Almost no lifting. Primarily running and grip.

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Renascent
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2321

Post by Renascent » Wed Aug 31, 2022 6:55 pm

hector wrote: Wed Aug 31, 2022 3:34 pmFor 405 x 5 x 5 today I could just do 2.5 minutes between sets. Before I started biking 405 x 5 x 5 would have still been easy, but I would have taken 3.5 to 4 minutes between sets.
This is awesome. I'd be afraid of spontaneously combusting.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2322

Post by hector » Wed Aug 31, 2022 8:32 pm

Renascent wrote: Wed Aug 31, 2022 6:55 pm
hector wrote: Wed Aug 31, 2022 3:34 pmFor 405 x 5 x 5 today I could just do 2.5 minutes between sets. Before I started biking 405 x 5 x 5 would have still been easy, but I would have taken 3.5 to 4 minutes between sets.
This is awesome. I'd be afraid of spontaneously combusting.
I may yet.
Hope you didn't nocebo me!

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cgeorg
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2323

Post by cgeorg » Thu Sep 01, 2022 1:49 pm

hector wrote: Wed Aug 31, 2022 3:34 pm Aside: I've gotten big into biking this past year. I've done over 2 million meters. Which is not a lot for an actual rider, but it's huge for someone like me starting from zero.
I haven't lost any weight. But my recovery between sets of deadlifts is way better than it used to be. For 405 x 5 x 5 today I could just do 2.5 minutes between sets. Before I started biking 405 x 5 x 5 would have still been easy, but I would have taken 3.5 to 4 minutes between sets.
And these abbreviated rests when deadlifting 405 x 5 x 5 are in the context of my legs already being fried from biking last night and this morning.
I managed to get to work capacity like this for a while in my intermediate phase and it made training so much more enjoyable to be taking short rests and not having cardio be a limiter. I think it really makes training better, even if it doesn't improve the weight on the bar.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2324

Post by KOTJ » Thu Sep 01, 2022 2:57 pm

I guess Saris may be going out of business, so hopefully their smart trainers won't have any future issues...but if it fits your budget, I'd look into them (Wahoo, Saris...maybe another brand).

We have the H3, and it's awesome (well, I only used it s few times, wife uses it more).

IIRC, weren't you doing BJJ before ?

hector
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2325

Post by hector » Thu Sep 01, 2022 8:16 pm

cgeorg wrote: Thu Sep 01, 2022 1:49 pm
hector wrote: Wed Aug 31, 2022 3:34 pm Aside: I've gotten big into biking this past year. I've done over 2 million meters. Which is not a lot for an actual rider, but it's huge for someone like me starting from zero.
I haven't lost any weight. But my recovery between sets of deadlifts is way better than it used to be. For 405 x 5 x 5 today I could just do 2.5 minutes between sets. Before I started biking 405 x 5 x 5 would have still been easy, but I would have taken 3.5 to 4 minutes between sets.
And these abbreviated rests when deadlifting 405 x 5 x 5 are in the context of my legs already being fried from biking last night and this morning.
I managed to get to work capacity like this for a while in my intermediate phase and it made training so much more enjoyable to be taking short rests and not having cardio be a limiter. I think it really makes training better, even if it doesn't improve the weight on the bar.
100%!!!!
Recovering faster between sets also lets you get more volume done in the same amount of time, so, in the long run, I think will lead to more gains.
And even if it doesn't, it's still a more pleasant way to work out.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2326

Post by hector » Thu Sep 01, 2022 8:18 pm

KOTJ wrote: Thu Sep 01, 2022 2:57 pm I guess Saris may be going out of business, so hopefully their smart trainers won't have any future issues...but if it fits your budget, I'd look into them (Wahoo, Saris...maybe another brand).

We have the H3, and it's awesome (well, I only used it s few times, wife uses it more).

IIRC, weren't you doing BJJ before ?
I loved BJJ. When Covid started (and people thought it transferred via touch/surface) I stopped because I have so many older and immunocompromised family members.
Now I'd be more comfortable rolling again, but in the past two years I've taken on a job thats slightly better paying but entails way more responsibilities. It would be tough to find time.

I think the smart trainers are awesome. Would love to do Training Rd. Goal is to get that set up by the winter.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2327

Post by hector » Thu Sep 01, 2022 8:19 pm

Thursday is an Off Day

Bike Erg: 34 minutes

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2328

Post by hector » Fri Sep 02, 2022 3:18 pm

Friday Afternoon

Main
SSB Squat: 260 x 5 x 5
Bench: 280 x 5s x 3r
Bench: 230 x 5 x 5
T-Bar Rows (close grip): 200 x 5s x 8r
T-Bar Rows (wide grip): 200 x 5 x 5

Aux
Overhead Press: 150 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 6,500
Bench: (4,200 + 5,750) = 9,950
T-Bar Rows: (8,000 + 5,000) = 13,000
Overhead Press: 3,750
-----------------------------------------------------------
Total: 33,150

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

Legs were fried from biking. So I decided to keep squats light. But, in 2nd or 3rd working set of Squats I realized the weight was easy. I could have gone heavier. The fatigue from biking is for sure real, but doesn't always impede lower body lifting as much as you'd think it would.
Like John Broz says, "The way you feel is a lie."

Benching was exciting today. On 3rd set of 280 for triples I thought "Holy moly, 280 is getting easy. Next workout I might have to move up to 285!". Then I realized I'd loaded the bar wrong and was only benching 270. So i corrected the weight. 280 turned out to be no easier than last time.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2329

Post by hector » Sat Sep 03, 2022 5:01 am

Saturday Morning (early)

Bike Erg: 53 min

This was slow, zone 2 stuff.
Hopefully there will be time for a shorter, faster session later.

