I have not lifted for strength or heavy since the spring, I will move slowly into this phase, conditioning myself to heavy weight and strength building.
Workout:
Dynamic warmup - dynamic hip flexor stretches, static hamstring stretches, glute activation exercises, hip external rotator stretches, combined with warm up squat sets: body weight, bar (45lbs), 135lbs, 225lbs, 275lbs.
Squat: 305lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of 18rep hanging knee ups dynamically for speed and explosiveness)
Deadlift: 315lbs, 3 sets x 5reps 4min recovery between sets
Hanging High Pulls: 245lbs, 3 sets x 7 reps 3min recovery between sets
Bulgarian Split Squats: 150lbs, 3 sets x 5 reps (each leg) 4min recovery between sets (in between sets, do heavy dynamic machine knee ups 7reps diagonal each side, 7 reps straight)
Barbell Hip Thrusts: 245lbs, 3 sets x 7 reps 3min recovery between sets (in between sets, do power curls with a squat thrust 7 reps x 115lbs)
The Tri-State Mudder is tomorrow... my start time is 1:20pm.
Today is another light day... basically keeping active but allowing my body to recovery and energize over the last three days... today and tomorrow (right up til race time), protein - carb load - hydrate
Light stretch this morning... some work... then off to NJ to pick up Gillian after school at 2pm. Will play some soccer with her, maybe a little softball work, playground (weather permmitting)... dinner and early to bed (unfortunately hotel).
Tomorrow good breakfast, hydrate... Gillian's soccer game at 11am. After game drive to Englishtown and have at it!
Very much looking forward to it... trained hard, feel good, excited to have FUN and push my body!
after mudder... clean up, hit the road back to NY ... going to be an exciting, action packed couple days, but exhausting I am sure
...last day of supra intense training ! ... Weds-Fri are light taper off days before the Mudder!
very busy morning, was woken up at 4am but a big just of wind - couldn't get back to sleep, so just got up and got to ZenoLink work... coffee and a bowl of cereal /protein
shake was all I had time for... phone meetings, gotomeeting
conferences... data analysis and software development...
Run: 1.5 miles to gym
Gym:
3 sets (4min rest between end of one bench set and start of the next): moving from one exercise to the next without rest
-reps flat barbell bench press 220lbs
- heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
- 7reps leg/knee extension, 260lbs
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 3reps neutral grip flat dumbbell press 105lb dumbbells
- core, hanging knee raises, diagonal/rotation
3 sets (3min rest between end of one press set and start of the next): moving from one exercise to the next without rest
- 6 reps sitting plyo chest press 240lbs
- 7 reps power curl (with squat thrust) 135lbs
Run: 1.5 miles back to car
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
very busy morning... ZenoLink... coffee and a bowl of cereal /protein shake was all I had time for... phone meetings, gotomeeting conferences... data analysis and software development...
lunch time - workout
Run 1.5 miles to the gym... increased the pace a little to 12mins (8min mile), but still kept it pretty relaxed
Gym:
3 sets (4min rest between end of one squat set and start of the next): moving from one exercise to the next without rest
- 5reps back squat 295lbs
- 15 pull ups - hanging knee ups, ballistic
3 sets (3min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps bulgarian split squat (left/right) 135lbs
- 8 reps burpee, jump to pull up
3 sets (3min rest between end of one hip thrust set and start of the next): moving from one exercise to the next without rest
- 7reps hip thrust 225lbs
- power curl 7reps 135lbs
Run 1.5 miles back to car... low key pace, legs were dead from squats, thrusts and jumps
After reviewing the obstacles I decided to change up my training today to better match, race conditions for some of the more demanding obstacles...
Worked on ZenoLink all morning. Headed out for Mudder Training about 1pm.
Today was chilly but not a wet and windy.
Ran 1.5 miles to the gym... picked up the pace on the run a little but still did it in a relaxed pace.
