[cardinal]

cardinal on April 12, 2012 at 2:04 am #18294

About me: just an overextended, 27 y/o fmr. pole vaulter trying to get into better shape.

I’m 5’9″, 173#, haven’t done organized sport or training since HS. My training since then has been recreational lifting. I’m not strong by any means. If you saw me on the street you wouldn’t look twice.

I’ve got a full time job, service commitments, a long distance relationship, and trying to eventually go back to grad school – plus I like to write and read literary fiction as a hobby.

My overarching goal with this log is to show how someone can get a much better level of fitness in the real world.

I’m defining fit as working up to 6×90 minute sessions a week without breaking down – see Carl’s blog post, “Tempo in the Bank”. I have access to a nice HS track, a well stocked but cramped gym, and right now a backyard with a hill. That will change in the next few months as I move in to my city and will have to get creative.

Not shockingly I’m going to focus on extensive tempo runs for this first theme of training.

I get to upgrade my phone from a BB in may – so I will probably add ithlete data here eventually.

I don’t diet per se – I’m just not inhaling everything that looks delicious all of the time. I certainly don’t stick to one over arching idea like low-this or intermittent fasting.

Many Thanks to UTFootball4 for helping me figure out a place to start.

Here’s what I did monday, when I was feeling like crap but had time to get to the gym –

4/9/12
very quick warm-up – 3 minutes Jumping Rope.

FSQ 3×5
Incline Press 3×5
DL 3×5

20 minutes walking on treadmill – very easy/conversational pace.

the weights were easy to handle and embarrassingly light. Let’s just say it was a starting point. Next time I’ll add a rep each set, using the same weight.

[cardinal]

cardinal on April 12, 2012 at 9:22 am #116066

Had sun and time and energy today.

Tempo at track. Girl’s LAX was using infield, so this was on track.

6x100m + push-ups (12) or abs (30)

Hurdle step overs 10 steps + push-ups (12) + abs (30) x2

totaled 600m, 60 push-ups, 150 abs.

in out done.

[burkhalter]

burkhalter on April 12, 2012 at 12:48 pm #116075

I’m curious, why do you not have much time?

[cardinal]

cardinal on April 12, 2012 at 2:48 pm #116077

Brooke: Ahem.

I’ve got a full time job, service commitments, a long distance relationship, and trying to eventually go back to grad school – plus I like to write and read literary fiction as a hobby.

A lot of people have rougher schedules than I do, I’m sure. But it’s a full plate for me. and I’m not a pro, or even competing and you know what? intrinsic motivation is hard to come by a lot of the time. There’s some time I’d rather just do something frivolous, or nothing at all.

[Lee Ness]

Lee Ness on April 12, 2012 at 10:23 pm #116082

Hi kapp.

First congratulations and a big well done for getting stuck in again.

Can I ask a couple of questions? (I’m going to anyway but feel free not to answer them!

Although you said you are trying to get into better shape, do you have any other long term targets. 6×90 minutes sessions sounds like a lot of training and at face value looks to be more than you need to ‘get in shape’. I’m wondering if you have another target in mind but aren’t posting it until you know how things go.

You might not want to post this, but how fast were the 100’s?

Lee

[cardinal]

cardinal on April 13, 2012 at 12:48 am #116084

Hi kapp.

I’m wondering if you have another target in mind but aren’t posting it until you know how things go.

You might not want to post this, but how fast were the 100’s?

Lee

A) Right now, no. I don’t. My thinking here is pretty straightforward but I didn’t outline it. I feel I need higher fitness because occasionally running as fast as I could wasn’t breaking me down. Life, generally was breaking me down. It’s just taking me longer to recover from doing the things I enjoy and maybe I could do more of them if I’m in better shape.

B) I wish I had a good quantitative answer for you. I didn’t have a watch with me. They were ext. tempo pace though, and all of them felt the same. They weren’t plodding (good form was maintained) either. I’m not sure I want to know how slow they actually were!

[cardinal]

cardinal on April 15, 2012 at 8:53 am #108128

Today:

Rained all day till about 230-3pm. Track/fields too wet to run on, sadly.

went to gym:

FSQ, Incline, Dead Lift 3 sets, 6 reps each, same weight as Monday,
then
25 minutes on the treadmill, starting with the highest incline and highest speed from Monday.

[cardinal]

cardinal on April 17, 2012 at 9:51 am #115413

Today at the track. Actually brought a stopwatch to get an idea of what these might be.

WU
Ext. tempo
4x100m
2x150m
Walk back to line recovery.

100s werent too shabby, actually. They felt like a pretty easy and they all clocked in at 17.0-17.2
but jeebus 150s are another shabang altogether. Holy hell these suck! both clocked in at 28 even. I didn’t push the first 50 knowing that the last 50 would feel slow. it was like running in molasses! Plus a nasty headwind but jeez.

abs/push-ups/stretching.

[cardinal]

cardinal on April 21, 2012 at 2:20 pm #111929

ugh. long week. Candle at both ends kinda week… Cardinals game, playoff hockey, medical emergencies, restraunt food, apartment hunting, AND manual labor? yeah, it’s been that kind of week.

30 minutes on the treadmill, starting at highest fastest from the last time and finishing higher incline and faster speed (still walking)

Incline Press 3×7 with same weight as before. smooth
band pull-aparts 100 swissball sit-ups 100 face pulls 2×15 hypers 3×10 with Iso holds.

D-bag took up the racks/platform for as long as I was there.

otherwise, very good feeling workout.

[cardinal]

cardinal on April 23, 2012 at 8:22 am #113196

great, productive day – with time for the gym. would’ve been track but raining this AM.

front squat 3*7
Dead lift 3×7
abs x100

mile jog – nice and easy.

[cardinal]

cardinal on April 25, 2012 at 9:26 am #113151

Today
WU

10×40 yard hill
starts raining

10 sets of abs + stretching.

This weekend in NYC with the girlfriend.

[cardinal]

cardinal on April 27, 2012 at 8:25 am #116107

Today:

3×5 Squat Jumps
3×20 Squat
3×10/10 Lunge
3×20 push-up (hands elevated slightly)
3×10 sprinter sit-up

minute rest btwn each.

