Daily training. Annual improvements.

[hector]

Just realized I had leftover steak for breakfast and then, for lunch, lomo saltado (it’s a kind of stir fry with steak and French fries and onions and tomatoes.) Maybe the double steak I ate today is the reason the workout went so well.

I’ve never gone on gear, but I can’t fathom that it’s much different than when I eat a fuck ton of carbs all day.

Amen.

I’ve never been to heaven. But i can’t imagine it’s much different than having the carb tolerance I had at 17.

[hector]

2023 Feb 28 Tuesday Late-Night

Run: 1 hour

Ran on treadmill. Avoiding sidewalks for now, sticking more to treadmills and trails.

[augeleven]

Sidewalks kill me. Trails can also kill me, if it’s rocky enough, but if I recall, you’re in the land of towpaths and rail trails?

I’m hoping that tibialis machine works magic for you

[hector]

Sidewalks kill me. Trails can also kill me, if it’s rocky enough, but if I recall, you’re in the land of towpaths and rail trails?

I’m hoping that tibialis machine works magic for you

Yeah man. I’m running super easy, smooth, non-technical trails.

Did Tib machine again tonight. Only the 2nd workout but I like it a lot so far. Thank you!

[hector]

2023 Mar 01 Wed Evening

Main
Deads: 320 x 5 x 5 (no straps, double overhand)
Bench: 270 x 3s x 5r
Bench: 230 x 6 x 6
T-Bar Rows (close grip): 210 x 6s x 8r

Aux
Tib Bar Curls: 20lb x 4s x 10r

Tonnage
Deads: 8,000
Bench: (4,050 + 8,280) = 12,330
T-Bar Rows: 10,080
————————————————————
Total: 30,410

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

I was fried today. Slightly mentally fried, more physically. So I went easy on Deads, at least getting some grip work in.
I wondered why I was burned out, then I realized:
-Today was the fifth consecutive day working out, and Sunday and Monday were both intense (at least for me)
-I skipped breakfast and lunch today. When I finally ate around 5pm I had a medium sausage jalapeño garlic pizza, which was awesome, but left me in a bloated coma for an hour after. The carbs and the meal timing both messed with me.

I remain a fan of the Tib bar, two workouts in. Besides working the muscle, you also get a deep, weighted stretch of the ankle.

[DCR]

Every time I check your log and see a reference to the tibia work, I cringe - not because you’re doing it, as I entirely understand the why and think it makes great sense - but recalling how I used to work the front of my calves with a DB way back in the day, to ensure that every possible part of me was jacked… nevermind that, at the time, I had very few bodyparts that anyone would have called jacked. 19 year old me probably should have gotten a chest before he got front calves.

[hector]

Every time I check your log and see a reference to the tibia work, I cringe - not because you’re doing it, as I entirely understand the why and think it makes great sense - but recalling how I used to work the front of my calves with a DB way back in the day, to ensure that every possible part of me was jacked… nevermind that, at the time, I had very few bodyparts that anyone would have called jacked. 19 year old me probably should have gotten a chest before he got front calves.

DCR, I did the same, hoping it would somehow increase my vertical!

Spoiler: It didn’t.

[hector]

2023 Mar 02 morning Thursday

Run: 70 minutes

Treadmill run.
On the one hand, I’m progressing. I’m so out of sharpe cardio-wise that there’s nowhere to go but up.
OTOH, an old man, def at least 60’s, maybe 70’s, got a treadmill near me and fucking smoked me.

[Renascent]

OTOH, an old man, def at least 60’s, maybe 70’s, got a treadmill near me and fucking smoked me.

Sometimes a nemesis is the hero we need.

[hector]

2023 Mar 03 Friday Evening

Main
Ssb Squat: 300 x 3s x 5r
Bench: 270 x 3s x 5r
Bench: 240 x 5 x 5
T-Bar Rows: 210 x 5s x 8r

Aux
Tib Curls: 30 x 3s x 10r
Scapular Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 4,500
Bench: (4,050 + 6,000) = 10,050
T-Bar Rows: 8,400
———————————————————-
Total: 22,950

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

Still a little burned out. Guess bc it’s the 8th consecutive day working out. At the same time though, apart from the low level fatigue, I feel great.
Good times.

