We just got back from a week of sailing. It was fun. Total, we had 8 races, 3 qualifying races and 5 competition races. Each was about an hour plus time to and from the race and time in between. The first two were on a day with strong, gusty winds. The last two were on a very hot day, as if we were sailing in the wind from a hair dryer. That last day, we started another race in the morning but the wind died down and the race was abandoned. It still took over half an hour to return to the harbor.
The facilities at Carlyle Sailing Association were great. There was a lot of room for boat and plenty of dock space. The docks were in a protected harbor and they had a nice clubhouse, too. We stayed at a cottage in the state park just up the road. It was directly on the lake. All in all a good time.
While there, we walked the trails a couple times, then ran 4 miles on a trail before we left. I also got up early four times to do yoga outside by the lake. That was nice!
Today, I got a lift in:
foam rolling
BB back squat - 3x5x45#, 2x4x55#, 3x65#, 3x75#, 3x5x85#
Chinup - 1
BB OH Press - 5x45#, 3x5x52#
Deadlift - 4x135#, 5x155#
Saturday, June 30, 2012
Sunday, June 10, 2012
Afternoon lift
I don't normally lift in the afternoon, but it worked out that way today. It was nice to be fully awake for once. However, I did have to deal with my daughter getting in the way and wanting me to talk during my sets. On the positive side, she got some nice dumbbell swings in!
After my finger swelled up yesterday, I decided to skip the deadlifts completely today. I'll wait until it's not sore any more before going back to deadlifts, kettlebell swings, and chin-ups. I substituted hip thrusts for the deadlifts today. I hadn't done those in a while, but had been wanting to, so it was fine! I wasn't sure what weight to use, so I just kept increasing. I could go higher next time.
Foam Rolling
Barbell Squat - 3x5x45#, 4x65#, 3x75#, 3x5x85#
Barbell Bench Press - 2x5x45#, 4x65#, 3x75#, 3x5x85#
Barbell Hip Thrust - 5x45#, 5x65#, 5x85#, 5x100#
After my finger swelled up yesterday, I decided to skip the deadlifts completely today. I'll wait until it's not sore any more before going back to deadlifts, kettlebell swings, and chin-ups. I substituted hip thrusts for the deadlifts today. I hadn't done those in a while, but had been wanting to, so it was fine! I wasn't sure what weight to use, so I just kept increasing. I could go higher next time.
Foam Rolling
Barbell Squat - 3x5x45#, 4x65#, 3x75#, 3x5x85#
Barbell Bench Press - 2x5x45#, 4x65#, 3x75#, 3x5x85#
Barbell Hip Thrust - 5x45#, 5x65#, 5x85#, 5x100#
Saturday, June 9, 2012
Swollen finger
This morning I got in a short but sweet kettlebell workout.
I did:
4 arm bars each side 10kg
2L2R TGU 10kg
LR TGU 12kg
LR TGU 16kg - this felt really solid!
2H swing 4x20 20kg
Unfortunately the swings plus carrying around a bucket full of soil today made my sore finger swell up. It has been slightly tender since I hurt it a week and a half ago. I guess I should sub something for my dead lifts tomorrow!
I did:
4 arm bars each side 10kg
2L2R TGU 10kg
LR TGU 12kg
LR TGU 16kg - this felt really solid!
2H swing 4x20 20kg
Unfortunately the swings plus carrying around a bucket full of soil today made my sore finger swell up. It has been slightly tender since I hurt it a week and a half ago. I guess I should sub something for my dead lifts tomorrow!
Friday, June 8, 2012
20km down!
Ooops, haven't updated in a while... again.
This past weekend, I ran the Dam to Dam 20k again with my brother. It went really well, considering we both hadn't trained for it like we should have. The longest run I had done was a 6-miler last Monday. I've been wearing my Merrell Pace Gloves and my Vibram Five Fingers exclusively for running since I got them. Of course, I haven't been running much, so that doesn't mean I've run in them a lot.