Tomorrow – flight to see the gf!

[cardinal]

cardinal on May 2, 2012 at 10:55 am #116200

NYC was amazing. Unfortunately I ate like a fiend, and then ate my longing feelings last night.

But today was great and had a lot of energy earlier.

Gym
WU
FSQ 3×8
Incline 3×8
bent over underhand row, 1 second pause at top 3×8
Ran just over a mile – a little faster and a little longer than last time.
cool down

[cardinal]

cardinal on May 5, 2012 at 10:34 am #116221

Yesterday:

WU
Jog – longer, faster, farther than last time.
FSQ 2×5 – up 10 pounds from last time
Incline 2×5 – up 5 pounds from last time
accessory work
Medball throws 1 round- 6 exercises x20 reps
Medball abs 130 reps

Today
3×5 Squat Jumps
3×20 Squats
3×10/10 lunges
3×20 incline push-ups
Abs 150

[cardinal]

cardinal on May 6, 2012 at 2:23 am #116223

Bought CF’s No Excuses Basement Tempo video yesterday.

Tried the basic today.

Excellent well.

If you don’t own it, there’s nothing that will be revelatory to you if you’re more broadly familiar with CF’s training principles.

It is, however, really straight forward, idiot proof, and incredibly well designed from the standpoint of progressions. Worth what I paid for it.

[cardinal]

cardinal on May 13, 2012 at 2:51 am #116298

This week has been cray.

Monday night after 11 hours on the road – Basement tempo warm-up+ half mile jog. This was tough given how long I was seated. still flushed me nicely and helped me sleep.

fast forward to today:

Basement tempo WU + tempo (2x6x30:30 run in place ~100 steps/work period) +
“Troy” – General Strength
20 seconds work : 40 seconds rest
Squat Jumps (not continuous – stick the landing, set in bottom for 1-count)
Plank
Push-up
Side Plank L
Squats
Side Plank R
Halos
Side Sit-up L
Lunge L
Side Sit-up R
Lunge R
Side to Side
kneeling push-up
In-outs
Wall Sit
McGill Sit-ups
prone in-outs (superman start position – elbows and knees off ground – bring weight behind head then back out)
Bridge
Push-up
Diagonal Sit-ups (spread eagle, alternate which toe you touch)

[cardinal]

cardinal on May 17, 2012 at 10:46 pm #116364

Monday-Tuesday-Wednesday -Start of a crosstown move.

While I still don’t have furniture I don’t have to inflate yet, it is a nice set up so far.

Just did the warm-up today plus:
“Tegea”
Bridge
Bridge ft Close
Bridge L leg extended
Bridge R leg extended
Hip ups
Plank
Plank L leg up
Plank R leg up
Side Plank L
Side Plank R
Side Plank L with Hip Flexion
Side Plank R with Hip Flexion
Side Plank L with Abduction
Side Plank R with Abduction
~20 seconds each position.

[cardinal]

cardinal on May 22, 2012 at 3:24 am #116430

my kid brother was in town this weekend so got to the gym twice.

Friday
Warm-up
2x4x30:30 tread sled. These were tough. Basically, if you don’t use the belt (like I didn’t so I could hop off and do push-ups or abs in between) you’re forced to stay in the accelerate position. makes breathing a nightmare.

Today:
Warm-up
2x5x30:30 on the bike. much easier to deal with than the sled.

BB circuit all machines except back raise and band pull-aparts
2 rounds 10-20 reps
Pull-aparts
Chest
Back Raise
Incline
Lat Pulls
Face Pulls
Tris

Abs – “Marathon”
20:20 for

Diagonal MB Sit-ups
Shoulder Rolls
Feet up toe touch
Side-to-Sides
Side-up Right
Side-up Left
reverse crunch
Sit-ups
6 inches
MB Bicycles

[cardinal]

cardinal on May 24, 2012 at 8:14 am #116464

Just now:

CF Basement Tempo Basic Workout.

[cardinal]

cardinal on May 26, 2012 at 1:30 am #116471

Last night before picking the GF up at the airport:

10 pull-ups (3×3 + 1 with slow eccentric)
40 push-ups (3×12 + 4 clapping push-ups)
120 abs (3×40)

nice little energy boost/pump. took about 10-12 minutes.

[richard-703]

richard-703 on May 26, 2012 at 1:55 am #116472

Just my opinion and you can do what you want, but 10 minutes every couple days is not enough. You should be running about 4 times per week and applying significant intensity to weights and running.

[cardinal]

cardinal on May 26, 2012 at 8:36 am #116474

Not needed buddy. kindly don’t post again in this thread.

[cardinal]

cardinal on May 26, 2012 at 11:51 pm #116477

A more fully formed and kinder response to Richard:

Try, please, to remember where I’m at.

I know I *should* be doing X,Y, and Z. But I’m still figuring out how to fit them into my (very full) adult life. It’s a work in progress. I post to keep a record, nothing more. I’m having issues getting in 3 solid sessions in a 7 day span, and the reason I started this log was because my fitness level could not support running fast twice a week. So I’m working on that fitness – slow cooking it. Chill out. All I’m doing right now, to reiterate, is get in the general-general strength and mobility qualities that will allow me to take that on. It’s taken me 8-9 years to get to this low of a level, a few months of adding very very slowly won’t hurt.

But things aren’t that bad for me. In fact, in terms of BW (down a belt notch, down 3-4 pounds), appearance, sleep quality, posture, and that “springy” feeling – what I’ve done so far has improved. In terms of inertia – even a 12 minute calisthenic circuit gives me enough stimulus right now to keep going. Which is the point. I’m fitting in what I can when I can and not worrying.

I definitely did not come here for critiques. I came for the great Ideas I’ve gotten from so many of you and taken freely of. I am really thankful this site is around.

In case you’re wondering here’s what I’m basically thinking for the next few months.

