Squats
Warm up
3 x 10 x 70kg
With knee wraps, 1 x 170kg, 2 x 160kg. Single was an inch or so above parellel, and that was purely a mental block stopping me hitting depth. Classic thing with squats is it feels heavier coming off the rack than in the squat and I let that get to me. I think there was a full depth 175 or maybe even 180 in there that I didn't let out. Happy that it made me feel I can do it, less so that I didn't do it properly.
Without wraps, 4 x 140kg, 8 x 125kg, 12 x 110kg, 15 x 100kg, body really not happy with those sort of reps at that weight, I like that.
Front squats 2 x 100kg, 4 x 90kg, 8 x 70kg. Only the 8 was a proper set with full movement, I should have started at 90 then 80. Body was wasted from the main movement, which is the whole idea.
Session had some lessons for next time, which is the whole point in the first couple of weeks, now time to make some gains learning from them.
Remembering that it took time to get used to reverse pyramid last time, starting at 1 rep max really does effect the rest of the session.
6 August 2013
5 August 2013
Running 05-Aug-2013
Temperature down, humidity up, pace back above minimum pace again, just.
5.37 miles in 42:55 pace 7.51mph
Forecast was for heavy rain and all I got was a few spots.
5.37 miles in 42:55 pace 7.51mph
Forecast was for heavy rain and all I got was a few spots.
2 August 2013
Running 02-Aug-2013
Was expecting a bad run today and it certainly wasn't my finest but it was better than anticipated.
After 4 miles I had serious doubts about completing the route. My entire body had gone from mild complaining to screaming stop you muppet. I ignored it and carried on. I was on pace to finish with 7.5mph at the 5 mile mark by 1 second, a drop from 8 seconds at the 4 mile mark, so I wasn't shocked to find myself just missing out by the finish.
It was hotter today, less humid and mild breeze helped with that.
5.38 miles in 43:09 pace 7.48mph.
For the record I feel like death after that, the cost of ignoring your body telling you to stop being stupid.
After 4 miles I had serious doubts about completing the route. My entire body had gone from mild complaining to screaming stop you muppet. I ignored it and carried on. I was on pace to finish with 7.5mph at the 5 mile mark by 1 second, a drop from 8 seconds at the 4 mile mark, so I wasn't shocked to find myself just missing out by the finish.
It was hotter today, less humid and mild breeze helped with that.
5.38 miles in 43:09 pace 7.48mph.
For the record I feel like death after that, the cost of ignoring your body telling you to stop being stupid.
Deadlift 01-Aug-2013
I decided to do the warm ups and see how I felt before abandonning the idea of deadlifts 2 days after squats. Very glad I did.
Deadlift
Warm up 3 x 10 x 70kg
1 x 160kg there was definately a 165 or 170 in the tank and there wasn't the slightest hint of any pain from my back, next time will be mmore weight, 2 x 150kg, 4 x 130kg, 8 x 115kg, 12 x 100kg, 15 x 90kg
narrow grip pull ups with weight 2 x 25kg, 4 x 15kg, 3/3 x 15/0kg
With the fatigue from my legs concerns about my back etc. this session was a pleasant suprise. I could definately have gone heavier on the first sets on both exercises, I anticipate a confident 170kg deadlift and 30kg pull up next week.
Deadlift
Warm up 3 x 10 x 70kg
1 x 160kg there was definately a 165 or 170 in the tank and there wasn't the slightest hint of any pain from my back, next time will be mmore weight, 2 x 150kg, 4 x 130kg, 8 x 115kg, 12 x 100kg, 15 x 90kg
narrow grip pull ups with weight 2 x 25kg, 4 x 15kg, 3/3 x 15/0kg
With the fatigue from my legs concerns about my back etc. this session was a pleasant suprise. I could definately have gone heavier on the first sets on both exercises, I anticipate a confident 170kg deadlift and 30kg pull up next week.
1 August 2013
Running 01-Aug-2013
Well I was slightly below what I consider minimum pace but considering heat humidity and legs I am not disappointed.
I started out having to force through stiffness etc. so first mile was quicker than the rest to get memoving properly. The rest of my run was consistant and I got back happy to have been able to ignore my legs and get round feeling worn and sweating profusely but still completing the distance.
