Fastest to 44km - a "TT" log

mrthingyx

mrthingyx

mrthingyx

Man of Honour
Joined
3 Apr 2003
Posts
15,682
Location
Cambridge
So I had a programme review with the local SnC coach at work and explained that I want to travel the 44km to work on my bike in around an hour. Once he'd stopped laughing, he wrote me the following programme...

Day 1 (reps*sets):
  • Deadlift (4*4)
  • ss/w Bench (5*3)
  • DBSS (5*3)
  • ss/w Pullup (5*3)
  • Lunge (5*3)
  • ss/w Pushup (10*3)
  • ss/w Leg Raise (10*3)
Day 2:
  • Back Squat (4*4)
  • ss/w Pendlay Row (6*4)
  • Hip Thruster (5*4)
  • ss/w Shoulder Press (6*4)
  • Nordic Curl (3*3)
  • ss/w Floor Press (6*3)
  • ss/w Plank (45s*3)
Day 3:
  • Snatch (3*4)
  • ss/w Broad Jump (4*4)
  • Speed Deadlift (6*3)
  • ss/w Push Press (6*3)
  • Landmine (6*3)
  • ss/w KB Swing (8*3)
  • ss/w Dragon Flag (4*3)
He's asked me to pin down a current time for 44km, too, so he can set me up with some intervals. Truth be told, I'm not looking forward to that much, at all. :D

Practically, the workout looks fine, but I might swap out the landmines and planks for something more entertaining.

Current stats (as accumulated over the past month or so):

Weight: 90kg (give or take)
Height: 181cm

Deadlift: 150*3
Squat: 100*3
Bench: 80*3 or something

FTP (Zwift Ramp Test): 276W (not sure about this - more like 250W, IMHO)

So today begins my journey to becoming a cardeeyow bunnie... let's see what happens!
 
DAY 1:

Deadlift @ 130kg
Bench @ N/A - did pushups instead as I ran out of barbells... having only one. I will try and borrow my old one, but that involves a car journey.
DBSS @ 32kg
Lunge @ 40kg

I haven't been on the bike since last Tuesday, so I'm not really looking forward to 44km straight. I will have to rig the TT bike with the turbo tyre and see what Zwift thinks. Cue all the fans. All of them.
 
Would have hit the gym sooner, but Day 1 utterly destroyed my legs. Embarrassingly so.

I also did 20 miles on the turbo last night, but couldn't deal with hitting 30: it was so mind-numbing I had to stop... Even with Zwift. Managed it in an hour, which wasn't great, either.

So... DAY 2:

SQUAT @ 90kg
PENDLAY ROW @ 65kg
HIP THRUSTER @ 60kg (not a fan of this, if I am honest... I just need moar practice)
OHP @ 40kg
FLOOR PRESS @ 60kg

Not bad... Don't think I will be hobbling for three days like DAY 1, but I can imagine my shoulders not being thrilled...
 
Today (DAY 3) was interesting... I have not done standing broad jumps in about 25 years. And all this core work is hilarious!

SNATCH @ 60kg Was slow and heavy. Disappointingly so.
BROAD JUMP @ ~180cm
SPEED DEADLIFT @ 60kg Too light. Will try 70kg next time...
PUSHPRESS @ 60kg Bang on. And surprisingly hard.
LANDMINE @ 15kg Surprisingly juicy. I like these.
KB SWING @ 20kg Not really sure about this... Will need to invest in heavier kettle bells at this rate.
DRAGONFLAG Yuck. First set was ok; second and third were more candlesticks...
 
DAY 1 today...

DEADLIFT @ 135kg
BENCH PRESS @ 70kg
DBSS @ 32kg
LUNGE @ 32kg...

Managed to crack my head with a snatch warmup... Head went through too quickly, giving me a unicorn horn. :p:o
 
Urgh... Still don't like hip thrusters.

BACK SQUAT @ 95kg
PENDLAY ROW @ 70kg
HIP THRUSTER @ 80kg Not sure what I am doing with this. It just feels weird.
STRICT PRESS @ 45kg
FLOOR PRESS @ 60kg

Moar Zwift tomorrow...
 