June-July-August – my life finally settles down enough to put in some regular, serious work. The plan will be 3x 60 minute sessions focusing on a few progressively more challenging calisthenics. I really want to milk the progression from an easy BW move (say, fat man rows) to a more challenging one (pull-ups) to a legitimately difficult one (Levers). So much of my injury problems before came from skipping ahead, going from point A to Point T. When I was younger, I didn’t bother with progression and jumped right into the deep end. Seriously, my first ever supervised training for PV involved 15 foot hard poles – never having PV before. It was my pigheadedness. I can’t make that mistake again. I’ll also be using med balls, some hurdle drills, some plyos, maybe, maybe some hill work but in very regulated doses.

September is the “Introduction” month. as in, I’ll keep the same weekly structure – 3×60 min – but begin to introduce barbell weights and running proper. I’ll test a Max Jones Quad in the last week.

Oct-Nov-Dec the focus will be on upping the MJQ results, and also going from 3 to 4 sessions a week. The Meso is basically the 3-4-5-2 model, as in Wk 1 is about a 3 on a scale of 1-5, wk 4 an easy test week.

If things are going well (especially in the compliance department) then in Jan-Feb-Mar I’ll move to 5 sessions a week, and maybe begin playing with more specific protocols for the 100, 200, maybe even LJ. We’ll see.

[star61]

star61 on May 27, 2012 at 4:06 am #116479

Richard said…

Just my opinion and you can do what you want, but 10 minutes every couple days is not enough. You should be running about 4 times per week and applying significant intensity to weights and running.

kapp responded….

Not needed buddy. kindly don’t post again in this thread.

kapp follwed up….

…I definitely did not come here for critiques. I came for the great Ideas I’ve gotten from so many of you and taken freely of. I am really thankful this site is around.

kapp,

Best to check the attitude and demonstrate a little respect. While we attempt to keep the forum civil, it is a wide open forum and everyone is allowed to give their full opinion, including criticism, when and where they want. If you would like to be a member of this forum who can access the incredible knowledge and experience base which is the EliteTrack membership, then respect the members who try to help you, even if you disagree with what they’re saying. If you just want to keep a log for yourself, do it in Excel on your computer. If you take up bandwidth here, the price is respecting other members right to contribute to the thread. Its not your thread, its the forum’s thread. I am the first to bow up if someone writes something arrogant, insulting, or just stupid. Richards post was none of those, and in truth was probably spot on. One too many response’s like yours to reasonable critiques like Richard’s, and you might as well be writing this stuff on your garage wall.

[cardinal]

cardinal on May 27, 2012 at 5:16 am #116481

Star –

there’s no attitude. My first reply to Richard was hasty and rude. My second was an attempt to say that I was wrong (something I thought I was clear about).

You’re one of the members I very much respect. Your guidance helped me when I came on to the forum initially. Please don’t take my frustration with my scheduling difficulties to be frustration with the forum. My thought is – I’ve qualified my aims and constraints pretty clearly. I don’t want to be told, out of context, that because I’m not full time with this, I should be doing more. That’s the point I want to make.

What I want for my contribution to this forum is to show how someone can gradually work this into their life and exactly the steps I’m taking to do so. Part of that is being honest about how little I’m able to train right now.

At the end of the day I’m very happy with the level of conversation here and don’t want to ruffle feathers. I would like my modest aims and constraints to be respected.

Advice is always welcome.

Best, all.

[richard-703]

richard-703 on May 27, 2012 at 5:38 am #116482

OK, no problem here.
I usually skim over the regularly updated journals for ideas or inspiration.
When you came on the forum and got a bunch of advice, I bought into the premise of your journal and was looking forward to seeing what you could accomplish over the summer.
I just haven’t seen what I think is enough basic running volume yet.

Personally when I started sprinting a few years ago (as an overweight ex-powerlifter) I started with all kinds of block starts and acceleration drills etc. What I really needed was some 2 mile runs and plenty of tempo. I am very busy also but I find keeping a regular schedule essential.

[utfootball4]

utfootball4 on May 27, 2012 at 6:47 am #116483

OK, no problem here.
I usually skim over the regularly updated journals for ideas or inspiration.
When you came on the forum and got a bunch of advice, I bought into the premise of your journal and was looking forward to seeing what you could accomplish over the summer.
I just haven’t seen what I think is enough basic running volume yet.

Personally when I started sprinting a few years ago (as an overweight ex-powerlifter) I started with all kinds of block starts and acceleration drills etc. What I really needed was some 2 mile runs and plenty of tempo. I am very busy also but I find keeping a regular schedule essential.

You are on point – I recommended the same. I don’t see any problems with a 2mile run once a week and several tempo sessions for the first 8 weeks.. Past 3 weeks I haven’t had much time and wanted my body to recover – see my template below:

Mon: Throws+UB wts
Tue: 1-2mile jog
Wed: 5-8×150 tempo
Thur: Active rec or rest
Fri: Throws+Jumps+Hills+Lb wts

Wts were all density model – ex: 10x5x65% resting 60sec or 2-3×10-20. Not nearly enough running to improve but I did accomplish several goals…

[cardinal]

cardinal on May 27, 2012 at 8:56 am #116484

Thanks, the both of you.

As I outlined the main goal is compliance. Right now I’m doing something at least 2x a week, but picking up steam. next month and for the 2 following the goal is 3x. If I get all 36 planned and crossed off then it will go to 4x, and then 5x. At this point, I’m less concerned with the What than with the When. What I’ve found from previous bouts is that I’ll start out gung ho and go till I break myself. Which is stupid. The solution as I see it is to gradually up frequency (even if it isn’t specific), then volume, then intensity. For you powerlifting fans – think Sheiko, not Smolov. This is not a 3 month log. This isn’t even the beginning of the beginning. If this were a novel you’d barely be through the prologue.

The basic running volume is an issue. However, the basement tempo is doing some good. I won’t tell you what’s on it – it’s not expensive and it is available and I think we should respect the people who made it – but while not the same as running it is helping, largely because I’m not especially fit.

It will be really boring to read. If there’s any inspiration to be gained it will be from persistence. If you want an analogy, this is will be like a freshman season. a freshman redshirt season, where I won’t be expected to contribute to a team. If I do reel off a decent time next spring/summer then that’s gravy.

