Remedial Training Catch Up

Headline is, remedial is going well.

I am back to running, not quick in fact fastest so far was Monday of this week running 5.76 miles at 7.2mph, but it beats walking, which I had to settle with for a few weeks earlier in the year.
February came and went and I am back to being allowed some stupidity in the weights room. Only just starting new block so this has so far consisted of Sumo squats on decreasing reps the day after a seizure, but it felt good to be back to it again, even if it made me realise the rest of the week had to be running only.

I got promoted at work, so time just became a luxury I really don't have much of, but training still happens and the added stress hasn't killed me so all good there too.
I plan to start proper logging again next week.

Not doing the row across the channel. More than had enough fitness, but what looked like a day or so away from my family turned out to be 2 lots of 3 days and 1 of 4, sorry but that isn't happening. Family always comes first in my life and I spend enough time away from them at work without adding more.

I have been asked to assist them with some circuit training so will have a go at that as well. See how they do.

Update On Training Or Lack Thereof

Well last years targets were to get pistols squats nailed, I managed that and lose less than 4 weeks to illness, something my epilepsy meds make very difficult and I have failed quite spectacularly on that one.
For most of December I was ill and unable to train. So being what I thought was sensible I came back into the new year with just some running, reduced distance and new trainers following gait analysis. First run I strained my achilles, not much and certainly not enough that I gave it any time to recover. Some of my slowest runs in years later I have decided I have to rest it up properly because walking hurts enough without trying anything more.
I want to get back to doing some heavy work though so I am going to get back to upper body training as of next week and maybe try static leg rowing instead of running for a while.

During this time of rest and relaxation I did however transport most of the furniture, etc. and my gym around the house to enable my wife to effectively live in a first floor flat while living in a 2 floor house. Functional fitness at it's very best, actually using my strength and ability to do something useful.
Not a great start to 2016 but that's life.

Running 07-Dec-2015

Well 2 weeks off due to illness. Still not 100% recovered but I couldn't stay away from it any longer without going totally out of my mind. It's only a lousy cold but still enough to cause issues with my breathing and make me slower.
I knew this was going to be the case so decided it would be more beneficial to help my pacesetter get a good time for him than worry about getting one myself. Early in the last mile I could feel I was struggling too much with breathing and told him to go on ahead, meaning for the first time he beat me on the same distance. It was below my acceptable pace and his PB which means I got what I expected and he is deservedly very happy with himself. Sometimes it isn't about what we can achieve ourselves but how much we can help others achieve. That said I fully intend to beat him again on Wednesday.

7.39 miles in 59:25 (ouch) speed 7.5mph pace 8:02 min mile

Running 23-Nov-2015

Started feeling like a struggle, got to end point of 2nd of 3 repeated sections and knew that was my limit for the day. Got back to find the run was below my minimum acceptable pace by 2 seconds a mile and didn't figure why.
Following day woke up and felt the rest of a cold coming in. I really hate the reduced immunity from my epilepsy meds. No training for me for a couple of days. Not happy.

5.72 miles in 46:02 speed 7.5mph pace 8:02 min mile

Deadlift 20-Nov-2015

Increases in a few areas. Chins were easier this week, obviously the lower reps on stiff legs left me more endurance in the tank.


Stiff leg deadlift with fat gripz/ Narrow grip chins
3 sets 6, 7, ,6 x 90kg/ 10 reps

Upright row with olympic bar/ Single arm seated row with rope
3 sets 7 x 45kg/ 6 x 37.5kg

Running 20-Nov-2015

Same as on a previous week. Pace setter with a head start, 5 minutes this time, after he blitzed me with a 6:40 head start by finishing a minute and a half ahead of me. 5 minutes should have made it close, I put in one of my better times on this route, and to ensure I didn't feel too special he put in another PB improving on his previous best by 1:40 and finishing a minute ahead of me. Well done to him obviously, next time he gets 4 minute and we see who dies first.
I'm still 10 seconds a mile off target pace but I'll take that today. Just to make it more fun we had nice cool temperatures, which was ideal, rain, which was fine and hail which was less than pleasant.