Gym:
3 sets (3min rest between end of one push jerk set and start of the next): moving from one exercise to the next without rest
- 7reps split jerk 185lbs
- 7reps burpees - jump up to pull up bar, pull up to chest explosive
3 sets (3min rest between end of one shoulder press set and start of the next):
moving from one exercise to the next without rest
- sitting hammer strength shoulder press - 1st set: 200lbs-4reps, 2nd set: 180lbs-6reps, 3rd set 160lbs-8reps
- 7reps burpees - jump up to pull up bar, pull up to chest explosive
3 sets (3min rest between end of one fly set and start of the next): moving from one exercise to the next without rest
- 7reps dumbbell shoulder snatch fly 50lb dumbbells
- 7reps heavy rear delt fly explosive - 1st set: 50lbs, 2nd set: 45lbs, 3rd set: 40lbs
Ran 1.5 miles to back to the car.
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
Buried in ZenoLink work... making training more and more difficult... but I am staying on top of it the best I can ! all the driving back and forth to NJ isn't helping either... LOL :D
Today marks the last week of training... a week from tomorrow is the race!
The next 5 days I am going to try to create race day conditions for my training. Run 1.5 - 2 miles to the gym, work-out ( heavy intervals ) then run back 1.5 - 2 miles.
Workout:
Ran 1.5 - 1.75 miles from car to the gym. Cold, damp, windy conditions.
Gym:
3 sets (4min rest between end of one close grip bench set and start of the next): moving from one exercise to the next without rest
- 5reps close grip barbell bench press 215lbs
- 7reps seated cable row, 250lbs
- core work, machine variation knee raises diagonal/crunch
3 sets (3min rest between end of one triceps push down set and start of the next):
moving from one exercise to the next without rest
- 7reps standing triceps push down, 140lbs
- 7reps wide grip seated cable row (neutral grip), 210lbs
- 7reps lat pull down, 210lbs
3 sets (3min rest between end of one deadlift and start of the next): moving from one exercise to the next without rest
- 7reps snatch grip deadlift, 225lbs
- 27reps triceps dip
Ran 3.5 - 3.75 miles back to the car
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
Another early morning... tons of ZenoLink work to crank through before I head down to NJ again (third day in a row) for Gillian's soccer practice.
Breakfast - french toast, eggs, banana
mid morning snack - protein shake, multi vitamin, aminos/bcaa
Worked out during lunch, so didn't have time to eat.
Gym:
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one bench set and start of the next): moving from one exercise to the next without rest
- 7reps flat barbell bench press 215lbs
- heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
- 7reps leg/knee extension, 250lbs
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 4reps neutral grip flat dumbbell press 100lb dumbbells
- core, hanging knee raises, diagonal/rotation
3 sets (3min rest between end of one press set and start of the next): moving from one exercise to the next without rest
- 7reps sitting plyo chest press 230lbs
- 7 reps power curl (with squat thrust) 135lbs
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
after workout I did a little more ZenoLink... then drive 2.5hrs to NJ for Gillian's soccer practice... then back 2.5hrs... arrive back in NY around 8:30... ate a quick dinner... pasta with meat (veggie) sauce, broccoli, sweet potato...
Gillian is back to school after a long holiday weekend and I am back to hammering out ZenoLink work and hammering out my training in preparation for Mudder next Saturday.
Up a little extra early this morning... a ton of ZenoLink work to do. Meetings at the office later this morning then if the weather holds, drive to NJ (2.5hrs) for Gillian's soccer game later this afternoon.
My plan is to get back to quick morning yoga in between work stuff and then hit the gym for leg/back intervals around lunch time.
Breakfast - eggs, toast with peanut butter/butter, fruit (apples/bananas), protein shake
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one squat set and start of the next): moving from one exercise to the next without rest
- 5reps back squat 295lbs
- 15 pull ups
- core work, planar and multi-planar/rotational
3 sets (3min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps bulgarian split squat (left/right) 135lbs
- hanging power curl 7reps 115lbs
3 sets (3min rest between end of one hip thrust set and start of the next): moving from one exercise to the next without rest
- 7reps hip thrust 225lbs
- hanging power curl 7reps 105lbs
... gym workout went exceptionally well...
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
After the gym... back to work... then headed down to NJ for Gillian's soccer game late afternoon:: 2.5hr drive there +1.5hr soccer game + 2.5hr drive back = TIRED
Only had time to grab a tuna sub on flatbread at subway for dinner.
