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9 Nov
Front Squat – 3 x 55kg, 3 x 62.5kg, 12 x 70kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 45kg11 Nov
Straight Leg DL – 3 x 45kg, 3 x 52.5kg, 13 x 57.5kg
Front Squat – 5 x 10 x 55kg
SL Calf Raises – 3 x 12 x BW14 Nov
Rest. I was short on time and unable to do the rowing.
16 Nov
Front Squat – 5 x 57.5kg, 3 x 65kg, 8 x 72.5kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 45kg18 Nov
Straight Leg DL – 5 x 50kg, 3 x 55kg, 8 x 62.5kg
Front Squat – 5 x 10 x 57.5kg
SL Calf Raises – 3 x 14 x BWI’m still sitting around 6/10 effort for these sessions. I wanted to give myself a low starting point as it’s been a while since I’ve lifted consistently, but I’m in a position now where I might skip ahead. For the time being I moved front squats out to 57.5kg and could probably have done 60kg without much strain.
I’m trying to pack on mass on my legs and it feels like this isn’t enough stimulation, so weights and calories will go up next week.
21 Nov
Running – 2.8 miles in 30:42
This was my first run since moving house and I just wanted to scout out the area. It included a few bits of walking where I got lost and had to backtrack, but it was an okay route. The true loop is more like 2.5 miles if I go the right way.
25 Nov
Front Squat – 5 x 52.5kg, 5 x 62.5kg, 10 x 70kg
Around the Square – 3 x 4
Straight Leg Deadlift – 5 x 10 x 47.5kgI skipped another 5/3/1 so it’s more challenging, would also like my straight leg DL to get to 50kg so I can ditch the 10kg plates.
28 Nov
Running – 3 x 400m, 2 x 400m (3 mins, 6 mins)
Times: 1:28, 1:24, 1:28 1:28, 1:32What is scarily now more than 10 years ago I trained for my county decathlon championships and for the 1500m run I used to go round in 20 secs per 100m as long as I could. It was 1 degree and a stiff wind so I did repeats at 21-22 second 100m pace. The back straight was more like 24 seconds because of the wind, so on a still day I might get better times. It was certainly more the endurance than the pace, as 20 secs is very fluid and controlled for me.
3 Dec
Front squat – 3 x 57.5kg, 3 x 65kg, 9 x 75kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 47.5kg9 Dec
Straight Leg DL – 3 x 50kg, 3 x 55kg, 6 x 62.5kg
Front Squat – 5 x 10 x 60kg
SL Calf Raises – 3 x 15 x BWMy grip failed me after 6 reps, a shame it’s the limiting factor but if I wear straps it only limits my true grip more.
12 Dec
Running – 5 x 400m (3 mins)
Times: 1:24, 1:20, 1:20, 1:20, 1:20Much better conditions this time, I set off a bit slow on the first rep and halfway round it was 42 secs so I settled for going round in 21s/100m. Beyond that I was really pleased, especially the final rep as I didn’t want to do it and it was a tough final 150m.
If my journal goes back that far I will check what I used to do, but I believe it was extending out the distance at 20s/100m to reps at 500m, 600m etc. I used to do 1.6-2.4km of tempo running when I was a sprinter so doing 6 x 400m seems like a reasonable target, then turning that into 4 x 600m. I spoke to a guy at the track about joining a club, I will be a Masters athlete (35+) soon and I’d like to see what I can sign up to.
14 Dec
Front squat – 5 x 62.5kg, 3 x 70kg, 10 x 77.5kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 50kg
Stomach Vacuums – 6 x 10 secsI went quite aggressive here with the final set and was pleased to reach double figures. I might skip ahead again in 5/3/1 as I’m itching to lift something heavy.
16 Dec
Straight Leg DL – 5 x 52.5kg, 3 x 60kg, 6 x 67.5kg
Front Squat – 5 x 10 x 62.5kg
SL Calf Raises – 3 x 15 x BWGrip was a problem again, I’ve started a protocol to improve it so hopefully not an issue too many more times. The jump to 62.5kg was tough, some pausing between reps is creeping in but I’m holding at 2 mins rest.
19 Dec
Running – 3 x 400m, 2 x 400m (3 mins / 5 mins)
Times: 1:20, 1:24, 1:20, 1:20, 1:20The second rep was too slow a start and I never recovered. I thought my stopwatch didn’t start so I slowed down and then went through 100m in 22 secs. It was another tough last rep but I like to challenge my CV fitness.
Next week will be an easy one as I’m heavy legged
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