Author Topic: chasing athleticism (Read 1465782 times)

maxent · « **Reply #4530 on:** January 02, 2019, 05:40:13 am »

PC power supply died, got a new one but im just going to start logging from today not the days past.

maxent · « **Reply #4531 on:** January 02, 2019, 05:47:28 am »

Bodyweight(AM): 82.7kg (2 Jan)
Diet compliance: 2/2 days
Daily Squat: 46/46 days
Daily Run: 46/46 days
Basketball skill work:

Morning:

  Fast TM run 5km, 24:36 (PR), 4:55/km)

Noon:

  BS 4x120, 2x140, 1x147.5, 7x127.5(PR), 8x122.5(PR)
  Back Xtn 17x60kg(bands; PR)

Evening:

Notes:

So far new year training has been good, gym's been fine. Maybe my mental attitude was unnnecessarily antagonist after all. Just doing work, not destroying myself by pushing limit reps/weights anymore (as of today lol)
Was running late, didn't have time for a long run or even a medium one. Went for a 5km time trial aiming to go sub 25min. Got it.. Next up is the 22:30 milestone. The fitness is def coming along, much more managable to run this PR than the time i went for sub 28" and almost killed myself every second of the way. I did push the speed to max on the last 500m otherwise i was just going to break 25 (maybe 6-10s under).
As much as i loved track work in the evening - after running those strides i could not sleep the entire night. CNS must have been too jacked up. So i dont think i'll be doing any sprinting in teh evening. Which means if i do sprinting it will be after squatting IF i still have some energy/time left and the weather permits. That's a probable no. Also im old and my body is struggling with 3-a-day training so im just gonna stick to 2 sessions for the foreseeable future if im being honest.
If KF reads this, daily squatting and that part of the back where the bar rests - mine is kinda swollen now (day 46 of daily squatting) - does it .. uh get better? for a while it actually legit hurt but now it's just a bit swollen not so painful.

maxent · « **Reply #4532 on:** January 02, 2019, 09:17:45 pm »

Bodyweight(AM): 83.1kg (3 Jan)
Diet compliance: 3/3 days
Daily Squat: 47/47 days
Daily Run: 47/47 days
Basketball skill work:

Morning:

 Recovery TM run - 4km, 26:05

Noon:

  BS 5x120, 2x140, 1x150, 7x130(PR), 8x125(PR)
  Dips 12xBW 
  Back Xtn 18x60kg(+bands, PR)

Evening:

Notes:

Did a recovery run this morning. Want to go for a long run tmr morning so i thought i'd go a bit easy today. For what it's worth it was still really ... difficult for some reason, maybe because of yesterdays PR 5km trial.
Ok with allowing bw to go up now, for some weeks i want to get (a lot) stronger. I'm at 1.8xbw daily max today (if 150kg sticks as a repeatable max that is) and i need to get 170kg to be as maintanable/repeatable not just an ephemeral max. My feeling is that as long as i'm within 1kg of my goal weight (85kg), i can always drop the kilo in a couple of weeks when I'm done. So Anything under 86kg is ok but i intend to end summer at a lean 85kg. I'll be gaining weight slowly in any case, maybe a kilo a month so will play it by feel as time goes on.

maxent · « **Reply #4533 on:** January 03, 2019, 08:13:37 pm »

Bodyweight(AM): 84.1kg (4 Jan)
Diet compliance: 0/0 days
Daily Squat: 48/48 days
Daily Run: 48/48 days
Basketball skill work:

Morning:

 Long TM Run - 750m (lol)

Noon:

  BS 6x120, 2x140, 1x152.5, 7x132.5(PR), 8x127.5(PR)
  BX 19x60kg(+bands, PR)

Evening:

 Pickup ball

Notes:

Been eating a lot of fibre (beans) lately. Not concerned about the rapid increases in bw, it will drop just as easily but for now it will be good for my body to familiarise itself with weighing more, for training effect..
Body wanted nothing of a long run this morning. My calves just noped out and when i got off the TM i couldn't even walk. I prob should spend some time warming up but when you're going for 70 minutes you dont wanna do a minute extra. Maybe you do though. Maybe. Oh well
Ended up going to eat dinner with some friends after pickup ball. That was a massive mistake. They outweigh me by 20-30kg but my appetite is much bigger. I ended up eating too much pizza and KFC. Just a bad idea to eat ad limitum with these guys. Will never do that again. I just can't trust myself in that sort of situation.