Video Blog about my last week of training heading into the Mudder race:
Today was a bit warmer than yesterday, but not much ! definitely starting to get cold - nights into the thirties
By request of my daughter, breakfast was same as yesterday: french toast, eggs, fruit, protein shake
90 push-ups
Last day of Columbus day break for Gillian, so went to the Rail Trail for a run-bike. Yesterday day I pushed reasonably hard on a couple mile intervals and kettlebell intervals after being off for 3 days, so I was pretty stiff this morning. Decided to have a long slow day and get some easy miles in... first to get the miles in and get the running conditioning going as I get closer to the race (11 days away) and also to work out the stiffness.
I ran a easy pace 3 miles while Gillian paced me on her bike ! Run felt great and we had an awesome time, talking and having fun on the run until the last quarter, when I pushed a little to finish with a bit of a kick.
Up until now, I have mostly been working on my strength and cardio conditioning using intervals... my runs have been mostly short very intense intervals... This last couple weeks prior to the race, I am also going to add in longer runs to condition my body to the distance and the miles.
Protein shake and supplements including aminos/bcaa/creatine after the run.
Beautiful fall morning... but cold ! Got down into the 30's last night... this morning low 40's.
Got up and going ... breakfast: eggs, english muffin: butter/peanut butter, french toast.
Went to Rail Trail to run a couple mile intervals. Gillian came with me to pace and push me on her bike. Set out on the first mile and was really feeling having taken 3 days essentially off and almost a whole week without any real running. The first quarter mile was surprising slow despite the fact that it is usually my best quarter of the mile - like to go out fast, back off a little in the middle then hammer home the last quarter. The time off, cold air and having gain a pound or two from heavy interval progressions were all FELT :(
The first mile was 30 secs slower than expected - planned on 6'30" and came in around 7mins :( ... left calf got mega tight...
rested 4 minutes then did another... The second mile felt a bit better from a stride, pace perspective but fatigue from the first set in by half mile... my first quarter mile was better but still not what I expected... middle went better but still felt slow... hammered the last quarter hard... made up a few seconds and finished around 6'45" ... not great but better...
Gave myself about 5-7mins recovery, then did 4, 1min 50lb kettlebell swings with 90 second rest/recovery between.
Was sucking wind running and swings... but felt good to get back to it...
Gillian was so funny... she was like, "dad you sound funny when you are weezing" ... OMG LMAO !!!
Protein shake after the workout... 40g protein with bcaa's / aminos ... multi vitamin, fish oil
Late lunch... ham sandwich : veggie ham, cheese, lettuce, tomatoes on whole grain organic bread. Small side of pasta.
We had made plans to get up and drive to Ithaca, then up to Americana Winery for brunch... planned to head out by 9:45am.
I thought if I had time I might do a light run... but once again, decided it made more sense to make sure the morning went well and was relaxed and fun... rather than try to jam in a workout.
Skipped the run and again did 85 pushups.
The drive to Ithaca was beautiful, Americana was mega fun and brunch was amazing. The drive back so much fun, fall scenery, conversation, laughs and smiles !!!
The rest of the afternoon and evening was spent spending quality time with family and friends.
Had planned to get up early Saturday morning and get some sprint intervals in before breakfast... Gillian had a soccer game at 11am - so we had to get moving early to make it all fit... after the game we were going to head back to NY for the long weekend (2.5hr drive) - and we had plans as soon as we got back through the evening so the only time I would be able to run would be the morning.
We got up a bit later than expect and I choose to not force the run, to make sure we got our stuff packed up, checked out of the hotel, got a good breakfast and to the game early to get her warmed up... so I skipped the run.
Did 85 push-ups just to make sure I did something.
I like the push-ups for a number of functiona/conditioning training reasons, will explain later this week in a video blog.
We had a great morning... Gillian was warmed up and focused and play a great soccer game. Drive back to NY was uneventful. And Saturday was a complete success and a wonderful day... :D
Was up early this morning to crank through a bunch of ZenoLink data and a few phone/gotomeeting conferences before leaving around 11am to drive to NJ to pickup Gillian after school.
Really didn't have any time for training today... but I did fit in 85 push ups this morning before my shower.
Had a simple bowl of cereal, banana, coffee for breakfast.
