Tried to run faster because intervals. Still doing forefoot (midfoot?) striking. I land on the balls of my feet and my heels just barely touch down.
What shoes are you running in? I switched to forefoot striking in 2009 after reading Born to Run. I run a lot in Vibrams, but I have also found that Altras work well with their zero drop soles.
Regarding the run/walk stuff, you might try keeping the run/walk ratio the same but reducing the walk time to 30 seconds. So it would be 75 sec run with 30 sec run. Jeff Galloway recommends not walking more than 30 seconds, and I have found that by the end of 30 seconds I am ready to go again.
I'm running in an old pair of spikeless track shoes, which are old school minimalist shoes with almost zero heel height.
I chose the 5:00/2:00 because it was one of my favorite intervals from a program I ran on the Assault Bike. I was running hard enough to be desperately (maybe not THAT desperately) checking my watch around the 4:00 mark, and feeling not quite recovered after the 2:00 rest (I think I started slowing after the first 2 rounds).
Next time I'll try to the 75/30" protocol (and find an interval timer app). Is the goal to slowly increase the running and decrease the walking?
Preworkout nutrition: 2 uncrustables and a cup of cold coffee. The uncrustables have been sitting in the freezer for months because no one likes them (including me) but I was starving so I ate them toasted. Not worth the calories.
Deadlift 315x3x8
Feeling good never felt better.
Landmine Shrug Row +155x 14, 12
Arnold Press 55x 15, 16. I got distracted and took an 8:00 rest lol.
Incline DB Curl 30x 14, 12
Rounds of;
5 pullups
10 pushups
15 squats
OT 2:00 x 5 with a 24# vest.
That vest sure ratchets up the difficulty level. For your punishment for eating a bajillion calories worth of uncrustables.
broseph wrote: ↑Thu Apr 18, 2024 2:42 pm
Next time I'll try to the 75/30" protocol (and find an interval timer app). Is the goal to slowly increase the running and decrease the walking?
I guess that depends on your goal. If you follow the 80/20 rule where 80% of your time running is easy, then you do easy runs without huffing puffing and with good cadence (170-180 strides per minute). If you aren't good at cardio (me), then you need to add walk breaks to keep from breathing hard or slowing your cadence. My goal is to stretch the time spent running with good cadence, while I keep the walks the same length. Right now my bouts running are at about 9:00-9:15/mi pace. If I can eventually sustain that pace while breathing easily, then I won't need to do the run/walk protocol. For the other 20%, where you work harder than easy, then I think you can forget thinking about run/walk (other than walking between intervals as necessary). Here the goal is to really stress the cardio system. The walk breaks in run/walk easy runs are to keep you from doing that. I hope that makes sense.
Last edited by JohnHelton on Fri Apr 19, 2024 6:53 am, edited 3 times in total.
The uncrustables have been sitting in the freezer for months because no one likes them (including me) but I was starving so I ate them toasted. Not worth the calories.
This is something that I always think about if I know Im feeling the urge for some "junk" food. If its going to be unhealthy, it better be delicious, rather than just satisfying the craving.
Farmers Carry, 100# x 30 yards x 10 (14:32)
Suitcase Carry, 38# x 60 yards x 4 (5:11)
Waiters Carry, 38# x 60 yards x 4 (2:46)
22:30 Total Time
I made my own super simple farmers carry implements that use cinder blocks as weights, and each block weighs ~38 pounds. So that's what I used for the suitcase and waiters too.
That weight and distance was really nice for the uneven work- I think I could add volume and speed for progressive overload. Farmer handles still feel like grip work so I used straps for the first 6 laps.
The uncrustables have been sitting in the freezer for months because no one likes them (including me) but I was starving so I ate them toasted. Not worth the calories.
This is something that I always think about if I know Im feeling the urge for some "junk" food. If its going to be unhealthy, it better be delicious, rather than just satisfying the craving.
For sure. I never feel guilt after intentionally indulging in something truly delicious. I do feel guilt after eating shitty work cake, uncrustables, generic potluck garbage, etc.
Bodyweight 189#
Should've grabbed a waist circ on such a light morning but I forgot.
