Great first session again. Forgot to do 6x4 instead of 4x4 on OHP. Love this bike workout. Going to try to keep a negative split for each interval, going a little harder each time. In order to get an excellent-high bike score, I'm setting my targets for at least a 22-23mph avg on the 3min, and ~21mph avg on the 6min intervals in the 6-8ish weeks before the test. I'll probably do a couple of 12min/6minoff/12min workouts as test approaches.
20180924 |
Lift | Sets and Reps | Weight | Top Set RPE | Rest/RM Rest | Prescription | Workout Length (Lifts/Cardio) |
Deadlift (Double Over) | 1x5, 4x4 | 215, 185 | 7 | 2:00-3:00 | 10+ | 0:31:25 |
OHP | 1x5, 6x4* (4x4) | 140, 115 | 9 | 3:00 | 5+/0+ | 0:34:15 |
Feeling wiped without any squats included; going to hold off on adding them back in until post-bike test.
Calisthenics contributed to feeling derelict last Tuesday-Wednesday; I'm going to do my calisthenics only on non-lifting days, in the early AM as temporally near to the last day's lifting as possible. More MPS/recovery time that way *hand wave*
Airdyne | Intervals | Speed Avg | Distance | Watts Avg | Calories | HR Peak |
3:00on/2:00off | 1 | 19.5 | 0.98 | 213 | 47 | 168 |
3:00on/2:00off | 2 | 19.8 | 0.99 | 219 | 48 | 182 |
6:00on/4:00off | 3 | 19.7 | 1.99 | 218 | 96 | 194 |
6:00on/4:00off | 4 | 19.3 | 1.96 | 207 | 92 | 200 |
3:00on/2:00off | 5 | 21 | 1.07 | 259 | 57 | 204 |
I'll row LISS 20-30min on the off-day afternoons. I'll also add in a lap or two at gentle pace on the track at the city gym (1/6th mile is an odd interval!) as a warm-up, bones and joints permitting. Want to condition the body towards running gently and not be useless or bike dependent ASAP. Something like:
Monday | Dead/OHP/Bike |
Tuesday | Cals/Row |
Wednesday | Dead/OHP/Bike |
Thursday | Cals/Row |
Friday | Dead/OHP/Bike |
Saturday | Cals/Row |
Sunday | OFF |
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EDIT:
Old workout logged for reference
20180922 | C2 Rower |
2k | 4k | Distance | Time | Average 500m | Watts Avg | Calories |
9:50 | 19:49 | 4187 | 20:00 | 2:23.3 | 119 | 236 |
20180925 | C2 Rower | Warm-up Run: | 1/3 Mile | 2:59 |
2k | 4k | Distance | Time | Average 500m | Watts Avg | Calories |
8:22 | 16:53 | 4719 | 20:00 | 2:07.8 | 170 | 295 |
No idea why this day was so much better! PR on the 2k and 4k row (the 2k is one of the Eo3 benchmarks I've been hoping to hit), and the warmup run seems to indicate that I can run injury free at that 8:30-9:00 minute mile pace at pretty low effort. Sad to think 2.4k in 11:15 and 10:35 are legitimately
years distant in the past at this point.
Rower is freaking sweet, though. Will continue until I'm incapable!
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EDIT2:
20180926 |
Lift | Sets and Reps | Weight | Top Set RPE | Rest/RM Rest | Prescription | Workout Length (Lifts/Total) |
Deadlift (Double Over) | 1x3, 3x5 | (265*), 195 | 8.5 | 2:00-3:00 | 5+ | 0:26:35 |
OHP | 1x3, 3x5 | 145, 125 | 8 | 2:00-3:00 | 10/0+ | 0:37:30 |
Airdyne | Intervals | Speed Avg | Distance | Watts Avg | Calories | HR Max |
3:00on/2:00off | 1 | 19.7 | 0.98 | 218 | 47 | 156 |
3:00on/2:00off | 2 | 21.5 | 1.07 | 276 | 59 | 168 |
6:00on/4:00off | 3 | 18.7 | 1.88 | 190 | 84 | 160 |
6:00on/4:00off | 4 | 18.9 | 1.9 | 197 | 87 | 187 |
3:00on/2:00off | 5 | 19.9 | 1.01 | 225 | 50 | 192 |
Funnily enough, was supposed to hit 255x3 for topset. Added 10s where I should've done 5s. Was concerned when "255" felt @8.5, tried to game myself into believing it was @8 (not a big difference; still caught my attention in the moment). Then on deloading for back-offs, I go... oh shit, that was overloaded. Double at 265's RPE in comparison to today will be a good indicator of how rough the off-day rowing and all this biking has been on fatigue overall.
Bike was a bit fatigued. PR rowing yesterday probably did it. Still not bad numbers, hoping that I don't degrade
AGAIN on Friday's bike, at least plateau till each Monday session which will hopefully be a small PR in some way.
#Endorphins!
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EDIT3:
20180927 | C2 Rower | Warm-up Run: | 1/3 Mile | 2:45 |
2k | 4k | Distance | Time | Average 500m | Watts Avg | Calories |
8:21 | 17:02 | 4676 | 20:00 | 2:08.3 | 166 | 290 |
Another (barely) PR at 2k; 4k was slower, really wanted not to overtax myself today. Didn't do calisthenics as planned, I'm beat from the damned rowing. Might do tomorrow along with lifting, or just scrap till Saturday.
Running extremely short distances makes me feel like less of a shitbag; hopefully my bones and tendons are adapting and not just taking a smaller beating!
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EDIT4:
20180928-> | 21080930 |
Lift | Sets and Reps | Weight | Top Set RPE | Rest/RM Rest | Prescription | Workout Length (Lifts/Total) |
Deadlift (Double Over) | 1x2, 4x3 | 265, 205 | 7.5 | 2:00-3:00 | 10+ | 0:25:32 |
OHP | 1x2, 4x3 | 157.25, 135 | 9.5 | 2:00-3:00 | 2+/5+ | 0:34:04 |
Airdyne | Intervals | Speed Avg | Distance | Watts Avg | Calories | HR Max |
3:00on/2:00off | 1 | 20.4 | 1.04 | 241 | 54 | 188 |
3:00on/2:00off | 2 | 19.5 | 1 | 214 | 48 | 200 |
6:00on/4:00off | 3 | 18.5 | 1.87 | 189 | 82 | 192 |
6:00on/4:00off | 4 | 19 | 1.99 | 201 | 90 | 200 |
3:00on/2:00off | 5 | 19.8 | 1 | 221 | 49 | 188 |
Skipped some calisthenics and lifting got pushed two days. Was really beat Friday to the point of bed at 6:45pm. Woke at 8:30. Jesus!
The press top set was vicious, I'm finding near-peak effort there. Will hone that to singles near future.
Conditioning's going REALLY well, heartrate looks funny for today's intervals because of the big stout I drank before training... alcohol is silly and a poor preworkout lmao
Deadlift keeps feeling easier and easier. Going to post a form check here for top set and one across once I lift at a time of day with adequate lighting!
Consulting with smart folks has led me to think I might need to aim a bit lighter than mere 215BW. We'll see!
Going to migrate to once weekly logging here while I update my Gsheets per session. It updates much faster and I'm not tempted by the call of posting outside my log as often that way