October 12, 2019

SATURDAY 1030 AM

CYCLING (indoor trainer)

Threshold Test

  • Warm up
15 min @ 86-107 Watts
  • 3 min @ 235-257 W
Maximal Efforts
  • Recovery 
5 min @ 107-128 W
Active Recovery-Endurance Ride
  • 1 min @ 278-300 W
Maximal Efforts
  • Recovery 
5 min @ 107-128 W
Active Recovery-Endurance Ride
  • 8 min @ 214-235 W
Threshold Intervals-Maximal Efforts
  • Recovery
 4 min @ 193-214 W
  • 8 min @ 235-278 W
Maximal Efforts
  • Cool Down
10 min @ 86-107 W

August 10, 2019

SATURDAY 10:30 AM

SQUAT
135 lbs x 10r
225 x 1
245 x 1
275 x 1

PULL-UPS (body weight)
1 set x 25 reps (personal best)

SATURDAY 3PM – 9PM
CYCLING  (Velo Cup; Master category 40+; 10 riders)
5 Lap scratch race – 6th
7 Lap win and out – 4th
10 Lap Split Scratch – 4th
Miss and Out – 2nd

Omnium – 4th out of 10  (20 points)

NOTE:

  • AM body weight 172 lbs
  • I took 4th in omnium and 2nd in 50+ My goal was top 5 in the omnium and 3rd in 50+.   I was only three points out of third place.  1st and 3rd place winners are 10-15 years younger than me.
  • I made tactical mistakes that cost me points in all four races.  Especially the first race.  The 5 lap scratch race has one sprint.  There is little room for error.  I stayed on the front the entire race because the speed was so slow.    In the future I need to get off the front after lap one and keep position for the final move.  I could have easily contended for second or third place worth 6 or 4 more points. Instead I got 1 point.
  • I had a good chance to win the final race had I made an earlier move. I have a better long sprint than the winner. Instead I waited too long and when he jumped on the downhill I had to get around another rider on the uphill giving him a speed advantage and I couldn’t cover the gap.  That cost me 2 points.
  • Last year at this event I placed 9th out of 11 riders with 2 points.  With an effective off season plan I expect even better results next year.
  • Something to remember.  Most of my competitors now have 100s of races behind them and have benefit of experience. I’m still learning.

July 10, 2019

WEDNESDAY 4AM

1 SET / 20 REP CIRCUIT (1 minute recovery between exercises)
Push-up
Ab roller
Bench Press – 135 lbs
Pull up – 24reps
Squat – 135 lbs
Kettle bell Snatch – 53 lbs 20R/20L

1.5 mile walk – 40 lb vest

WEDNESDAY 5:30 PM

CYCLING (indoor trainer; 1 hour, 10 mins)
10 min warmup
5 min on tempo zone 5 min off endurance zone x 5
10 min cool down

NOTE

AM Body weight – 172 lbs

May 4, 2019

SATURDAY 7:30 AM

PULL-UPS (body weight)
1 set x 22 reps

10:00 AM

CYCLING  (Criterium Masters Category)
40 minutes  Max heart rate 183 bpm

NOTE:

  • AM body weight 173 lbs
  • Day 12 of 15%-10% body fat program
  • Pull-ups improved by 10-12 since January by doing low volume weighted sets and losing 15 lbs.   22 reps is the most I’ve done in 6 years.  This was without a warmup.  My PR is 23 reps when I was in my early 20s and weighed 145 lbs.
  • The criterium race course was more technical than I expected.  There were three narrow downhill turns and a 400 meter 3% uphill with broken pavement.  Racing open masters age 35+ made it a certainty the race would come apart.  It did within two laps.   For a first crit in 15 years it was an ambitious move on my part, but a good indicator of my fitness level and pack skills.   It took 10 laps just to feel comfortable in three of the turns.  I made too hard an effort at the wrong time in the closing laps (and it cost me a chance for first instead of 3rd in age group.  I was pulling for half a lap when a lead group passed us.  Two of my age group riders resting on my wheel jumped on the back of the group on the uphill and I couldn’t respond quick enough.  I chased for two laps and thought I had a chance to get back but came up short.     Lessons learned:
    • need more speed endurance
    • need to drop another 10 lbs of fat
    • more group riding at max efforts
    • race smarter

 

July 17, 2014

THURSDAY; 6PM

WARMUP 45LB BAR – 20 REPS – RDL/SHRUG/CALF RAISE; OHP; GOODMORNING; OHS

TURKISH GETUP (UP/DOWN EACH SIDE NO RECOVERY = 1 TGU)

95LB Barbell
5 Minute Recovery

105.5lb Barbell (previous best 105 in 11/2007)

 

OVERHEAD PRESS / PLYOMETRIC PUSHUP
135 X 1
pushup
155 X 1
pushup
135 X 4
pushup

KNEELING SINGLE ARM OHP

45s x 5 each side
50lbs x 5 each side
52.5lbs x 5 each side

RING PUSHUP (FEET ELEVATED)
2s x 10rep

July 8, 2010

TRAINING: Thursday; 5PM; GC

ROW
2000Meters – 150watts
5min recovery
2000Meters – 230watts; 7min38.5secs (10 second personal best)

SQUAT
185 x 5

DEADLIFT
3 sets of 225 x 8

BENCH PRESS
2 sets – 185 x 8
1 set – 205 x 3

MEDICINE BALL (overhead slam to ground)
2 sets of 10 (10lb)

PULLUP
3 sets of 3 – body weight (wide grip; 7 secs static hold – L sit at top)
1 set of 10 (+26lbs)

AB/MID TORSO
L-Sit on Dip Bars (low leg) 5 x 8 seconds
V-Up Tuck x 10

KB SNATCH 24kg
1 x 10 each side.

6.14.9

WORKOUT DESCRIPTION Sunday; 9:30AM; Strength

WARMUP – Dynamic Mobility – 30 minutes

DEADLIFT (Conventional)
380lbs x 3

ROWING INTERVALS
500 meters 2min. 6 secs
1 min recovery
500 meters 1min 58 secs
1 min recovery
500 meters 1min 50 secs
4min recovery
250 meters – 46.6 secs (previous best – 47.8)

ATOMIC PUSHUP/LOW ROW

30 Pushups
1 min rest
23 low row (exausted from intervals)

 

Deadlift Personal Best

WORKOUT DESCRIPTION: DEADLIFT 1RM; 7:00PM.

MOBILITY DRILLS

DEADLIFT (1RM:  5 min recovery between sets)
400 x 1 (Conventional)
405 x 1 (Conventional)

WEIGHTED PULLUP
70LB X 3

SPINE/TORSO
Oblique isometric twists

SUMMARY
My last attempt at 400lb was September of last year, and I strained my psoas failing to get it above my shins. Today, 400 was a “warm up” lift. Both reps came off the floor fast, slowed briefly then shot up. Raw lifts – barefoot with some chalk.  At 167lbs a 405lb dead is 2.42 x body weight. My 1RM is probably 410-415. I began active recovery last night – iced my back and lower body and did some mobility work.