Wednesday, November 1 | Keep It Simple
What a beautiful day in Asheville! Luke and I began our day with a 5-mile hike and run (yes, run!) at Pisgah National Forest. As previously mentioned, Luke obviously likes the cooler weather, and there were quite a few times today when he didn’t gallop, he ran as fast as he could! He did, of course, always keep me within his sight. Many of the leaves have fallen from the trees, which means that I know have better views of mountain ranges. Always look for the positive, folks.
How tired was Luke when we got home? He asked to be let inside and I suspected that he wanted to spend time with Jeff. Nope, he wanted to go upstairs and go to sleep. Ha!
10 @ 55% of 1RM, 200#
8 @ 60, 215
6 @ 65, 235
5 @ 70, 250
4 @ 75, 275
3 @ 80, 290
2 @ 85, 305
2 @ 90, 325
2 @ 95, 342 (a 2RM PR)
I wasn’t looking forward to deadlifting today. Uhm, but deadlifts went very well. Just prior to attempt 2RM @ 342 I thought, “If the second lift feels good, go for three rep max.”
And that’s what I did! For the books my 3RM is greater than my 2RM. Ha!
Not including warming up, that’s 42 heavy reps.
And the barbell was never dropped from the top. Like, ever.
114 box jumps
— 2-footed take off with 2-footed full squat landing, including elbows inside knees
— both feet on box, i.e., no heels extending off box
— full extension at top of jump (duh)
— no rebounds
Box jumps are much more difficult with these requirements, and reps take more time. Proper form and execution above all else.
Time = 6:18
Thursday, November 2 | Push and Pull
Jeff surprised me be offering to go for a walk with Luke and me this morning. We all went for a 2-mile walk, and then got tacos as TacoBilly and donuts at Hole. Delicious!
I had mentioned to Jeff that I should probably rest today, but that as my workout were going so well and I wasn’t the least bit sore that I didn’t see any harm in doing so.
10 @ 55% of 1RM, 75#
8 @ 60, 82
6 @ 65, 89
5 @ 70, 96
4 @ 75, 109
3 @ 80, 110
2 @ 85, 116
2 @ 90, 123
2 @ 95, 130
Attempt 2RM and 1RM
Presses felt great today! After successfully pressing 2 @ 130, I put 2 more pounds on the bar and successfully lifted 132, a 1# PR. Again, with anything overhead I’m happy with incremental gains.
I then successfully pressed 137, a 1# PR. I thought, I’m still feeling strong, so why not at least attempt 3 rep max. I successfully pressed 3 reps @ 125, a 4# PR. Yay!
Whenever you push, you should also pull.
I completed easy reps @ 20, 30, & 40#. Reps got would difficult @ 45, 50, 55, & 60, so I completed last rep @61#. That’s 9# shy of all time PR, but as I’m working up post-surgery I’m pleased.
I added plates to weight belt to achieve 61#, and I know I’d be able to heavier with a belt designed just for that purpose. I shall purchase one soon!
1 | hands on 45# plate
2 | jump feet to plank
3 | complete chest to plate pushup
4 | move hand to l or r of plate and complete pushup
5 | alternate to other hand
6 | jump to plate
7 | press plate overhead (no push press allowed)
8 | jump over plate (facing away from HS station)
9 | turn around and jump plate (toward HS station)
10 | complete 3+ second freestanding handstand
Uhm, I lost count and upon reviewing recording realized I completed 23 reps. Because math.
Time = 12:04
That’s 69 pushups in addition to 23 plate press and free standing handstands as well as 46 jumps. That was exhausting.
Saturday, November 4 | NGAM
My BBF invited Luke and me to join him and Flossie (one of his dogs) for a 5.3-mile walk at Pink Beds Loop in Pisgah National Forest. ‘Twas a beautiful morning, an awesome hike, and I always enjoy conversation with Brian. Luke was off leash the duration of the almost 2-hour walk and we didn’t see anyone else on the trail. Just the way I like it. I rested from strength and conditioning.
Luke and I went for a 4-mile walk at the Biltmore this morning and I talked to my mother for the duration of the walk as well as during the car ride home. We even talked politics. It’s hard for me to imagine but my mother can certainly recall growing up with segregation.
I ate a bowl of oatmeal and then Luke and I headed downstairs to the gym. I like saying that.
EMOM for 55 minutes
Floor press + sumo deadlift high pull + power clean + push press + back squat
Rounds 1-10 @ 95, 11-20 @ 100, 21-25 @ 105, 26-30 @ 110, 31-35 @ 115, 36-40 @ 120, 40-45 @ 125#
Increase weight by 1# for the next 10 rounds working up to 135#
I suck at math. Granted, it often took the remainder of the round to take off and/or put plates on the bar. I used the .5# plates but, uhm, didn’t take into account that 4 1/4 plates equals 2.5#. Read on.
For round 46 I added a 1/2# plate to both sides of the barbell for a total of 121#. Rounds 47-49 were thus 122, 123, & 124#. Then, instead of take off 1/2 plates and adding 2.5# plate, I added 5# plates instead. Ha! Thus round 50 was 135#, with rounds 51-54 being 136, 137, 138, & 139#. I just assumed that the barbell felt heavier because I was tiring.
For the last round I removed the 5# plate and the 4 1/2 plates from the ends of the barbell and replaced them with 10# plates. Because math. My last set was 145#, 10# heavier than I had programmed. Ha! This wasn’t necessarily a bad thing, as I completed the set, albeit I did the SDHP twice as the first time I didn’t lock my knees at full extension. Oh, and 145# is my SDHP 1RM, so there’s that.
This was truly exhausting, and just what I needed.
95# times: between 17 & 14 seconds; 2:41 total
100: between 17 & 14; 2:38
105: 5 rounds @ 15; 1:15
110: 1 round @ 16, 4 @ 15: 1:16
115: 5 rounds @ 15: 1:15
120: 1 round @ 15, 4 rounds @ 16: 1:19
125: 1 round @ 15, 4 rounds @ 16: 1:19
126 @ 16
127 @ 16
128 @ 17
129 @ 18
136 @ 18
137 @ 19
138 @ 19
139 @ 19
145 @ 26 (2 attempts SDHP)
Total time = 14:31
The main reasons the times got slower, in all honesty, was because as the weight got heavier I was more cautious lowering the bar behind my head and neck and onto my shoulders. As I should be. Yes, just under 15 minutes of work spread out over 55 minutes. Did my heart rate increase? Yes. Did I sweat profusely? Yes. Did I lift heavy shit? Yes. Did I focus on proper form and execution? Yes. Did I get in a great workout? Yes. Is my programmer dreamy? Hell, yes.