Ein Physical Fitness Thread.

[sade]

I've been getting back in to things, old injuries are holding up. Best lifts so far are 100kg x5 benchpress and 180kg deadlift. Squatting is poor, something like 120kg x5.

[arborist shrub tarkington]

hey sade

[sade]

alright mate

[arborist shrub tarkington]

how's bill doing these days

[arborist shrub tarkington]

went for a run on the mile-long walking path on campus this morning, because i wanted to see how i did when not confronted with a hill every 600 feet

finished three laps in 25:34 8:31 pace the falloff was not as steep as i had feared

now to mix hilly runs with flat ones

[sade]

I don't know who bill is.

97.5kg benchpress x9

[arborist shrub tarkington]

still not speaking to each other

[arborist shrub tarkington]

ran a hilly 5k in 30:24

9:33 pace

getting the old groove back

[zim]

yeah well i ran out of breath after i brought my laundry upstairs

[arborist shrub tarkington]

those hills are a bitch

[zim]

kentucky is literally nothing but hills

[arborist shrub tarkington]

you're not wrong

[Lavabug]

Taking a light week because I was really burnt out last week. Still maintaining my squatting strength hitting a 300lbs/135kg front squarsh every day.

Yesterday I did me a:
72kg power snatch 5x1
91kg power clean and jerk 5x1
some snatch push presses

I have neglected pullups for 2 weeks, need to start doing them again more regularly.

[arborist shrub tarkington]

ran six miles in 53:59. best (hilly) pace yet

running on the sidewalks around here will never feel natural but i am getting more comfortable with it

[arborist shrub tarkington]

ran 3.05 miles in 24:58. 8:10 / mile, best pace yet on the dark and woodsy trail

short runs for speed-building

[arborist shrub tarkington]

4.37 miles in 39:36. 9:03 / mile, not super great for paved trails i was going to do a 5.12 mile route. but i forgot what i had mapped for the last little bit, so i thought i was just running really well despite pacing myself

on a related note, if you find yourself in kennesaw and in need of a good jog or nice walk or a place for your children to play, i recommend swift-cantrell park on old highway 41. nice inner / outer loop combination and plenty of wide green spaces for skygazing

[arborist shrub tarkington]

8.01 miles this morning, in 72:15. a 9:01 pace, i feel good about that for such a distance

can't remember the last time i ran eight miles. i was nervous but it went quite well. the unseasonably low temperatures helped

now for a victory breakfast

[arborist shrub tarkington]

also lavagreg has not posted in this thread for nearly a month, i wonder if he has quit weightlifting for a life of solace

[Lavabug]

Almost a whole week off due to travel, this was a light comeback week with nothing interesting. Today my actual program begins

Expecting massive DOMS.

[arborist shrub tarkington]

domestic ovulatory masturbation syndrome we've been seeing a lot of this lately

[Verbal]

hiding in plain sight

[Lavabug]

first real workout in over 2 weeks was not bad, did 5x3 snatches with 70kg, 3x5 snatch pulls with 91kg and snatch push presses with just 70kg. Just a little out of breath.

Leg strength is dogshit now though, 125kg for 3x8 was a struggle when I've done this weight for 5x10 before (although not after all the shit I did today). Couldn't hit 8 nose picks on any single set today. Time for much more squatting.

Knee discomfort is pretty much gone though, so that's a plus

[Lavabug]

5x3 hi hang snatches with 63kg
5x3 rack jerks with 90kg
5x3 power cleans 85kg
3x8 RDL's with 115kg

3x8 standing behind neck press 50kg
3x8 unenthusiastic chinups

Not bad considering my legs feel like dogshit. Hands are all torn up, will need a bit for my calluses to form again.

