Staving off the decline, part deux

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JimRiley
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Re: Staving off the decline, part deux

#981

Post by JimRiley » Mon Apr 24, 2023 8:52 pm

Cardio: Cycled 12.56 miles in 51:57, averaging 14.5 mph. Average/normalized/max power: 134/151/566W. Did my benchmark hill in 6:40 (:15 off my PR), despite not having done a climb steeper than 2% or longer than 2 minutes in the past 4 months, so I felt pretty good about that.
Squat: 195 (87%) x 2 @7; 180 (80%) x 3 x 5 @6, at 2.5-minute intervals

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Re: Staving off the decline, part deux

#982

Post by JimRiley » Tue Apr 25, 2023 9:23 pm

Cardio: Walked and jogged 4.11 miles in 51:04, averaging 4.8 mph. Felt pretty sluggish, so I alternately jogged for 128 strides and walked 30 the whole way.
Bench: 165 (94%) x 1 @9; 122.5 (70%) x 6, 6, 6, 6, 6, 5, 4, 4 (43 total) @7-8, every 2.5 minutes

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Re: Staving off the decline, part deux

#983

Post by JimRiley » Fri Apr 28, 2023 9:11 pm

Wed., Apr. 26, 2023
Cardio: Cycled 10.99 miles in 44:48, averaging 14.7 mph. Average/normalized/max power: 132/146/540W.
Hammer curls: R 16 x 12 x 4; L 11 x 12 x 4
Lateral raises: 11s x 12 x 4
Barbell front raises:25 x 12 x 4
Rear raises: 11s x 12 x 4
Reverse wrist curls: 11s x 11 x 4
Regular wrist curls: 11s x 12 x 4
Neutral grip wrist curls: 11s x 12 x 4
Barbell shrugs: 125 x 10 x 4
Chinups: 5, 4, 4, 3, 3, 2 (total of 21)

Thu., Apr. 27, 2023
Cardio: Cycled 13.67 miles in 58:45, averaging 14.0 mph. Average/normalized/max power: 119/152/843W. Towards the end I did six 15-second sprints from low RPM in a headwind at 2-minute intervals (took an extra minute once due to traffic), plus one more hard 1-minute effort. I think 843W was the highest power number I’ve recorded on the road in the year that I've had a power meter. For comparison, real sprint cyclists routinely hit 1500+.

Fri., Apr. 28, 2023
Cardio: Hiked 7.0 miles in 2 hours 35 minutes on rolling terrain, at a very relaxed pace
Deadlift: 305 (94%) x 1 @9; 250 (77%) x 3 x 7 @6, every 2.5 minutes

JimRiley
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Re: Staving off the decline, part deux

#984

Post by JimRiley » Sat Apr 29, 2023 10:01 pm

Cardio: Cycled 13.34 miles in 58:25, averaging 13.7 mph. Average/normalized/max power: 129/149/426W. Despite the modest average speed, wind and incline made it a fairly hard ride. Did my benchmark hill in 6:40 again, averaging 194W for 6 minutes of that.
Bench: 140 x 2 @6, 150 x 2 @7, 167.5 x 1 @9.5, 140 x 2 x 7 @7, paused (except when I forgot), every 2.5 minutes
Rows: 95 x 8 x 3, 1-minute rests
Ab rollouts: 4 sets of 11, 1-minute rests
Pushups: 7 sets of 8, 1-minute rests

JimRiley
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Re: Staving off the decline, part deux

#985

Post by JimRiley » Wed May 03, 2023 8:53 pm

Sun., Apr. 30, 2023
Cardio: Walked and jogged 3.80 miles in 51:42, averaging 4.4 mph. Felt very sluggish at first, but finally perked up a little towards the end.

Mon., May 1, 2023
Cardio: Cycled 10.21 miles in 44:21, averaging 13.8 mph. Average/normalized/max power: 131/152/579W. Went hard for a couple or three minutes with a nice tailwind.

Tue., May 2, 2023
Got another Covid booster, per the recent announcement. I've had some immunity issues lately, as in really low neutrophil counts, so I'm out for all the protection I can get.
Cardio, 2.5 hours later: Walked and jogged 4.03 miles in 52:27, averaging 4.61 mph. Some of that was trudging along a creek bed and stuff like that after I took a wrong turn. It looked like cutting through someone's backyard would be the quickest way out, but I decided against it based on recent headlines.

Wed., May 3, 2023
Squat: 207.5 (92%) x 1 @7; 147.5 (66%) x 8, 8, 6, 6, 6, 6, 6 (46 total) @6-7, every 3 minutes
Hammer curls: R 17 x 10 x 4, L 12 x 10 x 4
Regular wrist curls: 14s x 10 x 4
I tried reverse wrist curls, but they weren't happening. I'll have to report that to VAERS as an adverse event following a Covid vaccination.

