Medium Day

CnP
24kg
5x(1,2,3)

Pistols
3x(1,2,3)
1x(1,2)
-Cut these short because they began aggravating the pain behind my knee, which internet searching leads me to believe is a strained muscle/tendon of the very tiny variety.

Pull Ups
3x(1,2,3)
2x(1,2,2)

Hanging Leg Raises
1x(1,2,3)
2x(1,2,2)
2x(1,2)

Marathon W13 R1

5 mi
Ala Wai canal

Ok, so after coming back from the foot injury in week 12, not only were my calves destroyed, but my right knee was feeling the hurt.  Didn't run again until the R4 day, and only did 3 miles because the calves were bound up tight within the first two minutes, and after 2 miles the knee was tweaking.

Today was better.  Got all 5 miles in feeling relatively safe.  The foot is maybe a little sore/inflamed, the knee feels some stress, but nothing worrying, and the calves are really damn worked.  I felt like my whole body was made of lead though -- underslept, underhydrated, possibly undernourished, though I did drink enough steamed whole milk at work today...

I feel like I'll be able to finish the marathon without injury, and be able to walk the next day, but I'm going to have to walk more of it than I anticipated.

Light Day

CnP
24kg
5x(1,2)

Pistols
5x(1,2)

Pull Ups
5x(1,2)

Hanging leg raises
5x(1,2)

W12 R1

5 mi

Along Ala Wai Canal.

Wow, after 3 weeks off (due to what may very well be a Morton's Neuroma, according to all my web digging and mom talking) 5 miles was rough on the calves-- they are BLASTED.  Mucho stretching is in order.  Felt good to be running again though.  I think my foot is a little sore, but will know better tomorrow how well or poorly this really went.

Strength - Light

CnP
24kg
5x(1,2)

Pistols
5x(1,2)

Pull Ups
5x(1,2)

Hanging leg/knee raises
5x(1,2)

Strength

CnP
24kg
1x(1,2,3,4)
4x(1,2,3)

Pistols
1x(1,2,3)
4x(1,2)

Pull Ups
5x(1,2,3)

HKR
5x(1,2)

Strength

CnP
24kg
5x(1,2,3)

Pistols
5x(1,2)

Pull Ups
5x(1,2,3)

HKR
5x(1,1)

Injuries

We are both injured.

My foot is still hurting from stepping on that rock during the 11 mile run.  It's better, but still tender.  I jogged maybe 3 blocks the other night and when I stepped on one ridge in the sidewalk the acute pain returned and my foot hurt the rest of the night and into the next day.  It's slowly progressing, I think with time it will eventually heal.  I took last week completely off from running, and will probably do the same this week.  On the upside, my foot doesn't hurt constantly anymore, so I'm getting back to the strength training.

Suzi's hip is dreadfully bad.  She's always in pain now, often to the point of crying.  She was considering taking this week off (from running), and I talked her into it.  Well, I told her she couldn't run this week, and then I laid down the demand that she go to a doctor and see if she can move forward toward actually fixing it.  Looked up the clinic she's been going to, turns out the woman she's been seeing about the hip isn't a doctor, but a physician's assistant.  Also, that clinic specializes in treating people with no insurance, which might account for this woman's insistence that trying to get MRI approval would be impossible even though she never even filed a request.  Suzi also reports that the office staff were always blown away by her 'amazing' insurance, which is just ludicrous.  I ammended my doctor demand to include that she find a new doctor to see.  Luckily, it looks like there is a clinic only a block away from our building that was at least founded by a real doctor.

So we're not running this week (I *might* try a mile or two, but will probably just try to heal my foot with rest).  We still plan to do the marathon, though we're recognizing that we may have to walk more of it than we previously anticipated.  I told Suzi that her hip injury comes first though, and that if she needs surgery, or if the doc warns that marathoning will completely destroy her hip, she's out.

I feel horrible and guilty for not pushing her to get it taken care of sooner.

Strength

CnP
24kg
5x(1,2)

Pistols
5x1

Pull Ups
2x5
3x(1,2)

Hanging Knee Raises
5x1

Marathon W8 R4

14 mi

Worst run yet.  We spent the whole run upset and argumentative by turns.  Took forever, walked a lot.  My feet are killing me.

Strength

CnP
24kg
5x(1,2)

Pistols
5x(1,2)

Pull-ups and hanging knee raises

Marathon W8 R1

4 mi

Canal.  Let it out a bit and ran for speed.  Felt really good!

