FriedQuads - Grinding Away to 2012

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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friedquads
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Monday 08/01

Post by friedquads » Sun Aug 07, 2011 9:59 pm

Monday 08/01

Back Squat & Bench Press - Deload

Back Squat:

5 x 150 lbs
5 x 165 lbs
5 x 175 lbs

Bench Press:

5 x 100 lbs
5 x 110 lbs
5 x 115 lbs

5.5 mi cycle commute

Comments: Felt really easy to where I knew I could go and lift a bunch more. Deload days always drive me nuts.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Tuesday 08/02

Post by friedquads » Sun Aug 07, 2011 10:12 pm

Tuesday 08/02

8 mi cycle commute

Comments: Took a serious detour and hung out in Seattle well past what I normally would do during a work week.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Wednesday 08/03

Post by friedquads » Sun Aug 07, 2011 10:18 pm

Wednesday 08/03

Deadlift & Military Press (Deload)

Deadlift:

5 x 170 lbs
5 x 180 lbs
5 x 200 lbs

Military Press:

5 x 75 lbs
5 x 80 lbs
5 x 90 lbs

5.5 mile cycle commute

Comments: Easy peasy. Still need to work on my grip though.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Thursday 08/04 - Saturday 08/06

Post by friedquads » Sun Aug 07, 2011 10:29 pm

Thursday 08/04 - Saturday 08/06

Thursday - Rest
Friday - "Heavy Lifting"
Saturday - 1 mi walk

Comments: Friday was a bit unexpected. My kid was not feeling so hot and needed to be carried around. We turned it into a game to the point she was sitting on my shoulders as we walked around doing errands. Same night, I had helped to tear down a sound stage. Then again, I had been doing that shit quite a bit on Friday and Sunday nights. Might explain why I'm also so tired and have no oomph to run on some days.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Sunday 08/07

Post by friedquads » Tue Aug 09, 2011 8:02 am

Sunday 08/07

Rest Day

Comments: Well, not really a rest day. I went and helped my friend tear down that sound stage again. It is becoming a regular thing on Sunday nights after work.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Monday 08/08

Post by friedquads » Tue Aug 09, 2011 8:19 am

Monday 08/08

Back Squat & Bench Press

Back Squat (using 1RM of 255 lbs):

5 x 165 lbs
5 x 190 lbs
14 x 215 lbs

Bench Press (using 1RM of 167.5 lbs):

5 x 107.5 lbs
5 x 127.5 lbs
14 x 142.5 lbs

5.5 mile cycle commute

Comments: This workout went over pretty damn well in my book. I think if I went to failure, I could have pulled off another 2 reps in the last sets. But this is on par with the strength estimates from before, so I'm glad I chose to increase the squat and deadlift by only 5 lbs for the 1RM and only 2.5 lbs for the bench and military press - which allows me to finally use my set of 1.25 lbs plates and maybe I won't stall out so easily in the upper-body dept.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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Tuesday 08/09

Post by friedquads » Thu Aug 11, 2011 2:36 am

Tuesday 08/09

5.5 mile cycle commute

Comments: Body still trying to recover from Monday's work. Although I need to try and do some work in the morning since doing 20 minutes of something like plate/sandbag carries or intervals at night outside just doesn't seem to work or be safe.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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Wednesday 08/10

Post by friedquads » Thu Aug 11, 2011 2:41 am

Wednesday 08/10

Deadlift & Military Press

Deadlift (using 1RM of 285 lbs)

5 x 185 lbs
5 x 215 lbs
10 x 240 lbs

Military Press (using 1RM of 127.5 lbs)

5 x 82.5 lbs
5 x 97.5 lbs
8 x 107.5 lbs

5.5 mile cycle commute

Comments: Did the workout in the morning and the deadlift went well. I think had could have done another two more reps in the final set, but I didn't want my grip to give out. This is definitely progress compared to before. I did run out of gas with the final set of the military press though and figured not to push after 8 reps and risk dropping the barbell.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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Thursday 08/11

Post by friedquads » Fri Aug 12, 2011 7:19 am

Thursday 08/11

Long Run

Distance: 3 miles
Terrain: Roads, flat
Total Time: 38:10
Overall Pace: 12:43 min/mile

Splits:
Mile 1 - 13:35
Mile 2 - 12:44
Mile 3 - 11:50

Comments: I'm glad I didn't give into my urges to just put my feet up this time. I did nap for a bit in the afternoon and finally ran during the evening. I definitely need to be consistent with this. Another 3 miler tomorrow and again on Saturday.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Friday 08/12

Post by friedquads » Sat Aug 13, 2011 9:14 pm

Friday 08/12

Long Run

Distance: 3 miles
Terrain: Roads, flat
Total Time: 37:18
Overall Pace: 12:26 min/mile