7.35 miles in 56:27 speed 7.8mph pace 7:40 min mile

Bench 18-Nov-2015

Improvements in a few areas. Reminder that push downs need very little weight to make them harder, especially when they are 2nd movement in supersets and broke my no sets less than 6 reps until February 2016 rule, but hey I was dead by then.
Increased height of feet on push ups with clap, by force of will I managed to get all but 3 (all in last set) with hands leaving the ground. I have done these numerous times but it is still very freaky doing something where you take off and start swinging so aren't fully sure where your hands will land, focuses the mind somewhat. Shifted weight on flyes to make a bit more intense too.

Incline bench / tricep push downs
3 sets 6, 6, 4 x 70kg / 10 x 25kg 2 x 6 x 27.5kg

Push ups with clap feet on suspension trainer / flyes on suspension trainer
3 x 10 each

Rowing 18-Nov-2015

Time was at a bit of a premium today so I tried intervals instead. Went for Timmons timing and not really happy with this on rowing. Need something more like minute full on minute moderate on the rower I think. Will see another time.
Did 10 lots of this timing anyway.

Squats 17-Nov-2015

Day late but at least they happened. Intensity increasing via reps and weight. Pistol squats were nice and deep and I got full sets of 10, not a side, but that will come.

Squats / kettlebell goblet squats with jump
3 sets 8 of each 120kg / 28kg

Pistol squats / calf raises
3 sets 10 each 80 kg on calf raises

Running 16-Nov-2015

Not a great run. Very tired and judging by the way I have slightly strained my achilles tendon I would say coordination suffered a bit. Not enough for me to do something as drastic as stopping running or considering not doing squats this evening, but enough to annoy me and be part of a slow run. Not a happy bunny.

7.37 miles in 58:23 speed 7.6mph pace 7:55 min mile

Running 13-Nov-2015

Knowing my pace setter is slower than I am on the current route by between 6:30 and 7 minutes I gave him a 6:45 head start. I didn't do too badly, not on target but better than last few, while he score a route PB so finished around a minute or so ahead of me. That's the the whole point of having someone running with you as a pace setter they make you work harder and still beat you when you didn't have enough.
I am happy with this. End of a full week of training and I was able to get in an acceptable run. Target is a bit much to expect with so much focus on rowing so this is not bad.

7.36 miles in 57:16 speed 7.7mph pace 7:46 min mile

Deadlift 12-Nov-2015

After a good session of rowing at lunch I decided to dispense with the rules on this session. the idea was to only go up weights when I got 10 solid reps, but I dispensed with that on stiff legs and with that going so well decided to risk it on the next 2 movements as well, in fairness not a bad result and pleased with myself.
Chins had pauses in the set from the first, my system of fatigue myself to make bodweight training hard worked a treat. Planning to up the stiff leg again next time too, that will be fun.
Also realised I added the weight of the olympic bar into last weeks seated row. 15kg each end would have been 50, but it wasn't. I do like the way the hi-low pulley on my rack makes the weight feel heavy while still being smooth.
I can definitely recommend being unrealistic at times and am enjoying the aches from that now. See how my run goes at lunch, I want a better one than my last 2.

Stiff leg deadlift with fat gripz/ Narrow grip chins
3 sets 10 x 80kg/ 10 reps

Upright row with olympic bar/ Single arm seated row with rope
3 sets 6, 7, 7 x 45kg/ 6 x 35kg

Rowing 12-Nov-2015

2nd time in a row where I have hit my target of 50 rows a minute for 50 minutes. Happy with that. Not really got more time to draw it out so will keep going at this until after Christmas then see if I can throw in some intervals etc. to mix it up a bit.
Today's lesson was don't countdown reps on cardio training. When doing weights it can be good to be thinking just 2 more on the 8th rep of a set of 10. However 20% through today I was thinking 10 minutes left, which is fine, then I did the simple multiplication to realise that meant 500 rows left, it didn't feel as good anymore. Training is so much about mental state it is very key to train your mind to think things that will help you through not make you doubt success. Obviously I made it but it was a bit weird.

