Thursday, April 28, 2016

Squats!

In spite of (because of?) having sent my omnibus review Tuesday and taught my last class last night, I am feeling extremely emotionally fragile! Just tired I think. Didn't run earlier, mostly because trying to save legs for squatting but also because of logistics. Took a taxi to the gym as I just couldn't face the notion of subway after the other day - finished some work there, had vague notion I MIGHT run home after workout but of course that was unrealistic! We were disorganized in our workout today - there was some huge gathering of NYU sorority gals having what as far as I could guess was a basketball tournament in costume (angels, devils, unicorns, etc.), RIDICULOUSLY loud. Josh and I are in agreement that my squatting is erratic enough that I need a spotter even at pretty low weights, but I hate asking, and it can't just be anybody as for squats unlike bench it needs to be someone strong and experienced who will actually be able to lift up the bar if necessary!

First I got the wrong workout by mistake (my fault, but we're also just in transition to a much larger group and it can be harder to figure out what's going on), did half of it before switching to my "real" one - then it just took FOREVER, and I only did minimum reps and sets out of the range. Anyway, good getting it done, and my pause squats were good enough....

Mistaken first bit:

4 x 3 @ 75

Real first set:

4 x 2 @ 105

Pause squats:

3 x 3 (3-second hold) @ 95 (I said I didn't think I could do it because of confidence issues, so it was a minor triumph when Josh made me do it and it was fine! Arghhhh, I do not enjoy the mental wrestling I have with this lift!)

3 minutes abs with Tabitha (hook ankles together and use 8lb medicine ball to do sit-ups, passing the ball back and forth)

Bulgarian split squats: 3 x 6 @ 10s

hip thrusts with band: 100

It took about an hour and a half but I should really only properly log an hour, I was standing around feeling miserable for lots of stretches of that! The noise of the basketball folks was making me feel like I needed a Xanax....

Wednesday, April 27, 2016

Run!

Relieved I finally made that happen - Monday and Tuesday were a bit of a disaster, I couldn't get out the door when I got up this morning but that was partly because I knew there was an afternoon window where it could also happen. Slightly curtailed as I need time to do some xeroxing etc. before office hours start at 4:30, but it is the most beautiful weather....

1:20 (:40 easy, :20 as 10 x :45 faster, 1:15 walking recovery, :20 easy)

Tuesday, April 26, 2016

Bench

I've been feeling off-kilter all day - it's a result I think of making the big push to finish this piece (and it might be I miss B. a bit too!). Had thought I'd only need an hour this morning or at most two to finish off last typing of corrections and final proof, but one forgets that a long piece will require much more time for that sort of thing, it was really mid-afternoon by the time I was done. I hadn't showered because I'd imagined I'd be able to run by, say, late morning - but at that point all I felt was UTTERLY KNACKERED. Rainy and cool, didn't think I'd ride to the gym (also that bike makes my knees sore!), but I regretted that decision when the subway train I was on was subject to long delays. Only made it to the gym fifteen minutes late, which I hate (was sitting on train in tunnel thinking that possibly when I feel this emotionally fragile it's not even a good idea to try and get to the gym in the first place!). However the session was good, I caught up with everyone else and had some enjoyable work with others (feel like I've been off schedule and haven't seen as much of regular teammates as I sometimes do). We are all KICKED - nobody could make their assigned weights and sets - it's all good, though!

bench: 3 x 3 @ 115

floor press: 3 x 10 @ 37.5

incline reverse fly: 4 x 20 @ 10

incline row: 4 x 10 @ 42.5

A few halfhearted abs but really we got into chat mode and that was nice too! I'd imagined I might run home, but I slightly pronged something in my knee during the workout and it seemed clear that I'd better quit while I was ahead. Hobbled to a taxi that got me home remarkably quickly - am going to go back out now and find something good to eat. Hot shower was beneficial!

Monday, April 25, 2016

DL!

Bit of a funny non-workout - Josh texted yesterday to say that Management wanted to film our session today, and it turned out that we really were just pulling heavy singles up to or in some cases beyond old maxes. It was pretty fun - we have a new member who hadn't tested yet & who is incredibly strong, he pulled 500! I got up to 265 OK (old max is 270) but Josh has a good eye for when fatigue has set in and we called it there.

misc. DL
10mi RT bike

Sunday, April 24, 2016

Run!

Just 40 minutes easy - had hoped to fit in a longer one, but I'm down to the wire with my omnibus review & need to head out shortly to see a former student's MFA play production - all good. Very beautiful running weather!

:40 easy

Saturday, April 23, 2016

Run!

A particularly nice one, with Liz in Central Park. Liz used to live half a block away and we took up running seriously at the same time, it was a huge luxury to have such a nearby running partner of similar pace and goals, but now she lives in Brooklyn and it's sort of an hour by subway for me to get there! But we meet up sort of halfway at the south end of Central Park - it can't be done in winter, because getting home in sweaty clothes on the subway is too chilly, but we're in the season now where it's realistic again - and I am optimistic that we should be able to do that very regularly in coming months - nice thing to look forward to.

We just did the lower 5 - c. 1:02, 5.2mi, 12:00 pace.

Friday, April 22, 2016

Bench!

I know I always say it - but I was a genius for setting up this Friday session! Very taxing day as always on a Friday - four cases, just about wrote all four up though it was touch and go whether I really was going to make myself do the fourth one (but if I held it over it was going to scupper the OTHER huge thing I have to finish this weekend!). Then highly satisfying workout with P. at the Columbia gym. Which is underventiled, dingy and overcrowded, but only a few minutes from my home!

