Daily training. Annual improvements.

[hector]

23 Feb 02 Thursday (Late Night)

Run: just over 5k. Slow as dick.


Read an outstanding article today. (Can’t find it now.) Was on adaptations to slow running vs fast running.
Idea was that fast running made heart adaptations, so your heart can pump more powerfully.
Slow running encouraged micro-vascular development, so more tiny veins.
In the first, with the more powerful heart, more blood could be pumped per unit of time in order to get more oxygen to your muscles.
In the second, with the increased number of tiny veins, your muscles could absorb more oxygen per unit of blood that was pumped to them.
Both types of running brought about bout adaptations to some extent, but each did more of one than the other.

I can safely say my heart is still tiny and weak, but my veins are likely slowly expanding and improving.

[hector]

2023 Feb 04 Sat Night

Main
Deads: 405 x 5 x 5
Bench: 270 x 5 x 5
Bench: 225 x 6 x 6
T-Bar Rows: 210 x 6 x 6

Aux
Scapular Chins: 6s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Deads: 10,125
Bench: (6,750 + 8,100) = 14,850
T-Bar Rows: 7,560
————————————————————
Total: 32,535

#############################

Gotta have a dedicated deadlift day every week.
This is it.
Heard a random tidbit today that the USMC began testing grip strength at their inception in that tavern, and never stopped. Someone has to have done something cool with this data. Going to try to track something down.

I hope Fedor does well tonight.

[KOTJ]

Hope Bader wins

[hector]

2023 Feb 05 Sunday morning

Run: 5k

[hector]

Hope Bader wins

Your wish came true.

[hector]

2023 Feb 05 Sun Night

Deads: 445 x 3s x 1r
Bench: 290 x 2

Easing back into straight bar deadlifts.

[hector]

2023 Feb 06 Monday Night

Main
Ssb Squat: 270 x 5 x 5
Bench: 270 x 3s x 5r
Bench: 250 x 5 x 5
T-Bar Rows (close grip): 210 x 5s x 8r

Aux
Scapular Chins: 5s x 10r

Tonnage
Ssb Squat: 6,750
Bench: (4,050 + 6,250) = 10,300
T-Bar Rows: 8,400
———————————————————-
Total: 25,450

############################

Squats felt great tonight. Bench sets at 270 felt bleh.

T-Bar Rows are as heavy as they’ve ever been, feel good.

Overall, progress is inching forward.

[hector]

2023 Feb 06 Monday (Late Night)

Run: 10k

[augeleven]

2023 Feb 06 Monday (Late Night)

Run: 10k

Hell yeah. Not sure if you’re on a treadmill or not, but I love a late night run outside. Or any run outside.

[hector]

2023 Feb 06 Monday (Late Night)

Run: 10k

Hell yeah. Not sure if you’re on a treadmill or not, but I love a late night run outside. Or any run outside.

Agreed!
No treadmill at my house. This was outside.
I used to like treadmills, but now I hate them. Outside is so much better!!!!!

[hector]

07 Feb 2023 Tuesday Night (singles)

Deads: 440 x 3s x 1r
Bench: 290 x 1 x 1
Bench: 300 x 3s x 1r

I hope I can stay awake to run later tonight. We shall see!!

In other news, State of the Union is tonight.

[media] https://youtube.com/clip/UgkxbAFsN6NrPk ... O-h0lQPym2[/media]

[hector]

2023 Feb 07 Tuesday Late Night

Run: 10k

[hector]

2023 Feb 09 Thursday Evening

Main
Deads: 410 x 3s x 5r
Bench: 270 x 3s x 5r
Bench: 250 x 5s x 6r
T-Bar Rows (wide grip): 210 x 5s x 8r

Aux
Scapular Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Deads: 6,150
Bench: (4,050 + 6,250) = 10,300
T-Bar Rows: 8,400
————————————————————
Tonnage: 24,850

############################

Fuck, everything was heavy today.
I was gasping after Deads. Not normal.
Everything exhausting.
That’s why there’s so little backoff work.
Probably because I’m sick.
While driving to work this morning I vomited on my shirt a few times. All I’d had was coffee, so luckily the consistency wasn’t as gross as it could have been. Little sleep last night. Gross cough when I wake up, gets better through the day.
Luckily I always have extra clothes in my car.
I would have liked to have called in. But I’d already volunteered for a conference and it would have been tough to replace me last minute. There aren’t that many high viability “asks” of me, so I would have looked like a little b if I’d called in.
Whatever.
Day’s over.

[hector]

2023 Feb 10 Friday

Run: 5 miles

Lots of walk breaks. But more running than walking. Good times and furthest I’ve run in years.

[hector]

2023 Feb 11 Saturday Morning

Main
Ssb Squat: 260 x 5 x 5
Bench: 270 x 3s x 5r
Bench: 250 x 5 x 5
T-Bar Rows (close grip): 210 x 5s x 8r

Aux
Scap Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 6,500
Bench: (4,050 + 6,250) = 10,300
T-Bar Rows: 8,400
———————————————————-
Total: 25,600

############################

I’m starting to get used to running and squatting. Not like my squat is improving much, but legs aren’t constantly sore.
I was taken back for a minute at how good my legs felt this morning during squats, even after running last night.
According to my Garmin, my resting heart rate is down to 57. Which is a fuck of an improvement for just over a month of running.

This is a hell of a read if you remember the Nord Stream pipeline attack.

https://seymourhersh.substack.com/p/how ... ord-stream

[hector]

2023 Feb 11 Saturday Evening

Run: Just over an hour outside. Not sure how far.

[hector]

2023 Feb 13 Monday Evening

Main
Deads: 410 x 3s x 5r
Deads: 315 x 6s x 5r
Bench: 270 x 3s x 5r
Bench: 225 x 6 x 6
T-Bar Rows: 210 x 5s x 8r

Aux
Scap Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Deads: (6,150 + 9,450) = 15,600
Bench: (4,050 + 8,100) = 12,150
T-Bar Rows: 8,400
————————————————————
Total: 36,150

############################

Was there any point to the deadlift back off sets of 315 x 6s x 5r?
I don’t know.
Back when I was at my deadlifting peak, pre Covid, my easy backoff sets were with 405.
Fuck, that’s a drop off.
And yet, I’m optimistic for my deadlift in 2023.

Tired AF. And it’s only 9:30pm. Often tired this past week. If I can stay awake a little longer I’ll go for a quick run.

[Renascent]

Was there any point to the deadlift back off sets of 315 x 6s x 5r?

It's more than zero...

[hector]

Was there any point to the deadlift back off sets of 315 x 6s x 5r?

It's more than zero...

Yes it is!!!!!!!
I also think it was good grip work. (Wasn’t using straps.)

Thank you, Renascent!

[hector]

2023 Feb 13 Monday Late-Night

Run: ~5 miles, some walk breaks, our for an hour.

The run was intended to be shorter, but felt great, so I kept going a bit further.