Bench 275x3x5
These felt heavy, but I haven't flat benched in almost a month (!) and my hands and wrists are handburger (and wristburger) from yesterday's carries and this morning's construction project (I build a push/pull sled).
BTN Press 95x 14, 12, 12
I'm not loving the behind the neck thing. Nothing hurts, but it feels like things are being stretched in a bad way. I also kind of end up wide-grip-french-pressing it due to lack of shoulder mobility.
Dips +50x 12, 10
Skipping squats because my low back and core are kind of fried from the carries (I'm still trying to baby my back). Maybe I'll go play with my new sled.
broseph wrote: ↑Sat Apr 20, 2024 3:02 pm
BTN Press 95x 14, 12, 12
I'm not loving the behind the neck thing. Nothing hurts, but it feels like things are being stretched in a bad way. I also kind of end up wide-grip-french-pressing it due to lack of shoulder mobility.
Just gonna keep spamming your log about how much this godawful movement sucks. I can think of one use for it: do a set of them just before doing regular overhead presses, and bask in the glory of something feeling so incredibly right.
broseph wrote: ↑Sat Apr 20, 2024 3:02 pm
BTN Press 95x 14, 12, 12
I'm not loving the behind the neck thing. Nothing hurts, but it feels like things are being stretched in a bad way. I also kind of end up wide-grip-french-pressing it due to lack of shoulder mobility.
Just gonna keep spamming your log about how much this godawful movement sucks. I can think of one use for it: do a set of them just before doing regular overhead presses, and bask in the glory of something feeling so incredibly right.
My dude. I didn’t bother logging it as such, but that last set was done the regular way and it was great.
I've been around 190# for 6 months, this morning's waist circumference was 33", and maintenance is extremely intuitive for me. I probably eat ~2600 cal/day of "healthy" food, and 800-1000 of garbage.*
I have ulcerative colitis, and I think the garbage is starting to catch up me with as evidenced by recent flair ups correlating with increased garbage. So the plan before deciding to bulk was to get more clean calories and decrease the junk food.
So I've put myself in the interesting position of wanting to eat more calories while simultaneously eating less junk. I'm planning on adding more healthy fats to my meals, but I'm worried it will increase satiety and I'll end up, once again, maintaining instead of gaining. I really don't want to count macros and force myself to eat uncomfortable amounts of clean food. We'll see!
*healthy food = fruits, vegetables, lean proteins, rice, nuts, and oats
garbage = 5 fun size snickers or 3 servings of kids cereal after 2 of my 4 daily healthy meals and icecream before bed
Bodyweight 188.5#
Waist Circumference 33"
Begins a bulk, weighs in light.
RDL 225x3x8
Landmine Shrug Row +160x 14, 10, 10
BB Curl 115x 8, 8, 6
Single Leg Calf Raise, alternating sides without rest;
12, 10, 9
Tib Raise 30x 20, 18
Later...
Sled Work;
134#
pushed 100 feet
pulled 100 feet
Took about 15:00 because I was figuring out the best way to set up the chains for pulling. Also, it kicked my ass- can confirm the sled is a very unique experience.
broseph wrote: ↑Sun Apr 21, 2024 8:17 amI've been around 190# for 6 months, this morning's waist circumference was 33"
Godamnit.
I mean I knew this, but in my mind I’ve made you 220 or so in order to explain how fucking much stronger you are than me. (I’m currently around 210 and have been for maybe the past two months.) It’s not even the big movements (I just tell myself that if I put on a belt I’d squat and pull 500, no problem!) but stuff like curling for 20 reps what I curl for 5 reps.
Trying to look at this glass half full, I guess I can lose 20 lbs and not have to worry about what strength I have tanking. Maybe.
As Qui-Gon-Jinn wisely said; “there’s always a bigger fish.”
I tell myself this when I “lose” to my imaginary microcompetitions with strangers. In my tiny world, I’m one of the strongest, leanest people. But then I’ll go to one of my wife’s Xfit competitions and find myself middle of the pack at best.
As an insecure asshole, it can make me feel frustrated and inadequate (about fucking lifting weights and being lean who cares lmfao?!?). But I tell myself I’m doing the best I reasonably can with the hand I was dealt and am comforted. I do this in all areas of life.
broseph wrote: ↑Mon Apr 22, 2024 4:53 am
@DCR I am humbled by your compliments.