maxent · « **Reply #4534 on:** January 04, 2019, 09:00:31 pm »

Bodyweight(AM): 85.3kg (5 Jan)
Diet compliance: 0/0 days
Daily Squat: 49/49 days
Daily Run: 49/49 days
Basketball skill work:

Morning:

 Run 8km

Noon:

  BS 6x120, 3x140, 1x157.5, 8x130(PR), 10x120(PR)
  BX 20x60kg(+band, PR)

Evening:

Notes:

Going to try go for a long run this morning again, lets see
First run in Pegasus 35's .. i like them. Might make them my defacto outdoor running shoe. Dont know if they're faster than adidas ultraboost uncaged but they felt good so i'll just use them. Ultraboosts for treadmill cos they're not going to get as dirty (no other reason really).
Morning run was a trail one but i stopped to visit a friend halfway so i wasnt technically running 8km non-stop .. doesn't matter it's just junk miles anyway
Think im coming down with a cold .. should not have shared that meal with those pigs last night lol.

maxent · « **Reply #4535 on:** January 05, 2019, 10:32:13 am »

Time for a deload? Thinking of starting a new cycle. More work with less weight but more reps. Starting tmr. Haven't figurd everythi9ng out but will experiment a little. Keep things fresh.

maxent · « **Reply #4536 on:** January 05, 2019, 08:23:12 pm »

Quote from: maxent on January 05, 2019, 10:32:13 am

Time for a deload? Thinking of starting a new cycle. More work with less weight but more reps. Starting tmr. Haven't figurd everythi9ng out but will experiment a little. Keep things fresh.

starting to have a change of heart (overnight lol). looks like my cold has dissipated. now im considering the benefit of doing the next 50 days squatting > 150kg. im incorrigible. but it may well make the gains 'stick' if i can maintain 150+kg chronically. but what i cant do is keep increasing the weight every time, like i'd been doing up til now. so maybe a compromise.. squat a clean 150kg daily, if it gets super easy along the way, i can revisit but for now i still with 150kg for the top single and then do work in the high rep range.

Here is a rough idea of what i wanna achieve by day 100 at 85kg bw or less:
BS 8 x 145-150kg (no belt)
BS 3 x 160kg (no belt)
BS 10 x 140kg (no belt)
BS 15 x 125-135kg (no belt)

Higher rep goals mostly but i want to start progressing my triple up as well. I don't want to be doing heavy singles greater than 150-160kg tho, i think that's a bad idea. Any in terms of fitness, well ive kind of lost my mojo with the daily running. Not sure why but i might need to regroup and find a way to get that 15km / 90 min long run goal out of the way so i can focus on speed (which is what i really want to but haven't earnt the right to train for yet).

maxent · « **Reply #4537 on:** January 05, 2019, 08:53:46 pm »

Bodyweight(AM): 84.3kg (6 Jan)
Diet compliance: 1/1 days
Daily Squat: 50/50 days
Daily Run: 50/50 days
Basketball skill work:

Morning:

  Ez TM Run - 30 min, 4km

Noon:

  BS 6x120, 3x142.5, 1x150, 10x122.5(PR)
  Dips 3x8x20kg
  1 arm farmers walks for QL 
  BX 10x70(+band, PR)

Evening:

  Hoops workout

Notes:

Hot morning, not sure what kind of run i'll do. Maybe an EZ one..

maxent · « **Reply #4538 on:** January 06, 2019, 09:10:03 pm »

Bodyweight(AM): 83.7kg (7 Jan)
Diet compliance: 2/2 days
Daily Squat: 51/51 days
Daily Run: 51/51 days
Basketball skill work:

Morning:

  TM Run 5km, 30min

Noon:

  BS 6x120, 1x150, 3x145, 10x125(PR)
  BX 12x70(+band, PR)

Evening:

Notes:

3 days of eating clean and bw looks better.
Another hot morning smh. Next time it's a cool one i'll go for a nice long run, promise..
The whole idea of 'easy running' seems to be fantasy. no part of running right now is easy, even warming up i just wanted to give it up 5 minutes in. I think basketball reintroduction is competing with the same neuromuscular system resources as running and while my CV isn't been challenged .. the former is at the limit. My running goals might not be realistic for in-season unless some drastic adaptions to basketball occur over the next couple of weeks to facilitate cross-training. If something doesn't work itself out i might need to do my cardio another way (rowing or cycling perhaps) b/c running is just too similar and demanding to basketball and vice versa

Coges · « **Reply #4539 on:** January 07, 2019, 07:52:58 pm »

Quote from: maxent on January 06, 2019, 09:10:03 pm

The whole idea of 'easy running' seems to be fantasy. no part of running right now is easy, even warming up i just wanted to give it up 5 minutes in.\

Mate I can speak from experience here that it does in fact get easier. Not sure I ever got to the 'easy running' part but once I got past the first few minutes it got a whole lot easier.

maxent · « **Reply #4540 on:** January 07, 2019, 08:02:49 pm »

Quote from: Coges on January 07, 2019, 07:52:58 pm

Quote from: maxent on January 06, 2019, 09:10:03 pm
The whole idea of 'easy running' seems to be fantasy. no part of running right now is easy, even warming up i just wanted to give it up 5 minutes in.\

Mate I can speak from experience here that it does in fact get easier. Not sure I ever got to the 'easy running' part but once I got past the first few minutes it got a whole lot easier.

Not sure if it gets easier but it gets managable but if your mindset is that 'this should be easy' then you'll be defeated even before you start. I think that's where im struggling with atm, cos if you go into a run thinking this will be the hardest thing then you can deal with almost anything running wise. But if you go into it expecting ease then you're not going to be prepared for it and it will be a slog. It's kind of how you frame it. When im squatting i expect every rep to be hard and it usually is that hard but you get it done. If i expected it to be ez then i'd never get thru it because it's not the right mental frame to complete the exercise

maxent · « **Reply #4541 on:** January 07, 2019, 08:26:54 pm »

Bodyweight(AM): 84.2kg (8 Jan)
Diet compliance: 4/4 days
Daily Squat: 52/52 days
Daily Run: 52/52 days
Basketball skill work:

Morning:

 TM Run 5km 28:36

Noon:

  BS 6x120, 1x152.5, 3x147.5, 10x127.5(PR)
  BX 13x70kg(+Bands, PR)

Evening:

Notes:

Bit of a carb up last night.

adarqui · « **Reply #4542 on:** January 07, 2019, 09:40:01 pm »

Quote from: maxent on January 07, 2019, 08:02:49 pm

Quote from: Coges on January 07, 2019, 07:52:58 pm
Quote from: maxent on January 06, 2019, 09:10:03 pm
The whole idea of 'easy running' seems to be fantasy. no part of running right now is easy, even warming up i just wanted to give it up 5 minutes in.\

Mate I can speak from experience here that it does in fact get easier. Not sure I ever got to the 'easy running' part but once I got past the first few minutes it got a whole lot easier.

Not sure if it gets easier but it gets managable but if your mindset is that 'this should be easy' then you'll be defeated even before you start. I think that's where im struggling with atm, cos if you go into a run thinking this will be the hardest thing then you can deal with almost anything running wise. But if you go into it expecting ease then you're not going to be prepared for it and it will be a slog. It's kind of how you frame it. When im squatting i expect every rep to be hard and it usually is that hard but you get it done. If i expected it to be ez then i'd never get thru it because it's not the right mental frame to complete the exercise

it's different with heart muscle (and capillary density). it responds well to very relaxed, low intensity, longer duration (30+ minutes) running.

