Derek's Garage Experiment - Page 101

Derek Simonds · 01-07-2011, 05:42 AM

This year is always interesting in commercial gyms. I will be training on the road next week so I will get to experience all of the resolutioners in their not so native environment.

Nice work on the repeats.

Derek Weaver · 01-09-2011, 08:12 PM

First workout at the new gym. I'll post some pictures as a bit of a photo essay on what it's like.

1/9/2010 Sunday
A) Squat 135 x8, 185 x 5, 225 x 5, 245 x 5, 265 x 5, 2. 135 x 2 x 10 to work the groove a little
B) Bench 135 x 8, 185 x 5, 225 x 5, 185 x 7
C) Low Incline DB BP 85 x 3 x 7
D) Cable Row 4 x 8 @ 175 (feeling beastly on rows of all things)
E) Face Pull 3 x 12 @ 80, Low Face Pull 2 x 8 @ 80

Notes:
- Mash up workout.
- I smacked the side of the cage after the second rep @ 265 on squats and called the set.
- Forgot my belt and wrist wraps. They're a bit of a security blanket.

Derek Weaver · 01-12-2011, 11:44 PM

1/10/2010 Monday
Warm up with 400 m jog, + ~400-500m of warm up drills (shuffles, cross overs, toes, heels etc.)
2 x 1600 meters run @ 8:00 pace. 800 m walk maintaining HR @ or > 125 between and after runs.

So, approx 800m as warm up, 3200m total + 1600m walking brings the workload to 5600m +/-.

Wednesday 1/12/2010
A) Bench 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 5, 235 x 4 RPE 8.5
B) Pull Up x 10 + Chin Up x 10 without dropping down. + 7 pull ups as second set.
C) Hammer Iso Row 4 x 8 @ 160
D) Tricep Rope Press Down @ 130 x 4 x 12 + Face Pull 2 x 12 @ 90

Treadmill @ recovery pace for 30 minutes.

Arien Malec · 01-13-2011, 10:24 AM

You doing autoregulation on the weight training?

Derek Weaver · 01-13-2011, 02:24 PM

Yeah, more or less. On the compound lifts I'm just looking for something in the 3-5 rep range with 1 or 2 reps in the tank. Focusing on form and trying to evaluate as best as I can, during the set, where I am at.

I figure I'll try and a-reg the stuff that can potentially blow my CNS out since I'm looking to get at least 3 runs of varying intensity and distance per week.

for the runs I'm hoping to get at a minimum of 1 lsd, 1 interval/repeat of 400-800m repeats, and either 1 recovery set up or a continuous high intensity of 15-20 minutes as conditioning improves.

Once a few benchmarks get ticked off I'll re evaluate and adjust and potentially lay out a little more specific plan.

I did a lot of cardiac output stuff during the Maximum Strength program, but it was on the EFX and the bike for the most part. My lower legs need to be conditioned to deal with the volume and the lactic acid build up of jogging and running.

Derek Weaver · 01-13-2011, 06:51 PM

1/13/2010 Thursday
400m runs done at a moderate intensity looking for technique.

1200 meters total in warm up. Then: 8 x 400m with a walk around the track for one lap in between.

1200 + 3200 + 3200m in walking for a total of 7600m in volume. Whoa. Not anything catastrophic, but more than I anticipated. May pay for this later though.

I have seen the recommendation not to increase total volume by more than 10%/week. I may need to re evaluate even my previous post and try and plan for the next several weeks.

Derek Weaver · 01-14-2011, 12:05 AM

http://olatn.tumblr.com/post/2670374...et-fit-quickly

putting this link here about developing/re developing fitness levels quickly. Found it on the site linked in Andrew Wilson's sig line. I didn't want to lose the link and my bookmarks are packed with other stuff right now.

this is worth a link as well.
http://olatn.tumblr.com/post/2671442...stance-runners

this too.
http://olatn.tumblr.com/post/2664555...g-your-vo2-max

Samuel Hughes · 01-14-2011, 07:11 AM

Quote:

Originally Posted by Derek Weaver

http://olatn.tumblr.com/post/2670374...et-fit-quickly

putting this link here about developing/re developing fitness levels quickly. Found it on the site linked in Andrew Wilson's sig line. I didn't want to lose the link and my bookmarks are packed with other stuff right now.

this is worth a link as well.
http://olatn.tumblr.com/post/2671442...stance-runners

this too.
http://olatn.tumblr.com/post/2664555...g-your-vo2-max

Nice runs Derek! I really need to get on the track. I am pilfering these links as well.

Derek Simonds · 01-16-2011, 12:36 PM

All three of those are good articles.

Derek Weaver · 01-19-2011, 06:47 PM

Yeah, each one has resonated with me.

I think the idea of "chronic cardio" has been overblown. Just like the anti/low carb, paleo, and countless other health and fitness movements.

Being a marathoner may not be the best for health, but being able to run a 5k-10k whenever you want to is a good thing IMO.

I personally think once my low back (tweaked it again) and shin (a little shin splint from running last week) I am going to train with a 1500m in mind and set a progression off of that for increasing distance.

Basically, work towards a time goal at a given distance, then work towards the next distance. Hit that time goal and move along.

Why would I do that instead of just picking a distance, working at completing it and then work at completing it faster? Because I get bored and like to switch it up.

edit: BTW. Took the whole week off of training due to the hip/back and shin. gone for the weekend last weekend. Leaving at o'dark thirty tomorrow morning, coming back late Monday night, then possibly on the road again.