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Old 02-19-2011, 07:30 PM   #411
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Saturday, 2/19/11

5K training

Treadmill: 31:50 3.12 miles

Ladies and gentlemen, I submit to you the approximate distance for a 5K. The above totals include a five minute cool down for a distance of .32 miles. That means I ran 2.8 miles in 26:50. My goal has been to run the entire course in 35 - 40 minutes. I'm two weeks out. I'm good and ready. I plopped down my entry fee today.
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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 02-20-2011, 10:22 PM   #412
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Sunday, 2/20/11

Due to the snow event now known forever as "The Snowtorius B.I.G.," the weight room at the Y was eerily yet pleasently deserted late this afternoon. I could grunt. I could fart. No one there to care.

Squat
45x5
140x5
160x5
180x5
205x5
235x5

BP
45x5
95x5
110x5
125x5
140x5
165x5 - That last rep was iffy, and may not have been competition legal, as I think the bar dipped a bit, but since no one was looking, I counted it. I just want to point out, this is the heaviest I've benched since June 27, 2010, when I did 165x9. Also, it ties my all-time tested 5RM (1/31/10).

Seated CPG Cable Rows
110 9/10/9

So, here's my plan for the immediate future:

I plan on pushing for progression as normal this week. Next week (Feb. 27) is the week leading up to the 5K. Since my lifts are all starting to slow down, I'm going to take the week of the 27th off from lifting to focus on the run. I feel that my training for the 5K is cutting in to my recovery/progression for lifting. I'm going to muddle through this week. Focus on the single event, then resume lifting while allowing conditioning work to drop to maintenance level.

The week of March 7, I will resume lifting, but haven't decided how to procede from here. I could either pick up where I left off, or retest my maxes and plow back into the 5-3-1. If I choose the latter, it will mean that I all but surrender the 300 pound geezer squat challenge to glwanabe. Meh, we're both going to get there, so what the hay?
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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; 02-20-2011 at 10:28 PM.
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Old 02-21-2011, 08:40 AM   #413
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With all the snow we had this weekend the 5k might be a dog sled race. I'm heading to MN this weekend. Will have more details soon. What is the date and time of the race?
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Old 02-21-2011, 08:47 AM   #414
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Quote:
Originally Posted by big valsalva View Post
Sunday, 2/20/11

Due to the snow event now known forever as "The Snowtorius B.I.G.," the weight room at the Y was eerily yet pleasently deserted late this afternoon. I could grunt. I could fart. No one there to care.

Squat
45x5
140x5
160x5
180x5
205x5
235x5

BP
45x5
95x5
110x5
125x5
140x5
165x5 - That last rep was iffy, and may not have been competition legal, as I think the bar dipped a bit, but since no one was looking, I counted it. I just want to point out, this is the heaviest I've benched since June 27, 2010, when I did 165x9. Also, it ties my all-time tested 5RM (1/31/10).

Seated CPG Cable Rows
110 9/10/9

So, here's my plan for the immediate future:

I plan on pushing for progression as normal this week. Next week (Feb. 27) is the week leading up to the 5K. Since my lifts are all starting to slow down, I'm going to take the week of the 27th off from lifting to focus on the run. I feel that my training for the 5K is cutting in to my recovery/progression for lifting. I'm going to muddle through this week. Focus on the single event, then resume lifting while allowing conditioning work to drop to maintenance level.

The week of March 7, I will resume lifting, but haven't decided how to procede from here. I could either pick up where I left off, or retest my maxes and plow back into the 5-3-1. If I choose the latter, it will mean that I all but surrender the 300 pound geezer squat challenge to glwanabe. Meh, we're both going to get there, so what the hay?
Awesome workout Val... what's this 300lb Geezer squat challenge all about then ??? Very interested in that

Carl.
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Old 02-22-2011, 01:05 AM   #415
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Quote:
Originally Posted by BendtheBar View Post
With all the snow we had this weekend the 5k might be a dog sled race. I'm heading to MN this weekend. Will have more details soon. What is the date and time of the race?
Saturday, March 5. 9:00 a.m.

Quote:
Originally Posted by Carl1174 View Post
Awesome workout Val... what's this 300lb Geezer squat challenge all about then ??? Very interested in that

Carl.
Thanks, Carl. The Geezer Squat Challenge is an unofficial, under-the-table, behind the scenes challenge that gl and I threw out for each other. It was cooked up because we were both coming back from extended layoffs at about the same time. We both needed a kick in the arse to get back to where we once were (in gl's case), and where I was headed (in my case). We decided to race each other (in a sensible fashion, of course). We'd talked about a tub of protein to the winner, but never shook hands on it. Right now I'd say the "challenge" was every bit a success, and has fulfilled its purpose. We're both close enough to our goal that we can smell it. I don't rightly know if gl still considers it on. The problem with an absolute 300 pound challenge is that I out weigh glwanabe by a good 50 pounds. My 300 pound squat isn't the same as his 300 pound squat. So, long story short, there's no "official" geezer squat challenge, unless you want to join in just to prove that "old age and squats will overcome youth and curls." Jump on in. The water's fine.
__________________
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 02-22-2011, 01:13 AM   #416
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Monday, 2/21/11

5K training

I almost considered snow removal as 5K training. But it really isn't.