Another superset variant workout where we cycled through chest/back, triceps/biceps, then shoulder on its own. So first set 5 x 5 alternating bench (95) and heavy shrugs, etc. Highly enjoyable!

1hr upper body

Thursday, April 21, 2016

I am tired! That said - taking yesterday off from exercise made for an EXCELLENT squat session this morning. I have two stumbling blocks for the squat, one is purely mental but the other is physical - I don't have a solid enough foundation of technique to overcome fatigue, and will be folding over as soon as I get tired. Fresh legs made a big difference.

(B.'s getting here from the airport momentarily - thus my desire to be at home rather than at powerlifting in the early evening!)

1hr lower body

5 x 1 @ 115

5 x 3 @ 45 with 5-second hold at the bottom

Bulgarian split squats (using configuration of 2 benches to make sure I stay very upright and get full range of motion), 10lb

Also 10mi bike - the most beautiful weather in NYC just now, hope it lasts for a bit....

Tuesday, April 19, 2016

Tuesday run/bench

Just did :30 run midafternoon (with 4 x 1:00 hills) - there was a longer one on the schedule but I hadn't looked at it properly in advance and didn't leave enough time. Then nice powerlifting club - bench day came as a bit of light relief after yesterday's deadlifts!

bench: 10 x 2 @ 90

board press singles: 115, 135, 140 (didn't quite get all the way down, was a little nervous, but did lock it out on my own?)

single-arm row: 5 x 10 @ 42.5

5 x (25 face pulls, 25 shrugs @ 52.5)

3 x 10 skull-crushers (football bar plus 5s)

100 abs

:30 run
1hr upper body

Monday, April 18, 2016

Deadlifts

Ugh, I was too tired, it would have been better if I'd had more recovery time after yesterday's run I think. Also work stress just running very high at this time of year!

Did a single at the weight Josh had suggested for the work set (220) and knew I just didn't have it in me, Josh watched me do another one and sent me back down to 181 which the other fellow on the bar was using also.

4 x 5 @ 181

Walking lunges: 4 x 10 @ 12.5

Land-mine rows: 3 x 10

Shrugs: 100 @ 52.5

1hr lower body

+ 10mi RT bike - first week the weather is really warm enough....

Sunday, April 17, 2016

Modest victory from jaws of defeat!

Really I've just been working too hard - Fridays always require a massive effort of willpower (four cases in our morning meeting and then four chair reports in the afternoon - it's basically at the outside limit of what I can do, even though I have an unusually high capacity for workload!), and then I was working so crazily yesterday too almost until midnight....

Anyway I've had two good nights of sleep in a row but as I headed out for notional long run I felt discouraged - had taken allergy medicine that left disgusting aftertaste in mouth, lungs still very raw because of all these wretched flowering trees, general feeling (as I wrote in an email to Brent earlier) that in the grand scheme of things if given the choice between doing a long run and eating a piece of cake I would fall down fairly easily on the side of cake.

I really almost called it at the 15-minute mark - had reached Central Park and started toiling up Harlem Hill and just couldn't do it! Switched to a walk and was thinking about bailing altogether. (It's also quite warm, mid-70s and already a little too hot if you're running in direct sun.) Then I channeled my delightful running coach and thought - you know, if I do the whole loop and just do a mix of walk-run, jog most of the time but switch to a walk on the longer hills, that's six miles, plus a mile each way to and fro - walk-run will make that up to about two hours and it's not going to kill me! David will be MUCH happier if I do that, even if it's mostly walking, than if I don't even try.

And that was what I did. The funny thing is that though inevitably there were quite a few stretches of walking, I don't think the total workout was as different from a normal current-slow-speed long run as you might think - my body probably doesn't really know the difference, especially given that I'm not training for a run event just now.

Anyway: 1:51 run-walk, maybe about 8 miles with hills - in this case, VICTORY!

Saturday, April 16, 2016

Run!

I meant to do my longer one today, but I needed a long sleep and then got dug in on this funny huge work project, was late enough heading out (and with a huge amount of work still to do this evening!) that I thought I'd better just run shortish/easy and see if I can run long tomorrow instead. So, :40 easy along the river. It is very beautiful weather!

Friday, April 15, 2016

Bench!

Ah, my Fridays this semester are extremely demanding, but we got through all four cases at our meeting and I wrote up all four reports and then had my just reward: a 4pm session at the gym with P.! We were working on 5-10-15-10-5 model today. Very good! Work crunch in full force but this shouldn't affect running or lifting (it means swimming is probably not going to happen much or at all for another couple weeks - I've also been avoiding it because of allergies/lingering cold, the pool chemicals are dangerous for tender lungs!).

1hr

Thursday, April 14, 2016

Squats

Non-exclamatory - I started out OK but I think I was working with a lot of fatigue to begin with and couldn't come close to doing the assigned sets. Technique problems linger also - I worked out a lot of the minor points pretty well, but my torso still has an unhelpful tendency to lean forward especially once I'm growing tired. Allergies plus the time in the school year are both also bringing me down!

So I think it was instead:

6, 4, 3 @ 105

And the rest of the workout was a bit of a grind too, none of the exercises that I find especially enjoyable (the logistics of tethering ankles with bands are a pain!):

3 x 8 Bulgarian split squats @ 10lb

4 x 25 hamstring curls with bands

100 hip thrusts with band

200 abs with band

1:20 or so lower body

Now I had better go and get some serious food before I have a total meltdown!

Run!

Really I am procrastinating on a big job of work and am foolishly letting the day slip through my fingers - but it was a very nice short run!

30 min with 5 x :30 faster, 1:30 easy