Destroy Erase Improve

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Re: Destroy Erase Improve

Postby Briceps » Thu Sep 21, 2017 10:15 pm

9/21/17

FM PUs: 4 x 12
FM Chins: 4 x 4

Press: 112.5 x 2 x 5, 8 + 1
DB Curls: 30 x 10, 25 x 9 + 2
DL: 235 x 8

Feeling sick as a dog. Future father-in-law was in town all weekend and caught a cold that I seemed to pick up. Hit me instantly after running yesterday. Glad I still got a session in though. Developing a slight pain in my left shoulder identical to the pain I experienced last fall after a bad crash in Moab. Possibility of a slight tear and then I never went heavy or was consistent enough to feel the pain pressing. Still feels better than it ever did before though so for now planning on just working through the (very slight) pain.
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Re: Destroy Erase Improve

Postby Briceps » Mon Oct 02, 2017 8:14 pm

10/2/17

AM Fasted Walk: 20 min

FM PUs: 4 x 12
FM Chins: 4 x 4

BP: 165 x 2 x 5, 10
Drag Curls: 60 x 10, 50 x 10
Inc PUs: 19, 9, 6
Squat: 190 x 2 x 5, 6
Briceps
 
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Re: Destroy Erase Improve

Postby Briceps » Wed Oct 04, 2017 8:46 am

10/3/17

AM Walk: 20 min

FM PUs: 4 x 12
FM Chins: 4 x 4

Evening Ride: 5.3 miles, 1,159 ft. Avg 176 W on climb.

Good short ride before dark. PRed all the downhill sections even though I wasn't feeling super on it, and just rode mellow. Definitely hit bottom of the travel multiple times, as much as I love my new bike it needs to be traded in for something with similar geometry but substantially more travel. If I can hit all my goals for the next 4 months I will purchase one of the new 29ers coming out from Kona or Transition.
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Re: Destroy Erase Improve

Postby Briceps » Thu Oct 05, 2017 9:00 am

10/4/2017

AM Walk: 20 min

FM PUs: 4 x 12
FM Chins: 4 x 4

Evening Ride: 56:54 min, 8.1 miles, 1,067 ft. 178W on the climb (about 25 min for first climb). Set a ton of downhill PRs. Might go back and do intervals on a new section of trail here. Gotta get dat KOM. This will be my usual weekly night ride (plus an extra climb back to the top and to the apartment) but soon it will be with lights, and no PRs.
Briceps
 
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Re: Destroy Erase Improve

Postby Briceps » Fri Oct 06, 2017 6:36 pm

10/5/17

AM Walk: 20 min

FM PUs: 4 x 12
FM Chins: 4 x 4

10/6

FM PUs: 4 x 15
FM Chins: 4 x 4

Press: 115 x 2 x 5, 7 + 1
Chins: + 10 x 5, BW x 6
Dips: + 20 x 7, + 15 x 6
DL: 240 x 7

Press and dips felt great, like I'm back on track to old numbers. Deadlift felt decent, albeit pretty weak, but form was better. Need to work on squeezing the bar off the floor, keeping it close with my lats, and not pulling through too early. Chins felt like dogshit. Actually regressed from last session. Maybe body weight is up a little, maybe doing weighted chins at the end of a week of introducing FM work is too much, maybe I'm just a pussy. Not sure how to approach next week.
Briceps
 
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Re: Destroy Erase Improve

Postby Briceps » Sun Oct 08, 2017 10:08 pm

10/7/17

FM PUs: 3 x 15 (forgot my pre-bed set, made up for it Sunday)
FM Chins: 4 x 4

Afternoon Ride: 8.8 miles, 1,142 ft climbed, 1:10 total. 180W on climbs. Quick loop on north table then did a bunch of bike park laps.

