Daily training. Annual improvements.

[hector]

There was some drama when he claimed some running and lifting achievements on the reddits. A lot of runners butt hurt that he was running on a ( the horror…) treadmill, and didn’t post Strava evidence of his runs. There may be more to it than that, but that’s what I remember/read

As a fatty non-runner, I have to ask. Why did they give him shit about the treadmill? Is that the runner’s smith machine?

[hector]

31 Dec 2022 Saturday

Main
Ssb Squat: 300 x 3s x 5r
Bench: 265 x 6s x 5r
Bench: 225 x 6 x 6
T-Bar Rows (close grip): 210 x 6s x 8r

Aux
Scapular Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 4,500
Bench: (7,950 + 8,100) = 16,050
T-Bar Rows: 10,080
————————————————————
Total: 30,130

############################

Today was the deadline for benching 320.
Like all lifting goals of recent years, it’s a failure. I felt like I had the kind of energy it took for volume today, but not intensity.

Weirdly, while lifting weights, kidney stone pain goes away. 20 minutes after I stop it’s back. No idea what mechanics might cause it. I wonder if bracing my core hard squeezes the ureter and shifts the stone, providing temporary relief? No idea.

[hector]

01 Jan 2022 Sunday (off day)

Ssb Squat: 300 x 1 x 1
Bench: 285 x 1s x 2r
Bench: 285 x 2s x 1r

Super DOMS and general soreness today. Don’t think it was the workouts. Think it was more the workouts in the context of not sleeping.
Just hit my minimums and got out.
Felt better for a couple hours after lifting.

[hector]

Sunday 02 Jan 2022

Run/Walk: 3.5 miles

The squat every day streak is over. Was feeling beat up. Run felt great.

Running gets my heart beat way higher than biking, so I think it’s a good thing to mix in once in awhile.

[hector]

03 Jan 2022 Tues

Main
Ssb Squat: 240 x 3s x 5r
Bench: 270 x 3s x 5r
Bench: 240 x 6s x 5r
T-Bar Rows (close grip): 215 x 5s x 8r (PR!!!)

Tonnage
Ssb Squat: 3,600
Bench: (4,050 + 7,200) = 11,250
T-Bar Rows: 8,600
————————————————————
Total: 23,450

######################%%####

Squats were fucked.
Between not sleeping from kidney stone and 3 mile run last night my legs were wrecked. I was genuinely curious if I was gonna fail on my first rep of 240. (Oddly, legs felt slightly better after squatting
)
On the bright side, benching 270 for 3s x 5r was super easy.
Once I pass this stone, and once sleeping is subsequently back on track, it should become easier to balance running with squatting.

[hector]

Off Day 04 Jan 2022 Wed

Ssb Squat: 150 x 3s x 5r
Bench: 285 x 2s x 1r
Bench: 290 x 1 x 1
Bench: 300 x 1 x 1


DOMS still bad in legs. Think it’s bc of lack of sleep from kidney stone. Looking forward to that resolving shortly, god willing.

Light squats fixed DOMS a little, but that relief is usually temporary.

[cgeorg]

I have never had, and *insert existential power here* willing I never will have a kidney stone, but man they seem to suck and I hope you get resolution soon.

[hector]

I have never had, and *insert existential power here* willing I never will have a kidney stone, but man they seem to suck and I hope you get resolution soon.

Thank you!
I’ve had a few. This one is the least painful (others were legitimately debilitating), but taking longest to resolve. It’s gotta come out soon.

[hector]

Thursday Late Night

Bike Erg: quick 10,000m

[hector]

05 Jan 2022 Thurs

Main
Ssb Squat: 240 x 3s x 5r
Bench: 270 x 3s x 5r
Bench: 240 x 8s x 5r
T-Bar Rows (close grip): 215 x 6s x 8r

Aux
Scapular Chins: 5s x 12r
Reverse Hyper: 5s x 12r

Tonnage
Ssb Squat: 3,600
Bench: (4,050 + 9,600) = 13,650
T-Bar Rows: 10,320
————————————————————
Total: 27,570

#############################

Maybe an hour of sleep last night. Kidney stone remains a MF. Difficult to get comfortable and relaxed enough to sleep. Have not gotten more than 2 or 3 hours any night this week. Lots of caffeine required to make it through the day.

I think the impaired sleep is fucking with my recovery. Legs were still sore today despite the minimal activity this week. Adductors were especially wrecked. Normally I’m not even aware of my adductors. I consider these warmup weights of 240, posing as work sets, to be a victory in their own right, all things considered.

