Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[adrian]

Max Effort Lower Body

M.E Deadlift
1x5 110kg

Single Leg Squat (Back leg elevated)
4x8 10kg DB

Romanian Deadlift
2x6 50kg, 2x6 60kg

Glute Bridge
2x10

Single Leg Glute Bridge
2x10

Lying Abduction
2x10

A.M session. Warmed up with 5 mins on the treadmill, back of knee felt pretty stiff again. Probably went to hard straight into the deadlifts and felt it through the knee a bit. Haven't done deadlifts since Brookvale games so they felt pretty heavy and I kind of felt uncoordinated with them. Everything else was pretty standard - glutes were fried by the end. Lower back will be sore today I think. Dont know if I will do the easy run tonight as I think I should probably be staying off the leg until its virtually pain free.

Pre: WPC, Banana, Creatine
Post, WPC, Dextrose, Creatine

[adrian]

Repetition Upper Body

Bar Dips (60 sec rest between sets)
3 x Max reps - 14-9-5

Tricep extensions DB
4x5 - 15kg-15kg-17.5kg-17.5kg

Strict Pull ups
4x6

DB Press
3x10 - 15kg, 3x8 - 12.5kg, 3x10 - 10kg

GHD Situps + Back extension circuit
3x10 minimal rest between sets

1min plank hold

Pre: BCAA's
Post: WPC, Dextrose, Creatine

First set of dips felt good and stronger than last week. Unfortunately I was roasted after that. Pull ups are pretty difficult after the first two exercises and I really have to work for that sixth rep in the set. DB presses felt weak and I felt quite unstable. I'm liking the DB use at the moment as I feel like there's a bit more stabilisation being utilised. Its weird to finish at the gym with barely a sweat and what I would call a 'warmth' in my arms and shoulders, as opposed to wanting to vomit. Thats for interval day - once or twice a week is enough for me at the moment.

[adrian]

Easy Run

Approx. 8km

59.08

Avg Pace: 7:23 min/km

Just getting back to running after a two week lay off. Felt great to be outside. Probably 50/50 trail and road today. Super easy pace, still some tightness behind knee and got a bit twingy on right ITB. Hamstrings, glutes and quads are still quite afflicted with DOMS from Thursday - will need to have a look at where that lower body workout goes, might have to move things around as I'd like to be hitting that long weekend run with fairly fresh legs. But overall happy to be out on the legs for an hour without much hassle really.

Pre: BCAA's
Post: WPC, Powerade

Recovery: Stretch & Ice

http://j.mp/aZkN1b

[adrian]

M.E. Upper Body

M.E Bar Dips 3x5
10kg-12.5kg-15kg (bit of a pause between 4 and 5, but I'm counting it)

Incline DB Bench Press 3x6
20kg-22.5kg-22.5kg

Bent over rows 4x10
45kg

Bent over DB rear delt flyes 3x10
10kg

Hanging leg raises 3x15

Warmed up with about 6mins on the treadmill - still a bit tight behind the leg. Acupuncture again tonight.

Post: WPC, Dextrose, Creatine

[adrian]

8km run

Run Time: 42:59
Stopped Time: 2:04 (stopped to stretch calves and hip flexors)
Distance: 8.05 km
Average: 5:20 /km
Fastest Pace: 4:44 /km
Climb: 85 meters

Splits: 0:05:29 - 0:05:27 - 0:05:14 - 0:05:03 - 0:05:35 - 0:05:10 - 0:05:09 - 0:05:34

Felt ok. No warm up, took the first km to be a kind of warm up with a stretch at about 2km. Obviously still have the tendon issue, but ok - icing it, anti-inflammatory cream. Quads feel a bit tight, need to roll out the legs more often. Feel like I have a bit more pace in me if the legs are feeling good - that is if the legs ever feel good. Laid low on the carbs pre/post as my nutrition has been woeful.

Post: WPC

http://j.mp/doVdcD

[adrian]

5km Easy Run

Run Time: 30:29

Distance: 5.16 km
Average: 5:55 /km
Fastest Pace: 4:59 /km
Climb: 42 meters
Avg HR: 149 (79%)
Max HR: 166 (88%)

Pretty ordinary. No motivation. Stiff, tight legs. Pretty much a zero carb day - maybe 10g. Plan for this week is to do a number of easy runs to start trying to get some km's under the belt and try and shift my body into being able to utilise its fat stores. Disappointed with the way the training has gone over the last couple of weeks.


http://j.mp/9aiNNT

[adrian]

5km Run

Run Time: 27:36
Stopped Time: 0:00
Distance: 5.11 km
Average: 5:30 /km
Fastest Pace: 4:06 /km
Climb: 34 meters

Max HR: 171 (90%)
Avg HR: 152 (80%)

Splits: 5:48 - 5:44 - 5:55 - 5:32 - 4:38

Just wanted to get out on the legs. Had ART yesterday and acupuncture Tuesday, ART guy diagnosed as adhesion between hamstring/gastroc insertions and hammered it. Bit sore but seemed better - especially once warmed up. Day four of 'keto' diet. Mostly been sticking to about 10g of carbs. Today went a bit higher post workout with about 10-14g of carbs via powerade. Apparently post workout doesn't count as much because the body will uptake more of the carbs as muscle glycogen. Mostly feel ok - actually feel like I have a bit more mental focus and energy through the day, legs felt tired quicker than what I would on a higher carb day. Reasonably happy.


http://j.mp/b0qIQn

[adrian]

14km Run

Run Time: 1:22:51
Stopped Time: 0:00
Distance: 14.11 km
Average: 5:52 /km
Fastest Pace: 4:42 /km
Climb: 89 meters

Max HR: 171 (90%)
Avg HR: 158 (84%)

First run over 8km I think in about 4 weeks. Got quite tight around the hips in last 4km and a bit of tightness in ITB. Need to keep up with the glute activation exercises and stretch/roll more frequently (as always). Legs were pretty heavy whole way - probably due to low carbing. Hit up some sugar when I got back and had a soak in "Lectric soda crystals" as part of recovery.

Pre: WPC + coconut milk/water
Post: Powerade (2 scoops) 28g carbs (most, if not all of my carb allowance)

http://j.mp/d9DK6Y

[adrian]

7.71km Run

Run Time: 42:56
Distance: 7.71 km
Average: 5:34 /km
Fastest Pace: 4:12 /km
Climb: 58 meters
Max HR: 171 (90%)
Avg HR: 152 (80%)

Good run. Felt a bit tight in the shins for the first two km's but warmed into it. Legs felt reasonably good. Virtually fasted today, breakfast (eggs and ground beef), macadamias and cashews at 1100, then a tiny bit of chicken at around 1400 and that was it. I'd be happy if I could maintain this pace for 21km.

Pre: Nil
Post: Powerade (14g carbs), Dinner (steak and bok choy) followed pretty soon after

Recovery: A good 2 min stretch on each calf, a bit more of a stretch than I have done lately

[adrian]

7km Run

Run Time: 38:56
Distance: 7.28 km
Average: 5:34 /km
Fastest Pace: 4:25 /km
Climb: 52 meters
Max HR: 169 (89%)
Avg HR: 154 (81%)

Splits: 5:31 - 6:00 - 5:44 - 5:50 - 5:19 - 5:17 - 5:16

Pre: Nil
Post: Powerade (14g carbs)

Last 3km felt pretty good, ok pace, not too much strain.


http://j.mp/cpr6FR