10/8/17

FM PUs: 5 x 15
FM Chins: 4 x 4

Afternoon Ride: 9.1 miles, 2,113 ft climbed, 1:40 at White Ranch

Good ride. Felt exceptionally smooth and on it but had to stop constantly for hikers so no PRs. Belcher Climb sucks as always, fatigue from the week definitely could be felt. Can't wait to someday be able to spin this.
Briceps
 
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Re: Destroy Erase Improve

Postby Briceps » Tue Oct 10, 2017 7:33 pm

WEEK 2

10/10/17

FM PUs: 5 x 15
FM Chins: 5 x 4

BP: 170 x 2 x 5, 10
Chins: + 5 x 7, BW x 6
Squat: 195 x 2 x 5, 6

Grip was too narrow on squats and put too much pressure on wrists. Should've reracked and done more reps. Oh well, everything felt really good today. Too much snow at my house for a run or ride, need to get a trainer setup.

10/11/17

FM PUs: 5 x 15
FM Chins: 5 x 4

30 min evening walk

10/12/17

FM PUs: 5 x 15
FM Chins: 5 x 4

Press: 117.5 x 2 x 5, 8 + 1 + fail
Curls: 60 x 14, 10
PC: 135 x 1, 145 x 1, 150 x 1
DL: 245 x 8

Felt so close to getting a 9th rep on the Press. Very good session, feel like I can easily get 8 reps out of the next few sessions which should put me on the way to 135 x 3 x 5 which is the heaviest I've ever got my press up to. Pulls felt great, ran out of time for conditioning.

10/13/17

FM PUs: 5 x 15
FM Chins: 5 x 4

10/14/17

FM PUs: 5 x 15 (in progress)
FM Chins: 5 x 4 (in progress)

BP: 175 x 2 x 5, 10
Chins: + 8 x 7, BW x 6
12" Box Push-ups: 24, 14, 10 (48)
Squat: 200 x 2 x 5, 8

Evening Run: 5.1 miles, 50:46, 500 ft elevation gain.

Awesome training session, especially considering I had more drinks than I should've last night. Would like to add in RDLs or GMs after my Sa sessions but for right now I'm still sore enough I don't want to add much else in. When I set my all time squat PR I was doing regular GMs and haven't done them in awhile so it would be fun but for right now everything is working so no need to fix what isn't broken.
Briceps
 
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Re: Destroy Erase Improve

Postby Briceps » Wed Oct 18, 2017 8:51 am

Week 3

FM PUs: 6 x 15
FM Chins: 6 x 4

10/17/17

Press: 120 x 2 x 5, 8 + 1
Chins: + 8 (db) x 8, BW x 7
Squat: 205 x 2 x 5, 8

Good progress on Press and Chins, Squat form was horseshit, need to fix the "GM Squat" technique that happened. Maybe closer stance and shove knees out harder.

10/18/17

FM PUs: 3 x 15, 20, 30, 18
FM Chins: 6 x 4

Evening Ride: 8.8 miles, 1311 ft climbed, 1:09 ft. Took it real easy except for a short new section. Hit a 10 sec PR (on a 2 ish min section). Puts me at 23rd on Strava, I know I have it in me to get to top 10. Might do an "interval" session on this using the section as the "on" and the climb up as "off".

10/19/17

FM PUs: 6 x 18
FM Chins: 6 x 4

10/20/17

FM PUs: 6 x 18
FM Chins: 6 x 4

Short evening ride: 5.4 miles, 50 minutes, 800 ft. Mostly dicked around at the jump park after turning back from my normal route due to "rattler activity".

10/21/17

FM PUs: 6 x 18
FM Chins: 3, 3, 4 x 5

BP: 180 x 2 x 5, 9 + 1
DB Curls: 30 x 12, 9 + 2 + 1
PC: 135 x 1, 145 x 1, 155 x 1, 165 x 1, 170 x 1, 175 x 1
DL: 255 x 6

Finally cleans feel descent. Would love to hit 185 by thanksgiving.

10/22/17

Sunday Ride: 18.4 miles, 2710 ft climbed, 3:20 total time. 170-180W on most of the climbs (except the snowy long section). Not a bad pace (for myself) considering we were at 10-11k ft. Still slower than my riding group but I don't like to push hard on these rides and they do. Still ran the tank to empty by the end. Need to work on endurance for next season. Slowly but surely.

