Iamsmu Did Do

[iamsmu]

BW ?

Warm Up
chest 2 bar pull up x5
muscle up (blue) x2

I had to stop the muscle ups. My right shoulder was killing me on the bar dips. I thought it might be better. Nope.

Headstand Push Up
BW x3,11 (PR), 4,4,4

Lateral Raise
25 x10,10,10

Dumbbell Incline Fly
40 x12,12,12,12,12

High Explosive Pull Up
BW x5,5

I stopped. Didn't feel like doing anything else and my elbows are cranky. I'll do an upper body metcon tomorrow.

[iamsmu]

BW 208.5

Run (Intervals)
best: .51 in 3:19; .25 in 1:23

I was planning on testing a mile, but I couldn't hold the 6:30 pace and stopped at .5ish. I think I can build up to a 6:30 mile. . . . I went out at 12:30 and was hungry. I can do better, I think. . . . Did a few half miles. Walked in between. Sprinted the last .25 in 1:23. My feet kept slipping on on the gravel. Had to weave around some people. Not the best spot to do that. I need different shoes or a better surface. I'm going to go to a school track next week to run some laps. I don't trust the GPS to tell me when to stop. Also, I do much better if I have a physical landmark in front of me that I need to reach.

Mega Hex Bar DL (low)
70x10
160x10
250x10
340x10
370x5,5,5

Army Knee Tuck
BWx20

Knees to Elbows
BWx20

Sit Up
ab mat x50

I did yard work between sets. I hit some dog shit with the weed eater in the area between the sidewalk and the street. It splattered all over. There was some on my goggles. I couldn't find the culprit on the surveillance footage. . . . That ended my workout early. That and the guy behind me was cooking some sea monster on his stinky grill. Time to go in.

[iamsmu]

Walk (aka MAF run)
4.8 miles in 1h21m

Average HR 91. Max 121 (when I thought I might shit myself and have to go off into the cemetery and come back shirtless)

Crick in the neck. Waiting to lever until tomorrow.

[iamsmu]

Run (HR)
4.7 miles in 45:25

Nice and easy. Average HR was 152. Tried to stay under 150 for the most part. I got into the 160s on a couple hills, but I was able to keep it down. Had to go slow though. Not as slow as last time. But it was cooler out. . . . I ran a slightly different route and it turned out to be the exact distance as my normal route. I'll add a half mile to the next slow run.

Lever
adv tuck + skin the cat x8s+1
full front lever + back lever x5s+5s
1 leg hold x10s,10s
straddle fl x6s
fl negative x5,5
fl raise + pump x10,10,10

[iamsmu]

BW ?

Bench Press
45x10
95x10
135x10
185x10,10,10,10,10,10,10

Dumbbell Fly
40x12,12,12,12,12,12


I didn't feel like lifting. Just doing something while I cleaned up some basement storage.

[iamsmu]

BW ?

Run \ Walk (intervals)
3.35 miles in 33:47

Ran some, walked some. Tried to run at a brisk pace that I couldn't maintain for long. Something like 1 mile, .5 miles, .25, .5, .25. . . . Ran all the hills.

Walk
3 miles in ~50 minutes.

It was nice out.

High Explosive Pull Up
BWx5

Front Lever
adv tuck hold x5s
full front lever + back lever x6s + 3s

High Explosive Pull Up
BWx5,5

Chin Up
BW+50x5
BW+95x5,5,5
BW+50x10,10,10

Sit Up
ab mat x50

Knees to Elbows
BWx20

Didn't feel like squatting. I'll do some tomorrow.

[iamsmu]

BW 207.8

Walk
3 miles

Squat
45x10
135x5
185x5
225x5
275x5,5

Dumbbell Lunge
80x20,20

RDL
135x5
225x10,10

.50 GI Jane
burpee pull up x50 in 6:32

Slow and steady. And I still felt like I was going to die at the end. How anyone could do 100 in just over 10 min. is hard to understand. . . .

[OrderInChaos]

You're a fucking savage, great work man. Starting a METCON heavy block next week, lifting is scaling back. I'll have to try GI Jane, or half Jane, at least a couple times in the 5 weeks!

[iamsmu]

BW ?

Run (~HR)
4.7 miles in 444:21

I tried to keep my HR below 150, but it was hot. After about 2 miles it went into the 150s. Did the last half mile in the 170s.

Standing Press
45x10
95x5
135x1
165x1
185x1
165x1
135x5,5,5,5,5

The headstand press shorten the range of motion too much. I had trouble getting the 185 above the forehead sticking point.