Splits:
1st Half - 19:31
2nd Half - 17:46

Comments: Felt slower, but tried to maintain consistency. Ended up being a bit faster than yesterday. Need to keep this up.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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Saturday 08/13

Post by friedquads » Sun Aug 14, 2011 8:07 am

Saturday 08/13

Suck-It-Up Run

Total Distance: 3 miles
Terrain: Treadmill, 1% incline
Total Time: 40:29

Breakdown:

1 mi - Walking speed from 4.0 MPH to 3.0 MPH (took about 16 minutes)

0.25 mi - 7.0 MPH
0.25 mi - 3.5 MPH
0.50 mi - 7.0 MPH
0.25 mi - 3.5 MPH
0.50 mi - 7.0 MPH
0.25 mi - 3.5 MPH, then dropping to 2.0 MPH eventually to cool down.

Comments: I nearly didn't do this run. I was really feeling tired and lazy as hell. I didn't even bother going out as I was originally planning either. Slow as hell obviously due to the walking first, but in the end it went well. I need to do more longer fast runs. Gradually extend the distance. You learn to run fast by running fast, you learn to run long by running long, you learn to run fast and long by running fast and long. Old lessons but true. However, I am just looking to just run and repeat for the 4 halfs.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Sunday 08/14

Post by friedquads » Mon Aug 15, 2011 3:50 am

Sunday 08/14

Rest Day

Comments: Feeling very tired. Need to take a day off for more sleep somehow.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Monday 08/15

Post by friedquads » Tue Aug 16, 2011 3:57 am

Monday 08/15

Back Squat & Bench Press

Back Squat:

3 x 180 lbs
3 x 205 lbs
10 x 230 lbs

Bench Press:

3 x 117.5 lbs
3 x 132.5 lbs
10 x 152.5 lbs

2 mi walk

Comments: Made a lame excuse to come into work later and spent the time napping and lounging on the couch. Eventually hit the dungeon to pull this off. Not as good as last week's 14 reps, but okay under the current circumstance of just feeling really run down and going through highs and lows for my energy levels. I'm questioning on whether to get back into taking supplements again. Nothing special. A MultiVitamin and larger doses of Fish Oil and Vitamin D. Possibly some cinnamon to tweak out my sugars.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Tuesday 08/16

Post by friedquads » Fri Aug 19, 2011 10:14 am

Tuesday 08/16

8 mile cycle commute

Comments: Did some fast biking since I was out with a friend late into the evening, but still had my bike.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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Wednesday 08/17

Post by friedquads » Fri Aug 19, 2011 10:15 am

Wednesday 08/17

Unintentional Rest Day

Comments: This day didn't go as planned due to some crazy shit at work that threw off the rest of my night.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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Thursday 08/18

Post by friedquads » Fri Aug 19, 2011 10:25 am

Thursday 08/18

Deadlift & Military Press, Long Run

Deadlift:

3 x 200 lbs
3 x 230 lbs
10 x 255 lbs

Military Press

3 x 92.5 lbs
3 x 102.5 lbs
8 x 117.5 lbs

Long Run (Progressive)

Distance: 4 miles
Terrain: Flat, roads - 2 x out & back
Total Time: 47:21
Overall Pace: 11:50 min/mile

Splits:

Mile 1 - 13:20
Mile 2 - 12:28
Mile 3 - 11:50
Mile 4 - 9:42 (Ran this one at tempo and then ran hard near the end)

Comments: This was a tough one. But I had no excuses. I needed to get both things done today, especially since I had a busy night ahead of me. Both strength & endurance work was split about 6 hours apart from each other (strength around 1pm, run around 7pm) and I took a nap in-between, so I think that helped a bit in the recovery aspect. I wish I could do just a bit more in reps for the press, but all in good time. The run went well, especially the end in the last mile. I believe I would have progressively gone faster by 30 seconds if I would have just maintained my perceived exertion pace from the other miles, but running harder does have its advantages. Tomorrow is another 4 miler, but I think I'll try to keep ti more consistent and not hammer the last mile like this one.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Friday 08/19

Post by friedquads » Sun Aug 21, 2011 2:56 am

Friday 08/19

4-ish mile walk & run

Comments: Had an improptu run and walk due to trying to find my buddies who were performing at Seattle's Hempfest. Walked through most of the park until I realized they were already done and then ran like hell back out of the park to get to my car before I got ticketed. Not wearing the right attire or even the right shoes, but sweated buckets. Cotton is indeed rotten.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Saturday 08/20

Post by friedquads » Mon Aug 22, 2011 2:27 am

Saturday 08/20

"Un-Rest Day"