Strength

CnP
24kg

5x1

Pistols

5x1

Marathon W7 R4

12 mi!

Niu St along canal around lighthouse side of Diamond Head, UP Diamond Head to the top of the lookout, and back the way we came.

So many tourists, we couldn't take the hike with any amount of speed, but it was still a neat thing to do in the middle of the run, and I like to think the extra incline made up for the lack of jogging.  Also, the uneven, rocky path KILLED my injured left foot, so even if we were the only people there, I probably would have had to walk it.

Because of that injury I'll probably need to do a lot more strictly urban (read: nice sidewalk) running, which means lots of intersections with lights, which are lame.

Overall, fun run on Suzi's birthday.  We both feel fine!

Marathon W7 R3 / Strength

CnP
24kg

5x(1,2,3)

Pistols
5x(1,2,1) - needed some assistance on the 5th ladder.

4mi.

Niu to Liliuokalani and back x2.

Marathon W7 R2

6 mi

2x McCully to library street and back.

My left foot is still sore and tender from the injury on W6 R4, but it held up fine on the nice flat, smooth pavement.

Strength

CnP
24kg
5x(1,2)

Pistols
5x(1,2)

Pull-ups

Marathon W7 R1

My foot still hurts a lot from the injury sustained on W6 R4, so I'm skipping today's run.  I REALLY want to go because a) I don't want to be a bitch and b) I actually enjoy running now, but I certainly can't afford to have this minor injury turn into a  major pain.

Strength

CnP

24kg
5x1

Pistols
5x1

Marathon W6 R4

11 mi

Within the first 2 miles, I stepped on a rock with my left food.  It felt like it had a rather sharp peak, and hit in the center of the ball of the foot.  For the rest of the run, I had to work very hard not to favor the foot, and dealt with a lot of pain.  Every irregularity in the terrain felt like a knife or a hammer to the ball of my foot.  I ran slow, I ran gimpy, and I certainly ran grumpy, but we finished.

Also, used iMapmyrun for the first time.  According to that app, we did about 11.5 miles, but we actually ran about .25 miles less than the 11 mile course we laid out in Google Maps.  Whatever.

Marathon W6 R3 / Strength - Heavy

Feel like shit today, hurts to swallow.  Skipped Strength.

4 mi
Ran canal, Pau to Liliuokalani and back twice.

Marathon W6 R2

5 mi

Along Ala Wai, McCully to Kapahulu bus stop and such.  Fell asleep after work and didn't get the run going until after 6, but felt good.

Strength - Medium

BP
4x(1,2)
1x1

Pistols
4x(1,2)
1x1

Pull-ups / hangs

Marathon W6 R1

3 mi

Pau ST. to Ala Wai Park.  The short ones are getting fun.  And by fun I mean super easy.

EDIT:  Oops!  This was supposed to be a 4 mile run.

Strength - Light

Here we go again.  Try 3 to put bent pressing into the regimen.  If the neck/back problem crops up again, I'll write myself off as incompetent and go back to CnP's.

BP
5x1

Pistols
5x1

Pull-ups, makai side.

Marathon W5 R3 / Strength - Heavy

My neck is messed up, I believe from the bent presses.  Couldn't figure out today if it's just severe muscle soreness/strain or if it's something more serious.  However, Suzi pulled on my head and then I took a long nap, and it feels a lot better.  Still decided to skip the lifting today; need to analyze the BP more and see if I can better my form.

3 mi

Down the canal, round the corner and back.  First time running at night for me.  Pleasant, not being overheated and sweating buckets before the run even starts.

marathon W5 R2

5 mi

Woo!  Feel good!  My right calf is really really tight though.

Strength - Medium Day

BP
3x(1,2)
2x1

Pisols
3x(1,2)
2x1

Marathon W5 R1

3 mi

Easy loop ending at Don Q.  Picked up some fresh produce and some steak to make tacos :)  I need to start paying more attention when I plan a route and try to avoid huge, busy intersections and stretches of road that I know have no paved sidewalks.

And the white chocolate macadamia nut Clif Bar is fucking amazazing.

Strength - Light Day

Felt like shit all day today, probably because I did not sleep much or well last night.  But fuck all that, I do not want a spindly, weak runner's body!

BP
5x1

Pistols
5x1

Still have that wicked knot (spasm?) in my back, so I'll save the pullups for another day.