Incline DB Fly
40x15,15,15,15,15

Pull Down
95x10,10,10

Didn't feel like doing much. Tended to the garden mostly.

[iamsmu]

Friday

Rest

Saturday

Lever
adv tuck hold x10s
front lever x6s
tuck row x6,6,6
l-sit to fl x5
straddle hold x6s
switch legs x8,8
dragon flag raise x5,8

Sunday

Run
3.75 in 33:47

25% of this was above 167 hr.

It was 90+ out. Too hot. I stopped at the start of the path on the way back and walked the half mile home. Setup a sprinkler in the driveway to cool down.

[iamsmu]

BW ?

Run \ Walk (interval)
2.65 miles in 25:37

Went out peak heat to run a little. Did a mile and a quarter fast, walked, ran some, walked some, ran some. . . .

Bench Press
45x10
95x10
135x5
185x5
225x5,5,5,5

Holy shit I've lost a lot of strength. That felt difficult. Maybe the heat had something to do with it. Not sure how much is due to weight loss.

Dumbbell Fly
40x12,12,12,12,12

Hammer Curl
40x10,10,10,10

Hollow Body Hold
60s

It's been a while. Losing endurance on these a bit. That was harder than I remember.

[iamsmu]

BW ?

Mega Hex Bar DL (low handle)
70x10
160x10
250x10
340x5
360x5,5,5

Headstand Push Up
BWx5,5,5,5,4,4

super setted with

Situp
ab mat x25,25,25,25

Jumping Lunge
BWx20

Run
~1 mile in 7:16

This isn't quite a mile. I'll have to add something. I did the lunges so I'd be running with fatigued legs in heavy shoes. Trying to simulate Murph conditions without doing Cindy. . . .

[iamsmu]

BW ?

Run (~HR)
4.7 miles in 43:49

I tired to keep my HR down. But it climbed up half way through and I could barely keep it at 160. Too hot.

Lever
adv tuck hold + skin the cat + 6s+1
full FL hold x5s,4s,3s
one leg hold x10s
full negative x5,5
raise + pump x10,10,10

[iamsmu]

BW 207.6

Incline Bench
45x10,5
95x10
135x10
155x10,10,10,10

Incline Dumbbell Fly
40x15,15,15,15

super setted with

Situp
ab mat x20,20,20,20

Chin Up
BW+50x10,10,10

Push Up
BWx35,20,25

My waist after the workout was 34 kind of flexed, more like 35 relaxed. Abs were a little swollen from the situps. I need to do the relaxed, prego, vacuum thing again. Measuring from my navel. My lats or something on my back now comes down to just above that point.

[iamsmu]

BW ?

Deadlift (W1D1)
135x5
225x5
290x8,8,8
315x5
335x2,2
365x1

Headstand Press
BWx8,6,6

Run
3.4 miles in 32:11 (three hills)

[My watch is consistently giving me distances that are under what I get from gmap pedometer. The map says 3.57. . . ]

Ran right after deadlifting just to see.

I haven't done normal deadlifts in a while. This felt light, but my grip endurance is gone.

I did the first day of the introductory two week phase of a Smolov program. Maybe I can get used to deadlifting again in two weeks. . . . I could always just do the Smolov with the hex bar. Might as well do some deadlifting. I'm not sure I'm going to do the program. I just want to see what the brutal weeks are like. I might stop after the first week. I set in a 1RM of 515 and am working off of a light 450 training max.

[OrderInChaos]

[My watch is consistently giving me distances that are under what I get from gmap pedometer. The map says 3.57. . . ]

Does your route strictly follow a road-side trail, or does it include some pedestrian only trail that's not in google maps? I've used gmaps itself to chart 1.5 and 2 mile courses for mock PFTs in the past for the exact reason that Strava, NRC, etc. seem to deviate a bit and can't track out-and-back halfway points with much accuracy.[/quote]

Ran right after deadlifting just to see.

Alex Viada likes using lifting fatigue as a factor in weekly cycles for a runner-lifter - usually, heavy lift lower precedes the weekly long run by a day, allegedly leaving you glycogen depleted and DOMS-impacted but able to crank out 90-120min of aerobic pace running at low intensity.

Heavy-ish DLs before running often force me to drop "Easy pace" from 9:30-10:30 to like 11:30 to 12 - again allegedly, still getting the aerobic benefits and run economy, osteoblast stressor, blah of a "fresher" run.