[oshikake@ymail.com]

oshikake@ymail.com on May 27, 2012 at 9:37 am #116485

.

[cardinal]

cardinal on May 29, 2012 at 12:33 am #116493

JC —

that’s more a result than a goal. I’m talking basically about accountability: doing what I say I’m going to do.

Everyone else –

Should have time and energy this afternoon for something. Yippee!

[cardinal]

cardinal on May 29, 2012 at 10:42 am #116502

well, i certainly had the time… if not the energy. Just dropped the gf off at the airport at noon – spent the afternoon asleep. but woke up, ate a little, and did this:

Warm-up – includes ~50 abs
Basement Tempo beginner – 2×6 rounds 30 seconds work, 30 seconds active rest 5 push-ups or 8 sit-up variation between rounds – 25 push-ups, 40 sit-ups.
General strength
-Jump Squat 3×5
-Push-up 3×15
-Chins 3×5
-Squats 3×15
-Good morning 2×10
-Lunge 2×10/10
-Side Plank 1×20 each side
-Sit-ups 2×30 seconds.
20 sets, 30 minutes, new set every 90 seconds.

[cardinal]

cardinal on June 1, 2012 at 8:30 am #116514

Today (just now)

warm-up
sprint skills
-a skips
-b skips
-backpedal
-carioca
-side shuffle
basic jumping 10-12 jumps each
-low pogo
-hi pogo
-side straddle
-forward straddle
-crossover
-diagonal
-bunny hops
-zig zag bunny
General strength
4 rounds in 30 minutes
jump squats x5
push-ups x15
lunges x10 each leg
chins x5
sprinter sit-ups x 20.

[cardinal]

cardinal on June 2, 2012 at 7:34 am #116579

Today:
Absolutely gorgeous day. 73, sunny, slight breeze.

Warm-up
Sprint skills
some easy build-ups
Hills 2×6 ~30m. I had a stop watch with me and just went for 4-5 seconds. 2 minutes between sets.

[cardinal]

cardinal on June 5, 2012 at 10:21 am #116618

Tonight:

Full warm-up

12 minutes, 7 rounds of GS
Leg Exercise x20 total reps (10/10 for single leg) + 15 hands elevated push-ups… think i did squat, step up, bulgarians, lunge, single leg squat, squat, squat.

2 sets 15 back extensions + blackburns

250 abs

1 mile jog
cool down.

[cardinal]

cardinal on June 6, 2012 at 2:16 am #116626

sunday night and last night I had perfect restful nights of sleep. If you are not injured and your workouts have sucked – fix your sleeping first!

I got up this morning totally refreshed, not sore and practically jumped into this quick little thing before my shower.

15 minutes, do as many rounds as a moderate pace allows
10 squats
10 judo push-ups
10 sprinter sit-ups

I did 4 rounds and feel pretty good that energy and work capacity are starting to return. To me, work capacity has never simply been about endurance of suffering but rather the welcoming of habit and the removal of self will. my self will has and will always be lazy – pleasure seeking and pain avoidant. Work capacity then is not about sinew, tendons, ligaments, and their capacity to work, it’s more importantly about working to true capacity, which, as everyone on this board surely knows, is near boundless.

(ok, so I’m also taking flourishes as a writer today. See what happens when you get a great night’s rest?)

[cardinal]

cardinal on June 7, 2012 at 9:32 am #116646

Mixed bag today:

Full Warm-up

Jumping/Landing Drills ~40-50 contacts.

Lunges 3×20
Inverted Rows 3×12
Reverse Hypers 3×20
Push-ups 3×12

1.25 miles same pace as monday

200 abs.

[cardinal]

cardinal on June 10, 2012 at 2:42 pm #116696

Thursday I ended up doing a fair bit of serious manual labor.

Friday nothing.

Today I almost did not get in. I had an intense migrane all afternoon. training at 9pm probably wasn’t optimal – I certainly didn’t feel as strong as I would like but I got it all in.

Full Warm-up

Circuit 2 rounds – had hoped for a third just didn’t happen
Jump Squats
Push-ups
Inverted Rows
Step-ups
Chins

2 sets of inclined GHR

1.5 mile run, same pace

300 abs.

[cardinal]

cardinal on June 14, 2012 at 12:39 am #116757

Sunday, Monday, and Yesterday especially I have been sick as a dog – headache, fever, chills, sinus blockage, sore throat, and hacking cough.

No idea.

Today I’m feeling well enough to be up and moving around again but now I’m so busy playing catch up I don’t know how likely it will be that I get to train.

[cardinal]

cardinal on June 15, 2012 at 9:40 am #116788

So finally got back in the swing of things today.
At least compared to the last few days I feel almost godly.

-Warm-up
-Squat Jumps + Clapping push-ups 4 alternating sets of 3 each.
-10m sprints, 2 each from a variety of starting positions – given that this was A)first time moving fast in a while, B) on carpet C) in a commercial facility D) in flats, I am ecstatic that 3 of these were only 6 steps.
-Bulgarians and pull-ups 3 alternating sets of 12/12 and 6 respectively.
-push-ups and barbell roll-outs 3 sets alternating of 8 and 6 respectively. 3 second pause at the bottom of the push-ups

A little more intense than before. part of this is I’ve had a 5 day break. part is I just want to move ahead.

A few odds and ends. One I downloaded some interesting apps, which I’ll be playing around with and give some feedback here soon. Two – now that my move is done and Im settled in more in my new home, hopefully that translates in to better training. Last, I wish people would cut Carl some slack. JMHO, but the guy has produced a ton of information right here on elitetrack that has helped me.

[cardinal]

cardinal on June 19, 2012 at 1:01 am #116859

fantastic weekend with a lot of laughs and a lot of good memories.

