Dan's Alpinist Training Log

[Daniel Labuz]

November 25, 2008 – Recovery

25 Minutes @ C2

Stats: 5020m, 2:29.5/500m, 275 calories.

[Daniel Labuz]

November 26, 2008 – Power, Interval

Warm Up: 2 rounds: 10x PVC Hang Clean, 10x 24” Box Jump, 10x Knee Jump @ PVC, 5x Ring Pull Ups

Workout:

(1) 5x3 Knee Jump rest 2 minutes between sets
a. 20, 30, 40, 50, 60#

(2) 8x4 Clean rest 2 minutes between sets
a. 75, 80, 80, 85, 85, 90, 90, 95#

(3) Rest as Needed

(4) 8x (20 sec work/10 sec rest) intervals on Airdyne
a. AHR:181, MHR:187, 84 Calories on Airdyne

Cooldown: 50 calories airdyne

Haven't done weighted knee jumps yet, but damn those are fun. Second or so time doing cleans at all really in the last few months mainly due to my hand, but my hand felt fine after today so maybe it's finally getting better. Although I don't want to rush it and start doing heavy deadlifts or cleans just yet.

The only thing that I almost fear as much as running the roads around me are intervals on airdyne, I swear that thing takes days off your life when you do an interval on it, it was weird that my HR didn't go to max even though I felt like I was about to die (felt worse than my runs and my runs usually produce 97+% MHR) either way I felt terrible afterwards which is the point of intervals.

[Daniel Labuz]

November 27, 2008 – Power Endurance

Warm Up – 15 Minutes light rowing

Workout:
(1) Row 2000m for time
a. Stats: 7:28.5, 27 s/m, 184 AHR
b. Splits:
i. 400m: 1:44.1/500m
ii. 800m: 1:47.6
iii. 1200m: 1:55.6
iv. 1600m: 1:56.7
v. 2000m: 1:56.5

For some crazy reason I felt like doing a 2000m, first time ever doing it and if it were up to my legs the last time. I haven't felt so destroyed physically ever, this is the first time after a workout that I curled up on the floor practically crying for 5 minutes (I'm serious here). On a positive note I already got one of my goals (sub 7:30 2000m) maybe I should make it 7:20 or even lower now that I know I can do it faster. Mainly because I started out too fast rather than pacing myself, I blew up at around 1000m-900m when I threw up half my pre-workout BCAA shake in my mouth and had to swallow it (too graphic? screw it, it's my log!). I am also grateful for the fact that I skipped breakfast as I probably wouldn't have been able to hold back the bacon, vegetables, and fish oil had I eaten breakfast.

Happy Thanksgiving folks, I know I will when I eat half the turkey, all the pies and cheesecake, and flush it all down with a gallon of milk, HAHAHAHA

[Daniel Labuz]

November 28, 2008 – Endurance, Interval

Workout:

(1) Row 2 hours @ 75-80% MHR, with 5 intervals every 12 minutes @ 85-90% MHR for 2 Minutes. Row last 50 minutes @ 75-80% MHR

a. Stats: 1577 calories, 26252m, 2:17.1/500m, 20 s/m, 154 AHR, 181 MHR.

b. Zone 1 (130-150 HR): 0:28 Zone 2 (151-180 HR): 1:31


This was kind of a punishment for eating 50,000 calories yesterday, I was expecting it to be a mind game after the hour mark and I was right, my hips, legs, and grip were all working against me but I just held on and kept going. This was accompanied by a 16-hour fast beforehand and another an 18 hour fast afterwards (Going for a 36-hour fast, I assume I'll die before that happens but at least I tried), I call this "The Cleanser"

[Daniel Labuz]

Rest Day today, but of course I get bored so I rearranged everything in my garage gym so I have a lot more room to Oly Lift without worrying about smashing something. A lot of moving heavy plates, DB's, and KB's, perfect for a rest day! ?

Ended up with a lot more room for the 80# punching bag I never use, so I figured I'd take a few swings. Apparently I'm either still sore from yesterday, or I'm a complete weakling, every time I hit it my shoulders down to my hips hurt, I blame the C2! Either way that gave me some insight, I might need to work on my shoulders more and possibly my core. Been working my legs like a mad-man lately, and not so much my shoulders which I've always had a problem with, from Overhead Squats to Turkish Get-ups.