This felt GREAT, and I feel much better than I did when I started.

Marathon W4 R4

8 mi

This one was tough.

We fully intended to get out and start well before the noon-to-three window that is typically the hottest (read: worst) time to run, but I went ahead and kept on sleeping until around 10, and Suzi got into a book, and the guys wanted to play a quick game... so we left around 12-12:30.  Once again, running when it's super hot out.

Then there's the part where Adam is terrified of not being hydrated enough on the run and drinks another liter of water shortly before leaving the house and THEN has to pee once he's a couple blocks into the run.  Made it to a great spot to pull over and do the business;  the bottom of a dry little ravine which happened to be sided by the loosest, driest dirt and debris on the island, all of which packed into my shoes quite nicely.  Had to extend the stop to remove the shoes and clean the feet.  Caught back up to Suzi only to find that I'd dropped an Amphipod... at the bottom of the ravine.  Once again, shoes full, had to stop to clean em out and clean the feet.

Several parts of the route I planned had no sidewalk, which was OK because there was still room for pedestrians to move about safely among ankle deep leaves, twigs, dirt, and huge fucking rocks that make your foot feel like it's going to snap in half when you step on one (this happened several times today).

The time of day really began to impress itself upon us near the end of the run.  The whole route was rather shadeless, but the last 2-3 miles was completely exposed to the angry, angry life-giving orb.

It was a little rough on us, but we finished it and feel like we've earned a recovery day :)

RoP Heavy / Marathon W4 R3

My upper back/neck is fucked up.  Pretty sure it's a muscle knot/spasm, and it's really fuckin' hard to find a way to stretch it.  It hurts a lot.  Short answer:  No RoP today.  I am pissed off about this.

The Run:  3 mi

Lotta walking today because Suzi and I had to talk out some concerns about the challenges of a male and a female of different fitness levels training together.  The extra walking was totally cool though, since I was considering walking the entirety of this one to give my iliotibial inflammatory syndrome a rest.

On that note, the ITS is very much improved in only a few days from doing the recommended stretching.  I'm also taking curcumin once a day (sometimes twice on run days) to keep the inflammation down.  I'm confident this injury will fade away soon.

Marathon W4 R2

5 mi

Great run today!  Felt great the whole way, thought I'm not sure why the chorus to Quiet Riot's 'Bang Your Head' wouldn't stop playing the whole time.  Runner's high hit so hard near the end that I almost started giggling.

I also discovered why Jeff Galloway says you should stop drinking water before your stomach starts sloshing.  A sloshy belly is really uncomfortable to run with.  Goes away pretty quickly, but I'll want to get a handle on that before the marathon.

RoP Medium

Woke up this morning with a WICKED knot in my upper back (inside right scapula) that is still persisting.  Made turning my head a bitch all day.  That, plus the desire to NOT overtax my low back led me to cut it a couple reps short today.

BP
3x(1,2)
2x1

Pistols
4x1

Marathon W4 R1

3 mi.

Ended the run near Wal-Mart; picked up some running clothes and bars.  Then headed over to the Vitamin Shoppe and picked up some curcumin to ease the inflammation in my burgeoning iliotibial syndrome.  Yeah, internet and The Non-Runner's Marathon Trainer agree that I probably have some some painful inflammation due to my iliotibial band rubbing against the top of my tibia when I run.

It's starting to be painful when I run, but the book says it's pretty easily treatable with stretching.

Back to Cross Training

The first week of doing both the RoP and marathon training resulted in some pretty tender low back muscle that in turn resulted in me not strength training for two weeks.  Unacceptable.

This week, I'm bringing back the strength training.  Gonna mix it up a bit though, try to do something that won't exhaust my low back but will still be worth doing.  So here's what I'll do for three days of the week (the first two off-run days and the second short run day):  KB bent presses, following the RoP ladder guidelines, accompanied by pullups, pistols, and a few one arm pushups (currently performed on the computer desk).

If this goes well for a week or two, I'd like to bring in some swings and/or snatches twice a week, probably on off-run days.

Today:

BP
5x1

Assorted pistols, OAPs and pull-ups.

Marathon W3 R4

7 mi.

Woo!  We went to the Running Room and bought some hydration equipment before the run.  I got an Amphipod Runlite belt, Suzi got an Amphipod RunPure 16 oz hand held steel bottle.