Also made it to a very well kept field and did a quick workout:

Warm-up
Hurdle Mobility series
4×200 (down and back on the field turf infield) 3 minutes rest between runs. runs were no where near all out. In flats. Not sure what to call these – the pace was 40 seconds. I determined that’s what I needed to start at by taking my eventual goal time of 24.X (I used 25 for mental math’s sake) and multiplying by 1.6. You have to remember I am really out of specific shape. So my plan is to build strength with this. First I’ll work from 4 to 8 reps adding a rep a session; then decrease the rest period from 3 minutes to 2 minutes, subtracting 15 seconds from the rest a session; finally I’ll start to speed them up to 32 seconds a rep, dropping 2 seconds from each rep, per session – I’ll also reduce reps to 6. If everything goes right, I should be in much better condition.

Does anyone have a lot of experience with HRV apps? I just got one and have no idea if I’m interpreting the data correctly.

[cardinal]

cardinal on June 20, 2012 at 7:21 am #116901

Here’s the plan for today.

It’s hot as the devil’s grundle here. Hopefully I’ll be able to get this all in.

Warm-up (same as usual)

Remedial acceleration work – 5x5m from roll-over (very awkward), push-up (good), jump back (better) and touch and go (meh) starts
Falling starts 2 with each leg landing first x10 m (very meh)
3 point starts 3x20m – I’ll actually hand time these. 3.2, 3.2, 3.2 you guessed it! pretty slow. Not worried. my horizons are long, and I probably did not force myself to rest enough during any of these.

GS Circuit
1 round 10 reps

squat
push-ups
sit-ups
back-ups
lunges
spider man push-ups
toe touches
halos
Reverse lunge with twist
Judo Push-ups
Side-ups
Handcuffs
lateral lunge
clapping push-up
in-outs
prone in and out

I’ll post my times for those 3 3 point starts later.

[cardinal]

cardinal on June 22, 2012 at 10:32 am #116920

today – 4 hours of manual labor

[cardinal]

cardinal on June 23, 2012 at 4:24 am #116924

another 4 hours of manual labor today

[cardinal]

cardinal on June 29, 2012 at 1:21 am #117041

monday- tuesday- wednesday – another 12 hours of manual labor. nice tan.

interesting thing- each morning my RHR was lower (56-52-51) and my HRV went back down from extreme (post labor) to low (upon rising). So call it a fitness win?

[cardinal]

cardinal on July 1, 2012 at 2:18 am #117104

So here’s where I’m at.

after about 8 weeks or so of a completely insane work and life schedule I am definitely in better shape. There’s no doubt I’m leaner and adapting to stress better. It also helps I’ve ironed out some sleep/nutrition/lifestyle issues. Bottom line I’m more fit than I was. Which was the point. Not as fit as I’d like but on my way.

so my attention has turned to – what now.

I’d like to match my best times from High School in the 100 and 200, next May.

My big obstacles are not even strength or speed but rather facilities and compliance.

So I’m still trying to figure that end of it out.

But here’s my basic idea right now.

from july to december do 2 things – 1 improve Vertical Jump and 2 improve consistency of some fitness stimulus (i.e. not rebuilding the base each week)

for 1 – I think it will be, 2x a week of some basic jumping (see Dan Pfaff’s rudiment series), upping my front squat to 225×3, and improving to 16 perfect dead hang pull-ups. I largely got these ideas from Sparta science. I think they might be on to something.

for 2 – the hardest part has been getting running in. Not being in a team setting of any kind I can either choose track or gym; if i choose track it’s extra time getting to and fro, it’s making sure I’m in no one else’s way and making sure I have enough water. It’s more difficult than setting up my gymboss app on my phone to do a quick basement tempo warm-up and workout at this point. I know I can make the time for that 3 times a week. Which I think is more important than getting 1 running workout a week in.

So that’s it basically. By January I’ll have figured out a track arrangement that works so I can, you know, actually sprint. And then it’ll follow a pretty basic HS style program till May.
That’s as simple as I can make it for myself, we’ll see how it goes.

[cardinal]

cardinal on July 3, 2012 at 12:08 am #117134

So here’s what the basic plan looks like:

today – end of 2012

MWF – Basement tempo. I’ve worked through the basic level of this and am ready for the intermediate. I definitely recommend anyone to pick up the series from Charlie Francis’ site if they don’t have access to facilities on a regular basis. Each level is a self contained workout, with a progressive scheme for warm-up, tempo, sit-ups and push-ups, and requires very little/no additional equipment, just a space large enough for you to warm-up. This is my choice because it’s the easiest to consistently do, not because it’s optimal.

Tuesday and Thursday – Gym time. Each gym session will include a warm-up, basic jumping drills (like Dan Pfaff’s Rudiment series), strength work (FSQ then later on BSQ, re-learning the Olympic Lifts, pull-ups, press), and med ball drills. Every so often when I feel good I’ll do a few Vertical jumps using the Fitness Meter app on my iphone to measure. It just uses the iphones accelerometer to measure displacement, so it is not the most accurate measure but it is reliable. Over time, that value should go up as I get stronger. The goals in the gym are rather straight forward:
225×3 front squat (1.33x bw) if I get this quickly I’ll move the goal to 315×3 back squat (full ROM), 16 dead hang pull-ups, ~80 cm/30-31 inch VJ, compliance. basically – improve relative and explosive strength by consistent work, not bouts of concentrated intensity, and milk simply doing the same things over and over for what they are worth.

Regeneration – the really big things for me will be sleep quality and monitoring stress. For the past few weeks I’ve been using Stress Doctor (an HRV app for iphone), instant HR, and sleep lab to monitor these, and have begun to establish some basic ideas of how I react (in general – much better to volume than intensity right now – working for hours in 100 degree heat might drive up my stress levels but I recover completely from a decent night’s sleep – compared to a rather basic tempo workout where I recovered mostly but not fully). Sleep seems to be the thing that moves the needle the most right now, is least complicated to measure and track, and because all 3 apps are the same company the data stays together making for quick and simple decision making.

In January – I hope to have access to a track figured out. I’ll use a slightly modified Bud Winter schedule 5 days a week, including 2 shorter sessions with weights (i.e. an Olympic lift, a press, maybe single leg work). The bud winter approach is basically long to short (moves from quantity to quality) and tempo based. It’s also proven, written down, and easy to comply with. As an added bonus I like that it doesn’t heap on the intensity, which I think was my main problem (too much, too soon, too quickly).

