GoDogGo!

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

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GoDogGo!
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Re: GoDogGo!

Post by GoDogGo! » Sun Mar 28, 2010 4:13 pm

Quick running thing, this time in the huaraches. 1:00/:40, 10X. No big deal, will ramp it up hard tomorrow and then back off.
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Re: GoDogGo!

Post by Mickey O'neil » Sun Mar 28, 2010 6:27 pm

GoDogGo! wrote:
Mickey O'neil wrote:Dawg, did you say you had scoliosis issues and it bothers you when DL'ing? And it helps if you do windmills before DL's? There is a woman I am training who has some scoliosis and she complained of some aching in her lower back after our initial DL session. I was going to try windmills to warmup beforehand.

Thanks!
Mickey
I did indeed have that issue and WMLs were the solution, both heavy to build strength, and light after DL'ing to stretch and decompress both sides of the spine.

Lately it doesn't seem to be as big an issue with the 5/3/1, prob due to slower progression. Hm, but then again, it didn't bother me after pulling 30x315 in half an hour, either.
Thanks for the reply, Dawg. I may have this woman warmup with windmills then. Start off light and work up. Presently I had to drop back to DLing a db turned on end.

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Re: GoDogGo!

Post by GoDogGo! » Sun Mar 28, 2010 7:21 pm

Mickey O'neil wrote:
Thanks for the reply, Dawg. I may have this woman warmup with windmills then. Start off light and work up. Presently I had to drop back to DLing a db turned on end.
If she cares at all about her hip-waist ratio, then keep it light as a decompression thing. It is NOT a myth that heavy WMLs will turn your obliques into a set of hefty wheel chocks.
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Re: GoDogGo!

Post by Mickey O'neil » Sun Mar 28, 2010 7:48 pm

GoDogGo! wrote:
Mickey O'neil wrote:
Thanks for the reply, Dawg. I may have this woman warmup with windmills then. Start off light and work up. Presently I had to drop back to DLing a db turned on end.
If she cares at all about her hip-waist ratio, then keep it light as a decompression thing. It is NOT a myth that heavy WMLs will turn your obliques into a set of hefty wheel chocks.
That was the plan.

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Re: GoDogGo!

Post by GoDogGo! » Wed Mar 31, 2010 9:43 pm

Running today, 1:00/:40 intervals, X 14. That's 23ish minutes.
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Re: GoDogGo!

Post by GoDogGo! » Tue May 11, 2010 2:38 am

Fell off the recording wagon big-time again.

Been doing 5/3/1 as usual. Starting to fail at FSQ and OH press this last cycle (month 6). Training max at 210 and 160 respectively. Last week was all jacked up due to dog dying and all, so I tried the FSQ again on Sun and couldn't make the reps, again. So reboot.

Tomorrow start regular back sq, calculated max 255, 90% training max 230. I'll do 2x53 KB FSQ as an add'l exercise. That will keep my kneecaps happy w/o all the wrist problems I have racking the FSQ with a bar.

I'll try the OH press as prescribed, again. If I can't hit the numbers this week I'll retest and reboot it too. Still doing those laying-back close grip chins as an add'l. When I reboot the OH press I'll switch to somethign else there; probably just straight weighted pullups. I like Helsey pullups but they're too hard to rig up w/o a partner.

Bench and DL still chugging along so far. When bench stalls out I'll probably sub in incline bench instead.

Still doing HLRs, now with 6#.

Tiny increments in running on alt. days, which is like pulling teeth.
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Re: GoDogGo!

Post by GoDogGo! » Tue May 11, 2010 11:04 pm

back to recording the 5/3/1

SQ 150, 175, 200 all x5
2x53 KBFSQ 7,7,7
windmills, few snatches

Prob wont' do SN after the FSQ and SQ; the lower back doesn't seem to like it. Need something else for the Triumvirate.
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Re: GoDogGo!

Post by GoDogGo! » Wed May 12, 2010 8:52 pm

walk-trot-walk, 5:00-8:00-5:00 Minor interruption while I waited for a copperhead to clear the path.
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Re: GoDogGo!

