Augeleven’s log

[augeleven]

Spring Basebuilding C2W1D3
ambw=218.6 no binge today
Diet compliance - 4/5

Training Readiness: 4/5

Squat
315x1 @8.5 3 mins rest
275x4 @8.5 2 mins rest
275x1x4. 2 mins rest

Weighted Pullups
bw x3
bw+10 x3
bw+20 x3. break for groceries. (shhhhh)
bw+25 x3x3

superset with
Arnold Press
15x10,
20x15x2
25x15,10,10

Gambetta Leg Circuit
Beginner level
3 rounds of:
10 air squats
5 lunges per leg
5 step-ups per leg
5 jump squats
:30

5 mins rest, then
jogmill
1.1 miles in 15:00
walk a minute at 6:00 and at 11:30

Face-pulls
20(+chains)x15,15,10

Total time 1:47, but I lost 10ish minutes grocery-ing
Squats took about 30 minutes, which is about as much time as I want to spend.
I may cap weighted pullups, Arnie presses, and leg circuit at 10 minutes each, and move the press to between the circuit and the jog.

[augeleven]

Spring Basebuilding C2W1D4
ambw=219.0
Diet compliance -critical fail. 4/6

Training Readiness: 4/5

Press, from the floor
105x8 @8
105x4x5 2 min rest
Left wrist couldn’t tolerate snatch grip

Bench
175x8 @6
195x8 @8
195x4x5

superset
Trap bar row
160x8x3
Trap bar shrug
160x15,12,10

-ups, push/pull
skipped

Face-pulls
skipped

[augeleven]

Spring Basebuilding C2W1D5
ambw=221.2 ok day today, no binge
Diet compliance - 4/7

Training Readiness: 5/5

jog long run
4:08 mi in 54:00 3:1 ratio

Did my 3.6 mile loop 4 minutes faster, so I tacked on an extra half mile. I think I’m gonna move to 4:1 on this.

[augeleven]

Spring Basebuilding C2W1D6
ambw=218.6
Diet compliance - 4/8 meh, let's say no, but close. I did log everything in map though, so...

Training Readiness: 4/5
DeFranco's Simple 6 and front rack mob
Front Squat
205x3x5
used zombie squats and finger grip front rack up to 145
last rep paused breathing until I found out if my upper back is taxed with straps.
TBDL
250x Aaaagh my knees!
High handles hurt too. no bueno.

db incline bench
40x15x3 too easy
40x10 with squeeze. I like! :sixthumbsupemojis:

Gambetta Leg Circuit
Beginner level
3 rounds of:
10 air squats
5 lunges per leg
5 step-ups per leg
5 jump squats
1 min rest after each round, no intracircuit rest.
6:25

TB RDL
160x8x3 last rep held for a bit. that should become a thing...
gotta do something deadlifts are out,
Face-pulls
20(+chains)x15,15,10

Total time 1:20, but I'm still working through new exercise set-up, This should be under an hour eventually.
Also, next time we add curls!

[augeleven]

Spring Basebuilding C2W2D1
ambw=221.0 unwhoosh.
Training Readiness: 4/5

Push Press
135x1, 145x1
155x1 hard?
165x fail
135x1x2 each rep started with a misfire
125x1x2
CGBPfrom the floor, 1-2 min rest
185x5x5

jogmillshort run
1.2 mi in 16:00
took a minute walk at 10:00
probably could have done the whole thing. next time

Cin (Cindy - no squats
6 rounds of
5 pull-ups
10 push-ups
done in 10:30

whole thing took too long
shoulders are janky.

[augeleven]

Spring Basebuilding C2W2D2
ambw=N/M
Diet compliance - 4/11. Not much of a cut. Tomorrow’s another day

Training Readiness: 5/5
jogmedium run
2.58 mi in 34:22 5:1 ratio

[JFick]

you do a lot of stuff!

what is the basic structure to your running?

[augeleven]

what is the basic structure to your running?

I'm combining an upper/lower split with how Hal Higdon sets up his week for novice half marathon/basebuilding, which I've had luck doing.

His basic structure is
M-rest
T-short run
W-medium run
R-short run
F-rest
Sa-Long run
Su-cross train

Here's my week: (Right now my Monday is on Saturday...)
M- Upper strength, short jog, upper metcon thing
T- Medium jog
W-Lower strength, short jog, lower retcon thing
R-Upper strength, upper metcon thing
F-Long run
Sa - Lower Strength, lower metcon thing

instead of adding more time/distance, I'm upping my run:walk ratio. I'm trying to run as slow as possible for now to keep training the run and squat concurrently. Knock on wood, I haven't imploded yet.

[augeleven]

Spring Basebuilding C2W1D3
ambw=219.6 no binge today
Diet compliance - 5/12 Monday=try again

Training Readiness: 5/5

Squat
285x2
315x1 @9.5 2 mins rest harder than last week.
275x2x3 2 mins rest
Good Mornings
95x a lot
115x a lot
135x8

Squeeze Press
40s x15. incline
40s x15,15,14 1 min rest

jogmill
1 mile in 13:00 no walking!

Weighted Pullups1min rest
bw x5
bw+10 x4
bw+20 x3x5
bw+10x4
bw x5

Gambetta Leg Circuit
Beginner level
3 rounds of:
10 air squats
5 lunges per leg
5 step-ups per leg
5 jump squats
no break between exercises. 1 min rest between sets

Total time 1:36, but I lost 10ish minutes grocery-ing
Forgot the order and jogged before the leg circuit. I didn't die.

