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.
Max effort deadlift
5 X 5 standing press
10 minute front squat test?

Max effort Squat
5 X 5 dumbbell press
10 minute deadlift

Naturally, there would still be some variation.

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.