[Lavabug]

5x3 snatch 73kg - surprise PR
3x5 snatch pull 95kg
3x5+1 snatch push press + overhead squarsh 75kg
3x6 + 3 + 3 back spaghetti quad tremors 125kg, because my legs stopped working, disappointing

[arborist shrub tarkington]

i did an 8.5 mile run this morning, my first long run since my bum right knee sidelined me for the whole middle of september

was hoping to go a bit longer, the race is now less than a month away but it felt quite good and i got to try out a new trail, both good things

[Lavabug]

last week's PR's:

5x3 snatch 76kg
3x5+1 snatch push press + overhead squash 80kg

today, last heavy ish day before a deload:
snatch 80kg x 5 singles
clean and jerk 100kg
some easy ish push presses and spaghetti quad tremors

[Lavabug]

this week's PR's:
snatch 77kg 6x2
high hang snatch 70kg 6x2
jerk 95kg 6x2
clean 95kg 6x2
front squarsh 120kg 6x2 (previous best for volume was 5x2, after a 135kg single)

[arborist shrub tarkington]

front squash sounds rude

[Lavabug]

it's a very polite-looking exercise

[sade]

Fronts are getting really strong now. Good to see.

Today was back spaghetti quad tremors, I did a triple with 110kg and 3x5 with 100kg. Trying to drop a bit of weight and maintain the strength. Goals are to be more rounded, barbell training, rowing and cycling are my main exercises.

[Lavabug]

My all-time PR front squarsh is 140kg x 1, about 2 months ago. I have not PR'd in regular back spaghetti quad tremors in over a year But I did 130kg 5x5 this monday (12kg below my best 5x5). Was supposed to go heavier than that on spaghetti quad tremors today after heavy snatch, c&j and push press but I was too tired, so I relegated back spaghetti quad tremors to the evening.

Today:
4 snatches at 84kg, heaviest I've gone in a while
A few c&j;s at 90kg. I was way spent after snatches because I got stubborn and took many attempts.
behind the neck pushpresses, 4x3 + 1x2 at 87kg. This is a PR I believe.

[sade]

Front spaghetti quad tremors 92.5kg 3x3

Lots of cycling, rowing and hiking now, legs are tired but still pushing for strength

[Lavabug]

hiking slows down my recovery a LOT ime.

snatch 80kg for a double PR, and then 5 doubles where I'd miss the second and make it on a third try. Definitely stronger and more conditioned to do this weight for volume than I used to be, multiple singles used to murder me with this weight. Just wasn't feeling comfortable with positioning.
snatch pushpress + overhead squarsh 84kg 5x3
back spaghetti quad tremors 135kg 5x5

[arborist shrub tarkington]

i thought i had lost all my running shirts in the move

and by "running shirts" i mean "shirts i got for running various races over the years," including all four of the ones from the first four ath half marathons

in athens georgia, my beloved home of yesteryear

i thought i may have left them in my luggage in the garage, but this was a false hope, like the promise of christ on the lips of the dying

then this morning i realized i had one unopened box left from the move, and that it was full of cds, and remained unopened because i have no place to put any cds yet

so i opened this big box like charlie getting his second wonka bar, and lo and behold it was padded by all of my missing running shirts

this also includes a bunch of mastodon and napalm death and qotsa shirts, and one ein clutch shirt

so i am still not anywhere near the level of conditioning i wanted for myself ten days before a major footrace, but i feel a surge of power as i head out for my final (ill-timed) long run this morning

because i solved the mystery of the missing shirts, and am now wearing one of these shirts, for extra power

[arborist shrub tarkington]

on a related note it was kind of shitty of charlie to open that second wonka bar–which he got specifically for grandpa joe–just because he had a hunch he should have taken it home and given it to his grandpa to open, like the good little boy he is supposed to be. also because he had to know that grandpa joe would just give it back to him to open like he did literally every single other time they shared secret forbidden chocolate in the movie

also that way he wouldn't have been nearly crushed to death in the street by all those shitty passers-by. any one of whom could have snatched the ticket from the pathetic malnourished fingers of his weak extended hand, by the way



stupid charlie

[Lavabug]