[JFick]

what is the basic structure to your running?

I'm combining an upper/lower split with how Hal Higdon sets up his week for novice half marathon/basebuilding, which I've had luck doing.

His basic structure is
M-rest
T-short run
W-medium run
R-short run
F-rest
Sa-Long run
Su-cross train

Here's my week: (Right now my Monday is on Saturday...)
M- Upper strength, short jog, upper metcon thing
T- Medium jog
W-Lower strength, short jog, lower retcon thing
R-Upper strength, upper metcon thing
F-Long run
Sa - Lower Strength, lower metcon thing

instead of adding more time/distance, I'm upping my run:walk ratio. I'm trying to run as slow as possible for now to keep training the run and squat concurrently. Knock on wood, I haven't imploded yet.

cool. thanks for the write up! i'm gathering ideas for once i'm done with c25k. i like the basis of the set up you got going

[augeleven]

Spring Basebuilding C2W2D4
ambw=218.6
Diet compliance - not as bad as could have been. 5/13

Training Readiness: 3/5

Bench
185x5
205x5
225x6 @10. ties year old rep pr, again...
225x3x4 2 min rest
Press, kneeling
95x5x7 short rest

skipped the extra. Done after a late night D&D. Last one as DM. cool.
tomorrow?

[augeleven]

Spring Basebuilding C2W1D5
ambw=221 another binge day also no d sad keep and feel like crap

Training Readiness: 1/5 almost put this off. Maybe I should have

jog long run
2.5 mi in 36:00 4:1, took a longish walk break then stopped

[augeleven]

Ugh
ambw=nm. But diet was in check, so yay

Treadmill
3 miles waaaay too long
Started out just running easy, my shin muscles cramped up around 9:00. Did ad-lib walk rest for 3 miles
6 min slow walk rest
1 mile 3:1

Also did 2x20 pushups and some curls, testing the wrist.
Feeling a bit (sweet, compressed 80s lead guitar) lost in the woods...

[augeleven]

oh I forgot to log on Sat 4/25 I did:

Push Press
135x2
145x1@9 These aren't going anywhere
115x3x3 EMOM cleaned each rep
115x3x3,x2 had to move to minute rests. The last set bothered my left knee
Gonna drop Push Press for a bit to lower stress on legs.

CGBP
175x8x3
Tried doing pushup/pullup thing, but shoulders were giving my issues. I know it's #broscience, but I probably need to add in more rowing/pulling

[augeleven]

Training Readiness 1/5

more NDTFP:
squat
135 super loooooong pause
165 maybe 8 second pause? no breathing
205+chains x3x4
superset with:
knee raise pull-ups
bw x5x4
TBDL: still a no-go due to knees

previous block has way too much volume.
gonna just do easy stuff this week and hope my shoulders, knees, ankles, wrists, back, brain, and feet just...chill out.

[augeleven]

Doing stuff

Afternoon:
Stroller jog with the girls
2.25 miles in 30 minutes, than some hill sprints with the littluns.

Afters:
TBDL high handles
300x5x4
Superset with band pullaparts 2 min rest

T handle swings
?? x15,15,12,12
Superset with alternating reverse curls and tricep pushdowns

Log hammer curls
??x10,8
Ab wheelx4

[augeleven]

Trying a work out from Brian Alsruhe’ 4 horsemen
Conditioning:
Pushups EMOMx10
10x3, 5x7

Bench
Work up to 215 felt like @7.5? Uh oh

3 rounds of
TB rows 150x7
Bench (200x9, 185x10, 170x11)
Ab wheel x4
:30 treadmill @7mph
1:30 rest

Assistance 30 seconds each
Banded tricep pushdown downs 20,14,10
Banded jammer curls 20, 14, 10
Banded pullaparts 20,14,10
Rest

Finisher
Treadmile 1:40/:20 11:47
5 minute walk while typing this
75 minutes
E’ery body still asleep
Win

[augeleven]

Day 2 morning crew checking in
Treadmill 2.6 miles 35 minutes variable walk:run ratio
Stopped when the sharp knee pain arrived. Maybe coinciding with bumping the speed
With treadmill I think my speed needs to decrease over the activity?

After yesterday I'm seriously thinking of running Brian Alsruhe's 4 horsemen on an 8 day week
Lower-Upper-Run-Rest
I guess we'll see on Sunday

[augeleven]

Run base building has stalled, so I’m gonna change programs up. I’m running Alsruhe’s 4 horsemen, which is a conditioning focused 12 week thing. I’m gonna try for an 8 day week (lower-upper-run-rest) and do what I can.

Four Horsemen C1W1D1
dethlift
Conditioning (supposed to be Light, still working out that means to me.)
Treadmill 3:1. 1 mile - 13:40

Build
TBDL to 350x1 @6?

Strength
3 rounds of
Swings 50x10
TBDL 320x6,300x7,280x9
Abwheel x 5
Jumping Jacks x 20
Rest 90s, 2 min

Assistance
2 rounds of 30 second AMAP
Front Squat 95x9
TRX leg curls x 12
45 back extensions x 12
Rest 30 seconds

Total time 55 minutes
Had to stop cuz people woke up and I had to Dadd.
Glad for the suffering to be over. I’ll add a round to assistance minimum next time.

Also, inb4

[plaguewielder]

Which one do you prefer?