Several hills on this one, of various lengths and grades; this is really the first run we've done where I've 'felt it'.  We were strong through to the end though :)

Marathon W3 R3

3 mi
Namahana to park loop.  Fun times :)

Marathon Training W3 R2

4 mi

Feels alright.

Marathon Week 3 Run 1

Short - 3 mi

Did not want to run today; tired, too full of coffee and pastry.  Wasn't ever actually in danger of skipping it, but had no motivation.  Did it anyway, feel much better :)

Marathon Training

6 mi
Went around Diamond Head.  A little extra walking on the hills.  Lower back still pretty tender; may take this week off from KB training as well.  Considering substituting Naked Warrior regimen for strength.

Marathon Training

Short day - 3 mi.

Pretty good.  Didn't carry any water on this one, and felt fine.  Need to pick up a belt/pack for water though before the runs start getting long.

Marathon Training

Medium day - 4 miles.

McCully/Punahou/Kamehameha/University loop.  Was OK.  Took extended walk break to discuss pacing.

Marathon Training

3 mi

Forgot to blog this on the day... can't remember the run, but I know I haven't missed a training run!

RoP Light

24kg

CP
5x(1,2)

Cut it short today.  Feeling fatigued, mostly in the calves and low back, and that goddamn rip at the base of my left middle finger is refusing to heal.

EDIT:  Low back tightness/fatigue is a bigger issue than I thought.  Gonna take the rest of this week off from the KB.  Can still run, and for the next 15 weeks or so running is top priority.  Who knew some jogging could stack up so much fatigue in the low back?

Marathon Training

Long Run

5 mi

Ala Wai park, up University to East Manoa Starbucks and back.

Felt great today; so did Suzi.  Very fun :)

RoP Heavy / Marathon Training

24 kg

CP
2x(1,2,3,4)
3x(1,2,3)

SW
5 min
40 (50?) reps

PU and hangs at park

Run
3 mi - Park to Kapahulu to Ala Wai.

Marathon Training

4 mi

A bit of extra walking today due to Suzi's hip, but still a good run date :)

I'm a little worried about my feet and calves.  Feet feel a bit tender after so many miles on concrete in the Vibrams, and no matter what footwear I use my calves get really tight after a couple miles.  It's only week one though, and I am stretching them every day, especially after runs.

RoP Medium

24kg

CP
5x(1,2,3)

HP
5 min
30 reps

Marathon Training

Short run - 3 mi, with Suzi.

More walking than we planned on because Suzi's hip is really sore after some intense PT yesterday, but we made the distance :)

RoP Light

Marathon training starts this week!  Running on Tuesday, Thursday, Friday, and long run on Sunday.  Keeping up the RoP on Monday, Wednesday, and Friday.  I'm going to go easy on the conditioning part of the RoP until I have a feel for running and can tell whether or not high intensity KB conditioning will be too much or not.  My starting point will be 5 minutes of KB SN on Light Day, 5 min HP on Medium Day, and 5 min SW on Heavy Day, going only 50-75% until I have a handle on the running.

24kg

CnP
5x(1,2)

SN
5 min
30 reps

PU and OHH at park.

RoP Heavy

24kg

MP
3x(1,2,3,4)

Cut it short today because the callus I tore off early last week split open right at the base of my left middle finger.  Gonna let it heal over the weekend and get back to it Monday.

RoP Medium

24kg

CP
5x(1,2,3)

HP
5 min
50 reps

RoP Light

24kg

CP
5x(1,2)

SN
5 min
30 reps

RoP Light

24kg

CP
5x(1,2)


SN
5 min
30 reps

PU and OHH at park.

RoP Heavy

24kg

CP
5x(1,2,3,4)

SW
5 min
80 reps

RoP Medium

24kg

CP
5x(1,2,3)

HP
5 min

PU and OHH at park.

RoP Light

24kg

CP
5x(1,2)

SN
5 min
32 reps

PU and OHH at park

RoP Heavy

24kg

CP
5x(1,2,3)

HP
5 min

PU and OHH at park

RoP Medium

24kg

CP
5x(1,2)

SW
5 min
80 reps

PU and OHH at park

RoP Light

24kg

CP
5x1

HP
5 min
40 reps

PU and OHH at park

RoP Heavy Day

24kg

CP
5x(1,2,3)

HP
5 min
40 reps

RoP Medium Day

24kg

CP
5x(1,2)

SW
5 min
75 reps

PU and OHH at park.

