In high school we referred to the 45 lb barbell weights as the "big dogs." Well, today is the day, my squat poundage moves up to 135 pounds.
workout A:
squat: 5x5x135
Bench: 5x5x105
BBR: 5x5x105
I didn't get a chance to do cardio in my last workout so I'll definitely do some today. I've been having the desire to do some more running, not too much though.
The wrist is still bothering me, so I have to be careful.
Showing posts with label galloway. Show all posts
Showing posts with label galloway. Show all posts
Friday, November 8, 2013
Wednesday, November 6, 2013
Y Meltdown challenge; workout B
Today I start week 6 of StrongLifts 5x5, almost halfway!
Today's lifts:
Squat: 130 (5x5)
OHP: 90 (5x5)
Deadlift:
Cardio:
20 minutes on TM, 4:1::(5.5mph:2.5mph)
Before I tried Jeff Galloway's running method and I think I'll be trying that again. I see no reason to risk injury.
If time permits, some accessory work:
tricep ext: 50x3x8
bicep curl: 55x3x8
chest flye: 80x3x8
lat pulldown: 80x3x8
Then later today, the aforementioned toe raises. I did some running on Monday and felt great afterwards, so I really do think the toe raises make a different. I see no reason to do them every day though, so I'm going to stick with at least 3x per week.
I signed up for the YMCA Meltdown challenge. I weighed in last night at 220.8, so I need to lose at least 2.2 lbs.
Today's lifts:
Squat: 130 (5x5)
OHP: 90 (5x5)
Deadlift:
Cardio:
20 minutes on TM, 4:1::(5.5mph:2.5mph)
Before I tried Jeff Galloway's running method and I think I'll be trying that again. I see no reason to risk injury.
If time permits, some accessory work:
tricep ext: 50x3x8
bicep curl: 55x3x8
chest flye: 80x3x8
lat pulldown: 80x3x8
Then later today, the aforementioned toe raises. I did some running on Monday and felt great afterwards, so I really do think the toe raises make a different. I see no reason to do them every day though, so I'm going to stick with at least 3x per week.
I signed up for the YMCA Meltdown challenge. I weighed in last night at 220.8, so I need to lose at least 2.2 lbs.
Tuesday, February 28, 2012
Run-Walk-Run begins
Time to get back to running. I haven't done any significant running in about 3 weeks so my legs could heal. I joined Planet Fitness so I could do some leg strengthening and low-impact cardio workouts. Now I'm ready to give running another go. I'm going to take a lighter approach this time around and not think about how fast I can finish a half but instead focus on how fast I can finish WITHOUT injury! So, I got Jeff Galloway's Half-Marathon - You Can Do It book and started with the beginner program last night. I have my sights on a Half this October.
Just to recap. Last year, from Jan-Apr I trained for a Half-marathon using Hal Higdon's training guide. I ran, and finished, the Garden Spot Village Half Marathon in April, but not without injury. My shins were just worn out and overused. I couldn't run for about 3 weeks. I then ran my first 5K in Crystal City in July, which was fun, but slightly painful. Running then became something I tried to do 2-3 times a week, but my shins just wouldn't heal. I totally DNF'd a 10K in October then essentially put my running shoes away.
That brings us, or really just me, to the present. As I mentioned, I started the beginner Run-Walk-Run(TM) program. I haven't done a time trial yet, so last night I went with a 9:30 mile. Using the handy chart provided in the book, this means I was to run 4 minutes and walk 1 for 30 minutes.
2-27-2012
Workout: Week 1, workout 1, 30 min run
Time: 30:00
Distance: 2.86
Ratio: 4:1
Some of my concerns:
Once I get into (better) shape, do I continue to do the Run-Walk method?
I'm thinking yes to avoid further injury, or re-injuring my lower legs.
The training program is 38 weeks long. The 35th week is the Half Marathon week.
Each week there are two 30 min runs then one long run. Through the entire training it is like this. This differs from Higdon's method, where the weekday runs were increased in length as time went on. My other concern is that week 33 has me doing a 14 mile long run. Before my longest long run was 10 miles. I guess I just need to learn pacing?
I look forward to my trial on Wednesday... Until then...
I'm going to keep this blog updated, as suggested by Galloway's back so I can look back on it and learn from past experiences.
Ben
@xbenailes
dailymile.com/people/xbenailes
Just to recap. Last year, from Jan-Apr I trained for a Half-marathon using Hal Higdon's training guide. I ran, and finished, the Garden Spot Village Half Marathon in April, but not without injury. My shins were just worn out and overused. I couldn't run for about 3 weeks. I then ran my first 5K in Crystal City in July, which was fun, but slightly painful. Running then became something I tried to do 2-3 times a week, but my shins just wouldn't heal. I totally DNF'd a 10K in October then essentially put my running shoes away.
That brings us, or really just me, to the present. As I mentioned, I started the beginner Run-Walk-Run(TM) program. I haven't done a time trial yet, so last night I went with a 9:30 mile. Using the handy chart provided in the book, this means I was to run 4 minutes and walk 1 for 30 minutes.
2-27-2012
Workout: Week 1, workout 1, 30 min run
Time: 30:00
Distance: 2.86
Ratio: 4:1
Some of my concerns:
Once I get into (better) shape, do I continue to do the Run-Walk method?
I'm thinking yes to avoid further injury, or re-injuring my lower legs.
The training program is 38 weeks long. The 35th week is the Half Marathon week.
Each week there are two 30 min runs then one long run. Through the entire training it is like this. This differs from Higdon's method, where the weekday runs were increased in length as time went on. My other concern is that week 33 has me doing a 14 mile long run. Before my longest long run was 10 miles. I guess I just need to learn pacing?
I look forward to my trial on Wednesday... Until then...
I'm going to keep this blog updated, as suggested by Galloway's back so I can look back on it and learn from past experiences.
Ben
@xbenailes
dailymile.com/people/xbenailes
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