Bench 11-Nov-2015

Well this session is heavy on the arms and they failed spectacularly during this session.
3rd set of incline bench stopped at 6 because my tris said there wouldn't be a 7th. Push ups with hands leaving the floor except that for 1 rep in set 2 and 3 or 4 in set 3 when they didn't.
In fairness I did increase reps or weight and intensity on every movement. On flyes that simply meant being closer to the floor to put more of my bodyweight through.

Incline bench/ tricep push down
10, 10, 6 x 60kg/ 6, 7, 7 x 25kg

Push ups with hands leaving floor and feet in suspension trainer, flyes on suspension trainer
3 sets 10/10

Rowing 10-Nov-2015

With me noticing the improvement on rowing is costing me pace on running I was determined to make this an on target row, even though my target was mentally scheduled for the end of this month.
Result, my body telling me that I was being very stupid for the last 10 to 15 minutes, but a certain level of pride for being unrealistic and achieving anyway. See how happy I feel about it tomorrow.
50 minute of rowing at 50 rows a minute in the style needed, legs stiff, all torso and alternating side on water rower. Actually very happy with how the rhythm was too, really consistent throughout virtually all of it, even when shattered.

Oh yes. One does not simply get up and walk away from a rowing PB like this.

Squats 09-Nov-2015

Improving again as I would expect 2nd week into a block. Squats are up a rep per set, goblets had no rest during set so up to 28kg next week.
Pistols are getting tidier as I am getting used to them. Legs were wobbly standing but I still got them in. Added more height to the block I do calf raises from, feeling the effect of that today.

Squats/ kettlebell goblet jump squats elbows below knees
3 sets 7 x 120kg/ 10 x 24kg

Pistol squats/ standing calf raises bar on shoulders
3 sets 6, 6, 8 (3, 3, 4 a side)/ 10 x 70kg

Running 09-Nov-2015

Not best pleased with this. Have plenty of reasons to be this slow including wind battering me out there, but when it comes down to it I gave everything and am unhappy with how little there was.
Hoping that being back to running twice a week will help and know the rowing is improving so there is a bit of trade off going on. At the end of the day if I was the sort of person who was happy to see a trend toward poorer performances I wouldn't be who I am, so this comes under must try harder.

7.36 miles in 58:18 speed 7.6 mph pace 7:55 min mile

Deadlift 06-Nov-2015

Quite weird writing this up on a Monday when it happened on the Friday and I am still aching from it. Hoping I stop aching in time to row tomorrow.
Still supersets. Realising that unfamiliarity makes things a lot harder, only the second block where I have used fatties on stiff legs and the straight line rope grip left my forearms aching in the way only unfamiliar movements can.

Stiff leg deadlift with fat gripz/ Narrow grip chins
3 sets 8, 10, 10 x 70kg (increase next time)/ 10 reps

Upright row with olympic bar/ Single arm seated row with rope
3 sets 6, 8, 8 x 40kg/ 10 x 40kg, 2 x 8 x 50kg

Bench 05-Nov-2015

Not done incline in a long while, so decided to put the bench at around 35 to 40 degrees. Legs have definitely started complaining now, still walking, but not easily, chest etc are aching on time from the session last night so that is ideal.
Have deadlifts today and my back is aching top to bottom from rowing, this will be interesting.

Supersets

Incline bench/ tricep push down
3 sets 6 x 60kg/ 10 x 20kg

Push ups with hands leaving floor and feet in suspension trainer, flyes on suspension trainer
3 sets 6/10

Rowing 05-Nov-2015

Some swine came along and stole half hour of my lunch time so I decided to go flat out for the 20 minutes I had to row in. Pace was over 50 and possibly close to 60 with the stiff leg alternate side style I am using to prepare. Now shattered, pretty sure I would not have been able to keep that up much longer.