My analogy is that I’ve always been good on tests so I slack on homework. My old approach was to cram before tests and while my scores were ok I bet I probably could have done better if I had simply prepared the whole semester. Plus it will allow more intense loading next year with which to improve upon.

The actual sprinting goals for next May are really modest – match my HS bests in the 100 and 200. I was a pole vaulter and spent 70% of my time learning how to do that. my sprint times were not epic.

I simply want to beat 12.00 in the 100, and 25.00 in the 200. If I get 11.99 and 24.99 I will be ecstatic. So it’s a long plan for modest goals, but I’m a part time athlete and that’s ok for me.

[cardinal]

cardinal on July 3, 2012 at 1:42 am #117140

today: basement tempo intermediate level – the warm-up is more extensive and the work is longer. 2x8x30:30. ~300 abs in there.

[cardinal]

cardinal on July 4, 2012 at 9:50 am #113028

Today –
Warm-up with 100 abs
Rudiment Series A 10 reps each (~120 contacts)
FSQ 3×8
Overhead Press 3×8
Chins 3×4. Dead Hang, pause at bottom and top for a count.
100 abs.

ugh. first time touching iron in awhile. it will come back but eesh this was embarassingly light and easy and still kicked my ass. Wanted to do more, trying to stay to my plan and not do anything else or less.

[cardinal]

cardinal on July 7, 2012 at 10:39 am #114553

Wednesday – long ass parade run/walk in 100+ degree heat. It was like a damn oven.

Thursday – nada.

today – Weights
Advantage of 100+ heat wave – No real need to “warm-up!”
jumping series ~60 contacts
FSQ 3×8 10 pounds heavier than tuesday
Press 3×8 5 pounds heavier than tuesday
Chins 3×4
100 abs with 15 pound med ball

[cardinal]

cardinal on July 8, 2012 at 11:32 pm #109848

Nothing yesterday, weirdly – either time ran out or motivation did but it didn’t happen.

I got up plenty early today and thought I might be able to get in the tempo. midway through my warm-up there was a twinge in my right knee, on the outboard side and back, so I shut it down. Coffee got the best of me. Went outside, 2x8xdown and back (~50m?) in my driveway. Short sweet and simple and something. But mainly I’m noting this knee hammie thing to keep an eye on it.

Sleep wise this week has not been great. Monday through Wednesday were not good at all, Friday night too. Thursday and last night, were however.

HRV has been very interesting. When I’ve stressed myself the stress level has not been as high – which is good, it must mean my body is starting to get used to the stress of exercising and doesn’t view it as extreme exertion. What’s better is the residual stress in the morning after is very slightly higher than full recovery. Why would that be good? Because you have to have something to back off from, and the trick for us Solo training types is figuring out how hard to push and when. With the HRV I have I can actually see and make a trend line for accumulated stress and that helps with the management end of things – which is really cool!

Heart Rate Wise, the moving 7 day average of RHR continues to go down, from 58 to 57.

[cardinal]

cardinal on July 11, 2012 at 7:39 am #115111

knee hammie thing seems to have cleared up and driving near my neighborhood I’ve found what I think will be a suitable grass field! it’s only 2.4 mi. from my door and 2 blocks from a gym I belong to. I’ll check it out when I’m off work tonight and get to the gym after that for a quick lift.

Yesterday I helped a friend move in to her new 2nd story walk-up. Lots of carrying and dragging so I’m counting it as GS.

[cardinal]

cardinal on July 11, 2012 at 11:04 am #117149

The field works great. Very glad I found it. it will be fine for tempo/GS/medball when I get one.

Tempo –
10×100. ranged from 20.66 (first one, trying to find the rhythm) to 17.09, which was the last one. The average was right at 18 seconds, with a walk back, note the time and go recovery.

then weights

Chins 4×4 – added a set. crisp.
Overhead Press 3×8 10 pounds heavier – it’s not a great gym so I had to improvise. Instead of the bar I would normally use I had to grab the closest “step” bar – you know, the fixed weights? in any case, weights still nice, light, easy.
Front squat 3×8 10 pounds heavier.

[cardinal]

cardinal on July 13, 2012 at 10:49 am #117171

today =
Short WU
Accels 10x 20m grass flats crouch start 3.14 was the best.

Weights
Chins 4×4
DB Press 3×8 same as Tues
FSQ 3×8 10 pounds heavier.

[cardinal]

cardinal on July 16, 2012 at 1:52 am #117182

RHR stayed just under 57 for a weekly average.

Friday I didn’t meant to take off but I woke up at 6 and got home at 11pm.

Yesterday was the no-good day. up at 6 again, and until 4 everything that could go wrong did. my day began to turn around after that but I got no training in and a whole lot of comfort food. By the way, if you enjoy silly Mark Wahlberg (think a la Other Guys, arguably his best role to date), and Family Guy, Ted is a really funny movie.

Tomorrow I have to go to Chicago for work, I’ll be there Tuesday, and back either late late Tuesday or early Wednesday. Wednesday will be a very very light work day, regardless.

Here’s how I’m planning it.

Today – I have the time and energy to really get after it. Here’s Plan A for today – a classic “high” intensity day. Accels (2x6x20) and Jumps (10×2 SLJ) and spine loading weights, maybe with a brisk med ball finisher.

Tomorrow I ought to be able to at least get in a really long warm-up in the hotel room, and hopefully there will be a fitness center on site.

Tuesday nada.

Wednesday I should be able to get in the next high intensity day – 2x7x20 accels + weights, and Thursday/Friday I’ll do either 10×100 like I did before or 6×200, very similar.

