Tuesday, December 28, 2010
Friday, December 24, 2010
Yesterday I got back on the horse, as it were. Hit the gym for what was supposed to be a pretty light day. Ended up being
Deadlift 3x10x115 supersetted with
One-leg squat (pistol) 4/Leg
The DLs felt decent, not fantastic. I focused on getting my ass down before the lift, which i think helped keep the power through my heels, as its supposed to be. The pistols were alright, I found myself losing stability on the up and not getting down as far as I'd like, but overall they're heading in the right direction, so if I just keep doing it, I'll get there.
Squat 2x15x115 These were a breeze through the first five of each set, then took focus for the next five, then the final five were surprisingly difficult given how light the weight was.
Split squats: 3x10/Leg These felt great. I got good height and was really stable. Also, I could feel my muscles going right up to their failure point without _quite_ reaching it. I would take steps between sets and my glutes would tighten like they were about to seize but they never quite did. It was about perfect.
Run 1 mile: Don't completely remember it, but it was a 1% run so it was high-speed. Felt good, finished without feeling like death, just that I had done a good solid run.
Finished up with some simple ladder work, got a good idea from one of the trainers that I'll have to try next time (both feet out, steps into the ladder, steps out, repeat moving forward).
Today was spent taking photographs, which was nice, but left me feeling underworked, so I challenged myself to my 100 pushup time. This was spurred by the 100 burpee challenge on the Mr. Yuk bboard. For a while, Corey had the lead with about a 7:40. Then a sophomore beat him by ten seconds, then Hao Su blew him out of the water with a 6:13. This number blew my mind and, since I don't particularly care for Hao, kinda tweaked me. Hence, the 100 pushup challenge. I...was not too pleased with my result. I pulled a 6:15, which means Hao can do 100 burpees 2 seconds FASTER than I can do 100 pushups. I'll probably do this again in a few weeks. Coming up, I'll want to check my 100 burpee time. I'm also hoping to do a proper pull up soon. Ahh, wishes.
Anyway, my shoulder is coming along, I think, my lower body is getting stronger and I'm getting sleep (for now). However, I don't feel as confident as I may sound. I'm in one of my down phases, where I feel like I'm falling behind. Long as I keep the right attitude, I can come out of it for the better, though- remotivated and ready to ball. Let's see what we can do.
~#28
Deadlift 3x10x115 supersetted with
One-leg squat (pistol) 4/Leg
The DLs felt decent, not fantastic. I focused on getting my ass down before the lift, which i think helped keep the power through my heels, as its supposed to be. The pistols were alright, I found myself losing stability on the up and not getting down as far as I'd like, but overall they're heading in the right direction, so if I just keep doing it, I'll get there.
Squat 2x15x115 These were a breeze through the first five of each set, then took focus for the next five, then the final five were surprisingly difficult given how light the weight was.
Split squats: 3x10/Leg These felt great. I got good height and was really stable. Also, I could feel my muscles going right up to their failure point without _quite_ reaching it. I would take steps between sets and my glutes would tighten like they were about to seize but they never quite did. It was about perfect.
Run 1 mile: Don't completely remember it, but it was a 1% run so it was high-speed. Felt good, finished without feeling like death, just that I had done a good solid run.
Finished up with some simple ladder work, got a good idea from one of the trainers that I'll have to try next time (both feet out, steps into the ladder, steps out, repeat moving forward).
Today was spent taking photographs, which was nice, but left me feeling underworked, so I challenged myself to my 100 pushup time. This was spurred by the 100 burpee challenge on the Mr. Yuk bboard. For a while, Corey had the lead with about a 7:40. Then a sophomore beat him by ten seconds, then Hao Su blew him out of the water with a 6:13. This number blew my mind and, since I don't particularly care for Hao, kinda tweaked me. Hence, the 100 pushup challenge. I...was not too pleased with my result. I pulled a 6:15, which means Hao can do 100 burpees 2 seconds FASTER than I can do 100 pushups. I'll probably do this again in a few weeks. Coming up, I'll want to check my 100 burpee time. I'm also hoping to do a proper pull up soon. Ahh, wishes.