On the phone the entire drive with ZenoLink calls I missed lunch. Got Gillian from school at 2pm. Had a quick snack - cliff bar and chocolate milk before we went bowling with friends. After bowling, we went to Applebees for dinner - caesar salad, grilled salmon.
I would have liked to get some running in today, but probably needed a day off after 4 pretty hard days of intervals/resistance training.
Will see if I can get some running in tomorrow... but will be tough... morning soccer game, then back in the car to drive home to NY... church at 5pm... dinner plans after... my thought is if we get up and get going to run first thing before breakfast... maybe just some 200meter sprints (SIT) ... we'll see...
I am definitely getting excited for the race ... can't wait... just a couple more weeks.
Another gloomy overcast, wet day :( ... Thought I was driving to NJ this afternoon for my daughter's soccer practice but just found out that's canceled. Super sad I won't see her today, was really really looking forward to it, but I will be seeing her tomorrow and then for then next 4 days!!!! Soccer game on Saturday and lots of fun fall stuff to do!
Breakfast - scrambled eggs, protein shake, cereal, banana
Lots of ZenoLink work this morning and had to wait around for auto glass repair on my car... so scrapped yoga and intervals this morning. I have a 1pm phone meeting... will head to the gym after. I will not be able to get to the gym until next Weds due to work and personal obligations, so I "crammed" in gym work hard this week, Mon-Thurs... tomorrow I will do a run in the morning followed by kettlebell work and push ups... off completely on Saturday and then do some sort of variation of run and kettlebell Sunday, Monday and Tuesday.
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one push jerk set and start of the next): moving from one exercise to the next without rest
- 7reps split jerk 185lbs
- 20reps hanging knee ups/raises done explosively
3 sets (3min rest between end of one shoulder press set and start of the next):
moving from one exercise to the next without rest
- sitting hammer strength shoulder press - 1st set: 200lbs-3reps, 2nd set: 180lbs-5reps, 3rd set 160lbs 7reps
- 20reps hanging knee ups/raises done explosively
3 sets (3min rest between end of one fly set and start of the next): moving from one exercise to the next without rest
- 7reps dumbbell shoulder snatch fly 50lb dumbbells
- 7reps heavy rear delt fly explosive - 1st set: 50lbs, 2nd set: 45lbs, 3rd set: 40lbs
Post work out meal: did not have access to normal protein shake so I substituted 2% chocolate milk.
Dinner - subway/tuna on flatbread, lettuce tomatoes
Lots of ZenoLink work and some personal errands so not much time for dinner, had to eat while out doing errands. Going to be a long night of data analysis for clients and working on ZenoLink 2.0 ... which means I am going to be up late and up early tomorrow which = tired for morning run and kettlebell... plus I need to get a ton of ZenoLink done in the morning before I head down to NJ.
Got some advice from a triathlete who ran a tough mudder last year and finished 8th out of about 10,000 participants: "make sure I get some miles in on the trail" ... we also talked about bunch about the different obstacles and what were the tougher parts of the race. I will be dealing with conditions: potential cold/rain/wind as well as be wet and muddy... hypothermia is potentially going to be a big issue. Going to try to train in conditions on the trail the next couple weeks as I near the actual race.
Another rainy overcast day here in upstate NY ! Terrible nights sleep, moving super slow this morning and the gray skies, chill and rain isn't helping. Was run some interval miles this morning but between the weather and the fact that I am totally jammed up with work, not sure I am going to get to it... if not, I will try to substitute some kettlebell intervals.
This morning. Woke. Cup of coffee. 15-20 minutes of morning yoga.
85 pushups.
Breakfast - 2 egg omelet (organic, cage free), protein shake mixed with
almond milk, banana, english muffin butter/peanut butter... suppliments:
male multi vitamin, fish oil, part of the protein blend I use includes a
number of aminos and bcaa including l-carnitine, arginine, glutamine,
leucine
Had to skip kettelbell intervals as well as run - too much work :(
Lunch - skip ... didn't have time, a ton of work stuff to get done :(
3 sets (4min rest between end of one close grip bench set and start of the next): moving from one exercise to the next without rest
- 5reps close grip barbell bench press 215lbs
- 7reps seated cable row, 250lbs
- core work, machine variation knee raises diagonal/crunch
3 sets (3min rest between end of one triceps push down set and start of the next):
moving from one exercise to the next without rest
- 7reps standing triceps push down, 140lbs
- 7reps wide grip seated cable row (neutral grip), 200lbs
3 sets (3min rest between end of one deadlift and start of the next): moving from one exercise to the next without rest
- 7reps snatch grip deadlift, 225lbs
- 27reps triceps dip
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
Day 2 ... dreary, rainy, chilly morning :( .... I am going to add in an overview of my diet/food intake every day as well. Video blog at the bottom of the entry.