As Qui-Gon-Jinn wisely said; “there’s always a bigger fish.”
I tell myself this when I “lose” to my imaginary microcompetitions with strangers. In my tiny world, I’m one of the strongest, leanest people. But then I’ll go to one of my wife’s Xfit competitions and find myself middle of the pack at best.
As an insecure asshole, it can make me feel frustrated and inadequate (about fucking lifting weights and being lean who cares lmfao?!?). But I tell myself I’m doing the best I reasonably can with the hand I was dealt and am comforted. I do this in all areas of life.
A markedly thoughtful response to a guy on a niche hobby forum bitching about curls. Noted and thanks - seriously.
Might join y'all in the bulk, except that my goal would be to eat as much healthy stuff as possible. I think that "bulk" would result in a deficit, which says everything about what I eat (and drink) now. Will have to wait a week, though - doing a weekend in Houston this weekend, just to get out of dodge and explore somewhere new, and holy shit there are a lot of microbreweries there.
DCR wrote: ↑Mon Apr 22, 2024 10:22 am
Might join y'all in the bulk, except that my goal would be to eat as much healthy stuff as possible. I think that "bulk" would result in a deficit, which says everything about what I eat (and drink) now. Will have to wait a week, though - doing a weekend in Houston this weekend, just to get out of dodge and explore somewhere new, and holy shit there are a lot of microbreweries there.
I'm very lucky, calorically speaking, that I don't love alcohol. I can sit down and appreciate a craft beer or a tumbler of scotch, but it's one and done, and even then on rare(ish) occasion.
Incline Bench 155x 14, 12, 10 @EZPZ
Video showing @DCR my patented head hook technique to prevent sliding down an inclined flat bench:
SSB Squat 295x3x8 @MediumPZ
Mudvayne gives me strength. Seriously, I wasn't feeling a third set so I put on Dig, which always gets me in the mood. For your unashamed love of numetal.
LTE 128x3x10
Elbows feeling a kind of way so I took it easy.
Calf Raise BW x 26, 24, 20
Time to add weight. Not that it matters because my calves will never grow. But by training them several times every week at least I can say I tried. For your waste of fucking time.
Tib Raise 30x 22, 18, ?
Lost count on the last set who cares. These are to help with knee pain, and I am not troubled by the lack of monstrous tibialis anterior muscles.
broseph wrote: ↑Tue Apr 23, 2024 2:41 pm
Video showing DCR my patented head hook technique to prevent sliding down an inclined flat bench:
It's what I envisioned generally, except in my mind it was far more extreme... like your gaze being at the wall behind you. I'm glad to have been wrong.
broseph wrote: ↑Tue Apr 23, 2024 2:41 pm
SSB Squat 295x3x8 @MediumPZ
Mudvayne gives me strength. Seriously, I wasn't feeling a third set so I put on Dig, which always gets me in the mood. For your unashamed love of numetal.
You a Devildriver guy? Not nu-metal but adjacent due to Dez' time in Coal Chamber. They've been so dumb for 20 years and I love it all.
DCR wrote: ↑Tue Apr 23, 2024 3:43 pm
You a Devildriver guy? Not nu-metal but adjacent due to Dez' time in Coal Chamber. They've been so dumb for 20 years and I love it all.
DCR wrote: ↑Tue Apr 23, 2024 3:43 pm
You a Devildriver guy? Not nu-metal but adjacent due to Dez' time in Coal Chamber. They've been so dumb for 20 years and I love it all.
I’ll check it out!
The Last Kind Words and Pray for Villains are the places to start.
DCR wrote: ↑Mon Apr 22, 2024 10:22 am
Might join y'all in the bulk, except that my goal would be to eat as much healthy stuff as possible. I think that "bulk" would result in a deficit, which says everything about what I eat (and drink) now. Will have to wait a week, though - doing a weekend in Houston this weekend, just to get out of dodge and explore somewhere new, and holy shit there are a lot of microbreweries there.
I'm very lucky, calorically speaking, that I don't love alcohol. I can sit down and appreciate a craft beer or a tumbler of scotch, but it's one and done, and even then on rare(ish) occasion.