[cardinal]

cardinal on July 16, 2012 at 5:33 am #117184

So today was not great at all

Long WU
Accels 2x6x20 – these were not as fast of times as I would have liked to see based on Thursday. They were from the crouch start, like thursday, and I’m not sure what’s going on. A quick list of things that might have effected today – improper technique, less sleep, not a long enough warm-up, eating my feelings yesterday, maybe not recovered from thursday, maybe it was longer distance per rep – the field is not marked, so maybe I was simply going farther. I dont know.
Standing Long Jumps x10

Weights –
Chins 5×4 – very good
OHP 3×8 5 pounds heavier than last time, starting to get challenging.
FSQ 3×8 10 pounds heavier than last. Again, starting to get challenging.
200 abs during cooldown.

so, next time I lift will probably be the last time I use the rep schemes I am using now. I’ll move to sets of 5 for the chins/pull-ups and 4 sets of 5 for the OHP and FSQ, double the rest from 1 minute to 2 minutes, and keep adding weight. The weight is still ridiculously light.

[cardinal]

cardinal on July 20, 2012 at 4:48 am #117282

This week has been rough – monday started at 530am, ended at 1130 after a massive dinner with clients. Tuesday, started at 6, followed by a solo drive that took me 2 hours to get 2 miles at one point. Yesterday I did a round each of push-ups sit-ups and lunges in the AM but that was it. And today I just got in a quick warm-up and 10x20m hills, some GS calisthenics, and a light stretch on my warm-up. Hopefully I may get to lift later. Just a frustrating week and next week I’m in Indianapolis on Monday and KC on Wednesday.

[cardinal]

cardinal on July 23, 2012 at 11:15 am #117329

finally got in a quality workout today:

Long warm-up
Weights –
FSQ 3×8 10 pounds heavier than last week.
Overhead Press 3×8 5 pounds heavier than last week
Chins 5×4
– again this is the last time i’ll use 3×8 – the weights will keep climbing but the set reps go to 4×5. chins will go up in reps.

BB circuit 12 exercises 1 set 8 reps very very easy. Just starting to work these in for a little higher volume. I’ll go very very easy it’s just more activity

15 minutes on the bike, again very easy

Long cool down. lots of Abs sprinkled through out

[cardinal]

cardinal on July 26, 2012 at 10:16 am #117387

What a day.

it’s our cities 11th day this summer of 105+ degree heat.

And I spent most of it in the car.

late late late last night:

Short WU
FSQ 4×5 10 pounds heavier
Overhead Press 4×5 10 pounds heavier
Chins 3×5
– Did a set of ab work in between each set. including warm-up ~400 total reps but really, really easy.
BB Circuit 1×8 12 exercises.

much better than doing nothing.

Serious Q for anyone still reading this. I’ve noticed a marked asymmetry between my left VMO and my right VMO – my right is noticeably more hypertrophied and I can only assume stronger. Is this anything to be concerned about or should I take some sort of intervention now? All of my squats are as low as I can go and maintain proper posture. Because I’ve got favorable levers this is usually rock bottom.

[cardinal]

cardinal on July 29, 2012 at 6:19 am #117412

Finally got my next session in.
This was maybe my best yet.

Short WU
FSQ 4×5 10 pounds heavier
Press 4×5 10 pounds heavier
Chins 3×5

Found some good solutions for warming up my hips knees and ankles properly, changed footwear and voila, no more nagging knee pain. Also have been putting a premium on sleep quantity and that is making an acute difference. I had a ton more energy but quit while I was ahead today, all the reps were extremely crisp and I was very happy with that.

[cardinal]

cardinal on July 31, 2012 at 11:23 am #117435

Short WU

FSQ 10 pounds heavier than last 4×5
Press 5 pounds heavier – last entry was a typo – was 5 pounds heavier. 4×5
Chins 3×5
BB Circuit 2 rounds, 8 reps 12 exercises.

travel tomorrow AM early.

[cardinal]

cardinal on August 5, 2012 at 3:24 am #117473

Finally back home – the trip was a mess. lots of lifting, loading, carrying, changing flat tires and walking though.

Today –

Short WU

FSQ 4×5 10 pounds heavier -pretty solid
OHP 4×5 5 pounds heavier – not as crisp as I would have liked
Chins 4×5 – same deal not as crisp as I would like but good
BB Circuit 1×10 x12 exercises
Long warm-down with foam roll, stretch, meditation.

[cardinal]

cardinal on August 9, 2012 at 10:02 am #117535

I’ve made sure to do something every single day, even if it’s only my warm-up or a 10 minute GS circuit. Today I actually got to the gym.

Long WU – Was very stiff/sluggish
Front Squat – 45,65,95,115,135×3, 165×5 – very tough. 175×3 – much better than 165 was, I still had a rep or two in the tank but called it there. Was not planning on working up but when 165 was that tough after being warmed up, I audibled to more intensity. BW-ish for 3 isn’t exactly where I wanted to be but I’ll take it.
Overhead Press 4x5x95 – solid. On pace with this lift, which I haven’t worked since HS.
Chins 5×5- ditto here.
Reverse Leg Press 3×5 – added weight each set
Hypers 3×10 with 3 second iso each rep.

Traveling tomorrow, will be back home tuesday, so for the next few days it will be more of the same, trying to do something instead of nothing at all.

Hopefully this trip marks the end of spending half of my month on the road.

For all the difficulties I’ve been having with sleep, nutrition, facilities, weather, time, personal stress, job stress and travel, I’m really optimistic about my progress. It doesn’t look like a whole lot on paper, but the bottom line is I’m leaner, stronger, and recovering better. So, I’ll take the success where I can.

[cardinal]

cardinal on August 15, 2012 at 10:09 am #117614

Last 5 days – just warm-ups and sit-up circuit a few times. back home, if only for 48 hours.

Today starts a 2 week general-general cycle. After labor day, things will shift a little more toward the general specific end. I think, finally, I may have the time/facility circle squared. Weather has begun to break, some personal stress has turned over too.

Today –
Warm-up
then;

Squat 10,8,6 – Very light. First time back squatting since spring.
Bench 10,8,6 – Very light as well. all reps paused for a breath.
Split Squat – 3×10, added weight each set
OHP 10,8,6 – finished with the heaviest weight from last week
Hypers 3×15
Lat Pulldown 10,8,6
Reverse Leg Press 5,5,5
Cable Row – 10,8,6

Also squeezed in a number of push-ups through out the day.