45 minutes is my sweet spot for very light runs which still improve my aerobic capacity, without stressing me at all.

if you can walk at an easy pace, then you can run (albeit slowly) at an easy pace. for strong/elite runners, their slow pace looks very fast. that's why people get confused. an elite runner can jog 6:30 min/mi pace for example, at like absolutely no effort.

most running should be easy. the mistake most people make is not realizing how easy, easy, really is.

my preferred pace for most easy runs is 9:30-10:30 min/mi for 30-90 minutes. that's very slow.

if you take your squat mindset to running, then you are a sprinting, not running..

maxent · « **Reply #4543 on:** January 07, 2019, 10:40:04 pm »

Quote from: adarqui on January 07, 2019, 09:40:01 pm

Quote from: maxent on January 07, 2019, 08:02:49 pm
Quote from: Coges on January 07, 2019, 07:52:58 pm
Quote from: maxent on January 06, 2019, 09:10:03 pm
The whole idea of 'easy running' seems to be fantasy. no part of running right now is easy, even warming up i just wanted to give it up 5 minutes in.\

Mate I can speak from experience here that it does in fact get easier. Not sure I ever got to the 'easy running' part but once I got past the first few minutes it got a whole lot easier.

Not sure if it gets easier but it gets managable but if your mindset is that 'this should be easy' then you'll be defeated even before you start. I think that's where im struggling with atm, cos if you go into a run thinking this will be the hardest thing then you can deal with almost anything running wise. But if you go into it expecting ease then you're not going to be prepared for it and it will be a slog. It's kind of how you frame it. When im squatting i expect every rep to be hard and it usually is that hard but you get it done. If i expected it to be ez then i'd never get thru it because it's not the right mental frame to complete the exercise

it's different with heart muscle (and capillary density). it responds well to very relaxed, low intensity, longer duration (30+ minutes) running.

45 minutes is my sweet spot for very light runs which still improve my aerobic capacity, without stressing me at all.

if you can walk at an easy pace, then you can run (albeit slowly) at an easy pace. for strong/elite runners, their slow pace looks very fast. that's why people get confused. an elite runner can jog 6:30 min/mi pace for example, at like absolutely no effort.

most running should be easy. the mistake most people make is not realizing how easy, easy, really is.

my preferred pace for most easy runs is 9:30-10:30 min/mi for 30-90 minutes. that's very slow.

if you take your squat mindset to running, then you are a sprinting, not running..

I think i made some progress understanding wtf is going on with my schizophrenic running lately. This morning treadmill run, I start warming up at 6km/hr which is the lowest of the hotkey speed buttons that are not a walk (it goes 3, 6 then 9). So every 15s i increase the speed by 0.2-0.5km/hr .. usually only 0.2km/hr after teh getting up to around 7km/hr. I take about 5 minutes to work up to 9.2km/hr which is a 6:30ish pace. And at 5 minutes in im like, yea this sucks, my right calf is complaining and ive got a crazy pump (on R leg mind you) and i just want to stop and quit running for good and say it's not for me. Mo farah's warmup sucks. Im prob better off going from zero to 10km/hr than this. tbh.

Around about 10 minutes if i stick around ive bumped the speed up to 10.2km/hr or so, now suddenly my form changes (im still not srue if form is now better or worse at slower speeds?) but running is easier the faster i go. So it almost seems like if im going anything below a speed my form is inefficient/unsustainable. Above that speed and im fine, i can run better/longer and now im tasking my cardiovascular system instead of my mental system.

It's almost as if i can do a long tempo at 10km/hr but trying to stay below that speed and it's torture. And of course it's a fine line because if i cross say 11km/hr now it's hard work but it feels more productive all the same. It's a struggle for me to maintain 12km/hr which is just a 5 minute pace. It's almost as if when i started doing these longer/easier runs i just got weaker (mentally) and im no longer challenging myself with hard runs but instead im torturing myself with slower runs. I think from here on it makes zero sense to do any more long/slow running. If what you say is true that longer runs build fitness better then i should just do that but not run, bike or row instead. I think that will suit me because because i can't seem to figure out the sweet spot of running slow enough without having form/mindset problems.

adarqui · « **Reply #4544 on:** January 08, 2019, 12:10:14 am »

Quote from: maxent on January 07, 2019, 10:40:04 pm

Quote from: adarqui on January 07, 2019, 09:40:01 pm
Quote from: maxent on January 07, 2019, 08:02:49 pm
Quote from: Coges on January 07, 2019, 07:52:58 pm
Quote from: maxent on January 06, 2019, 09:10:03 pm
The whole idea of 'easy running' seems to be fantasy. no part of running right now is easy, even warming up i just wanted to give it up 5 minutes in.\

Mate I can speak from experience here that it does in fact get easier. Not sure I ever got to the 'easy running' part but once I got past the first few minutes it got a whole lot easier.