Anyway, my shoulder is coming along, I think, my lower body is getting stronger and I'm getting sleep (for now). However, I don't feel as confident as I may sound. I'm in one of my down phases, where I feel like I'm falling behind. Long as I keep the right attitude, I can come out of it for the better, though- remotivated and ready to ball. Let's see what we can do.
~#28
Monday, December 20, 2010
First off- SICK. Ughhhh. I hate being sick. In that "I feel like I hate it more than normal but I can't really think of anybody who _doesn't_ hate being sick" kinda way. It just can't come at an opportune time. I guess at the very least, Ginie's around and she's super nice and takes care of me which is really sweet. Still, I'd rather not be sick.
Secondly- Got stronger over the weekend, and a little bit faster, maybe. Ken's having me finish all workouts with a mile on the treadmill now, so I'm doing it in my own workouts too. Not fun, but finishable. Goal is going to be 7:00 at 3% grade or harder. Haven't hit it yet, but maybe next time. I can do it, I think. Generally, I'm doing normal strength stuff on my upper body and dynamic/functional/power lifting with kettlebells and such on the lower body. That stuff is fun but really hard. I hate when my form starts to slip. I feel it happen and it makes me frustrated, since I feel, often, like I know what it should feel like INSTEAD of how it actually feels. Yesterday was a nice little circuit that Ken gave me, 3 rounds, moving quickly, of
10xSquat Clean/Clean and Press (45,55, 65), my squat diminished over each set, as i got tired. Have to focus better on getting my ass down after the deadlift.
20xDB Clean (25 lb, 10 reps each arm)
20xKB Squat Clean (20 lb, 10 reps each arm)
10x upright row (45 bar, 45 plate, 45 plate) The plate added a gripping dimension to this that I liked. Just gave me one more muscle group to work.
After this was a 1 mile run, it was 7:11 and I'll take it. Moving up to faster next time. My legs are handling the runs better and better each time.
Secondly- Got stronger over the weekend, and a little bit faster, maybe. Ken's having me finish all workouts with a mile on the treadmill now, so I'm doing it in my own workouts too. Not fun, but finishable. Goal is going to be 7:00 at 3% grade or harder. Haven't hit it yet, but maybe next time. I can do it, I think. Generally, I'm doing normal strength stuff on my upper body and dynamic/functional/power lifting with kettlebells and such on the lower body. That stuff is fun but really hard. I hate when my form starts to slip. I feel it happen and it makes me frustrated, since I feel, often, like I know what it should feel like INSTEAD of how it actually feels. Yesterday was a nice little circuit that Ken gave me, 3 rounds, moving quickly, of
10xSquat Clean/Clean and Press (45,55, 65), my squat diminished over each set, as i got tired. Have to focus better on getting my ass down after the deadlift.
20xDB Clean (25 lb, 10 reps each arm)
20xKB Squat Clean (20 lb, 10 reps each arm)
10x upright row (45 bar, 45 plate, 45 plate) The plate added a gripping dimension to this that I liked. Just gave me one more muscle group to work.
After this was a 1 mile run, it was 7:11 and I'll take it. Moving up to faster next time. My legs are handling the runs better and better each time.
Sunday, December 12, 2010
Got Stronger AND Better. First Chest with K, chest pressed 110, which might be a PR (not sure). Had a weird plyo circuit on a medicine ball and a half balance ball, then ran a 7:17 mile. I thought the mile would be faster, but whatever.