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Re: Staving off the decline, part deux

#986

Post by JimRiley » Thu May 04, 2023 9:46 pm

Bench: 155 (89%) x 1 @8; 127.5 (73%) x 6, 5, 5, 5, 4, 4, 4, 3, 3, 4 (43 total) @7, every 2.5 minutes
Deadlift (hours later): 295 (91%) x 1 @7; 267.5 (82%) x 2, 2, 2, 2, 2, 1 (11 total) @7-8, every 2 minutes
The deadlifts got pretty hard, and I was kind of doing that back-leaning thing towards the end. It may not have helped that I started them after 9 pm.

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Re: Staving off the decline, part deux

#987

Post by JimRiley » Fri May 05, 2023 9:40 pm

Cardio: Cycled 13.52 miles in 56:26, averaging 14.4 mph. Average/normalized/max power: 138/153/495W. Averaged 167W for 25 minutes.
Lateral raises: 12s x 10 x 4
BB front raises:27.5 x 10 x 4
Rear raises: 12s x 10 x 4
BB shrugs: 135 x 10 x 4
Chinups: 25 at 30-second intervals

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Re: Staving off the decline, part deux

#988

Post by JimRiley » Sat May 06, 2023 11:04 am

Bench: 150 (86%) x 2, 2, 2, 2, 1, 1, 1, 1 @8, 115 (66%) x 10 @8, at 2.5-minute intervals

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Re: Staving off the decline, part deux

#989

Post by JimRiley » Tue May 09, 2023 8:38 pm

Sun., May 7, 2023
Cardio: Ran about 4.5 miles in an hour. Much of it was on steep, rocky, and/or rutted trails, so it was pretty slow.
Later on some sort of GI thing started.

Mon., May 8, 2023
Continued with the GI bug that started Sunday. Felt pretty decent by evening.

Tue., May 9, 2023
Squat: 185 x 3 x 5 @7, at 2.5-minute intervals
Chinups: 26 in 15 minutes (sets of 5, 5, 3, 3, 3, 3, 3, 1)
Cardio: Cycled 9.35 miles in 38:56, averaging 14.5 mph. Average/normalized/max power: 147/161/396W. Averaged 169W for 20 minutes and 168W for 25 minutes.

JimRiley
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Re: Staving off the decline, part deux

#990

Post by JimRiley » Thu May 11, 2023 9:02 pm

Cardio: Cycled 9.48 miles in 38:54, averaging 14.6 mph. Average/normalized/max power: 147/162/407W. Averaged 171W for 20 minutes.

Bench: 122.5 (70%) x 5 x 5 @6, every 2.5 minutes. My left elbow was kind of hurting, seemingly from chinups a couple days ago, so I went pretty easy and used a narrower grip than usual.

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Re: Staving off the decline, part deux

#991

Post by JimRiley » Sun May 14, 2023 9:07 pm

Sat., May 13, 2023
Cardio: Walked and jogged about 3.4 miles in 45 minutes on hilly trails. The Strava app said I went 0.04 mile, and while I wasn't going very fast, that seemed a bit on the low side.

Sun., May 14, 2023
Deadlift: 315 (97%) x 1 @9.5; 260 (80%) x 1 x 11 @<6

JimRiley
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Re: Staving off the decline, part deux

#992

Post by JimRiley » Mon May 15, 2023 9:20 pm

Hammer curls: R 17 x 11 x 4; L 12 x 11 x 4
Lateral raises: 12s x 11 x 4
Barbell front raises: 27.5 x 11 x 4
Lateral raises: 12s x 11 x 4
Barbell front raises: 27.5 x 11 x 4
Rear raises: 12s x 11 x 4
Reverse wrist curls: R 11 x 11, 11, 9, 8, L 11 x 11, 11, 10, 7
Regular wrist curls: 14s x 11 x 4
Neutral grip wrist curls: 14s x 10 x 4
Rows: 95 x 9 x 3
Ab rollouts: 4 sets of 12
Barbell shrugs: 135 x 11 x 4
Chinups: 10 at 30-second intervals
Pushups: 8 sets of 8
1-minute rests on all of the above except chinups. Came up empty on reverse wrist curls and chinups; everything else felt OK.

Cardio: Cycled 13.66 miles in 58:39, averaging 14.0 mph. Average/normalized/max power: 129/142/427W.

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Re: Staving off the decline, part deux

#993

Post by JimRiley » Wed May 17, 2023 8:16 pm

Tue., May 16, 2023
Cardio: Walked and jogged about 3 miles in 41 minutes, mostly on flat trails
Squats: 162.5 (72%) x 5 x 5 @6, at 3-minute intervals
There were only a couple hours between the two workouts, but I took both relatively easy.

Wed., May 17, 2023
Bench: 155 x 1 @8, 170 x 0, 142.5 x 2 x 5 @7-8 at 2-minute intervals
Deadlift: 277.5 x 2 @7, 310 x 0, 260 x 2 x 4 @7 at 2- to 4-minute intervals
Cardio: Cycled 13.53 miles in 53:02, averaging 15.3 mph. Average/normalized/max/20-min./30-min./45-min. power: 158/166/504/170/168/166W. I think those were PRs for average speed and average power (in the 13 months since I got a power meter, that is), but that was because I was already warmed up from lifting and was able to go fairly hard from the start.

