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Old 02-17-2011, 11:41 PM   #401
big valsalva
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Holy crap! I haven't been on the forum since Sunday. Sorry folks.

On Monday night, I engaged in some 5K training (that's how I spent at least a PART of my Valentine's Day). I took 40 laps around our modest running track. I'm guestimating that's about 2.25 miles - give or take. They have it posted as 18 laps = 1 mile. I didn't get a time. That's mostly irrelevant at this point. I'm in it for the distance. I'd like to finish the run in less than 40 minutes. Should be a piece of cake.
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Bogdan Petia Sarac - Must keel moose and squirrel

Cancer Survivor - 7/21/10

Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)

Last edited by big valsalva; 02-18-2011 at 12:00 AM.
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Old 02-17-2011, 11:41 PM   #402
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Tuesday, 2/15/11

Squat
45x5
130x5
150x5
175x5x2

OHP
45x5
85x5x5

Deadlift
135x5
200x5
230x5
265x5
305x5 - Getting tough. Might be time either for a break, or a change in programming.
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Bogdan Petia Sarac - Must keel moose and squirrel

Cancer Survivor - 7/21/10

Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
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Old 02-17-2011, 11:59 PM   #403
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Wednesday, 2/16/11

Marathon day at the plant. After 10 hours, I hustled my buns home, put on some dry undies and socks, and drove the eight year old across town for hockey practice. I didn't get time for dinner, so I grabbed a Snickers and Dr. Pepper at the arena.

Bring the kid back home. Grab my horns for band rehearsal. Still no dinner.

8:30 p.m.: the horn section is done at rehearsal. Instead of joining my mates for wings and beer at BW3, I grab my running shoes and head over to the Y.

40 laps (2 - 2.2 miles or so) I forgot to jot down the time and I cleared my stopwatch, but it was 23 minutes and some change. Not world class by any means, but good enough to get the job done while leaving room for improvement. I can live with that pace this time out.

Still no dinner. I toy with the notion of some McNutrition, but remember that there's Chinese leftovers in the fridge. So I get home and pop open the containers only to find that the ten year old had eaten all of the beef out of the beef and broccoli. So I had to settle for a plate of noodles and broccoli. That's what I call, Good Eats.

Tomorrow I'll get a lift in after work. I'm trying to decide if I should bump my squats up to 230 or 235 How would Hamlet put it? "Two thirty or two thirty five? THAT is the question." Depending on the time and how I feel after my lift, I may try another run. My training matrix has me scheduled for 2.75 miles. It can wait for Saturday afternoon too.
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Bogdan Petia Sarac - Must keel moose and squirrel

Cancer Survivor - 7/21/10

Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
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Old 02-18-2011, 03:10 AM   #404
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Quote:
Originally Posted by big valsalva View Post
Tuesday, 2/15/11

Deadlift
135x5
200x5
230x5
265x5
305x5 - Getting tough. Might be time either for a break, or a change in programming.
Looking good, try just doing singles with 60 seconds rest, so instead of 305x5 you do 305x1x5. For week two 315x1x3+, week three 325x1x1+, just gu-estimated the weights but thats the general rift. That way you still get stronger, can still make progressive gains but can also easily shut it down if its burning you out
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Old 02-18-2011, 05:48 AM   #405
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Quote:
Originally Posted by big valsalva View Post
Tuesday, 2/15/11

Squat
45x5
130x5
150x5
175x5x2

OHP
45x5
85x5x5

Deadlift
135x5
200x5
230x5
265x5
305x5 - Getting tough. Might be time either for a break, or a change in programming.
Now this is a great workout val. Squat, push, pull, the basics!!

Keep up the good work!
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Old 02-18-2011, 08:10 AM   #406
Carl1174
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yeh great work in here Val, a real inspiration buddy...

Carl.
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Old 02-18-2011, 08:13 AM   #407
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McNutrition.

I like that word and will steal it.

Off topic Val I'm coming to Minnesota twice in the coming month to film Mr. Minnesota and another top competitor. Not sure if you will have time to meet for a chicken breast, but I can shoot you the dates.
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Old 02-18-2011, 02:13 PM   #408
big valsalva
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big valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beast
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Let me know. Maybe something will work.
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Bogdan Petia Sarac - Must keel moose and squirrel

Cancer Survivor - 7/21/10

Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
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Old 02-18-2011, 02:21 PM   #409
big valsalva
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Join Date: Aug 2009
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big valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beast
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Quote:
Originally Posted by Bodybygamma View Post
Looking good, try just doing singles with 60 seconds rest, so instead of 305x5 you do 305x1x5. For week two 315x1x3+, week three 325x1x1+, just gu-estimated the weights but thats the general rift. That way you still get stronger, can still make progressive gains but can also easily shut it down if its burning you out
Thank you, BBG. I'll keep that one in my hip pocket. Looks like a 5-3-1 variant? Is this what Wendler is getting at in his "new" book?

Quote:
Originally Posted by big_swede View Post
Now this is a great workout val. Squat, push, pull, the basics!!

Keep up the good work!
Thank you, big_swede. The basics make one strong. Soon I'll add in a bit of assistance. Just a bit though.

Quote:
Originally Posted by Carl1174 View Post
yeh great work in here Val, a real inspiration buddy...

Carl.
Thank you very much, Carl.

Quote:
Originally Posted by BendtheBar View Post
McNutrition.

I like that word and will steal it.
Like you've stolen a few other nuggets of McWisdom. I'm flattered. Use freely.

************************************

Now if you will excuse me, I have a date with a squat rack.
__________________
Bogdan Petia Sarac - Must keel moose and squirrel

Cancer Survivor - 7/21/10

Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
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Old 02-18-2011, 06:00 PM   #410
big valsalva
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Join Date: Aug 2009
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Training Type: 5x5
Fav Exercise: Bench Press
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Reputation: 72128
big valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beast
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Friday, 2/18/11

At this very moment, I'm in the middle of changing my brakes. I needed to take a few minutes off for mental health reasons. I've come to realize that I am sorely unprepared to do anything mechanical. I should have hung out with my dad more. I should have hung out with my dad more. I should have hung out with my dad more. Doh!! I've never done this before. It might be worth the extra couple hundred to have someone else do it from now on. I should have hung out with my dad more.

Here's how my training went.

Squat
45x5
130x5
150x5
170x5
235x3 - Was it legal? Well, I hit the safety bar on the last rep. You tell me.
170x8



BP
45x5
95x5
110x5
125x5
165x3
125x8

T-Bar Row
100x10x3

No 5K training today. I'll hit it tomorrow. If I get my brake job done.
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Bogdan Petia Sarac - Must keel moose and squirrel

Cancer Survivor - 7/21/10

Benchmark 5K time: 27:45 (3/5/11)

It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)
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