Squats 30-Apr-2013

The plan here is to increase intensity and get some 1RMs in when I am ready. At the same time I want to add in a bit of endurance and co-ordination work.
The solution, I hope is a pyramid set on the key movement, followed by pair of exercises with no rest at all from start to finish. Not sure how bright this is, but today felt good.
The theory is I will be able to add to the pyramid as I get into it and go all the way to 1 rep, and if I need more endurance add an extra set on.
Also changing training days, mornings now Tuesday, Wednesday and Thursday, meaning evenings and weekends are family time.

Squats
70kg x 10 (need to do more reps or weight next time.)
110kg x 10
140kg x 6
160kg x 3
110kg x 6
70kg x 10

Jump squats 70kg and goblet squat 32kg
10 + 8
8 + 6
5 + 5

Legs felt like jelly at the end, but the goblets started to feel solid on the last set reps 3 and 4, then I barely made it back up on 5.

Running 29-Apr-2013

I am making definate improvement. Having said that I havent' trained over the weekend, apart from a bit of a walk, so this may be harder to maintain later in the week.

Distance 5.27 miles, I swear this was the same run as on Friday but the GPS found an extra 0.03 miles in there somewhere, 40:28 pace 7.82mph.

Happy with this see how the average over the week goes. Can I be stupid and succeed by getting back to 8mph running and lifting best ever and weighing the most I ever have?
We will have to see.

Running 26-Apr-2013

I found a decent route, hooray!
more than 5 miles and not feeling like I am going to be run over by an oncoming truck, spot on.

5.24 miles, 40:57, pace 7.68mph

Happy bunny on a Friday.

Deadlift 25-Apr-2013

Still on the 3x10 recovery stuff. Think I may do something more serious starting next week.

Deadlift 110kg
Bent over row 70kg
Chins, last set was a 7, never mind.

Running 24-Apr-2013

A post about training on the day I did it, what's that all about.

In the search for a spot on running route today I got a bit closer. Wanting over 5 miles and not got it but have found somewhere this can be extended and will try that on Friday.

Distance 4.54 miles, time 35:36, pace 7.66mph

Going in th eright direction and familiarity with a route should improve that more.

Bench and running 23-Apr-2013

This is yesterday's detail, wanted to chill yesterday evening.

Starting later and not propelling myself so now trianing
before work and running at some lunchtimes.
Still doing 3x10 at the moment at least one more week of this to get back to it.

Bench 70kg (not been stopping at the botton, cheating really)
Single arm kettlebell press 16kg
Alternate push throughs on suspension trainer.

Struggling a bit to find a good rout for running and really annoyed that this run was 1 second a mile of my 7.5mph minimum target, because I know this was purely due to having to move out of the way of oncoming traffic that could have killed me.

Distance 5.18 miles, time 41:32 pace 7.49mph
New found accuracy is due to the use of a running app on new phone.

Got another route I intend to try today. Hopefully less deadly.

Where to now?

Well life is changing. New job further away means I won't be able to run or even cycle to work anymore. I will be sat in a cosy cage driving either way, the shame of it.
Hoping to be able to run some lunchtimes, but that will depend on the facility to clean up, without this it wouldn't be a good idea.
I know at least one former colleague reads this on occasion and any will know the people there were great. It says something that even I managed to fit in, only those who know me can tell you if that's a good thing. Last day involved cake and a brilliant card summing me up brilliantly.
If it isn't scary enough that I managed not to be too weird for the last place, the new one thinks I will fit in there too. Even the strangest freaks can find homes, we are everywhere.