Comments: Didn't get to do my run as I expected to, but I was really shit tired and did a lot of errands throughout the day (about 2 miles of walking at best, but I'm not counting it) and helped my friends do a set teardown again.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Sunday 08/21

Post by friedquads » Fri Aug 26, 2011 9:16 am

Sunday 08/21

Rest Day

Comments: Was originally planning on getting home and chilling out after work, but that didn't happen. But I wouldn't have changed a damn thing about it.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Monday 08/22

Post by friedquads » Fri Aug 26, 2011 9:19 am

Monday 08/22

Back Squat & Bench Press

Back Squat:

5 x 190 lbs
3 x 215 lbs
10 x 240 lbs

Bench Press:

5 x 127.5 lbs
3 x 142.5 lbs
10 x 157.5 lbs

5.5 mile cycle commute

Comments: Ran out of gas with the back squat and bench during the last set, but still good for my purpose.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Tuesday 08/23

Post by friedquads » Fri Aug 26, 2011 9:28 am

Tuesday 08/23

5.5 mile cycle commute

Comments: Decided to not go and ham it up tonight and went home to sleep as much as possible.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Wednesday 08/24

Post by friedquads » Fri Aug 26, 2011 9:31 am

Wednesday 08/24

Deadlift & Military Press

Deadlift:

5 x 215 lbs
3 x 240 lbs
7 x 270 lbs

Military Press:

5 x 97.5 lbs
3 x 107.5 lbs
8 x 122.5 lbs

5.5 mile cycle commute

Comments: Grip gave out during the deadlift and I didn't want to risk it, despite feeling like my entire posterior chain was cheated. Military press I wish would get better, but 8 is still a high enough number.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Thursday 08/25

Post by friedquads » Fri Aug 26, 2011 9:37 am

Thursday 08/25

Long Run

Distance: 5 miles
Course: Flat Roads
Total Time: 59:52
Overall Pace: 11:58 min/mile

Splits:
Mile 1 - 13:10
Mile 2 - 12:15
Mile 3 - 12:18
Mile 4 - 11:40
Mile 5 - 10:27

Comments: This was a good run. Feeling creeky at first for the first mile, but that is to be expected. Soreness from the lifts the days before started to bug me in the beginning, but quickly subsided. With the exception of mile 3 due to a water stop, I overall was progressively faster. Need to keep up this pep tomorrow and Saturday's runs. I'm still contemplating on whether to do my 5 miles on Saturday on flat trails or the Pacific Crest Trail since I'm volunteering for the Cascade Crest 100 this time as an Aid Station captain. I'm sure I'll figure it out by then.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Friday 08/26

Post by friedquads » Sun Aug 28, 2011 7:49 am

Friday 08/26

Long Run

Distance: Unknown (close to 5 miles based on perception and exertion)
Time: 60 minutes
Terrain: Trail & Roads, paved and dirt, hills!

Comments: I went to a place called Robinswood Park to do my run tonight. I wasn't sure of my distance, but I did one major thing - I DID NOT WALK ANYTHING. If there was a hill, I ran up it. I USUALLY NEVER RUN HILLS, so this was a big plus for me. My calves and hamstrings were killing me to a degree, but I did my best to maintain the same feel of speed I did from yesterday. Measuring half-assed from gmap-pedometer, it does seem to support my belief that I did run that much.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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friedquads
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Saturday 08/27

Post by friedquads » Sun Aug 28, 2011 7:55 am

Saturday 08/27

Long Hike/Run with some extras

Distance: Approximately 5 miles

Comments: I was volunteering this year's Cascade Crest 100 ultra, captaining the Tacoma Pass aid station this year. Since the aid station sits along the Pacific Crest Trail, I had to take advantage of it! My legs were knackered from the previous day, so I decided to hike rather than run up the trail's steep inclines. Good thing too, it was a sucking-wind effort at altitude and I need practice to being higher up and just build my cardiovascular conditioning more. I hiked up the trail southward for about 35 minutes, pushing as hard as I can - yet not running. When I turned around, I ran the entire way and ended up covering the distance in 20 minutes. That was 5 minutes less than expected. But I made up for that time by running back and forth between the main aid station and the supplemental water station we setup for the runners to allow better traffic flow on the trail. So I ended up running back and forth a 0.01 mi embankment about 50 times (we had over 100 runners and it got crowded at the aid station). I'll consider it all rounding off to about 5 miles in the end. My legs are completely knackered, as am I.
Jay wrote:BTW, warriors kill shit. The only things you kill are exercise science and the board short display at Target.
I choose to kill people with kindness. Oh, I should also mention "kindness" is the name of my samurai sword.

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