Gains. Why have you forsaken me!

[mrthingyx]

So having hit a training low during lockdown, I have altered my routine to focus on them there FTPz as I am not really eating enough to get bigger or significantly stronger (as quickly as I would like, anyway).

So, Mondays and Thursdays are weight training days; the rest (apart from one day over the weekend) are turbo trainer sessions.

Mondays:

- FRONT SQUAT (8-10)
- HIP THRUSTER (8-10)
- CHINUP (8-10)

Thursdays:

- DEADLIFT / HEAVY PULL (5)
- DBSS (8-10)
- ROW (8-10)

Tuesdays and Fridays will be slower and longer affairs (tempo work) with interval-type brutality on Wednesdays and Saturdays.

I can't see this going wrong at all.

Current stats:

BW: 87kg
HEIGHT: 181cm
RAMP TEST FTP: 231W
BACK SQUAT: 130kg
DEADLIFT: Probably about 150kg

 

[mrthingyx]

FRONT SQUAT: 60kg * 10 Thighs were not happy with this.
HIP THRUSTER: 80kg * 10 Glutes and hammies not happy, either...
CHINUP: 12kg * 10

10 minutes on Zwift (Tick Tock) @ 200W average.

 

[mrthingyx]

50-odd minutes on Zwift @ 195W (according to Strava). Legs felt tired but everything else was fine.

 

[mrthingyx]

45 mins of Zwift intervals using the Alex Dowsett over-under routine from a fortnight ago. Felt pretty savage, even with FTP set at 231W.

But as I can't use the excuse of altitude, I'll settle for DOMS from the front squats on Monday.

 

[mrthingyx]

Just posting so you know I'm perving on your thread. I have no idea what file transfer protocol has to do with fitness but more power to you my guy <3

I'm touched.

Or I wish I had been.

 

[mrthingyx]

Power cleans up to 80kg

Deadlifts, up to 130*3 with a 3 second count just off the floor. Yuck.

DBSS, 12kg for 10 reps.

SARs...

 

[mrthingyx]

Shoulders/traps are shot. Hamstrings are destroyed.

SST (Med) @ 231W (average 201W or something), or most of it. Missed the last 1.5 intervals and warm down.

Didn't feel too bad, but need to get el goochio more comfortable on longer sessions.

 

[mrthingyx]

You using chamois cream?

Yup, but it is more a question of load-bearing tolerance than friction/abrasion... I spend the entirety of the workouts seated, and that just build up.

Today, it was legs. Again.

FRONT SQUAT @ 80*10
HIP THRUSTZOR @ 90*12
CHINUP @ 8*10
BROCEPS
TRICEPS...

 

[mrthingyx]

Moar SST (MED) today @ 231W... Missed off the last interval, but further than last time (skipped some of the warmup!).

 

[mrthingyx]

Ow. Savaged the legs with 20 minutes of over-unders at 109->95% @ 231W, 2min blocks.

Managed the first "over" of the second set before deciding there was no way back.

 

[mrthingyx]

Deadlifts @ 130*3, then 130*5
DBSS @ 12*12
SAR @ 22.5*12

 

[mrthingyx]

Interval session last night (over-unders), courtesy of Alex Dowsett's TT tips #1.

 

[mrthingyx]

FRONT SQUAT @ 70kg * 8 Concentric phase as fast as possible. Which hurt.
RDL @ 70kg * 10 Again, fast as possible.
CHINUP @ 8kg * 8
BIZENTRIZE

 

[mrthingyx]

ZWIFT SST (SHORT) @ 231W (wound down to 95%)...

 

[mrthingyx]

Zwift misery courtesy of Alex Dowsett's TT Tips workout. Pyramid intervals, followed by reverse pyramid intervals, followed by over-unders.

And in today's heat.

So gross.

 

[mrthingyx]

I saw that. Moved on..........

It was actually pretty awesome - it is very funny having Alex chat over the top, and also quite motivating knowing he is also suffering alongside!

 

[mrthingyx]

Deadlifts @ 140kg * 3
DBSS @ 12kg * 10
SAR @ 25kg * 12

 

[mrthingyx]

Ouch. Over-unders really burned this evening.

2 sets of 5*(2mins @245W, 2mins @220W). I got to the 4th rep on the second set and faded.

 

[mrthingyx]

FRONT SQUAT @ 90*3 (5 sets)
RDL @ 90*10 (3 sets)
CHINUP @ 20*5 (3 sets)
BIZENTRIZE

 

[mrthingyx]

Did some hellish Alex Dowsett workout (40/20, TT Tips #6) and got the timing/intensity wrong, (300W on @ 40s...). Managed 2 sets (8 reps) and got halfway through the third before the aborted rocket launch...

And then today, it was deadlifts.

DEADLIFT @ 140*3
DBSS @ 20*12
ROW @ 20*12/10