5.38 miles in 43:19 pace 7.45mph. I can make myself happy that rounding it to 1dp would give me 7.5, just.
I started out having to force through stiffness etc. so first mile was quicker than the rest to get memoving properly. The rest of my run was consistant and I got back happy to have been able to ignore my legs and get round feeling worn and sweating profusely but still completing the distance.
5.38 miles in 43:19 pace 7.45mph. I can make myself happy that rounding it to 1dp would give me 7.5, just.
Priorities and time
I have covered my priorities well enough for anyone reading this to know what is important to me.
Life changes and recently I started a new job. Recent is comparative, it seems like minutes ago but in reality it was over 3 months. I am proud of being a sad, boring old man, doing a very boring job, and defining myself as sad because I actively enjoy it. I have gone from working for a company making world leading software to another using IT to further their business rather than IT being the product. I spend my time converting masses of data into something usable and occasionally interesting. Some talk about generating sexy reports etc. and if the sight of a bar graph makes you want to fornicate, who am I to judge, but personally it's the data in that background I like, nothing carnal but still enjoyable.
The new job is shorter hours and I am getting up and staying up a bit later and despite the injury a week after starting here I am feeling fresher and more energetic than I have done in years.
This has given me the opportunity to make use of some time writing as I enjoy, but I haven't been doing so for a number of reasons, primarily I needed my brain to work on learning for the new role and the remainder to work on lesson planning. Subsequently my leisure time outside of this and training has been spent as a prone figure in front of the TV vegetating, surprisingly rewarding inactivity when your brains have taken leave of absence.
Well its a new month and one of the blogs I visit had a link to a nice writing challenge that I think could be fun on one of the works I have been meaning to reword for too long. The story is a good one but in order to make this fit within the number of words required to be a novel I have reduced it and made it unreadable in places. The crazy part is that what I am going to try doing now is unpacking the thought sections and make the reader think instead, something requiring more verbose description, whilst trying to stop this becoming even longer. That should alleviate me of any remaining sanity.
In fairness I like the idea of writing in that way, as I hate reading books that treat you like an idiot, describing every minute detail as if you can't think for yourself. In real life is you see someone approaching another menacingly with a knife and the other is scanning around, you don't need to be told the other person is frightened and thinking of potential fight or flight options but somehow in books that is often explained in unnecessary detail.
The idea of content only writing should be interesting, giving enough detail that reference to how the characters are thinking of feeling should be superfluous without turning a long story into an epic will be an interesting challenge. I like many rely on explaining the contents of heads more than environments and it will be fun to see if I can flip this and make the story more interesting. The challenge is to remove all reference to thought etc. which I doubt I will do, but clearing majority could make this story more interesting.
I like the idea or creating an ebook and seeing what people think of it. Standard publishing is a farce meaning you either have to invest a good deal of your own money or make something so popular that others will take the risk for a majority share. Ebooks mean I could publish it free or for pennies and let people decide if it was any good themselves. I like most writers like to think my stuff is interesting but I am also incredibly critical to the extent most of the things I have written have been discarded. Getting them out there would enable me to get criticism and feedback from others I would never meet.
I am a big fan of being wrong because I like to improve. The one piece I did have published was very targeted and many there enjoyed it. Others criticised, I generally ignore the 'well that was rubbish' remarks if there is no detail as to why, but fortunately there were a few that came back with why they didn't like it, and I realised I had generalised the target audience too much in some ways alienating those who weren't in the majority. I don't expect everyone to like my writing and in some ways would worry if some didn't downright hate it all feedback is good.
Will be fun to see how this goes. I started writing the story a few years ago, left it for ages and now need to rewrite it. Not a quick author me.
Life changes and recently I started a new job. Recent is comparative, it seems like minutes ago but in reality it was over 3 months. I am proud of being a sad, boring old man, doing a very boring job, and defining myself as sad because I actively enjoy it. I have gone from working for a company making world leading software to another using IT to further their business rather than IT being the product. I spend my time converting masses of data into something usable and occasionally interesting. Some talk about generating sexy reports etc. and if the sight of a bar graph makes you want to fornicate, who am I to judge, but personally it's the data in that background I like, nothing carnal but still enjoyable.
