Brave man front squatting in those shoes!
I used to squat in oly shoes but stopped a while ago. I love doing it in flat shoes now!
#OperationGetSexy - Gareth's log
- Thread starter gazareth
- Start date
I used to squat in oly shoes but stopped a while ago. I love doing it in flat shoes now!
Training run
7 miles in 1:14:00 (10:33 mins/mile)
Splits: 8:50, 9:12, 9:29, 9:50, 10:23, 13:40, 12:24
Avg HR 165
This sucked. I cruised through the first two miles without any problems, slowed down on mile 3 and by mile 4 I was struggling a bit. By the end of mile 4 I couldn't feel my left foot, so I stopped to loosen my shoe. I walked for a couple of minutes to get the feeling back and then resumed running. From here on, it just plain sucked - every few minutes I lost the will and the energy and took a walking break.
I'm trying to work out why this run sucked so much when I aced the same distance last week, and I think the main factor is that I hit my legs pretty hard yesterday - my hamstrings DOMS are pretty bad today. It's also relatively warm today, so that wouldn't have helped.
With only 4 weeks to go before the 10k, I'm going to need to prioritize my running training. So I'll dial back the lower body lifting volume and try to make sure that I keep at least one day of rest between heavy squats/deadlifts and a run.
7 miles in 1:14:00 (10:33 mins/mile)
Splits: 8:50, 9:12, 9:29, 9:50, 10:23, 13:40, 12:24
Avg HR 165
This sucked. I cruised through the first two miles without any problems, slowed down on mile 3 and by mile 4 I was struggling a bit. By the end of mile 4 I couldn't feel my left foot, so I stopped to loosen my shoe. I walked for a couple of minutes to get the feeling back and then resumed running. From here on, it just plain sucked - every few minutes I lost the will and the energy and took a walking break.
I'm trying to work out why this run sucked so much when I aced the same distance last week, and I think the main factor is that I hit my legs pretty hard yesterday - my hamstrings DOMS are pretty bad today. It's also relatively warm today, so that wouldn't have helped.
With only 4 weeks to go before the 10k, I'm going to need to prioritize my running training. So I'll dial back the lower body lifting volume and try to make sure that I keep at least one day of rest between heavy squats/deadlifts and a run.
mirin' 4 reps at 60kg - I know how challenging that is.
Thanks. It mainly just felt badass to be using the big boy plates at last
My long-term aim is to rep bodyweight overhead.Hmmm... repping my BW overhead. ..
Can probably just about do that with jerks...
strict or gtfo
Definitely doable (although maybe not with your glass shoulders
). I did say long-term 
Training Thurs 9th April
Glorious sunshine - shorts & t-shirt training weather at last
A: Bench press
5/3/1 week 1
5 x 70kg
5 x 80
11 x 90 - 11th rep a proper grinder
Compared to 11 x 87.5 in cycle 3 week 1 and 10 x 90 in c2w2. My bench press is as strong as ever relative to my bodyweight. I think my lifetime PB for 10 reps is 97.5kg but I was at a bodyweight of something like 96-97 then whereas I'm at 90-91 now.
B1: Band Pallof press
3 x 8/side with purple band
B2: More bench press
2 x 8 x 80kg
C1: 1-arm KB row
Knee & hand on bench
3 x 8/side x 28kg
C2: KB swing
3 x 10 x 24kg
Glorious sunshine - shorts & t-shirt training weather at last
A: Bench press
5/3/1 week 1
5 x 70kg
5 x 80
11 x 90 - 11th rep a proper grinder
Compared to 11 x 87.5 in cycle 3 week 1 and 10 x 90 in c2w2. My bench press is as strong as ever relative to my bodyweight. I think my lifetime PB for 10 reps is 97.5kg but I was at a bodyweight of something like 96-97 then whereas I'm at 90-91 now.
B1: Band Pallof press
3 x 8/side with purple band
B2: More bench press
2 x 8 x 80kg
C1: 1-arm KB row
Knee & hand on bench
3 x 8/side x 28kg
C2: KB swing
3 x 10 x 24kg
Training run
3.84 miles in 31:49 (8:17 mins/mile)
Splits: 7:40, 8:23, 8:22
8:59 pace for the last 0.84 miles (I did consciously back off slightly)
Avg HR 175, max 183
Solid effort. Pushed hard for the first three miles then backed off a bit for the last one. Happy with almost 4 miles at my target 10K pace with one month to go.
3.84 miles in 31:49 (8:17 mins/mile)
Splits: 7:40, 8:23, 8:22
8:59 pace for the last 0.84 miles (I did consciously back off slightly)
Avg HR 175, max 183
Solid effort. Pushed hard for the first three miles then backed off a bit for the last one. Happy with almost 4 miles at my target 10K pace with one month to go.
Training run
5.41 miles in 51:23 (9:30 mins/mile)
All splits between 9:10 and 9:43
Avg HR 170, max 181
Deliberately took it easier today after last week's longer run. This was mostly fine but my shins/plantars felt a bit beaten up (probably from playing rugby on rock-hard ground in boots with no foot support), so that was the main limiting factor, otherwise I would probably have been around 9:10-9:20 pace.
