A New Training Thread

[atklein90]

I just gotta say it. You are a machine.

I am watching the way you are methodically posting stuff I could never dream of doing. Holy smokes, L4 workouts with R16 at 1:57!

When are you going to race?

Thanks Greg! Regarding racing, I was hoping to go to CRASH-B's this year, but due to a relocation for work in September, new job, new schools, etc, I just didn't have the time to really get in shape. That being said, I would like to go next year.

I am going to do some time trials in April (in my basement unfortunately). I've already done a HM in January (which is the time in my signature). Other than that, I'm at least going to do 500, 1K, 2K, 5K and probably 6K. I'm not sure about a 10K or 30 or 60Minute at this point (and definitely not a FM!), but I guess I'll just have to wait to see how the others go. My goal is to break 6:20 for 2K in April....

[atklein90]

Wednesday March 9

No erg this morning. This is the first week that I skipped a day in the middle of the week. I guess I'll have to see how tomorrow's L2 goes. If I feel really good, maybe I'll stick with 5 days per week. If not, I'll probably throw a very light L3 in on Saturday, which is my normal 1 day off the erg.

So, rather than erg, I slept in an extra 30 minutes (got up at 4:20) then I did 25 minutes of Core in my basement and went to the gym.

Chest:
Supersets
DB Press, lying on ball (3 sets, 90lbs, 12reps, 11reps, 10reps)
DB Fly, lying on ball (3 sets, 52.5lbs, 12, 11, 10)
Pushups, feet on ball, hands on ground (12, 10, 10)

Shoulders:
Supersets
DB Arnold Press, sitting on ball (3 sets, 42.5lbs, 10, 10, 10)
DB Side Lateral Raise (3x10, 27.5lbs)
DB Upright Row (3x10, 27.5lbs)

Triceps:
Supersets
Pushups, hands on ball, feet on bench (3x20)
Pushups, hands on floor, feet on ball, roll ball into core between reps (3x8)
Extensions, lying on ball (3x10, 27.5lbs)

Finished with another 10 minutes of core plus 5 minutes of stretching.

Ending bodyweight: 212.0

I've been following the Paleo diet for about 8-10 weeks now. It's definitely helped me feel much better (far less stomach issues than I'm used to). The one thing that I cheat with is peanut butter though. I have a huge glob every night smashed between two chocolate graham crackers after the kids go to bed. Since it's Ash Wednesday, I think I'm going to give that up for Lent (I'm not a practicing Catholic, but I figure this would be a minor sacrifice). We'll see if I have enough self control to NOT eat that tonight!

[goblin]

I just gotta say it. You are a machine.

I am watching the way you are methodically posting stuff I could never dream of doing. Holy smokes, L4 workouts with R16 at 1:57!

When are you going to race?

Thanks Greg! Regarding racing, I was hoping to go to CRASH-B's this year, but due to a relocation for work in September, new job, new schools, etc, I just didn't have the time to really get in shape. That being said, I would like to go next year.

I am going to do some time trials in April (in my basement unfortunately). I've already done a HM in January (which is the time in my signature). Other than that, I'm at least going to do 500, 1K, 2K, 5K and probably 6K. I'm not sure about a 10K or 30 or 60Minute at this point (and definitely not a FM!), but I guess I'll just have to wait to see how the others go. My goal is to break 6:20 for 2K in April....

I would bet, based on your 1k pyramid, that you'll break 6:15 in April and likely be looking to break 6:10 if u keep up the progress.

[atklein90]

I would bet, based on your 1k pyramid, that you'll break 6:15 in April and likely be looking to break 6:10 if u keep up the progress.

We'll see if I can keep up the progress though...I had a pretty good L2 this morning, one more L4 tomorrow to complete the 2nd 3-week rotation/progression. One more round and I think I'll due a few tests.

[atklein90]

Thursday March 10

L2 - 4x2K

2,000m warmup

1) 1:41.8, 32spm, ending HR=158
2) 1:40.8, 32spm, ending HR=161
3) 1:39.8, 32spm, ending HR=168
4) 1:38.8, 33spm, ending HR=171

Overall average = 1:40.3, 32spm (three weeks ago, I averaged 1:42.0, so continued progress).

1K rest between each (plus I stood up and took a drink of water, toweled my head off, and breathed for a minute, so about 5:30 total rest between each rep). 4000m total rest meters, 2:08.1average pace for the rest.

1,000m warmdown

Overall, I felt pretty good. I think the day of rest from the erg yesterday really helped. But, looking at my total meters for the week, I may have to row a light 10K on Saturday now, just to keep the meters up. Not sure if overall meters matter or just quality?

Forgot to weigh myself after my workout, but I would guess I was about 213.0

[hjs]

You are already close if not at sub 6.20 atm. Your training goes very well

[atklein90]

Friday March 11

L4 - 172, 176, 180, 176

10,437m
1:55.0/500ave
14.8mps

Overall, felt very good.

Following the erg, I went to the gym:

Legs:
Split Squat (3x15)
Assisted Pistols (1x8)
Stiff Leg Deadlifts (3x10, 155lbs)

Back:
Pulldowns (3x10, 180)
Straight Arm Pulldowns (3x10, 75)
Bentover BB Row (3x10, 115)
DB Row (2x12, 55lbs)

Biceps:
DB Curl (4x10, 40lbs)
Incline DB Curl (2x12, 30)
Hammer DB Curl (2x12, 30)

Ending Bodyweight: 211.0

[atklein90]

Saturday March 12

No erg today...

