Balance

5/3/1
Cycle 1 / Week 2

Been trying to discover a balance between strength and triathlon training. Sunday was our biggest training day in preparation of this upcoming Sunday's Lavaman Waikoloa Olympic Triathlon. My first triathlon in... 2 years?

This week is 5/3/1's 3rd week in my cycle. It's the biggest week, in terms of 1RM%. With 1 week remaining, it's also my taper week. What to do...?

Should I just bypass my 5/3/1 week and go straight to Unload? Should I abstain altogether and concentrate on tapering?

Aside from squats, I've made significant gains in strength this week. Squat morning was spin hills. Squat noon was a 5 mile run. Haven't run longer than 2 miles for longer than I can recall. It was a heavy day and I only missed my PR by an estimated 2#, so that's a win.

I'm voting to put 5/3/1 on hold in favor of tri-taper. I want to stock up on glycogen in my muscles and build my anticipation of workout neglect to a fever that can only be relieved via Sunday morning's race

5/3/1

5/3/1 Cycle 1 Week 1 (85%)

The principle concept of the program is to build strength focused on 4 main multiple-joint exercises in a progressive cycle based on your calculated 1 rep max. The 5/3/1 program was designed to build practical strength while maintaining flexibility and stamina. Wendler stresses starting very light and progressing slowly, emphasizing respect to proper form.

3-4 days a week, you do a warmup, 1 main exercise, and assistance exercises. Conditioning should be done 2-3 times a week.

Warmup

10-15 min warmup could be a few light main sets, foam rolling, static stretching or jumping rope. I haven't tried foam rolling, so I might give it a shot. From what I've read, it's a great way to massage deep, active muscle tissue. 

Main

The 4 main exercises are deadlift, squat, bench press and standing military press. There are 4 weeks to a training cycle. Each set's weight is a set percentage of your estimated one-rep-max (1RM). 

• Week 1: 3x5 (3 sets of 5 reps)
• Set 1: 65% (of 1RM) x5 reps
• Set 2: 75% x5
• Set 3: 85% x5+
• Week 2: 3x3
• Set 1: 70% x3 reps
• Set 2: 80% x3
• Set 3: 90% x3+
• Week 3: 1 set of 5 reps, 1 set of 3 reps, 1 rep (5/3/1)
• Set 1: 75% x5 reps
• Set 2: 85% x3
• Set 3: 95% x1+
• Week 4: Deload with an easy 3x5
• Set 1: 40% x5 reps
• Set 2: 50% x5
• Set 3: 60% x5
• Week 5: New Training Cycle! Restart at Week 1, recalculating 1RM if you have set new PRs and wish to progress in weight.

Adjusting from a higher rep count was awkward until I got to the 3rd set. This is an opportunity to establish a new PR (personal record). You have the option to progress after each training cycle, using your new PRs in the formula. The 1RM can be estimated using the formula Weight x Reps x .0333 + Weight = Estimated 1RM.

Assistance

Follow-up with a few high-rep assistance exercises. Option A) 2x reinforcing + 1 opposing exercise. 2 warmup sets of 10 reps and one all-out set per exercise. Option B) High-rep body weight (reinforcing/opposing) 75+ reps. For instance, if today's main exercise is deadlift, your assistance exercises would be Leg Press, Glute-Ham-Raise, Hanging Leg Raise. 

Conditioning

Hill sprints, Prowler, or dragging a sled. Endurance? Maybe even HIIT? This can be done during off days, but it must be done and done hard.

Started Day 1 based off a chart after hearing about it from my buddy Maika'i; before reading the book; before I knew I was supposed to rep out. Didn't feel worked after Bench so I also did Press, but also didn't rep out. I'll see what I can do with Standing Military Press at the station today.

I downloaded 2 iPhone apps to test out. One allows you to easily log progress, and the other lists examples of assistance exercises. Not sure how to link an app from iTunes, so you'll have to find it on your own. You can find the ebook version of Wendler's 5/3/1 on EliteFTS.net for $20. 

I don't have a goal for this program. I don't know how much I want to be able to bench by the end of the year. I just want to get stronger. Not exactly sure how I will handle balancing this program and my endurance workouts, which I haven't been doing anyway. My conditioning will vary between endurance, HIIT circuits and hill sprints. I want to be all around fit and possibly shape a V out of this flabby existence. 

HFD 14B's 6/3/11 WOTD

Pretty much kickin own asses and torturing legs in today's non-stop circuit...

3 rounds:
10x 225# deadlift
Off-Road Hill Sprint 100yds down/back
10x Burpee Pull-Ups, Chest to Bar
Repeat Hill Sprint
25x Jump Rope, Double-Unders
Hill Sprint
10x Tractor Tire Flip, with 4x Bunny-Hops in/out of tire after each flip

Luckily the chopper got a call while starting round 3... Cause I was DONE...

Can't wait for tomorrow's ocean swim :)

HFD 14B's WOTD

Yesterday was Back, with a light 2 mile jog.

Got our Aquatics Competency Certification today, allowing us to take a dip in the beautiful Pacific. Swimming with bunker gear is surprisingly buoyant, especially if you manage to capture a pocket of air in your jacket. Got more of a tan than a workout there.

Today's Circuit was 3 rounds of:
10 Ring Dips
10 Inverted/Reverse Push-Ups on the Rings
10 Push-Press 115lb
25 Pyramid Push-Ups (1,2,3,4,5,4,3,2,1 with 2 sec rest)
20 Toes/Knees to Bar

First time doing ring dips. Those were sick. Got better on the 3rd round, probably cause I just wanted it over with.

The 115# is a lot for me to press, so I needed the help from the hips.