I was a bit weary, but I decided to throw caution to the wind and wear the Five Fingers for the 20k. It actually went really well. I was worried that my calves would seize up like they had done during my earlier practice runs. They actually did fine. I had zero problems with them. In fact, afterwards, it was my hip flexors and knees that were sore. That is normal for me. I had no abnormal or scary pain. Yay! We took the run easy and ended up at 2:24, which was more than a minute faster than my first D2D, even though we stopped for a bathroom break this time. My second D2D was longer due to an extended bathroom break :) All in all, I think this speaks volumes to my current state of fitness. That I could even hold a slow pace for more than twice the distance I trained is satisfying. I'm happy.
So, today, I'm back to lifting. I created a plan for the next month or two based on Starting Strength. (I've had the 2nd edition, but recently sprang for the Kindle version of the 3rd edition. I also love his DVD companion to the book. I don't know how many times I've watched that!) I wanted to go back to the basics and focus on strength. A lot of the plans I've been doing do increase strength, but they are more focused on fat loss. This plan is pure strength. I will also make up a plan for kettlebells, which I will alternate with this. Also, I'll probably run once or twice a week when the weather is nice.
The first couple weeks have a lot of squats and deadlifts. Depending on how bored I get with this setup, I may drop the last two workouts. The idea is to do warm up sets and then three "sets across," which means to do them at the same weight. If you can't complete the three sets with good form, you drop back a bit next time (or stay the same?). If you do complete them with good form, you increase the weight next time.
June 8, 2012
Foam rolling
Back Squat - 2x5x45#, 4x65#, 2x75#, 3x5x80#
Overhead BB Press - 5x45#, 3x5x50#
Deadlift - 5x135#
I held the deadlift weight low because of an injury I got a week ago. I slammed my hand in a sliding closet door. Ouch! I bruised something deep in two of my fingers and it hurt like crazy. My grip has been affected and it is still sore when picking up heavy things, so I'm keeping the weights low until it is healed up.
That's it for now!
This past weekend, I ran the Dam to Dam 20k again with my brother. It went really well, considering we both hadn't trained for it like we should have. The longest run I had done was a 6-miler last Monday. I've been wearing my Merrell Pace Gloves and my Vibram Five Fingers exclusively for running since I got them. Of course, I haven't been running much, so that doesn't mean I've run in them a lot.
I was a bit weary, but I decided to throw caution to the wind and wear the Five Fingers for the 20k. It actually went really well. I was worried that my calves would seize up like they had done during my earlier practice runs. They actually did fine. I had zero problems with them. In fact, afterwards, it was my hip flexors and knees that were sore. That is normal for me. I had no abnormal or scary pain. Yay! We took the run easy and ended up at 2:24, which was more than a minute faster than my first D2D, even though we stopped for a bathroom break this time. My second D2D was longer due to an extended bathroom break :) All in all, I think this speaks volumes to my current state of fitness. That I could even hold a slow pace for more than twice the distance I trained is satisfying. I'm happy.
So, today, I'm back to lifting. I created a plan for the next month or two based on Starting Strength. (I've had the 2nd edition, but recently sprang for the Kindle version of the 3rd edition. I also love his DVD companion to the book. I don't know how many times I've watched that!) I wanted to go back to the basics and focus on strength. A lot of the plans I've been doing do increase strength, but they are more focused on fat loss. This plan is pure strength. I will also make up a plan for kettlebells, which I will alternate with this. Also, I'll probably run once or twice a week when the weather is nice.
The first couple weeks have a lot of squats and deadlifts. Depending on how bored I get with this setup, I may drop the last two workouts. The idea is to do warm up sets and then three "sets across," which means to do them at the same weight. If you can't complete the three sets with good form, you drop back a bit next time (or stay the same?). If you do complete them with good form, you increase the weight next time.
June 8, 2012
Foam rolling
Back Squat - 2x5x45#, 4x65#, 2x75#, 3x5x80#
Overhead BB Press - 5x45#, 3x5x50#
Deadlift - 5x135#
I held the deadlift weight low because of an injury I got a week ago. I slammed my hand in a sliding closet door. Ouch! I bruised something deep in two of my fingers and it hurt like crazy. My grip has been affected and it is still sore when picking up heavy things, so I'm keeping the weights low until it is healed up.
That's it for now!
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