Wednesday

AM

20:00 AirDyne @ Z1

PM

A. Halting clean-grip deadlift clusters (pause for :02 just below patella on way up and down), 3 x 1.1.1.1.1; :10 between singles, 2:00 rest
B. Safety bar alternating forward lunges, 2 x 16-20 total; 2:00 rest
C. Weighted hip extensions, 3 x 7-10, 20X1; :90 rest
D1. Glute-ham sit-ups, 3 x 10; :10 rest
D2. Sit-ups w/feet anchored, 3 x 20; :90 rest
+
20:00 Assault Bike @ 90% aerobic - I want to grow this out time-wise for a bit, but that will require a slower pace... think 5 rpm slower than last week

A. 173, 193, 208

B. +70, +90

C. 35(10) across 

D1/D2. complete 

+

complete, 161 calories, 51-52 RPMs throughout

Thumbs/grip limiting factor on the deadlifts... just out of practice. 

Lunges felt good.

Intended to use a 30lb dumbbell on the hip extensions, but I couldn't get the dumbbell off the floor and into my arms (learned this the hard way, ugh). Bumped up to a 35lb kettlebell, which I had an easier time grabbing for some reason.

Sit-up combo was good, but couldn't finish the last 20 without pausing. 

Assault bike was totally sustainable at this pace. 

 

Wednesday

AM

30:00 AirDyne @ Z1, off every 10:00 for 10 snow angels + 0:60 FLR

PM

A. Halting clean-grip deadlift clusters (pause for :02 just below patella on way up and down), 5 x 1.1; :10 between singles, 2:00 rest
B. Safety bar alternating reverse lunges, 4 x 6-8 total; 2:00 rest
C. Weighted hip extensions, 3 x 10-12, 20X1; :90 rest
D1. Glute-ham sit-ups, 3 x 9; :10 rest
D2. Sit-ups w/feet anchored, 3 x 15; :90 rest
+
15:00 Assault Bike @ 90% aerobic - goal is same pace as last week for an extra 2:00...

A. 163, 183, 203, 213, 223

B. +120, +130, +140(6), +140(6)

C. 20(12) across 

D1/D2. complete 

+

150 calories, 55-56 RPMs throughout 


YOU GUYS. This morning, I woke up so confused... it was morning! And I felt refreshed! This was the first time I've slept well / through the night since January.  JANUARY. Pleeeeeeeease let it stick... 

Between the sleeping and the AM sesh, it almost felt like old times.

Deadlifts are still heavier than they should be, but positions feel solid.

Lunges felt great this week. I feel like lunging with 200lbs is pretty legit. Wore knee sleeves, just for padding.

Hip extensions blew up my low back again.

Sit-up combo was fun, although I may have taken slightly longer than 0:10 to transition off the GHD and to the dumbbells. Reached back with one arm only on the GHD sit-ups, totally fine otherwise.

Super happy to hang on to the pace on the bike. I thought it was way too ambitious when I saw it programmed, but I surprised myself. Not easy, but not lactic.

Wednesday

A. Halting clean-grip deadlift clusters (pause for :02 just below patella on way up and down), 3 x 1.1.1; :10 between singles, 2:00 rest
B. Safety bar alternating reverse lunges, 3 x 8-10 total; 2:00 rest
C. Weighted hip extensions, 3 x 15, 20X1; :90 rest
+
8 sets for reps:
:20 sit-ups
:10 rest
+
12:00 Assault Bike @ 90% aerobic - goal is same pace as last week for an extra 2:00...

A. 143, 163, 183

B. +100, +110, +120(8)

C. 15lbs across 

+

110, anchored with abmat

+

119 calories, steady 55-56 RPMs throughout 


Deadlifts continue to feel shockingly heavy.  The first time I picked up 163, I was like, "there's no way I'll ever clean this again." I really hope that's not true, but that's how heavy it felt. Shoulder was fine, I just feel weak.

Lunges felt okay, wore knee sleeves (for the first time on these).

Low back got lit up by the end of the hip extensions; I'm glad I didn't go up in weight.

Sit-ups were a steady 15/round through 75, then dropped off. Started using my arms to get momentum by the end, which didn't feel great on my shoulder, so i sacrificed a couple of reps to go back to controlled ab movement without throwing my arms. 

Assault bike was challenging in a good way.  This felt exactly the same as row repeats, when you're trying to stay on a certain pace on the dot.  It was never so tough that I needed to slow down, but I definitely had to pay attention the whole time. High breathing, no burn. 

Skyped with Mike today.  We're not changing the macros (145P/80F/200C) for the time being.  I confessed that last week had more days off plan than on plan, and I'm starting to feel like I'm losing all the progress that I made over the last 9 months. Last week was hard, I was so uncomfortable (and stressed and depressed) that I self-medicated with ice cream and margaritas on multiple occasions. I'm still having a hard time caring... this was fun when I was doing it for performance, and it's lame to be on a diet. I still don't want to get fat though, so I should probably get it together.  

Also, Mike was surprised that I haven't been doing AM Z1 sessions. Honestly, I mostly just got lazy. And I STILL haven't slept through the night (...kill me), so I really don't feel like setting an alarm and sleeping any less than I already am. I suppose I can add it back in on days when I'm not in a hurry... like tomorrow, perhaps...