Later hit up throwing with Toad. We started with the usual free throwing and I was pretty regularly out-throwing him. That felt good, not gonna pretend it didn't. Then it was a marking drill- no arms for two rounds, then arms for two rounds. While he landed more shots, I shut him down on a lot of pivots. I'm looking forward to game time situations. My foot speed was not as low as I worried it was, but still is too low. If I'm gonna come up against, say, Zelnik again, what I've got will not cut it. Finally, we ran a weird modified Nietzsche and then Toad ran a plyo-100 (10 yds, 5 tuck jumps, 10 yards, 5 split squats for 5 reps, then a sprint back) and we bailed. Right now, my abs are feeling something, not sure what, but they're sore. Overall, a pretty legit day and a great way to use the 50 degree weather. I'm really looking forward to winter league now.
Later hit up throwing with Toad. We started with the usual free throwing and I was pretty regularly out-throwing him. That felt good, not gonna pretend it didn't. Then it was a marking drill- no arms for two rounds, then arms for two rounds. While he landed more shots, I shut him down on a lot of pivots. I'm looking forward to game time situations. My foot speed was not as low as I worried it was, but still is too low. If I'm gonna come up against, say, Zelnik again, what I've got will not cut it. Finally, we ran a weird modified Nietzsche and then Toad ran a plyo-100 (10 yds, 5 tuck jumps, 10 yards, 5 split squats for 5 reps, then a sprint back) and we bailed. Right now, my abs are feeling something, not sure what, but they're sore. Overall, a pretty legit day and a great way to use the 50 degree weather. I'm really looking forward to winter league now.
Friday, December 10, 2010
Got Stronger last night. Funtional lifting/power lifting. A pretty tough circuit of
Clean and Press with the bar (45, 65, 65)
DB one-motion straight up (3x25)
KB cradle snatch (3x20) (the last two were 1-arm)
upright row (45, 65, 65 with the last two sets as 5x65, 10x20 because I could no longer row the bar)
This was really rough. I started out each set with a good strong explosive lift, so I know I _can_ do the movements. The problem is when I start getting tired I can feel my upper body taking over. Like I said, I could explosively lift the first rep of each exercise and I could usually explosively lift one or two more across the set _and_ I got good snap out of most of the whole first round, making it deep into the sets BUT by the second round of the circuit, things had dropped to being much much harder. I was lifting hard, as evidenced by my lightheadedness, but I'm not sure that wasn't caused by my form. I was happy that I got to do it and perhaps I'll run the circuit again sometime soon.
After the circuit was simple abs- 3x[10xknees, legs, knee/legs] on the captain's chair. Then Ken hit me with the treadmill. The challenge was to run a sub-9 mile after that workout, any incline. Having run a 7:30@3% on Wednesday, i figured runnning it again at 1% should compensate for the workout. I....was wrong. I hit the wall well within two minutes, even keeping pace for a 7:30, and cramping started almost immediately. This was my second hardest run (for some reason, I had a bitch of a time running a 7:30@3.5% a few weeks ago) and required some real focus to push past the pain. And by focus I mean berating myself for being such a bitch. I ended up running 3/4 at 8mph, 3/16 at 8.5mph and finishing the last 100 at 9mph. this run absolutely ruined me for a long time. Especially my concentration. I tried to write my weights and the details of the workout and i just _could not_ put pen to paper constructively for probably ten minutes. Obviously my legs were pretty shot but my lungs stayed not-too-upset the whole time. Same for my heart rate. My cardio is not in as terrible a shape as I thought. That said, I remember how fucked I was at Yuk practice. Spring really will require focus, deep focus, on hitting the hill, hitting the track and getting to a place where I can compete with college kids who are just gearing up for Regionals, Nationals what-have-you.
