Anvil or Hammer


Light jog and plans

Posted in Gym Strength by Mike on November 7, 2006

Took a 1.5 mile jog last night. I felt pretty good and haven’t felt like I am doing much for this cycle of training, plus my need for more aerobics has been bugging me.

The Plan:
This has changed many times, some with the help of other some of my own obsessions. About a week ago, here is how it looked, and this is still the core:
Sunday – Strongman or long climb
Monday – rest
Tuesday – Heavy lifting (probably deadlift)
Wednesday – rest
Thursday – Climb
Friday – Heavy Lifting (probably Squat)
Saturday – rest

Where I have rest, it means active recovery, walking, yoga that kind of thing. Not really exercise in the usual sense for me but not really rest in the usual sense for a lot of people. Also, on the heavy lifting days, it was recommended I close the day out with some “heavy cardio” meaning sandbags, tire, kettlebells, things that require resistance.
Not a whole lot has changed from this but there are a couple things:
1) jogging, I have decided that my cardio is really lacking for reasons all their own, so I’m throwing in some jogging to get my wind up. I’m thinking twice a week, probably Monday and Wednesday.
2) heavy lifting, I like to push the weight on some of my lifts but I also liked some of the 20 rep squat stuff and 10 minute test type stuff I played with this year. I’d like to keep some of that included but not really the primary feature of my training. I’m considering alternating the following two workouts.
Deadlift:
Max effort deadlift
5 X 5 standing press
pullups
dips
10 minute front squat test?

Squat:
Max effort Squat
5 X 5 dumbbell press
pullovers
10 minute deadlift

Naturally, there would still be some variation.

Goals:
Last week I played with my lifts to set my goals for this run. I’d like to wrap up deadifting 500 and squatting at least 450 (although 500 would be nice). I also wouldn’t mind a standing press of 200 but we’ll see. I’d like to get my dips back up to about 30 and I’d like to see my pullups get to 5 consecutive pullups.

I’m not sure how quickly climbing can and will progress for me. At this point in time, I feel like I need to focus on basic skills rather than setting rating goals. So, I’m trying to learn to keep my hips in, to not use my arms more than I have to and to focus on standing tall on each foothold. I think improved ratings will come on there own. Maybe a clean 5.8 by springtime.

For cardio, I’m not really sure what I want. I need to make some goals here. I don’t have a heart monitor so I can’t get my peak HR very easily. Right at this moment my resting rate is 68 but that’s not exactly the most accurate measure. I ran a, roughly, 1.5 mile route yesterday in 16:30. I’d like to bring that down to more like 12:00 but that won’t happen overnight. For the coming months. I’ll say I would like to get the 1.5 mile route under 15 minutes. That may work out to be too easy of a goal but I can always add on to it.
I’m also playing with a jumprope and kettlebells. For the rope, I’d like to get so I can jump for 5 minutes straight. For kettlebells, I’m not gonna sweat the snatch test too much right now. I’m having fun juggling. I’d like to be able to juggle, with fewer than 5 drops, 2 minutes on 30 seconds off for 15 minutes.

So that’s the plan for now. Please feel free to comment.