This morning. Woke. Cup of coffee. 15-20 minutes of morning yoga.
Breakfast - 2 egg omelet (organic, cage free), protein shake mixed with almond milk, banana, english muffin butter/peanut butter... suppliments: male multi vitamin, fish oil, part of the protein blend I use includes a number of aminos and bcaa including l-carnitine, arginine, glutamine, leucine
SIDE COMMENT... the thing about this blog, is that I am a extremely busy with work and being a dad, etc. I don't have all the time in the world to train or eat perfectly - it is not my full focus... the point of this blog is to show that if you use a knowledge of what is key to performance, you can maximize your activity specific gains even with limited time and resources. And the key to that is really making sure your physical training has activity specific purpose.
Late morning. SIT/HIIT : 4, 1min burpee intervals, 4 min recovery between intervals
Lunch - tuna (36grams protein) on chopped vegetable salad.
Afternoon.
Pre workout snack - banana and peanut butter
Gym:
Dynamic warm-up.
3 sets (4min rest between end of one bench set and start of the next): moving from one exercise to the next without rest
- 6reps flat barbell bench press 215lbs
- heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
- 7reps leg/knee extension, 250lbs
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
- 4reps neutral grip flat dumbbell press 100lb dumbbells
- core, hanging knee raises, diagonal/rotation
3 sets (3min rest between end of one press set and start of the next): moving from one exercise to the next without rest
- 7reps sitting plyo chest press 230lbs
- 7 reps power curl (with squat thrust) 135lbs
Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana
Woke up... got myself situated, had a cup of coffee or two, then did a short variation of a morning yoga routine 15-20mins. 80 push-ups. Showered and got to work.
Early afternoon around 2pm, I hit the gym for a workout - leg emphasis.
Dynamic warm-up.
3 sets (4min rest between end of one squat set and start of the next): moving from one exercise to the next without rest
- 5reps back squat 295lbs
- 15 pull ups
- core work, planar and multi-planar/rotational
3 sets (3min rest between end of one squat set and start of the next):
moving from one exercise to the next without rest
- 5reps bulgarian split squat (left/right) 135lbs
- hanging power curl 7reps 105lbs
3 sets (3min rest between end of one hip thrust set and start of the next): moving from one exercise to the next without rest
- 7reps hip thrust 185lbs
- core work, planar and multi-planar/rotational
...so I've decided to run in the Tri State Tough Mudder (Englishtown, NJ), Saturday October 20! not a big fan of running so the thought of 12 miles of running isn't really appealing the the sort of thing I would normally do - however, the Tough Mudder is 12 miles of running broken up by a bunch of crazy obstacles designed by or crafted after British special ops training - now that sounds like fun!
I took the summer off from serious training, but started back conditioning the first week of September, so I am about 3 solid weeks into conditioning training... the next three weeks, I will do my best to pick up the pace of the training/conditioning and start to add in some specific training components for the mudder itself.
The plan is to document/journal my training each day... and in doing so explain and tie in how I view training from a functional, biomechanics perspective and how I will use Progressive Skills Training and other biomechanics based concepts to use standard training protocols and exercises in a whole new, highly specific way.
The idea behind this blog is to choose/seek out adventures in action and/or sports, apply biomechanics and functional skills training to training for each... highlight how a knowledge of activity specific coordination and function can take even the simplest of training protocols and exercises and super charge them to optimal performance gains.
I want to personally use the techniques I have created in motion analysis and progressive skills training at ZenoLink over the past 20 years to train for adventures in sport and action in any and every discipline possible. With the idea to show just how effective and powerful and knowledge of activity specific coordination/biomechanics can be in maximizing training efforts and performance outcomes.