RoP Light Day

I've had a really hard time motivating myself to keep going with the PttP style workout (hardly been to the gym at all over the last several months, progress is stagnant), so I'm shifting gears to the RoP workout.

24kg

CP
5x1

HP
5 min
50 reps

PU and OHH at park.

2

DL
305x5
275x5

MP
125x5
115x5

OAPU
-100x1
-120x2

OHH
BW

Burpees
5 min

1

DL
300x5
275x5

MP
120x5
115x5

OAPU
-100x2
-120x4

OHH
BW, alternating hands for 3-5 sec.

7

DL
310x5
280x5

MP
130x5
120x5

OAPU
-90x1
-110x1

OHH
-70, alternating hands for 5 sec hangs

SW
24kgx20
-superset-
burpees x5

10 min
5 sets (100 SW x 25 burpees)

6

DL
305x5
275x5

MP
125x5
115x5

OAPU
-110x2
-130x2

OHH
-80 or 90, alternating hands for 5 sec hangs

5

DL
300x5
270x5

MP
120x5
115x5

OAPU
-110x2
-120x3

OHH
-100(ish)
Alternate hands for 5 second hangs.

SW
24kg
2 songs
40 reps
Felt a bit sloppy, lower back started to protest.  Finished out with burpees.

4

DL
310x5
280x5

MP
135x3 +2 push press
120x5

OHH
BW, alternate hands, hang 3-5 sec

OAPU
-90x1
-110x1

OHH
-60, alternate hands, hang 3-5 sec
-80, alternate hands, hang 3-5 sec

3

Posting days after workout date.

DL
305x5
275x5

MP
135x4 +1 push press
120x5

OAPU and OHH
Don't remember the details.

2

DL
300x5
270x5

MP
130x5
115x5

OHH
BWx3 (alternating grip for 3-5 second hangs)

OAPU
-100x1
-120x2

OHH
-70x several (alternating grip for 3-5 second hangs)

Swings
24kg x 100

1

DL
295x5
265x5

MP
125x5
115x5

OHH
BWx1

OAPU
-90x1
-110x1

OHH
-110x1

10

Blogging this 2 days after the workout (w/o 5-27, blogging 5-29)... what a lazy weekend :)

DL
290x5
260x5

MP
130x5
115x5

OAP
Don't remember the weight... or the reps.

OHH
Don't remember the weight.  Did 2 sets of x1.

Run
Ala Wai, McCully to library end, back to Pau ST.

9

DL
295x5
265x5

MP
135x4, +1 push press
120x5

OAPU
-100x1
-100x1

OHH
BWx1
-100x1

Run
McCully, down Ala Wai, around zoo, back along Ala Wai to Pau ST.

8

DL
290x5
260x5

MP
130x5
115x5

OAPU
-100x1
-140x3

OHH
-50x1

Run
Ala Wai, McCully to library end, back to Pau ST.

7

DL
285x5
255x5

MP
125x5
115x5

OHH
-50x1
-100x1

OAPU - One Arm Pull Up
-200x1
-150x1
-120x1

Run
From McCully, along Ala Wai, around zoo, back along Ala Wai to Pau ST.

6

DL
290x5
260x5

MP
130x5
120x5

OHH
BWx1
-50x1

Run
Ala Wai, McCully to library end, back to Pau ST,

5

DL
285x5
255x5

MP
125x5
115x5

OHH - One hand hangs, hang until just before failure.
BWx1
BWx1

Run
Ala Wai, McCully to water-side grass and back to Pau ST.

4

DL
280x5
250x5

MP
120x5
115x5

CU
+40x5
+20x1 - Machine fail, again.  Weight stuck in top position.
BWx5

Run
Ala Wai, McCully to water-side grass, back to Pau ST.

3

DL
285x5
255x5

MP
125x5
115x5

CU
+60x2, +40x2(3?)
+40x3, BWx2

Run
Ala Wai, McCully to water-side grass, back to Pau ST.

2

DL
280x5
250x5

MP
120x5
110x5

CU
+50x3/+30x2
+30x4/BWx1

Run
Ala Wai, McCully to water-side grass, back to Pau St.

1

After a week long visit with Nina (and no workouts), it's time for a new cycle!  1 set sumo, 1 conventional, barbell military press, and pull-ups for fun.

CU
+40x5
+20x5

DL
275x5
245x5

MP
115x5
105x5

Run
Ala Wai, McCully to the start of the water-side grass, back to Pau St.

