I a preempting bad weather this winter so I got myself a treadmill. No excuses not to complete my training schedule. I have become a little addicted to Zwift so with my wahoo kickr and my NordicTrack I can do all my training indoors covering routes all around the world .
@gozwift @nordictrack @wahoofitnessofficial @gozwifttriathlon @wahoorun @strydrunning
This was a completely pain free run. I worked up the courage to fully test my left knee. One pretty bad sprain, lack of strength and flexibility completely broke my running stride. A full commitment to core strength training and stretching(particularly my left hamstring, tightness kept me from proper extension) fixed me. Shouts to the excellent training staff at my gym. #Ilovetorun#ilovetotrain#returnoftheroadwarrior
Last workout before showtime 💃🏼
I was prescribed to do a full body circuit with low weight and high rep so I came up with this on the spot based on what I felt my body needed for the moment 🐒
2 mile bike to gym
15 min dynamic stretch and activation
4 Rounds of:
20 TRX Hamstring curl to hip thrust
10 TRX Pike to push-up
10 each side Burpee to single leg box jump (Inspo @kaisafit )
20 Box seated V-ups
20 BB DL
20 BB Thrusters
20 TRX Y-back flys
20 min high incline walk on treadmill
10 min Stair-mill
2 mile bike ride home
Roll, Stretch & meal prep for show week 🙌 @teamedge1 @garyudit
395 for 5 was cool today. Haven’t touched these kinda weights since before I hurt my back in December + technique is much better than it used to be. Back staying as flat as possible, big chest, hips and knees extend simultaneously, weight through mid foot, TIGHT upper back... Who knows what I’ll hit next week as I continue to adapt to heavier loads and teach all this new muscle to produce the force I want it to :) . .
Things have only just begun but are already getting interesting. I’m just playing the RPE game and seeing what weights that takes me to! I usually like to take percentages and have numbers pre programmed for strength blocks, but after not training for strength / low volume for a while, I have no idea where my strength actually lies, so RPE is best so that I don’t overestimate and accidentally overreach too early. A few extra warm up sets to find weights with that approach but that lets me practice more technique and doesn’t fatigue me for my top sets! .
Something I’ve found interesting is that I can’t spot a noticeable weakness in my deadlifts yet... I’m kiiiiiiinda slow off the floor but not to the point where I need to address it (in my opinion). & once I get it off the floor it shoots up; locking it out is no issue... I also feel that deficit deadlifts last mass potentiated me SO well for deadlifts this block cause they feel smoother than ever. Small data collection and manipulation of variables can go along way and benefit your training soooo much in the future if you use the effort to find things that work for YOU and not just doing what everyone else is doing.
After swimming more than 5 miles this week and my furthest ever swim, I will be glad to take a break and stay on dry land. I am keen to put in some miles on the bike Saturday and Sunday. I feel I have spent more time in water than out 💦 🏊♂️. Hopefully next week I can start introducing running again after recovery from the dreaded shin splints