[arborist shrub tarkington]

this morning i ran 6.57 miles in 54:51 for an 8:20 pace a surprising result, i thought the route was closer to 6

one more run on thursday and then the race itself on sunday

[Nick]

3 minute mile or its a failure

[arborist shrub tarkington]

2018 goals

[arborist shrub tarkington]

i ran the race i set a new personal worst as well but i finished, which was good enough.

now, to shave 17 minutes off my time before next year

[Lavabug]

been going full broz, in the sense of going for heavy singles 3-4x a week in the olympic lifts + daily maxes and backoffs in spaghetti quad tremors every day. Dropped all pulling exercises that aren't the full olympic lifts.

recently snatched 2kg under my all-time best, also matched my best clean and jerk despite being tired without too much effort. Should be ready to bust through those limits. Feels much better than being beat up with a ton of volume of assistance lifts and always being out of energy for them, looks like this is what i've been needing for a while

Doing about 25 chin ups daily and some pushups and abs whenever I feel like it. Did some 3x5 push presses yesterday with 83kg too after snatch/CJ, fairly easy.

[sade]

Deadlifted 180kg today with the worst form ever.

Kettlebell swings and snatches over the weekend, tore my hand up a bit as I've never done snatches before :|

[Lavabug]

the still tear up my hands to this day if I do too much volume Recently started using straps for heavy snatches intermittently and it has definitely helped me push harder and not make my hands look like tenderized meat.

Speaking of, with straps I snatched 90kg last saturday, also got a 104kg clean and jerk that I was happy with. Also got a 91kg clean + 2 jerks as a back off that was very easy. Then ramped up to a heavy back squarsh single and did 140kg for an easy 6x2, I think I completed it in less than 10 minutes.

Vid or no did:
https://www.instagram.com/p/BbFzhLGltUD ... efreeworld

Went up to 88kg yesterday in snatch with my bare hands matching my past PR. Got it even under extreme exhaustion too. Stuff is working! Tried 91kg twice but I wasn't pulling myself under it so I stopped and did a few back offs at 80kg.

Went for max nose picks on chinups and got 12 at 97kg bodyweight. I had more in me but my hands fucking hurt.

[Lavabug]

Snatched 93kg and front squatted 141kg this week as lifetime bests Plenty more room for snatch now, I am hitting 90 without misses multiple times a week.

Struggling to jerk above 104kg reliably, definitely looking into technical faults right now. But cleaning above 100kg has never felt easier.

Did me a 166kg single and a few 150kg doubles in the back squarsh yesterday. Feeling stronger in this period, should be breaking my lifetime best soon.

[Lavabug]

PR's over the last 3 days:
94kg snatch
110kg clean and jerk
143kg front squarsh
200kg snatch+CJ total in training today

made a 167.5kg squarsh on sat, within 2lbs of my lifetime best. This record is going down soon.

[Lavabug]

Multiple lifetime PR's this week, broken again in the same week, training 7 days in a row:
95kg snatch, with and without straps, on separate days.
145kg front squarsh + 130kg for 2x2
172kg back squarsh + 155kg 3x2

Closing in on a 100kg/220lbs snatch and 114kg/250lbs clean soon. Now for a much needed day of rest before resuming.

[arborist shrub tarkington]

i need to do more things related to physical fitness

physical fitness things

[Lavabug]

i did ein 150kg/330lb front squarsh. New years resolution is to hit 200kg or double bodyweight, whichever comes first.

[sade]

I've been doing lots of training, none of it impressive.

[Lavabug]

I nailed 4 days in a row of squarsh PR's last week before my immune system took a shit with the flu. Hit 176kg x 1 back squarsh, + 160kg for 2x2 on my last good day before being off for 3-4 days.

Not fully recovered, but I've been doing some spaghetti quad tremors and pullups here and there. Did 145kg FS yesterday which got me a nasty nosebleed. Then 132.5kg for 2x2, matching my best 2x2.