Long Run

Vibrams

In honor of the Top Pot Donut Dash in Seattle, ran a 5k from home, along Ala Wai, around zoo, back along Ala Wai to Kaiulani Ave.

And now I'm getting a donut.

7

DL
280x5
250x5

BP
60x5 - Oops, supposed to be 55.  Oh well.
55x5

PU
+30x4
BWx1
+20x3
BWx2

6

DL
285x5
255x5

BP
65x4
55x5

CU
+40x5
+20x5

5

DL
280x5
250x5

BP
60x5
55x5

PU
Tactical
+30x4
BWx1
+20x3
BWx2

Run
Barefoot
Ala Wai, about 3/4 the way from McCully to library and back.  More jogging than walking.

4

DL
275x5
245x5

BP
55x5
50x5

PU
+30x3, 4 barely saw my eyes hit the bar
+20x3
BWx3

3

DL
285x5
255x5

BP
65x5L/2R - fell out of position on rep 3R.  Stopped, reset, then did 2 more R singles.
55x5

PU
BW
Wide x5
Conventional x5
Parallel x5

2

DL
280x5
250x5

BP
60x5
55x5

CU
+40x5
+20x5

Run
Vibrams
Gym, along canal toward ocean, home.  More jogging than walking I think.

1

Following the rediscovery of how I hate spending 2 hours a day in the gym and how I only like to lift heavy, I'm back to a PttP routine.  Conventional deads, bent presses, and pull-ups.  The pull-ups are mostly for play this time, with the grip and weight being whatever I feel like on a given day.

To mesh this with my marathon training, I'll lift Tuesday, Wednesday, Friday and Saturday.

DL
275x5
245x5

PU
Tactical grip
+30x4
+20x4
BWx4

BP
55x5
50x5

Run
Barefoot
Ala Wai
Mostly walked with Suzi to ocean end and back, then mostly jogged maybe 1/3 toward library and back.

Run

Barefoot
Along the Ala Wai

Still working on toughening the feet.  Stepped in sand spurs.  Thought I had one until I turned my feet over and saw I had a dozen or two.  Calluses are thicker than I thought :)

Got several blisters almost immediately, so I only went maybe a little more than half the distance from home to library.  Still mostly walking.

10

DL
225
2x(1,2,3,4) - Self re-discovery:  I hate spending 2 hours in the gym.  I can't do it.
275x5

BP
65x1
75x1
95xFAIL
65x1
65x1

PU
BW
Wide Grip x 5
Conventional x 5

I'm going back to a Power to the People routine.  I can't take spending so much time in the gym, especially now that I'm training for a marathon and spending so much time running.  This will mean that I'll have to lift and run on the same day sometimes, but I'll be much happier with my workout.

Run

Barefoot
Ala Wai Canal from our place to library
About half walking, half light jogging.

9

DL
225
5x(1,2,3)

SP
65
5x(1,2)

-superset with-

PU
BW
5x(1,2)

8

DL
225
3x(1,2,3,4,5)
2x(1,2,3,4)

SP
50
5x(1,2,3,4,5) - CHECK!

-superset with-

PU
BW
5x(1,2,3,1,1)

7

DL
225
5x(1,2,3,4)

SP
50
5x(1,2,3,4)

PU
BW
5x(1,2,3,4)

6

DL
225
5x(1,2,3)

SP
50
5x(1,2,3)

PU
BW
5x(1,2,3)

5

DL
225
1x(1,2,3,4,5) Lost count on this one, pretty sure it ended up being (1,2,3,4,5,3,4)
4x(1,2,3,4)

SP
50
1x(1,2,3,4,5)
4x(1,2,3,4)

PU
BW
3x(1,2,3,4)
2x(1,2,3)

4

DL
225x 5(1,2,3,4)

SP
50x 5(1,2,3,4)

PU
BWx 2(1,2,3,4)
BWx 3(1,2,3,2)

3

DL
225x 5(1,2,3)

SP
50x (1,2,3)

PU
BWx %(1,2,3)

2

DL
225x 5(1,2,3,4)

SP
50x 5(1,2,3,4)

PU
Goal was BWx 5(1,2,3,4), but I didn't make it.  Got 2-3 full ladders.