5.41 miles in 51:23 (9:30 mins/mile)
All splits between 9:10 and 9:43
Avg HR 170, max 181
Deliberately took it easier today after last week's longer run. This was mostly fine but my shins/plantars felt a bit beaten up (probably from playing rugby on rock-hard ground in boots with no foot support), so that was the main limiting factor, otherwise I would probably have been around 9:10-9:20 pace.
Training run
1.6 miles in 14:33 (8:43 mins/mile)
then
1.6 miles in 14:08 (8:38 mins/mile)
I had an osteopath appointment (general tune-up) so I parked at the Park & Ride on the edge of Oxford and ran in to the centre, then back again after my appointment. There was a break of about 45 minutes between the two efforts. It felt pretty leisurely, although it was hot (23C when I got back to my car!).
1.6 miles in 14:33 (8:43 mins/mile)
then
1.6 miles in 14:08 (8:38 mins/mile)
I had an osteopath appointment (general tune-up) so I parked at the Park & Ride on the edge of Oxford and ran in to the centre, then back again after my appointment. There was a break of about 45 minutes between the two efforts. It felt pretty leisurely, although it was hot (23C when I got back to my car!).
It was the Abingdon Freewheeling Spring Cycling Festival today. Abingdon Freewheeling is the local cycling club and so there were a load of pre-organized group rides from the town market square. I signed up for a 2* mountain bike ride at 11am.
2* is apparently aimed at novice riders who have not ridden with a group before, so that seemed to fit me to a tee. The ride was fun but at a leisurely pace for most of it and didn't really push my fitness. We accelerated on the last few miles but I still felt very fresh at the end...
So much so that me and another guy from the group signed up for a 3* ride leaving the square at 1.15pm. After a short break which included a pork burrito, I headed out with a group of 4 other riders. This ride was harder - I felt fine for the first 4-5 miles but then a long stretch of bumpy trail with lots of thorns overhanging really sapped my legs. When we emerged from that trail, I found I had a puncture so we had to stop and fix that - by the time we started riding again, my legs had started to seize up so the return part of the route was way harder (it was also into the wind!). Thankfully we agreed as a group to ride a shorter route back - I'm not sure I could not have handled the proposed longer route.
Here's the basic ride numbers:
2* MTB ride
9.84 miles in 1:05:39 moving time (8.9mph average)
Avg HR 129, max 163
3* MTB ride
9.54 miles in 50:55 moving time (11.2mph average)
Avg HR 157, max 177
Twas good fun, but it was a struggle to walk up the stairs at home just now! Hopefully I'll get out for some more MTB rides this summer.
2* is apparently aimed at novice riders who have not ridden with a group before, so that seemed to fit me to a tee. The ride was fun but at a leisurely pace for most of it and didn't really push my fitness. We accelerated on the last few miles but I still felt very fresh at the end...
So much so that me and another guy from the group signed up for a 3* ride leaving the square at 1.15pm. After a short break which included a pork burrito, I headed out with a group of 4 other riders. This ride was harder - I felt fine for the first 4-5 miles but then a long stretch of bumpy trail with lots of thorns overhanging really sapped my legs. When we emerged from that trail, I found I had a puncture so we had to stop and fix that - by the time we started riding again, my legs had started to seize up so the return part of the route was way harder (it was also into the wind!). Thankfully we agreed as a group to ride a shorter route back - I'm not sure I could not have handled the proposed longer route.
Here's the basic ride numbers:
2* MTB ride
9.84 miles in 1:05:39 moving time (8.9mph average)
Avg HR 129, max 163
3* MTB ride
9.54 miles in 50:55 moving time (11.2mph average)
Avg HR 157, max 177
Twas good fun, but it was a struggle to walk up the stairs at home just now! Hopefully I'll get out for some more MTB rides this summer.
Training Tues 21st April
First lift in a week - oops
A: Front squat
5 x 60kg
Belt on
3 x 80
2 x 5 x 100
Solid enough. Would have been 3 x 5 with a bit more load but I'm keeping intensity/volume on the lower side until the 10K.
B: OH press
5/3/1 week 2
3 x 47.5kg
3 x 52.5
5 x 57.5
C1: JG inverted rows
3 x 10
C2: KB swing
3 x 10 x 28kg
First lift in a week - oops
A: Front squat
5 x 60kg
Belt on
3 x 80
2 x 5 x 100
Solid enough. Would have been 3 x 5 with a bit more load but I'm keeping intensity/volume on the lower side until the 10K.
B: OH press
5/3/1 week 2
3 x 47.5kg
3 x 52.5
5 x 57.5
C1: JG inverted rows
3 x 10
C2: KB swing
3 x 10 x 28kg
Training run
5.8 miles in 56:27 (9:36 mins/mile)
First mile in 9:16, second in 9:30, all subsequent between 9:40 and 9:50.
Avg HR 169 bpm, max 180
Nice and steady, felt pretty comfortable and could have done another mile or two without too much fuss I think. Average heart rate coming down nicely.
P.S. I'm auditioning to be a contestant on Pointless this weekend
5.8 miles in 56:27 (9:36 mins/mile)
First mile in 9:16, second in 9:30, all subsequent between 9:40 and 9:50.
Avg HR 169 bpm, max 180
Nice and steady, felt pretty comfortable and could have done another mile or two without too much fuss I think. Average heart rate coming down nicely.
P.S. I'm auditioning to be a contestant on Pointless this weekend