*****

Evening update. Got 2nd session in. Got 2nd session in, faster pace.

Bike Erg: 24 minutes

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2330

Post by hector » Sun Sep 04, 2022 11:00 am

Sunday is a Rest Day

Bike Erg: 44 minutes

Moved the drag factor up to 101. Until now the highest I'd gone was 80.
Fuck, that was hard. Increased resistance meant my cadence never got above 72 or 73.
Also meant my time for 20k dropped from 49 minutes to 44 minutes.
Quad burn was sick.

In general I aim for easier, lower resistance, zone-2 type stuff. But sometimes it's fun to mix it up.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2331

Post by hector » Mon Sep 05, 2022 9:23 am

Monday

Main
SSB Squat: 280 x 5 x 5
Bench: 280 x 5s x 3r
Bench: 230 x 6s x 5r
T-Bar Rows (close grip): 200 x 5s x 8r

Aux
Overhead Press: 140 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 7,000
Bench: (4,200 + 6,900) = 11,100
T-Bar Rows: 8,000
Overhead Press: 3,500
---------------------------------------------------
Total: 29,600

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

Holiday.
Good times.
Happy Labor Day to everyone.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2332

Post by hector » Mon Sep 05, 2022 6:07 pm

Monday Night

Bike Erg: 21 minutes

This was on drag of 100 again. Exhausting, crazy quad burn, but made for a 10,000m PR.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2333

Post by hector » Tue Sep 06, 2022 4:15 pm

Tuesday Night is an Off Night

Bike Erg: 49 minutes

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2334

Post by hector » Wed Sep 07, 2022 6:50 pm

Wed is Hump Day. And a Great Session!!

Main
Straight Bar Deads: 410 x 5 x 5
Bench: 280 x 5s x 3r
Bench: 240 x 7s x 5r
T-Bar Rows (close grip): 200 x 6s x 8r

Aux
Scapular Chins: 2s x 10r

Tonnage
Straight Bar Deads: 10,250
Bench: (4,200 + 8,400) = 12,600
T-Bar Rows: 9,600
---------------------------------------------------
Total: 32,450

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

Had only planned on 5 backoff sets of benching 240 x 5 after my 5 work sets of benching 280 x 3. But the 240 x 5 sets just felt so stupidly light that I kept on going for more sets. Would have liked to have continued for yet even more sets, but there was limited time and I still had to get T-Bar Rows in. (And this was with 2 minute breaks between sets.)

Unrelatedly, I love the way Scapular Chins make my shoulders feel. If there's one exercise that will keep shoulders healthy, I think this is it. I need to stop fucking around and start doing these every day.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2335

Post by hector » Thu Sep 08, 2022 5:49 pm

Off Day

Bike Erg: 49 minutes.

Cut drag factor from 100 to 80. This upped my time from 44 minutes to 49 minutes. Zone 2 the entire time.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2336

Post by hector » Fri Sep 09, 2022 4:43 pm

Friday Already?

Main
SSB Squat: 300 x 3s x 5r
Bench: 280 x 5s x 3r
Bench: 240 x 8s x 5r
T-Bar Rows (close grip): 200 x 5s x 8r

Aux
Overhead Press: 140 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 4,500
Bench: (4,200 + 9,600) = 13,800
T-Bar Rows: 8,000
Overhead Press: 3,500
----------------------------------------------------
Total: 29,800

################@#@###

Legs fried, but I was tired of squatting in the 200s.
Bench felt great. 280 for triples continues to trend easier.

Have a good weekend, everyone!

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2337

Post by hector » Sat Sep 10, 2022 2:21 pm

Saturday is an Off Day

Bike Erg: 47 minutes

Except for when I put the drag factor up to 100, this is the fastest 20,000m I've ever done.
Drag factor at 80 today.
Session felt great.

Amazed at how fitness can improve so much while staying so fat.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2338

Post by hector » Sun Sep 11, 2022 3:23 pm

Sunday is an Off Day

Bike Erg: 46 minutes

Took another minute off the 20k time. Still almost entirely (if not entirely) zone 2.

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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2339

Post by hector » Mon Sep 12, 2022 6:46 pm

Monday

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 260 x 5 x 5
Bench: 280 x 3s x 5r (Tie with all time 3s x 5r PR)
Bench: 240 x 6s x 5r
T-Bar Rows (close grip): 200 x 5s x 8r

Aux
Overhead Press: 135 x 5s x 6r
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: (4,500 + 6,500) = 11,000
Bench: (4,200 + 7,200) = 11,400
T-Bar Rows: 8,000
Overhead Press: 4,050
----------------------------------------------------------
total: 34,450

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

My friend died of cancer on Thursday. The wake was today. The funeral is tomorrow. She was 30s, a single mom. Luckily there's lots of family for the kid. I cried like a little b at the wake tonight. I didn't want to. Tried not to. Failed. Left to the car because the wake was generally positive, only limited crying from other guests, I didn't want to be a downer.

Got myself together in the car. Came back inside. Then in a different room there was a screen going through photographs of her life and I broke down again and left.

Funeral tomorrow.

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Renascent
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Re: Fuck lifting. From here on out, this my couch to 5k log.

#2340

Post by Renascent » Mon Sep 12, 2022 6:57 pm

hector wrote: Mon Sep 12, 2022 6:46 pmMy friend died of cancer on Thursday. The wake was today. The funeral is tomorrow. She was 30s, a single mom. Luckily there's lots of family for the kid. I cried like a little b at the wake tonight. I didn't want to. Tried not to. Failed. Left to the car because the wake was generally positive, only limited crying from other guests, I didn't want to be a downer.

Got myself together in the car. Came back inside. Then in a different room there was a screen going through photographs of her life and I broke down again and left.

Funeral tomorrow.
Sorry to hear about your friend.

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