I did the first day of the introductory two week phase of a Smolov program. Maybe I can get used to deadlifting again in two weeks. . . . I could always just do the Smolov with the hex bar. Might as well do some deadlifting. I'm not sure I'm going to do the program. I just want to see what the brutal weeks are like. I might stop after the first week. I set in a 1RM of 515 and am working off of a light 450 training max.

If you just want the rougher parts, what about Smolov Jr (the bench scheme) for your HBDL? It's 3 weeks total, no 2 week intro phase, same rough day 3/4.

I might actually like a single-lift focus Smolov thing with HVLF schemes in between days. Something like
(setsxreps)
W1
1: 4x9@70%
2: 8-11x4@67%
3: 5x7@75%
4: 8-11x6@72%
W2
1: 7x5@80% [fuck this day]
2: 8-11x4@67%
3: 10x3@85%
4: 8-11x6@72%

A "2-5 singles @90%, 6 sets of 4 @70-74%" day could be a good addition or replacement for my Days 2/4, too.

TBH Day 3 seems like the worst day in the program. I may run Smolov Jr later this summer but would probably change that day to 9x4, 11x3, something... maybe also dropping the 10x3 to 8x2 or so? Probably worth at least one unaltered run.

[iamsmu]

Walk
4.9 miles, in the rain

------

My upper back, forearms, and hamstrings are sore from deadlifting. It's been a while.

------

[My watch is consistently giving me distances that are under what I get from gmap pedometer. The map says 3.57. . . ]

Does your route strictly follow a road-side trail, or does it include some pedestrian only trail that's not in google maps? I've used gmaps itself to chart 1.5 and 2 mile courses for mock PFTs in the past for the exact reason that Strava, NRC, etc. seem to deviate a bit and can't track out-and-back halfway points with much accuracy.

For a good chunk I'm on path in the wide median between the directions of a road. It seems like it should be longer, since the path moves left and right in the space between the roads.

If you just want the rougher parts, what about Smolov Jr (the bench scheme) for your HBDL? It's 3 weeks total, no 2 week intro phase, same rough day 3/4.

I might actually like a single-lift focus Smolov thing with HVLF schemes in between days. Something like
(setsxreps)
W1
1: 4x9@70%
2: 8-11x4@67%
3: 5x7@75%
4: 8-11x6@72%
W2
1: 7x5@80% [fuck this day]
2: 8-11x4@67%
3: 10x3@85%
4: 8-11x6@72%

A "2-5 singles @90%, 6 sets of 4 @70-74%" day could be a good addition or replacement for my Days 2/4, too.

TBH Day 3 seems like the worst day in the program. I may run Smolov Jr later this summer but would probably change that day to 9x4, 11x3, something... maybe also dropping the 10x3 to 8x2 or so? Probably worth at least one unaltered run.

That's an interesting idea. Thanks. I'm probably going to put this off until winter. This isn't compatible with the amount of conditioning I'm trying to do.

I'm going to go through week 3 at this low training max estimate just to see. I'm not really training at this point, just messing around. . . . I could probably do it for bench while running. But nothing lower. Not now at least. I plan on increasing the running and adding in more metcons. I really want to work on the full GI Jane.

One thing that seems to be happening is that as I work on some of this endurance stuff, I'm getting weaker. Explosiveness and 1RM strength is decreasing. Though I can do much more. Maybe it's just the weight loss. I dunno just yet.

[iamsmu]

BW ?

Walk
4.85 miles

Still can't get much of a tan.

Lever (assistance day)
adv tuck hold x8s
full front lever hold x5s
adv tuck row x6,6,6
l-sit to fl x5,5
dragon flag raise x10,5
raise + pump x10

[iamsmu]

BW ?

No conditioning today.

Squat
45x10
95x10
135x10
185x10
225x10

Just doing a little to help prevent DOMS.

Bench Press
45x10
95x10
135x10
185x10
195x10,10,10
185x12

Dumbbell Fly
40x12,12,12,12

super setted with

Sit Up
ab mat x20,20,20,20

Chin Up
BW+60 x10,10

[iamsmu]

BW ?

Run (hr)
4.65 in 42:46

I kept my HR down real low for the first 1.5 miles, then it started climbing. I did the second half at 160.

Jumping Muscle Up
BWx5,5,5

My shoulders seemed OK once I widened my grip. Easing back in.

Headstand Push Up
BWx5,5,4,5

Incline Dumbbell Fly
40x15,15,15,15

Mega Hex Bar Deadlift (low)
70x10
160x10
250x10
340x10

Just doing some to ward off DOMS.

Tiger Push Up
bwx8