1

New cycle time, after a long break from working out.
With the marathon training that I mean to start any day now, I'm cutting my lifting down to 3 days per week to free up the remaining 4 for running.  Conventional DL, Side Press, Pull-ups (parallel grip), all done in ladders.  Also, snatches one day/week and swings 2 days.  Hopefully this won't be too much volume.

DL
225x 5(1,2,3)

SP
50x 5(1,2,3)

PU
BWx 5(1,2,3)

SN
24kg
No timers available
30 reps

1

Going in for some tattooing tomorrow, so I'll be avoiding moves that rub, or potentially rub, my arms for a week or two.  This means no barbell deadlifts!  Since I've already been away from the gym for at least 3 weeks, I'm going to work exclusively with my KB until I'm healed enough to get back to the gym.  For this cycle, I'll do KB presses with the ball in the palm of my hand, and one-legged KB deadlifts.  I'll do both in ladders.

Palm Press

24kg

1x(1,2,3)

4x(1,2)

One-Leg DL

24kg

5x(1,2)

These were both much harder than I expected, which is good :)

1

Kera's visiting from the mainland since 2-08-11, and my workout schedule is destroyed.  She's gonna be here until 3-01-11, so this probably won't be the most rigid cycle, but whatever :P

DL
305x5
275x5

BP
60x5
55x5

PU
+30x5
+20x5

SN
24kg
5 min
40 reps

8

DL
315x5
285x5

BP
60x5
55x5

PU
+50x2, FAIL halfway up 3
+30x5

7

PU
+40x5
+20x5

DL
310x5
280x5

BP
55x5
50x5

6

DL
315x5
285x5

BP
65x5L/4R
60x5
45x1
These were OFF on both sides.  I think some BP specific stretching is in order.

PU
+30x5
+20x5

SN
24kg
5 min
40 reps

5

DL
310x5
280x5

BP
60x5
55x5

PU
+40x3, FAIL
+20x5

SN
24kg
5 min
40 reps

4

DL
305x5
275x5

BP
65x5L/4R
55x5

PU
+30x5
+20x5

3

DL
310x5
280x5

BP
60x5
55x5

PU
BWx5wide, 5narrow -- d-bag stretching on the pull up machine
+20x5

SW
24kg
5min
75 reps

2

DL
305x5
275x5

BP
55x5
50x5

PU
+30x5
+20x5

1

I think I missed a post, and I know I took an unscheduled 3-4 day break from lifting, so I'm starting fresh on a Monday.

DL
300x5
270x5

BP
65x4
65x1
60x3
These got WAY heavier after a few unplanned days off!

PU
Weighted machine was occupado, so-
BWx5
BWx5 - parallel grip

SN
24kg
5 min
40 reps

This was also my first workout with my new Vibrams Five Fingers Sprints.  Very close to the feeling of lifting barefoot!

1

Sumo/conventional, bent press, pull up.  SN/SW/SN M/W/F.

DL

295x5

265x5

BP

55x5

50x4(?)R/5L  - I lost count, but my right shoulder was on FIRE after that set.

I think that going so light with the BP is detrimental to learning.  It's too easy to just muscle it with the shoulder and not do the rest of the movement properly.

PU

+30x5

+20x5

9

DL
305x5
275x5

BP
65x5
60x5

CU
60x2, FAIL on 3
40x4

8

CU
+50x5
+30x5

DL
300x5
270x5

BP
60x5
55x5

7

DL
295x5
265x5

BP
55x5
50x5

CU
40x5
20x5

6

CU
+50x5
+30x5

DL
300x5
270x5

BP
60x5
55x5

SN
24 kg
5 min
40 reps

5

DL
295x5
265x5

BP
55x5
50x5

CU
+40x5
+20x5

SW
24kg
5 min
80 reps

4

DL
290x5
260x5

BP
50x5
45x5

CU
+30x5
+20x5

SN
24 kg
5 min
40 reps

3

DL
295x5
265x5

BP
55x5
50x5

CU
+50x4
+30x5

2

DL
290x5
260x5

BP
50x5
45x5

CU
+40x5
+20x5

1

First cycle of the new year!  Deadlifts:  First set sumo, second set conventional.  Barbell bent press.  Chin ups.  Monday snatches, Wednesday swings, Friday snatches.  Will be buying a book on marathon training soon.

DL
285x5
255x5

BP
45x5
45x5
Time under tension is longer with this move; my shoulders were *burning*.

CU
D-bag on the weighted machine, so this went a little differently.
BWx5
BWx5 - parallel grip
+30x5