Let's do this. Doin' Work,
~#28
Clean and Press with the bar (45, 65, 65)
DB one-motion straight up (3x25)
KB cradle snatch (3x20) (the last two were 1-arm)
upright row (45, 65, 65 with the last two sets as 5x65, 10x20 because I could no longer row the bar)
This was really rough. I started out each set with a good strong explosive lift, so I know I _can_ do the movements. The problem is when I start getting tired I can feel my upper body taking over. Like I said, I could explosively lift the first rep of each exercise and I could usually explosively lift one or two more across the set _and_ I got good snap out of most of the whole first round, making it deep into the sets BUT by the second round of the circuit, things had dropped to being much much harder. I was lifting hard, as evidenced by my lightheadedness, but I'm not sure that wasn't caused by my form. I was happy that I got to do it and perhaps I'll run the circuit again sometime soon.
After the circuit was simple abs- 3x[10xknees, legs, knee/legs] on the captain's chair. Then Ken hit me with the treadmill. The challenge was to run a sub-9 mile after that workout, any incline. Having run a 7:30@3% on Wednesday, i figured runnning it again at 1% should compensate for the workout. I....was wrong. I hit the wall well within two minutes, even keeping pace for a 7:30, and cramping started almost immediately. This was my second hardest run (for some reason, I had a bitch of a time running a 7:30@3.5% a few weeks ago) and required some real focus to push past the pain. And by focus I mean berating myself for being such a bitch. I ended up running 3/4 at 8mph, 3/16 at 8.5mph and finishing the last 100 at 9mph. this run absolutely ruined me for a long time. Especially my concentration. I tried to write my weights and the details of the workout and i just _could not_ put pen to paper constructively for probably ten minutes. Obviously my legs were pretty shot but my lungs stayed not-too-upset the whole time. Same for my heart rate. My cardio is not in as terrible a shape as I thought. That said, I remember how fucked I was at Yuk practice. Spring really will require focus, deep focus, on hitting the hill, hitting the track and getting to a place where I can compete with college kids who are just gearing up for Regionals, Nationals what-have-you.
Let's do this. Doin' Work,
~#28
Thursday, December 9, 2010
Get Faster last night. Slightly faster. very slightly. But I'm happy. I had a TERRIBLE day at work and was in a foul mood all day. I watched a trailer for The Blueprint (hodag repeat DVD) and got amped before walking out the door, driving straight to the gym and getting changed. I stretched (a vaguely dynamic stretch, but mostly a weird hybrid dynamic/static thing) and hopped on a treadmill. 7:30 later, I had run a mile at a 3% grade. Next time it's a 4% grade. After 4% i'll have to make a decision about whether I want to up the grade or the speed. Moving from 8 to 9 mph could do me good, but I think I'm more likely to prefer the uphill running to increase. 9 mph is nowhere near my sprint and I don't think I really do much for myself other than cardio by running a mile at that speed. When it comes time to do speed work, it'll probably be on the Tufts track. Hopefully, I'll be able to maintain most of a base through treadmill work. Maybe by February I'll be running 2 miles or something. I kinda doubt it though. I'm happy focusing on strength and agility and then getting out to do Tabata hill sprints in the month before tryouts. Yeah, that sounds reasonable. Hoping to hear from Ken about training today after work, otherwise I'll just do it myself. Getting frustrated, I am. But if I can work things out with Ken, it'll all be good.
~#28
~#28
Wednesday, December 8, 2010
Got Stronger yesterday. Pretty funny too. After my legs ached all day and I stayed on my feet an equivalent amount of time, I got to the gym, knowing only that I wanted to do anything BUT legs.
Naturally Ken decided it was a leg day. It was fast work, so I didn't take down weights, just exercises but Ken mentioned that my quad extend has gone up like 50 pounds. I think he's wrong, but I'm sure I've added about that to certain lifts. And that's awesome. He teased some jumping work. Of course, after the one day of functional lifting, he hasn't returned to it, so....
Naturally Ken decided it was a leg day. It was fast work, so I didn't take down weights, just exercises but Ken mentioned that my quad extend has gone up like 50 pounds. I think he's wrong, but I'm sure I've added about that to certain lifts. And that's awesome. He teased some jumping work. Of course, after the one day of functional lifting, he hasn't returned to it, so....
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