Those blasted folks at sparkpeople.com. I was following a 5K training matrix over there. It was an eight week plan with distance goals for each day of training. I logged on today to get my distance goals for the week, and they had up and changed everything. Oh well, I recall that there was an intermediate distance the first and third sessions this week, with a 2.75 mile distance sandwiched in the middle. Next week starts out with a 2.75 mile distance, then a 3 mile distance mid week, and a shorter distance to round out the training heading into the event. Looks like I'm on my own for the next two weeks. I think I can figure it out.

Treadmill: 28:50 2.83 miles (I ran 2.5 miles in 23:50)
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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 02-22-2011, 04:09 AM   #417
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Quote:
Originally Posted by big valsalva View Post
Thanks, Carl. The Geezer Squat Challenge is an unofficial, under-the-table, behind the scenes challenge that gl and I threw out for each other. It was cooked up because we were both coming back from extended layoffs at about the same time. We both needed a kick in the arse to get back to where we once were (in gl's case), and where I was headed (in my case). We decided to race each other (in a sensible fashion, of course). We'd talked about a tub of protein to the winner, but never shook hands on it. Right now I'd say the "challenge" was every bit a success, and has fulfilled its purpose. We're both close enough to our goal that we can smell it. I don't rightly know if gl still considers it on. The problem with an absolute 300 pound challenge is that I out weigh glwanabe by a good 50 pounds. My 300 pound squat isn't the same as his 300 pound squat. So, long story short, there's no "official" geezer squat challenge, unless you want to join in just to prove that "old age and squats will overcome youth and curls." Jump on in. The water's fine.
Well Im trying to get 200/250/300 x 12 before holidays in October, so any extra motivation is good for me....

Old age and squats for the WIN

Carl.
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Old 02-24-2011, 12:15 AM   #418
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OK, here's the deal. big val is beat up. I hit the wall this week. This two pronged attack plus my extremely physical job finally caught up with me. Time for a deload. Or something. Maybe a nap would do. Every day is the same. I get up. Go to work for nine or ten hours. Come home. Eat dinner. Go to the gym or run errands. Come back. Sit on the computer until midnight. Go upstairs. Watch Family Guy or King of the Hill or That 70's Show until 1:00 or 1:30. Go to bed. Wake up at 6:00 and do it all over again. I'm going to lift tomorrow (Thursday) one last time, then take at least a week off lifting while I prep for the 5K. Once I resume lifting, I'll back off on the cardio. I just gotta.

I lifted Tuesday night. I almost didn't. I wasn't feeling well. I had spells of dizziness all day. Felt like hurling a couple of times. I made myself go though, and I'm glad I did.

Tuesday, 2/22/11

Squat
45x5
140x5
160x5
180x5x2

OHP
50x5
60x5
70x5
80x5
90 - miserable fail - by this time my elbows were completely trashed.

Deadlift
135x5
210x5
240x5
275x5
315x5 - Did it loud. Did it proud.

Other than that, I was supposed to run tonight (Wednesday), but my feet are just killing me right now. A doctor says I have arthritis in my right ankle, but that's not the worst of it. I was limping around the house before dinner, and my wife shut me down. Judgement is fleeing. Narcolepsy is setting in.

big val rest now.

Smash off.
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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 02-24-2011, 12:22 AM   #419
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Quote:
Originally Posted by big valsalva View Post
OK, here's the deal. big val is beat up. I hit the wall this week. This two pronged attack plus my extremely physical job finally caught up with me. Time for a deload. Or something. Maybe a nap would do. Every day is the same. I get up. Go to work for nine or ten hours. Come home. Eat dinner. Go to the gym or run errands. Come back. Sit on the computer until midnight. Go upstairs. Watch Family Guy or King of the Hill or That 70's Show until 1:00 or 1:30. Go to bed. Wake up at 6:00 and do it all over again. I'm going to lift tomorrow (Thursday) one last time, then take at least a week off lifting while I prep for the 5K. Once I resume lifting, I'll back off on the cardio. I just gotta.

I lifted Tuesday night. I almost didn't. I wasn't feeling well. I had spells of dizziness all day. Felt like hurling a couple of times. I made myself go though, and I'm glad I did.

Tuesday, 2/22/11

Squat
45x5
140x5
160x5
180x5x2

OHP
50x5
60x5
70x5
80x5
90 - miserable fail - by this time my elbows were completely trashed.

Deadlift
135x5
210x5
240x5
275x5
315x5 - Did it loud. Did it proud.

Other than that, I was supposed to run tonight (Wednesday), but my feet are just killing me right now. A doctor says I have arthritis in my right ankle, but that's not the worst of it. I was limping around the house before dinner, and my wife shut me down. Judgement is fleeing. Narcolepsy is setting in.

big val rest now.

Smash off.
Have you considered decreasing your volume and workload? And yes, I agree dude, take a week to letyour CNS balance out!!
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Old 02-24-2011, 12:30 AM   #420
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Originally Posted by DocColossus View Post
Have you considered decreasing your volume and workload? And yes, I agree dude, take a week to letyour CNS balance out!!
Yep. I've considered a few possibilities. I'm chewing on some stuff. Thanks so much, Doc.
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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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