Bench and T-Bar Rows feel good. Not sure why they’re not suffering like squats. The new “press every day” program might be part of it, but I don’t think explains all of it.

[hector]

06 Jan 2023 Friday

Ssb Squat: 280 x 1 x 3
Ssb Squat: 280 x 3 x 1
Bench: 285 x 2s x 1r
Bench: 300 x 2s x 1r

Early evening. Hit my off-day daily minimums.

[hector]

2023 Goals: 
      -50k race
      -600 deadlift
      -405 bench

Why did you fail to run an Ultra, or any race, in 2022?
      -Went overboard on biking. Did not do enough running. Biking is not, and cannot be, a substitute. At best, a complement.
      -Managed recovery poorly. Piss poor recovery limited frequency and intensity of sessions.

Why did you fail to deadlift 600 in 2022?
      -Didn't pull often enough. Pulling at home is inconvenient, I let inconvenience get in the way.
      -Did not incorporate SSB Good Mornings often enough. Skipped them to save time. Would have only taken 10 min.

Why did you fail to significantly improve your bench in 2022?
      -This is a tougher question. Not immediately sure. No obvious chest or tricep disparity. Easiest answer is terrible recovery. But that’s not a complete answer.



      General Solutions:
      -More protein at breakfast (to fuel recovery, to more consistently break 100g/day in protein)
      -More kettlebell walks. Better grip and obliques should help with bench and squats/deads, respectively.
      -KNOW THAT THESE GOALS ARE POSSIBLE!
      -Try out this Press-Every-Day programming, combine it with running
      -Bite the bullet and get the training in late at night when this is what's required.

      Running Solutions:
      -Regular running (at least 3x/week, on lifting off-days). Again, as slow as need be. (2 short week runs, 1 long weekend run)
      -Start social runs.

      Lifting Solutions:
      -Not get intimidated by squatting or running. Realize that it's fine to do both light, light is better than skipping.
      -Pull more regularly, minimum weekly, even if sloped garage sucks for deadlifting. (Lots of 500+ singles)

[hector]

And yes. I know I’ll probably fail all goals. Again. Like last year.
Still going to go hard and see what happens.

[hector]

06 Jan 2023 Friday (late night)

3.5 mile run


Felt amazing while doing it! Garmin watch told me I went too hard and I’ve now impaired recovery. Maybe. We’ll see.

[cgeorg]

And yes. I know I’ll probably fail all goals. Again. Like last year.
Still going to go hard and see what happens.

Asking yourself what went wrong and having a plan to address those things seems like a good way to turn things around. Making that stuff visible can help too. Print/write your goals somewhere that you'll see them often - home office, gym, whatever. It's really good to have the regular reminder of what your goals/values are, to make sure your actions align with your intentions.

[hector]

And yes. I know I’ll probably fail all goals. Again. Like last year.
Still going to go hard and see what happens.

Asking yourself what went wrong and having a plan to address those things seems like a good way to turn things around. Making that stuff visible can help too. Print/write your goals somewhere that you'll see them often - home office, gym, whatever. It's really good to have the regular reminder of what your goals/values are, to make sure your actions align with your intentions.

Yes!!!! @cgeorg , agree 100%!!!
A conscious day off becomes an unconscious weekend off becomes a huge loss of training time.
Thank you!
Will do.

[hector]

07 Jan 2023 Saturday afternoon (lifting day)

Main
Ssb Squat: 240 x 5 x 5
Bench: 270 x 3s x 5r (maybe 4 sets?)
Bench: 245 x 6s x 5r
T-Bar Rows (close grip): 215 x 5s x 8r

Aux
Scapular Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 6,000
Bench: (4,050 + 7,350) = 11,400
T-Bar Rows: 8,600
————————————————————
Total: 26,000

#############################

Legs were stiff this morning from running last night. But not as bad as early in the week.
DOMS had me not wanting to bend my legs, let alone do barbell squats, but a few sets in it wasn’t bad at all.

When I finished my workout, after benching 270 x 3s x 5r and then 245 x 6s x 5r, my chest was wrecked. It’s at that point I realized I’d forgotten to record my 3rd set of 270 x 5. I was confident I’d done that third set, but what if I hadn’t? So I knocked out one more set of 270 x 5 to close out my session.

Good times.

[Renascent]

I was confident I’d done that third set, but what if I hadn’t? So I knocked out one more set of 270 x 5 to close out my session.

This is the way.

[vanslix]

Hector, your tenacity is an inspiration!

[hector]

I was confident I’d done that third set, but what if I hadn’t? So I knocked out one more set of 270 x 5 to close out my session.

This is the way.

Ha ha!!!