Saturday, October 26, 2013

Almost time to run, almost

Ed. note: I want to give a brief shout out to the competitors in the WKC championships today. My comrade in long cycle, Josh, had a bout of food poisoning after making the trip to Chicago and could not meet his potential when healthy. It was gutsy to lift anyway, and I'm proud of his effort.
My last post detailed the trouble I've been having with sleep lately. That's a real issue, not to be taken lightly. However, I do still get in some good training most days and do still have a schedule for the winter. It is almost time to start conditioning work again, so I've made a little commitment.

I have proven I'm capable of training 5/wk. Going forward, any of those 5 days that I'm too cloudy to lift heavy or lift overhead, I'll run and stretch. Being tired cannot be an excuse forever with a meet in February. Rolling around in bed an extra hour doesn't help as much as one would think, but not feeling guilty and lazy helps more than one would believe. So I got an extra pair of sweats and this radioactive-green fleece top. Yay.

I've decided that deadlift training doesn't do what I need. The heavy swings 3/wk have done more for my hamstrings than 6wks of deadlifting did, and the motion's relevant to my physical therapy, my sport, and my running. Squats shall proceed twice per week, following roughly Nick Horton's Squat Nemesis philosophy.
  • triples to a daily "heavy". I don't benefit much from singles in this sport, but heavy triples is right on the money.
  • the "Dan John" intensifier, 50 reps with bodyweight on the bar
  • sets of cable rows and dips, because they're good for me
That 50-rep finisher is a goal at this point. First session was 20, 15, 10, and 5 at 75% BW. The 20, 15, and 10 were each easy until I got a pain trigger in my damaged knee. After some movement and correctives, the final 5 were easy. The pump... this is supposed to be endurance work, but I get the feeling I'm going to develop some massive thighs this season.

1 comment:

  1. Thanks buddy. It sucked but these things happen. I still enjoyed myself immensely and the trip prior to that was wonderful.

    Glad to see the forward momentum continuing with your training. Rank 1 is gonna be in the books come spring!