Went to the gym though:

Chest:
Bench Press (135x15, 205x10, 215x10, 225x7, 235x6, 245x4)
Incline DB Press (3x9, 80lbs)
Incline DB Fly (2x12, 50lbs)
Cable Fly (1x15, 70lbs)

Shoulders:
DB Press (50x12, 55x10, 60x10, 65x8)
DB Upright Row (3x10, 42.5lbs)
Side Lateral Raises (3x10, 30lbs)

Triceps
Scull Crushers (3x12, 110) superset with Overhead Extensions using a plate (3x10, 45lbs)
Dips (3x12)
Pushdowns (3x12, 140lbs)

Ending Bodyweight: 212.5

I had intended to get up and do a light row this morning, but I just couldn't get out of bed. Either way, on 5 days of work on the erg this week, I was able to get just over 74K in. Not sure if that's enough volume, but if my intervals continue to improve, I'm OK with it.

Long L4 tomorrow morning....

[atklein90]

Sunday March 13

L4 - 70 minutes - 172, 176, 180, 176, 180, 176, 172

Ref Pace = 1:36
14.76mps actual, 14.60mps target
18,316 actual meters, 17,992 target meters

Overall, the workout felt pretty good. I added 6 minutes warmup and cooldown, so total meters ended up just over 21K.

Ending bodyweight: 212.0

[atklein90]

Monday March 14

L1 - 8x500, 500rest

1) 1:33.6, r35, ending HR=158
2) 1:33.4, r35, ending HR=163
3) 1:33.0, r35, ending HR=163
4) 1:32.2, r35, ending HR=167
5) 1:31.8, r35, ending HR=168
6) 1:31.2, r36, ending HR=169
7) 1:30.2, r35, ending HR=170
8) 1:30.3, r36, ending HR=172

Overall Average = 1:32.0

3 weeks ago, the last time I did this workout, my average was 1:33.9, so again, fairly good improvement. I'm a little disappointed in rep# 8 in that I wasn't able to negative split it from #7. I completely ran out of gas. I'm also fighting off a cold that started late yesterday, so hopefully I will be able to keep that at bay since I'm still making good progress.

After the erg, I went to the gym (I was pretty tired and feeling pretty crappy, so I just did 2 sets of everything...):

Legs:
Superset
Single Leg Box Squat (2x15, 5lbs)
Single Leg RDL (2x15, 27.5)
Wallballs (2x15, 20lbs)

Back:
Deadlifts (135x12, 225x10, 255x8, 275x6)
Superset:
Pullups (2x10)
Reverse Rows (2x12)
Bentover DB Laterals (2x12, 27.5)
Renegade Row (1x8)

Biceps:
BB Curl (3x12, 85lbs)
DB Hammer Curl (2x12, 27.5lbs)

Ending Bodyweight: 212.5

[aharmer]

1:32 on that workout is fantastic. Really looking forward to seeing the 2k trial next month.

[atklein90]

1:32 on that workout is fantastic. Really looking forward to seeing the 2k trial next month.

Thanks! I'm looking forward to it too....

[atklein90]

Tuesday March 15

L3 - 2x7500

1) 1:52.5, r24, ending HR 138
2) 1:51.6, r26, ending HR 142

Overall, this workout felt pretty good. I'm trying to increase the meters each week. Hopefully I'll be able to get to 2x10K at some point, but it may be difficult simply due to time constraints, and having to get to work in the morning.

Ending Bodyweight: 211.5

Tomorrow was supposed to be a day off the erg, but I may end up having to do my L2, just based on my work schedule. We'll see. I hope I can still take it off though as I'm still fighting a cold and a day of rest from Cardio would probably be a good thing right now.

[atklein90]

Wednesday March 16

L2 - 3K, 2.5K, 2K

3K - 1:42.8, 31spm, ending HR-156
2.5K - 1:42.4, 32spm, ending HR-160
2K - 1:41.2, 32spm, ending HR-161

Overall average-1:42.2

Just over a 1 second/500 improvement over three weeks ago. Despite still feeling like garbage from this cold....

Ending bodyweight-211.0

[atklein90]

Thursday March 17

I wasn't going to get on the erg at all today, but then decided to do a very brief, light L4 (20 minutes) just to get something in.

L4 - 2x10'
1) r16-1:56.9, 2,566m
2) r18-1:52.9, 2,658m

Went to the gym for a quick chest workout then:

Chest:
Supersets
DB Press, lying on ball (2x12, 90lbs)
DB Fly, lying on ball (2x12, 52.5lbs)
Pushups, feet on ball, hands on floor (2x12)

Shoulders:
Supersets
DB Arnold Press, sitting on ball (2x10, 40lbs)
DB Side lateral raise (2x10, 25lbs)
DB Upright Row (2x10, 25lbs)

Triceps:
Supersets
Pushups, hands on ball, feet on bench (2x20)
Pushups, hands on floor, feet on ball (2x8)
DB Extensions, lying on ball (2x10, 25lbs)

Ending bodyweight: 211.0