The new job is shorter hours and I am getting up and staying up a bit later and despite the injury a week after starting here I am feeling fresher and more energetic than I have done in years.
This has given me the opportunity to make use of some time writing as I enjoy, but I haven't been doing so for a number of reasons, primarily I needed my brain to work on learning for the new role and the remainder to work on lesson planning. Subsequently my leisure time outside of this and training has been spent as a prone figure in front of the TV vegetating, surprisingly rewarding inactivity when your brains have taken leave of absence.
Well its a new month and one of the blogs I visit had a link to a nice writing challenge that I think could be fun on one of the works I have been meaning to reword for too long. The story is a good one but in order to make this fit within the number of words required to be a novel I have reduced it and made it unreadable in places. The crazy part is that what I am going to try doing now is unpacking the thought sections and make the reader think instead, something requiring more verbose description, whilst trying to stop this becoming even longer. That should alleviate me of any remaining sanity.
In fairness I like the idea of writing in that way, as I hate reading books that treat you like an idiot, describing every minute detail as if you can't think for yourself. In real life is you see someone approaching another menacingly with a knife and the other is scanning around, you don't need to be told the other person is frightened and thinking of potential fight or flight options but somehow in books that is often explained in unnecessary detail.
The idea of content only writing should be interesting, giving enough detail that reference to how the characters are thinking of feeling should be superfluous without turning a long story into an epic will be an interesting challenge. I like many rely on explaining the contents of heads more than environments and it will be fun to see if I can flip this and make the story more interesting. The challenge is to remove all reference to thought etc. which I doubt I will do, but clearing majority could make this story more interesting.
I like the idea or creating an ebook and seeing what people think of it. Standard publishing is a farce meaning you either have to invest a good deal of your own money or make something so popular that others will take the risk for a majority share. Ebooks mean I could publish it free or for pennies and let people decide if it was any good themselves. I like most writers like to think my stuff is interesting but I am also incredibly critical to the extent most of the things I have written have been discarded. Getting them out there would enable me to get criticism and feedback from others I would never meet.
I am a big fan of being wrong because I like to improve. The one piece I did have published was very targeted and many there enjoyed it. Others criticised, I generally ignore the 'well that was rubbish' remarks if there is no detail as to why, but fortunately there were a few that came back with why they didn't like it, and I realised I had generalised the target audience too much in some ways alienating those who weren't in the majority. I don't expect everyone to like my writing and in some ways would worry if some didn't downright hate it all feedback is good.
Will be fun to see how this goes. I started writing the story a few years ago, left it for ages and now need to rewrite it. Not a quick author me.
Bench 31-Jul-2013
Bench press
Warm up 3 x 10 x 40kg.
95kg attempt and fail, 1 x 90kg, 2 x 85kg, messed up the 4 by forgetting how much of a drop this needs, did 1 with 80kg and 3 with 70kg, 8 x 60kg, 12 x 50kg, 15 x 40kg.
Not best pleased at failing on 95 but in fairness only got 90 last week and this is best I had done in a while, 92.5 next time.
Standing shoulder press
2 x 50kg, 6 x 40 kg, 8 x 35kg. Was supposed to go 2, 4, 8 so next time the second needs to be heavier. Edittede the third weight after relaising it was wrong.l
Deadlift decision will be tough. Doing squats a day late will mean legs are still recovering when supposed to be doing deadlift. I will need to decide if to do deadlift regardless or shift it a day and start circuits next week.
Warm up 3 x 10 x 40kg.
95kg attempt and fail, 1 x 90kg, 2 x 85kg, messed up the 4 by forgetting how much of a drop this needs, did 1 with 80kg and 3 with 70kg, 8 x 60kg, 12 x 50kg, 15 x 40kg.
Not best pleased at failing on 95 but in fairness only got 90 last week and this is best I had done in a while, 92.5 next time.
Standing shoulder press
2 x 50kg, 6 x 40 kg, 8 x 35kg. Was supposed to go 2, 4, 8 so next time the second needs to be heavier. Edittede the third weight after relaising it was wrong.l
Deadlift decision will be tough. Doing squats a day late will mean legs are still recovering when supposed to be doing deadlift. I will need to decide if to do deadlift regardless or shift it a day and start circuits next week.
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