Post by GoDogGo! » Sat May 15, 2010 1:33 am

Thurs 5/13
Bench 145,165,190 x5
Incline 95x 10,10,10,10 85x10 Groove feels really odd because I haven't done them in forever. This is prep for moving to them after this cycle of bench runs out
DB row 90x 10,10,10LR
HLR 6# 10,7,7


today walk run walk 5/9/5
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Re: GoDogGo!

Post by GoDogGo! » Sun May 16, 2010 12:49 am

Sat 5/15

DL 205 240 270 x5
Shrug 200x 12,12,12 180x12

sets of KB swings: 106, 70, etc
HLRs 10#x 8,4,4

saunafication 20 min
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Re: GoDogGo!

Post by GoDogGo! » Sun May 16, 2010 6:17 pm

may 16

OH press 105, 120 x5
140: 2,1,1,1 BAH!!!

Several sets of close chins w/ 6#

KB press- 70 for doubles, 53's for sets of 6LR seesaw pr

MT knees
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Re: GoDogGo!

Post by GoDogGo! » Wed Jun 29, 2011 10:50 pm

Okay, back to logging online- should keep me honest-er.

Doing an easy running program (couch to 5K) with simple Reg-Park-like "A&B workout" lifting. Going for 3-4 sets of 6-8 reps on 2 different workouts: a sq-overhead pr one and a DL- incline pr one. I looked at DJ's MMS et al but a real hypertrophy program would be ill-advised while I'm trying to fix my horrible running skills and drop some weight. I might do that this fall or winter once the running gets dialed in and is maintenance. If that ever happens and my lungs don't fall out.

So:

28 June 2011 CT5K Wk 1, day 1
Walk 5', run 2', run 5'
The make or break thing here isn't my feet or knees, it's asthma- often exercise-induced. Most advice seems to be "hit the albuterol in advance of running" so we'll see how that goes.

29 June

W/U with blue band sq x35, halos w/ 45#
SQ 135 8,8,8,8 This has to go up next time.
Calf R 80x 9,9,8,8 increase next time -I'm doing these just because I like them. I may drop them if they interfere with the running.
OHPr 95x 8,6,4,3 That's really bad.
PLU 6,6,5 This was just playing around- I think the DL day will be the real pullup day, so I might change this to something else like a row
HLR BW x 8,8,4,4
Finished up with carries of 88 + 70 KB, 50 sec x2

As above this is a simple program- going for 6-8 reps and adding weight when I can do that. Staying away from low reps/max effort and the high IAP that comes with it. Keeping rest periods short because my work capacity sucks.
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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Re: GoDogGo!

Post by Trip » Wed Jun 29, 2011 11:08 pm

Good going dog.

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Re: GoDogGo!

Post by GoDogGo! » Thu Jun 30, 2011 10:43 pm

30 JUne 2011 Day 2 CT5K. 5:2:5 as before.
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Re: GoDogGo!

Post by GoDogGo! » Fri Jul 01, 2011 9:38 pm

O1Jul 2011

w/u with 70# swings x30
DL 245x 6,6,6 225x6
shrug 210 x 9,9,8 200x9 increase?
Incline pr 115 x 8,8,8,5 increase this
PLU ladders to 4,3,2,1 I usually don't do pullup ladders. This was hard.
Batwings 30# x10 sec hold x5 These are to counteract my tendency to internal rotation
AbWheel 5,4,3,3
Clean and walk 70kbx2 30 sec, 30 sec surprisingly difficult
JS shoulders
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Re: GoDogGo!

Post by GoDogGo! » Sun Jul 03, 2011 1:37 am

02 Jul

Day 3 CT5K 5:3:5
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Re: GoDogGo!

Post by GoDogGo! » Thu Jul 07, 2011 2:30 am

05 JUL 2011

CT5K Wk2 Day 1 5:3:5


O6JUL2011

Usu Ww/u: band sq, halos
SQ 145 x 8,8,8,7 increase
CalfR 90x 8,8,8,7
OHPr 95x 8,8,4,4 sux
PLU BWx 6,5,4,4 pr. easy
HLR 8,8,4,4
Walk KBs 70+88 60 sec x2
shoulder dislocates

Bake ~15 min
The flesh is weak, and the smell of pussy is strong like a muthafucka.

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