[hector]

2023 Mar 04 Early Morning

Run: 75 minutes

I assumed my persistent, low-level exhaustion was due to my poor sleep, atrocious diet, and non-existent load management.
Perhaps.
Probably.
Almost certainly.
But I came across this article about running induced hemolysis. The idea is that persistent foot strikes against the ground will destroy red blood cells. With fewer functioning red blood cells your blood can’t transport iron and oxygen to tissue as well. Dearth of iron and oxygen manifests as lethargy/fatigue.
It’s not as if I run an obscene number of miles. OTOH, when someone like me, weighing well above 250, strikes the ground it has to be with way more force than a graceful 130lb’er. More force might lead to more hemolysis.
I’ll try to eat more red meat, and take a multi vitamin, and see if that helps at all.

https://elitenutritionandperformance.co ... r-fatigue/

[hector]

OTOH, an old man, def at least 60’s, maybe 70’s, got a treadmill near me and fucking smoked me.

Sometimes a nemesis is the hero we need.

I hope that in the limited time that old man has left on Earth I manage to surpass him in jogging speed.

[hector]

2023 Mar 05 Sunday

Run: short AF. Burned out so called it a day.

[hector]

2023 Mar 06 Monday Night

Main
Ssb Squat: 300 x 3s x 5r
Bench: 270 x 3s x 5r
Bench: 240 x 6s x 5r
T-Bar Rows: 210 x 6s x 8r

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

Tonnage
Ssb Squat: 4,500
Bench: (4,050 + 7,200) 11,250
T-Bar Rows: 10,080
——————————————————-
Total: 25,830

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

On the one hand, my endurance is still dogshit after 3 months of running. On the other hand, I realized tonight that my calves have gotten noticeably larger since I started running. I’m guessing that running mike after mile while north of 250 is outstanding calf exercise.

Interesting that all my working weights were divisible by 30, and also decreased by 30lb with every subsequent exercise. Unplanned.

[hector]

2023 Mar 07 Tuesday Night

Run: 66 minutes


Ankle started feeling weird toward end. F.
Going to go to a running store to get legit running shoes. Hopefully that will help.

[augeleven]

I’m setting the over/under for hector’s new shoes at $169.5

ETA I hate running stores. For mostly no reason.

[hector]

2023 Mar 08 Wed Night

Main
Deads: 340 x 5 x 5 (double overhand, no straps, no hook grip)
Bench: 270 x 3s x 5r
Bench: 240 x 5 x 5
T-Bar Rows: 210 x 6s x 8r

Tonnage
Deads: 8,500
Bench: (4,050 + 6,000) = 10,050
T-Bar Rows: 10,080
————————————————————
Total: 28,630

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

Why are you deadlifting so light?

Yeah. It’s light af.
But there’s something awesome about going as heavy as you can double overhand for high volume. Also, keeping my lower back fresh for running is nice.
Years ago I raced EricK and others to a double overhand 405 x 5 deadlift. EricK won. I never got it. Would like to build up some grip and double overhand deadlift ability and revisit that goal.

Did you get running shoes yet?

No. Busy day. Also, slightly intimidated by the price of modern running shoes.

[hector]

I’m setting the over/under for hector’s new shoes at $169.5

ETA I hate running stores. For mostly no reason.

I don’t like running stores because:

(1) I think their gait analysis is a scam.
(2) Amazes me that pieces of rubber glued together by child slave labor can possibly cost so much.

[augeleven]

I’m setting the over/under for hector’s new shoes at $169.5

ETA I hate running stores. For mostly no reason.

I don’t like running stores because:

(1) I think their gait analysis is a scam.
(2) Amazes me that pieces of rubber glued together by child slave labor can possibly cost so much.

Actually yeah. Those are the reasons. Lower tier Saucony and ASICS FTW.
Although avoiding the guilt of my whole existence being owed to outsourced slave labor goes away beyond my shoe choice.
Also I paid almost 200 for a pair of altras from a Brooklyn running store that messed my feet fiercely. My bad for not pulling the plug on them sooner, but sunk cost fallacy etc.

[DCR]

Deads: 340 x 5 x 5 (double overhand, no straps, no hook grip)
…
Yeah. It’s light af.

You just say these things to hurt me.

But there’s something awesome about going as heavy as you can double overhand for high volume.

But seriously, yeah, pulling DO sans hook grip feels perfect. I think the naturalness (versus how comparatively unnatural the alternatives feel) was 99% of why early on I was one of those morons who insisted that I’d just stick with it, ability to lift heavier be damned. IIRC correctly I got up to 275 or so. Clearly grip isn’t my strong suit.