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Bodyweight- 82.5
Bench-
barx12
60x12
80x6
100x3
115x1
125x1
110x4
90x11
Weighted Chin Ups-
30kgx3
20kgx7
15kgx8
bwx12
Initially I was planning to go for a 3RM in the bench (115kg) but I thought about it and realised that benching 125kg (I'm better at maxing out than repping) would actually be easier than doing 115x3 so I went for the 125 and I got it easily. It actually felt easier than my 122.5kg PR that I did a couple of weeks ago
1RM Bench
Bench- 125KG @82.5kg bodyweight
that is what the GMB guys advocate as well, as a progression from learning individual skills. they refer to sequences like that as katas, i guess from martial arts: stringing a bunch of skills together in a row and working to make them as smooth and strong as possible.
What records do you currently hold?
World Masters Female (40-44) Indoor Mile: 4:44.84
American Masters Female (40-44) Outdoor Mile: 4:45.68
American Masters Female (40-44) Indoor 3000m (9:50.37)
American Masters Female (40-44) 1500m in 4:16>99
World Non-Club 4 x 800m Relay (40-44) with Grace Padilla, Jennifer Mark-Burke & Lisa Ryan
What is your typical training?
I am NOT a high mileage runner. I average 40-45 miles per week during indoor/outdoor (February - July) which includes a 9-10 mile long run on the weekends. During the Fall and Winter I may go as high as the low 50's. Unless I am on a true break between seasons, I keep some form of speed (efficiency) work in my weekly regimen. During XC season this may be hill repeats or a fartlek session, during track it will usually be more technical like 150m accelerations + Plyo and short full sprints (30-60m) with complete rest between. I also try to always get in some form of lactate threshold work once every 10 days or so. This comes in many different forms (everything from 5 x 5:00 tempo paced intervals to a 30:00 steady state to a 60:00 progression run but I try to keep that a staple. I am a speed/strength based runner so I need to always stay close to that kind of training...my body just feels better and moves better when I do. But if I neglect the LT my fitness is not on par. The race paced intervals are reserved for different prep segments each season and they vary. The hardest ones for me are repeat 1000's or 1200's at 3k pace. Concentration and patience are still things I work on! But now I have Andrew to figure all of that out for me!
12/12/17
30 minute base building run
4k @ 7:10 pace
Was listening to a podcast last night and there was some absolute gold that pretty much sums up where I've gone wrong with my training the last 5 years.
- You didn't just lose it. Remember how you got it.
- The athletes who are in the most danger are the ones who just hit a PR.
- Do you want to win the training day or succeed at your event.
Basically, slow and steady wins the race. It's not new information by a long stretch but it's so relevant to me it's just not funny.
french contrast is pretty intense. low volume except on power movements and longer rests between ME efforts.
12/11
Asked a cute girl out. Might try some crossfit with her this week
calves still very sore
short rests for everything except sumo DL
HangPClean:
185 x5,5,5 (20-30 sec breaks)
195 x5 singles (15 sec rest between singles)
205 x5 singles (15 sec rests)
Sumo DL:
225 x8
315 x5
345 x5
355 x4 (-1 rep) (asked the trainer to tell me to stop when lower back started bending slightly. aels)
Alternating RFD banded knee drives:
3x30
1x 20+20+15 (10s rests)
SS x3:
-Bosu ball russian twists: 3x20
-Bosu ball alt sprint ROM press: 3x20 (10/side) (-5 lbs, +RFD)
SS x3:
-One arm pullups:
--R: neg100 x8, neg85 x8,8 (+neg15lbs, +2 reps)
--L: neg100 x8 neg85 x7,4F (+neg15lbs, -2 reps)
-RFD pause GHR:
--BW 3x15.
--35 lbs over head 3x12
SS x3:
-Clap pushups: x12,8,8
-V-ups x12,12,12
someone i learn from on strava.. 4:12 miler.
my q:QuoteAndrew Darqui Hey Kevin, i'm in a pretty flat area but I do have one "hill" (like ~50ft lol) nearby, and a park 20 or so minutes away which has more hills like that.. Do you think eventually it would be beneficial to do some running on that incline? ie, do you seek out hills on occasion as a strength tool? I know several people who just run "elevation" for the fun of it, not necessarily as a supplementary tool for their speed etc. So wondering if you use hills to supplement/enhance your speed? peace man!
his answer:QuoteKevin O'Brien Hey Andrew! I think hills seem to help a lot. Builds plenty of strength and less risk of injury. During winter and spring i do hills once a week. Check out my Saturday sessions in 'Welchtown'. Here i do about 12 hills from 200m to about 350m with a gentle jog back down. It seems like you are flying at the moment too. Big mile race in you soon!!
That first part is important: "I think hills seem to help alot". He feels it really helps his strength & power.
I mean, common knowledge is to do hills, but just wanted to hear from someone this fast & what he thinks about it. Seems like they are an important off-season tool for him.
Cool stuff.. going to start implementing them in January after my deload.. which is basically the start of my "off season" lol.
peace
I'm well late to this conversation but with regards to hills I had a friend who's in her 50s now but was a Thia olympian qualifier back in the day. Swears by hills training or as she calls it "running up the mountain" to build her base. She was a sub 3hr marathoner into her late 40s and even did the Comrades run for her 50th birthday. Crazy woman.
She has offered run training for both me and my wife which I might have to take her up on one day.
Just in case the OAC wasn't already hard enough
ohhh feck aff.
nuts.
that guy is ridiculous.
Haha I love watching his videos for all the cool shit I will never be able to do.