Not sure if it gets easier but it gets managable but if your mindset is that 'this should be easy' then you'll be defeated even before you start. I think that's where im struggling with atm, cos if you go into a run thinking this will be the hardest thing then you can deal with almost anything running wise. But if you go into it expecting ease then you're not going to be prepared for it and it will be a slog. It's kind of how you frame it. When im squatting i expect every rep to be hard and it usually is that hard but you get it done. If i expected it to be ez then i'd never get thru it because it's not the right mental frame to complete the exercise

it's different with heart muscle (and capillary density). it responds well to very relaxed, low intensity, longer duration (30+ minutes) running.

45 minutes is my sweet spot for very light runs which still improve my aerobic capacity, without stressing me at all.

if you can walk at an easy pace, then you can run (albeit slowly) at an easy pace. for strong/elite runners, their slow pace looks very fast. that's why people get confused. an elite runner can jog 6:30 min/mi pace for example, at like absolutely no effort.

most running should be easy. the mistake most people make is not realizing how easy, easy, really is.

my preferred pace for most easy runs is 9:30-10:30 min/mi for 30-90 minutes. that's very slow.

if you take your squat mindset to running, then you are a sprinting, not running..

I think i made some progress understanding wtf is going on with my schizophrenic running lately. This morning treadmill run, I start warming up at 6km/hr which is the lowest of the hotkey speed buttons that are not a walk (it goes 3, 6 then 9). So every 15s i increase the speed by 0.2-0.5km/hr .. usually only 0.2km/hr after teh getting up to around 7km/hr. I take about 5 minutes to work up to 9.2km/hr which is a 6:30ish pace. And at 5 minutes in im like, yea this sucks, my right calf is complaining and ive got a crazy pump (on R leg mind you) and i just want to stop and quit running for good and say it's not for me. Mo farah's warmup sucks. Im prob better off going from zero to 10km/hr than this. tbh.

Around about 10 minutes if i stick around ive bumped the speed up to 10.2km/hr or so, now suddenly my form changes (im still not srue if form is now better or worse at slower speeds?) but running is easier the faster i go. So it almost seems like if im going anything below a speed my form is inefficient/unsustainable. Above that speed and im fine, i can run better/longer and now im tasking my cardiovascular system instead of my mental system.

It's almost as if i can do a long tempo at 10km/hr but trying to stay below that speed and it's torture. And of course it's a fine line because if i cross say 11km/hr now it's hard work but it feels more productive all the same. It's a struggle for me to maintain 12km/hr which is just a 5 minute pace. It's almost as if when i started doing these longer/easier runs i just got weaker (mentally) and im no longer challenging myself with hard runs but instead im torturing myself with slower runs. I think from here on it makes zero sense to do any more long/slow running. If what you say is true that longer runs build fitness better then i should just do that but not run, bike or row instead. I think that will suit me because because i can't seem to figure out the sweet spot of running slow enough without having form/mindset problems.

Quote

I think that will suit me because because i can't seem to figure out the sweet spot of running slow enough without having form/mindset problems.

your subconscious is just designing ways for you to quit doing it.

if you have mindset problems going really slow, then that's the issue you need to work on right there.. the discipline to overcome a "mindset problem" while going super slow.

if you can walk without mindset problems, then you can run very slow without mindset problems.

running could be a great way for you to tame some of these things going on in your head. one of the most important aspects of endurance/conditioning is the ability to suppress quit signals, ignore them completely, or just deal with them.

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Author Topic: chasing athleticism (Read 1465782 times)

maxent

Re: chasing athleticism

maxent

Re: chasing athleticism -- summer training 2019

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chasing athleticism -- summer training 2019

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Re: chasing athleticism

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Re: chasing athleticism

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chasing athleticism - summer 19

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Coges

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Re: chasing athleticism - summer 19

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