Don’t know if I’m traveling on Thursday or not. Plan for tomorrow is Warm-up, GS, and then Jog-Walk for 30 minutes.

[cardinal]

cardinal on August 16, 2012 at 1:49 am #117617

30 minute fartlek run this am, pre-dawn. Pretty damn fun.

[cardinal]

cardinal on August 18, 2012 at 8:55 am #117639

nothing yesterday – traveled a few states and back.

Tonight-
Long WU – 8 minute jog, sit-up circuit (10 exercises x12-25 reps), leg swings, light stretches, medball circuit (5 exercises x 20 reps)
Hypers 3×20
DB Bench 3×10
Lat Pulldown 3×10
DB Press 2×10
Row 2×10
foam roll on insanely tight achilles
leave

Gym was chock full of nut jobs tonight. ugh.

[cardinal]

cardinal on August 19, 2012 at 7:22 am #117647

Today –
Long WU
Deadlift to knee, 3 sec ISO 3×3 – very light for DLs
Split Squat 2×6/6 with heaviest weight from last time
RDL 3×6 pretty light
Back Squat 2×8 with heaviest weight from last time.

Felt like a lot more than what it looks like on screen.

[cardinal]

cardinal on August 21, 2012 at 1:05 pm #117659

on the road tonight.
30 minute very easy jog, stretch after

[cardinal]

cardinal on August 23, 2012 at 10:29 pm #117696

last night
10 min jog
Sit-up circuit
Hypers 3×20
Squats 2×10 – same weight
Bench 2×10
Rows 3×10
10 min Jog.

[cardinal]

cardinal on August 25, 2012 at 7:09 am #117720

Quick, dirty.

OHS 2×5
FSQ 3×8
BSQ 3×10 – same weight as last time.
Hypers 3×20
Sit-up circuit

[cardinal]

cardinal on August 26, 2012 at 3:02 am #117731

Just now:

Sit-up circuit
GS Circuit (10 exercises 30 seconds on 30 seconds rest)

Busy busy saturday.

Gotta go.

[cardinal]

cardinal on August 27, 2012 at 2:28 am #117735

Just now.

Let’s consider this Day 1, week 1 of Fall training.

Long WU
6x200m in 38 seconds, 2:20 recovery.

That was fun! and quick, and sucky, and everything else you can think of. I really like the track I found – 3 of the corners have a “par course” style equipment in great repair. The track is in good shape, so are the pits, and they even left the HJ pit in. It’s only 10 minutes away (and 5 minutes from my gym) so I’m very happy.

During this workout it felt much more intense after reps 2-3. 4-5 were still good and 6 was murderous. But not even an hour later I feel pretty good, a la a more extensive workout.

The ideal microcycle for me this fall (this week- week before thanksgiving) is:

Sundays – 200m repeats. September – will go 7 next week, 8 week after, 9 then 10, all at the same pace and recovery. Then Oct, we’ll go 9×200 at 1 second faster, and in November; 8 reps at 1 second faster still.

Mondays – Weights – lightest session of the week – extensive med ball drills, Snatch technical work (Drops, OHS, Hip Snatch)+ upper body body building – should take no more than 30 minutes. Plan B for mondays are Depletion Push-ups + Sit-up Circuits.

Tuesdays – This will be a technical/remedial session – so – skips, drills, explosive medball throws or short hills, short accels (<20m/rep, ~200-300m vol., no 3-4 pt starts).

Wednesday – Weights again – heaviest, longest session of the week – Clean pulls, Push Press/Jerks, Squats. around 60 minutes

Thursdays – 15-20 minute jog OR GS par course. depends on feel, weather, time available to travel, etc. goal is a good flush – Plan B would be something like I did yesterday.

Friday – weights – somewhere in between monday and wednesday – Front Squat and Split squats, Bench, should take 45 minutes, tops.

Saturday – off

Obviously here the really important sessions are Sunday and Wednesday – I think for me, if I'm able to at least do those week in week out I'll be making improvements. The challenge never seems to be DOING the work but rather dragging my ass out of my comfortable chair or bed and getting it in.

[cardinal]

cardinal on August 29, 2012 at 9:51 am #117742

yesterday – nada. just didn’t come together.

Today – weird little bastard session. same track as before.
WU – 2 rounds of Push-up + Pull-up + Dip + fat man rows + 400m jog
then
8x 7 step Long Jump. sort of a weird thing to throw in there, but actually, went really well. I never LJ’d, So I’m guessing having no technical training and very early in my year 16 ft isn’t bad. had thought I’d do 10 but really the last one was great and I wanted to end on a high note.

[cardinal]

cardinal on August 29, 2012 at 11:14 pm #117749

Short WU

Squat 5,5,5
Clean Pull to knee with 3 second hold 5, 2×5
Hypers 4×20

Sit-up circuit.

ugh. I hate working out this early.

[cardinal]

cardinal on August 31, 2012 at 9:40 am #117767

today just a 10 minute GS session.

[cardinal]

cardinal on September 2, 2012 at 2:57 am #117782

last night:

Real fast through this-
Squat 3×10
Bench 3×10
Hypers 4×20
Row 3×10

and leave.

good pump. tired.

some things worked this week (consistency) others didn’t (ugh, I’m not a clyde hart athlete, I’m weak, etc.)some tweaking/simplfying involved. but basic idea will still be there.

[cardinal]

cardinal on September 4, 2012 at 12:42 am #117795

I post too damn much on here. I’m going back to just a plain ole pad of paper and pen because my training should not be sexy, complicated.

In case anyone was reading this for benefit, and you too were trying to get back into shape, my advice is to drop the lbs first along with the ab, lower back, glute and hip strength, and connective tissue of the lower leg. It takes not very long for the pounds to come off (if you’re paying attention) but that “hold you together” strength takes longer. If you’re a couch potato (kinda like I am) I’d urge a lot of patience, a lot of boring, “slow” (in terms of velocity) workouts until you look like a sprinter.

I’ve learned a ton from all of you. Best of luck, but I have to go.