Powahhhh!

SNATCH @ 60kg
SPEED DEADLIFT @ 80kg
PUSHPRESS @ 70kg
LANDMINE PRESS @ 15kg
KB SWING @ 32kg

Pulled an ab during the broad jumps, so let the dragon flags slide this time... Snatch felt better, even if still disappointingly weak.
 
DAY 1...

SNATCH @ 60kg Because.
DEADLIFT @ 140kg Getting heavy with this persistent calorie deficit... :(
BENCH @ 70kg Ab is still not right because it was VERY uncomfortable laying down on the bench for this...
DBSS @ 40kg

Couldn't do chins or anything else because my ab lit up like something disappointing. More rest, I guess...
 
Day 2 (finally)...

SQUAT @ 95kg Felt annoyingly heavy. Lifting on a deficit sucks.
PENDLAY ROW @ 70kg
HIP THRUSTER @ 100kg I am sure this gives buns of steel gains, but I just wind up hurting my rec fem (no padding).
OHP @ 45kg All the reps, as feeling this routine is not helping make gainz.

Bailed on ab work as my ab is still not absolutely absolved of its injury.
 
Power!

SNATCH @ 65kg (dog slow)
BROAD JUMP (went vertical, and it was a lot less stressful)
SPEED DEADLIFT @ 90kg
PUSH PRESS @ 75kg
LANDMINE PRESS @ 20kg
KB SWING @ 32kg
DELTSANTRIZE because.
 
Three days of cycling to work this week. :eek:

SNATCH @ 70kg Boooooooom! Heaviest snatch in a while!
DEADLIFT @ 130kg (5 instead of 4... Figured volume was more important at this point)
DBSS @ 40kg
BENCH @ 60kg (for 10)
LUNGE @ 32kg
DELTSANTRIZE...

Was short on calories this week so felt like death until yesterday. I am currently eating everything.
 
Forecast said rain, so I went to the gym (and didn't Zwift last night)... It didn't really rain.

SQUAT @ 100kg Urgh, that felt hard... I think I will adjust these the same way as deadlifts...
PENDLAY ROW @ 70kg
HIP THRUSTER @ 110kg These are ridiculously easy with a pussy pad. Moar weight next time.
DB PRESS @ 20kg
NORDIC CURLZ...
 
Power...

SNATCH @ 62.5kg Getting faster... Slowly.
BROAD JUMP
PUSH PRESS @ 72.5kg
SNATCH HIGH PULL @ 80kg
LANDMINE PRESS @ 22.5kg
KB SWING @ 32kg
 
Moar gym gainz...

Day 2:

SQUAT @ 90kg (x6)
SAR @ 34kg (x10)
OHP @ 20kg
LEG PRESS @ 89kg

Puregym doesn't actually have all the kit I need for my workout. Very odd. :o
 
dod said:
Cardio gains
Click to expand...

We shall see... I might do another FTP test over Christmas and see if any gains have been made.

I am not really a big fan of these weird rep ranges so have defaulted to a nominal pyramid structure across the weeks (x for two weeks, y for two weeks and then a for two weeks) because I don't feel either stronger or that I am even improving with the current regime. I could be wrong, but doing two big compounds (deadlift and bench, squat and row, etc.) as a super set wasn't helping.
 
Tried Zwift again this evening, but found even 18mi just painfully dull after 55mins. :(

Cheered myself up with some bench, however...
 
Day 3...

HANG SNATCH @ 65kg
BROAD JUMP @ 2m Ab flared up again... :(
PUSH PRESS @ 75kg
SNATCH PULL @ 85kg
LANDMINE PRESS @ 20kg
KB SWING @ 32kg
 
Programme degenerated today because I was exhausted...

HANG SNATCH @ 70kg
DEADLIFT @ 135kg (5 reps * 4 sets)
BENCH @ 70kg (10 rep sets)
DBSS @ 32kg (10 rep sets)
 
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