Busy week at work and with random errands/appointments but still go in two quality sessions and a few rides including a long endurance ride. Not a perfect week but not a bad one either.
Briceps
 
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Re: Destroy Erase Improve

Postby Briceps » Wed Oct 25, 2017 8:45 am

Week 4

FM PUs: 7 x 18
FM Chins: 5 x 5

10/25/17

Press: 122.5 x 2 x 5, 8 + fail (couldn't get extra push-pressed rep past nose/forehead)
Chins: 7.5 x 8 (done with belt), BW x 7
Squat: 210 x 2 x 5, 6

10/26/17

Evening Ride: 9.9 miles, 2,067 ft climbed, 1:20 moving time on Green Mountain.

Good ride, pushed harder than I should but this is still in "Zone 2" so should be ok. Fitness on the bike seems to be improving. No DH PRs as the 20 mph wind brought me to a complete stop more than a few times. This and N. Table will be my regular Wednesday Night Ride (with lights) for the coming months (weather permitting). Super stoked to be able to have a ride like this where I just roll out of the garage to the trails.

10/27/17

BP: 185 x 2 x 5, 9
Drag Curl: 60 x 11, 50 x 12
12" Box PUs: 31, 19, 10 additional lbs on back x 6
PC: 135 x 1, 155 x 1, 165 x 2 x fail
DL: 260 x 7

Good day except cleans. Everything is making good progress but I just didn't feel very explosive.

10/28/17

FTP Test: 260 W x 0.9 = 235 W

Corresponding Training Zones:
Sweet Spot (Z4): 212W - 235W
Tempo (Z3): 180W - 212W
Endurance (Z2): 130W - 180W


Good lord this is horseshit. This is also done on a real hill with lots of shifting so it's not the greatest representation of my actual fitness compared to last year but will at least set training zones while I"m still training outside for the next 6 weeks or so. Will retest on a trainer once I buy one and start training one one.

10/29/17

Sunday Ride: 11.5 miles, 2,339 ft climbed, 2:10 ride time.

Good ride but was absolutely wiped from testing FTP yesterday, not to mention this loop was very steep and rocky trails. Legs are absolutely wiped but had a great time. Matched a PR on a flow trail I push really hard on even though it was the end of a ride, destroyed myself yesterday, and it was pretty windy. I feel a top 10 on Strava coming....
Briceps
 
Posts: 613
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Re: Destroy Erase Improve

Postby Briceps » Wed Nov 01, 2017 9:03 am

Week 5

FM PUs: 7 x 21
FM Chins: 6 x 5

10/31/17

Press: 125 x 2 x 5, 7
Chins: + 10 x 7, BW x 7
Squat: 215 x 4, 175 x 5, 135 x 5 (2 ct paused)

Press is getting heavy, hoping to make a run up to full plates. Chins felt surprisingly great. First set of squats was brutal, could've really grinded out a 5th rep by form was god awful. Backed off some weight and did another more controlled set of 5 and then worked on some pause squats because my form has been getting worse and worse. Turning them into GMs, not sure what the solution is but I might work on paused squats for awhile.

11/1/17

Threshold Work (Bike): 5 x 5 minutes on/3 min off.

Wattage:
Lap 1: 227 W
Lap 2: 242 W
Lap 3: 226 W
Lap 4: 219 W
Lap 5: 232 W

11/2/17

BP: 190 x 2 x 5, 7 + 1
DL: 265 x 8
Mini-Leg Blaster Circuit x 3:
10 squats
10 lunges
10 jumping lunges
5 jumping squats
90 sec rest

Kinda rushed so I didn't do any of cleans or curls. Tried to make another 5 lb jump on the bench and lost a bunch of reps from last week. I think I upped the reps on FM PUs too quickly, felt somewhat fatigued going into today, same with presses earlier in the week. I WILL crush 192.5 for 8 reps on my money set next week, mark my words.
Briceps
 
Posts: 613
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