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Re: Staving off the decline, part deux

#994

Post by JimRiley » Fri May 19, 2023 9:00 pm

Cardio: Walked and jogged for 46 minutes
Bench: 165 (94%) x 1 @10 (weirdly hard - even got a hamstring cramp); 115 (66%) x 9, 9, 8, 7 @7-8, at 4-minute intervals

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Re: Staving off the decline, part deux

#995

Post by JimRiley » Mon May 22, 2023 9:38 pm

Sat., May 20, 2023
Cardio: Cycled 12.58 miles in 50:33, averaging 14.9 mph. There was quite a breeze, so it was feast or famine as far as speeds. Did the one climb, with a crosswind in 6:30; PR was 6:25 with a tailwind last year. Average/normalized/max/6-min./5-min./1-min. power: 149/162/417/199/204/225W.

Sun., May 21, 2023
Cardio: Walked and jogged for about 40 minutes. Started slow and was going slower and slower, and I eventually got disgusted and turned back. My right eyelid is swollen and painful from styes, so my patience with other uncomfortable stuff like running has taken somewhat of a hit.

Mon., May 22, 2023
Cardio: Cycled 13.57 miles in 56:49, averaging 14.3 mph. Average/normalized/max power: 136/146/537W.
Hammer curls: R 17 x 12 x 4; L 12 x 12 x 4
Overhead press: 65 x 5, 5, 2, 4, 3, 4 (23 total) in 7 minutes
Lateral raises: 12s x 12 x 4
Barbell front raises: 27.5 x 12 x 4
Rear raises: 12s x 12 x 4

JimRiley
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Re: Staving off the decline, part deux

#996

Post by JimRiley » Wed May 24, 2023 9:27 pm

Tue., May 23, 2023
Cardio: Walked and jogged 3.8 miles in 49 minutes.

Wed., May 24, 2023
Starting another round of Hanley’s 12-session general strength program, using e1RMs of 205/170/315. Those are lower than last time, and well below my PRs, but (a) I seem to be weaker than I previously thought right now and (b) I’m going to compensate by shooting for the high end of the volume ranges on this cycle. I've missed a fair bit of training this year due to some medical stuff, and most recently lost 5+ pounds unintentionally due to what I've concluded was a screwup by one of the doctors. I swear, if you have any medical condition that's at all unusual, you've got to study it until you're an expert layperson and then question every single thing the "pros" tell you to do.

Squats: 180 (88%) x 1, 142.5 (70%) x 6, 6, 6, 6, 6, 5, 5, 5 (45 total) @6, at 2.5-minute intervals
Bench: 135 (79%) x 3, 3, 3, 3, 3, 3, 2 (20 total) @6, at 2.5-minute intervals
Chinups: 5, 4, 3, 3, 3 (18 total), at 2.5-minute intervals
Cardio: Cycled 9.5 miles in 42:31, averaging 13.4 mph. Average/normalized/max power: 127/142/1013W. That last number seems anomalous, but it appears to have happened while I was chasing a truck for a few seconds. Other than that the ride was pretty much just a leisurely spin.

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Re: Staving off the decline, part deux

#997

Post by JimRiley » Thu May 25, 2023 9:07 pm

Cardio: Walked and jogged 4.04 miles in 52:20, averaging 4.6 mph
Wrist curls: 14s x 12 x 4
BB shrugs: 135 x 12 x 4
Ab rollouts: 4 sets of 12
Pushups: 8, 8, 8, 8, 6 (38 total) EMOM
Wide grip rows: 65 x 10 x 4
1-minute rests on the above, except pushups

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Re: Staving off the decline, part deux

#998

Post by JimRiley » Fri May 26, 2023 7:20 pm

Cardio: Cycled 12.56 miles in 53:05, averaging 14.2 mph. Average/normalized/max power: 136/150/507W.
Bench: 155 (91%) x 1 @9; 115 (68%) x 8, 8, 7, 6, 5, 5, 6, 5 (50 total) @7-8, every 2.5 minutes
Deadlift: 282.5 (90%) x 1 @8; 227.5 (72%) x 4 x 6 @6, every 2.5 minutes

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Re: Staving off the decline, part deux

#999

Post by JimRiley » Sun May 28, 2023 9:03 pm

Cardio: Jogged for 1 hour 30 seconds, covering 4.2 miles on fairly steep terrain
Bench: 157.5 (93%) x 1 @8; 130 (76%) x 4, 4, 4, 4, 3, 3, 3 (25 total) @7, every 2.5 minutes

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Re: Staving off the decline, part deux

#1000

Post by JimRiley » Mon May 29, 2023 9:58 pm

Cardio: Cycled 13.62 miles in 56:31, averaging 14.5 mph. Did two hard 10-minute efforts. Average/normalized/max/10-minute power: 134/154/492/184W.

Squats: 157.5 (77%) x 3, 3, 3, 3, 3, 3, 3, 1 (22 total) @<6, every 2.5 minutes

Only took about a half-hour break between the bike ride and squats, but the squats were curiously refreshing as a warmdown from the aerobic efforts.

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