Not done, yet...

Have not really lifted for nearly three weeks because my shoulder is being a little PITA... Feeling much better, now, but have done a bit of cycling training...

A few days ago, did the SST (short) on Zwift; had to detune my FTP to cope with it and work it back up (from 235W to 207W) using the "bias" function. Got it back up to 225W and it was still a bit easy, so figure I just need longer to warm up.

Today, did 10mins on Zwift, followed by some back...

BOR (10-12-12) 60-70-70
SAR (12-12) 20-20

Did some shoulder rehab, too. Again. :p
 
So... I am self-medicating using the hypothesis that I hurt because I am not strength training. So moar strength training it is. :cool:

SNATCH HIGH PULL (3-3-3-3-3) 60-70-80-80-90 Did 120kg for 3 reps for the lolz, but it wasn't full range...
DEADLIFT (5-5) 130-130 Second set was a Lot easier...
BROCEPS (*)
 
mrthingyx said:
Well, Over-Under intervals suck. Big ones.
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Having a relatively precisely set FTP is imperative for these.

Given FTP does fluctuate day to day there's nothing wrong with tweaking a bit workout-to-workout provided you aren't just wimping out of suffering. O/U's that ramp up/down over a 2/3 minute period are a bit more forgiving than those which resemble flat blocks at 95/105%.

On a par of unpleasantness with VO2 max, given VO2 work is just slow suffocation!
 
Yeah - it is difficult to be precise with the Bushido.

And I am also not very calibrated with my misery-o-meter for cycling: I know what near-death feels like under a bar, but I am still struggling to work it out on the bike...

How much harder could I go? How much longer? I found yesterday that drifting my cadence up to circa 100rpm made things a bit less painful from a force perspective but savaged them from an acidic buildup...
 
Urgh. Did some Zwifting over the past few days...

Sunday: Emily's Short Mix @ 244W FTP
Today: 5+5 Over-Under intervals @ 225(ish)W FTP.

Genuinely unpleasant, and with lots of pauses.
 
Moar Zwift... Over-unders for 1 minute *5 today at proper intensity. Lasted for one set... :p

Also sum bench, too, having realised my pec minor is trying to dislocate my shoulder... Need some stable base, too...
 
Friday...

DEADLIFT (5-3-3-4) 100-130-130-130 Lots of cobwebs...

Yesterday...

BENCH (20-10-10-[7-4-3]) BAR-40-50-60 Such pump.
OHP (10-10-[6-3]) 30-40-42.5
 
Holiday and food mean preloaded gains.

Turbotrainer (10 mins) Easing in after nearly two weeks off...
BENCH (10-10-10-5-5) 40-60-60-70-70 Heaviest bench in 12 months. :)
KB ROW (16) 20kg
 
Errmagersh... Two days training in a week!

ZWIFT... Some over-under horror of my own making: 105-110/90 intervals (1min/1min), twice, followed up by 10 minutes of 95% FTP. Yuck.
BENCH (10-5-6-6+1) 40-70-70-70. Right shoulder felt a bit stiff, but was soon behaving.

One of these days I will have to train legs... :eek::o:D
 
Oh, wow... I actually did train legs. Cyclists must be weaksauce...

BACK SQUAT (10-5-6-[7+3+1]) 40-60-70-75 First time back squatting since last summer. Very happy with that. But also wound up with insta-DOMS, which have only gotten worse today...
SNATCH GRIP RDL (10+6+1) 60+70 Quite light, but wanted to get all my leg DOMS out the way in one go...

Happily, the cycling intervals don't seem to hurt as much as they used to, so might just carry on with their nastiness. As for leg day, I have missed squatting.
 
Syla5 said:
First day back squatting in a year and you didn't stay light and focus on form...gg lol

Enjoy your hard earned DOM's
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Not enjoying them, tbh. It's a bit like having trousers made of fire.

And it's my first time back squatting in a year - I've done some front squats and DBSS, so don't have that many excuses. And form was "safe but rusty." :p
 
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