Tomorrow is strength day, so you better believe there'll be some Turkish Get-ups and maybe Overhead Squats!

Just a side note on my marathon fast, didn't work out I caved in at 3pm yesterday making it only 20 hours, oh well my body was revolting against me after rowing 26km, I'd rather listen to it than try to fight it.

[Daniel Labuz]

November 30, 2008 – Strength

Warm Up: 4 Rounds: Barbell Complex 2 @ 55# 2 @ 75# Rest 2 Minutes between each Complex: 6x Hang Power Clean, 6x Overhead Squat, 6x Back Squat, 6x Good Morning, 6x Bent-Over Row, 6x Deadlift.

Workout:

(1) 10x2 Turkish Get-Up Each Arm Rest 2 Minutes between sets
a. 30# KB, 30, 35# DB, 35, 45# DB, 50# KB, 50, 45, 35, 35

(2) 6x3 Back Squats Rest 2 Minutes between sets
a. 145, 150, 160, 165, 175, 185#

(3) 5x4 Bench Press Rest 2 Minutes between sets
a. 115, 125, 130, 115, 115#

Another great day in the gym, aside from my weak bench press that seems to never go up (Or it's going up very slow compared to my other lifts). I don't get it, but eventually it will have to go up since I keep doing it, otherwise I will go insane and sell my flat bench.

[Daniel Labuz]

December 1, 2008 – Recovery

Warm Up: Foam Roller

Workout: 45 Minutes C2 @ 65% MHR

Stats: 2:36.8/500m, 459 calories, 8611m, 131 AHR, 19 s/m.

[Daniel Labuz]

December 2, 2008 – Power Endurance

Workout: Run 1.5mi for time. 10:52. AHR 183. MHR 199.

Didn't feel good at all today, my diet has been slacking a lot lately. From Thanksgiving to today only Friday and Sunday were clean days, meaning I didn't eat anything bad. Thanksgiving I had a boatload, Saturday I had a few too many slices of pizza, and Monday I had a nutrageous bar (first one in a long time, but for some reason I bought one and ate it stupid me) and today I had more pizza (what's with people always buying pizza for me and not letting me know?)

Either way my time reflects this and my overall physical well-being, I actually napped from 2-3 and ran at 3:15, since I was so tired from the pizza I ate earlier. Good thing is that it's 0:28 faster than my old time set 4 months ago, so it's not like I totally wasted it.

I'm going to have to see if I can train tomorrow, my calves are pretty tight right now after the run. For some reason every time I try to do a run for time I get tight calves/Achilles area.

Oh yeah, I guess Dan John was right when he said no one can keep a training schedule for more than 2 weeks before tweaking it. Haha

[Daniel Labuz]

December 3, 2008 – Strength, Power

Warm Up: Medicine Balls and Kettlebells

Workout:

(1) Work Up to 1RM Deadlift
a. 120x4, 120x4, 180x3, 210x2, 240x1, 255x1, 270x1, 285x1

(2) 5x2 Deadlift @ 85% (245#) Current 1RM

Cooldown: 100 Calories airdyne

Was aiming for 300#, but alas I fell short. 300# felt a lot heavier than 285#, and when I mean a lot I mean I couldn't even get it off the ground an inch I guess that's how the cookie crumbles during deadlifts. I'm still happy since I haven't deadlifted heavy in over 2 months (Sept. 14th, 205x5) so that's a result I'd say. I'm also happy that my hand didn't feel any pain at all pulling 285# so maybe I can finally start to train my grip again.

[Daniel Labuz]

December 4, 2008 – Strength, Practice

Warm Up: 3 Rounds: 8x Shoulder Dislocates, 10x 50# KB Swing, 5x Each Side 10# Russian Twist on GHD, 5x Each Leg Lunges

Workout:

(1) Deadhang Pull Up Ladder 2x (1-4-1) (32 Total)

(2) Dip Ladder 4x (1-4-1) (64 Total)

(3) Skin-The-Cat ladder 2x (1-3-1) (16 total)

Cooldown: 50 Calories Airdyne

Guess my pull ups have gone down since I hurt my hand, no surprise. Dips were easy, and just having some fun with STC.