Toes to bar were pretty killer if I canceled the swing action. Amp it up a little by doing straight-leg toes to bar, then raise up to your knees then pause.

Today was National Running Day. I have to take a raincheck on that.

wotd

MON PM: 8 minutes. As many rounds as possible. Each round: 8 pull-ups, 8 dead-lifts 225#, 16 box-jumps 18", plus 75-100' run between each set. Completed 4 rounds.

TUE AM: Hapuna beach ocean swim: easy half lap

TUE PM: 1 mile warmup jog, shoulders

HFD Swim Week + CrossFit

Swim Week was pretty nuts. I learned to conquer a few fears.

Heights - Never jumped from anything higher than the 1st tower at the Kawamoto Olympic Pool (15'). At the end of swim week, I jumped from the first tower 5 times, the 2nd platform (22') twice, and the top platform (33') twice. Each jump was followed by one of 3 types of rescues.

Static Dive - I can't hold my breath for much anything. Nor have I attempted to dive very deep. My deepest was 14' to recover a brick while training for the HFD agility test. It was very difficult for me to stay at the bottom of the pool for 30 seconds. I freaked out while waiting for the guys to tell me to come back up. I need to work on relaxing down there.

Brick Running - Like rock running, but we're in a group and have to go down there everytime a buddy needs to be relieved.

Anyway, we swam anywhere from 2 to 3, maybe even 4 miles per day, including rescue tows... for a total of 6 days.

CrossFit
Pretty cool place. I was impressed with the workout. I completed 13 rounds of "Cindy" in 20 minutes. 1 round of Cindy consists of 5 pullups, 10 pushups and 15 squats. Total of 65 pullups, 130 pushups, and 195 squats. Qualified pullups are chin above bar to completely extended arms. Pushups are locked out arms to chest and thighs touching ground. Squats are legs locked, down to... a full squat you would see on National Geographic.  Jordan was a beast at 19.5 rounds. The gym record was 30. Not sure what the CrossFit record was.. but I know it was insane. Cause Jordan is a freak. Jon did about 17 or so.

If I hadn't lost my circuit strength from missing out on P90x for the past few months, I could've done a lot better (but so could the rest of the class).

Can't wait to get started on TRI again! Committed myself to competing in Lavaman Keauhou this year :)

See you soon ;)

HFD Physical Assessment - Day 1 & 2

Not much time for words cause I've got some reading/studying to do.

Didn't have time to get in enough liquids (or piss) before yesterday's dry physical assessment. Did a 1/2 mile or so run warmup then got right at it.

Did a slightly hilly 2 mile, timed group run. Kept pace with the instructors until I asked their pace after the first mile. They were doing 6:17. Oh boy. I haven't kept that pace in a while. The second mile (7:13) found me drifting away. Finished strong at 2/18, about half a minute behind Mr Bump and the fitness instructors.

Pounded 13 pullups, but didn't go all the way up and down on the last two. So the instructor could only count 11 of them. Not outstanding either. Somewhere in the middle of the group.

Plank was incredible. I made it to the top 4 with 3:04. Next was Gary at 3:26. Adam and John made 6 minutes. LOLWTF.

Yeah so then we did pushups. I was up there with 25. We had to do them to a beat, so that was a fun new twist. Jordan lost count at 45 something. Animal.

Today was swim. I was in the 1st of 3 groups to show their 500m skills. I went out at a crazy pace, and died after 200m. Ended up 8/18. Adam got 7:45 or something for third. Keo finished at 6:50. Justin at 5:15 or some crazy shit. That dude is incredible. I heard he was a great diver, but DAMN.

We each have strengths and weaknesses. But we all share a passion for what we do. We quickly have become a team. If there's anything that I can do besides being the best damned fire recruit they've ever seen, it's to ensure that every single one of us will not only pass, but excel.

I work with a few fish, some gorillas, cheetahs, and a couple two-by-fours. I get to talk to them and learn from them. I love my job.

Okay, now onto the books, shoe polish and ironing. Good night :)

2010 Triathlon Training: Week 2

2010's first full triathlon training week has ended.

I got in 4.5 hours last week, and the week prior was all rest. The gym has been getting a lot of my attention in the past 3 months. While strength training has given me added power for those nasty hills and pulling the last few hundred feet to shore, I don't feel AWESOME like I do after a swim, bike, and/or run. After strength training, I feel miserable and sore.

So I've scratched my itch and now I can't stop scratching. I love multisport.

Week 2 miles/hours:
Swim 4.23 miles, 2:16 hours
Bike 43.50 miles, 2:30 hours
Run 21.16 miles, 3:29 hours
Gym/Yoga 3:45 (including rest)
12 hours total

http://tr.im/sbr247

I won't attempt to qualify for Ironman this year, but I'll do as much sprint and Oly triathlons as I can squeeze in between Fire Fighter Recruit training class

Weight Gain

Been steady with the P90X in classic mode, with training buddy Eric. See and feel drastic improvements to overall fitness. 10 of the guys at work are competing in a 90-day weight-loss competition. I'm at 168 with a few pounds of fat to shed. My goal is to gain 15# of muscle in the same amount of time. I'll be using P90X with roughly 8 reps per set. I'm still gonna be maintaining cardio, so this will be reeeally fun. Looking forward to Insanity after this round of P90X. I'll see what it's about when it's available and possibly use it as doubles.

In other news: I've been seriously contemplating dropping everything and travelling the world for at least a year. We'll see what happens with the Fire Dept recruitment, but I think travelling will do me better.

P90X - Day 1 - Week 1 - Chest, Back

P90X - Day 1/90
165 lbs.
Baggage developed around my belly area from after the Hilo-Volcano 50k Run.

Exercise, Round 1 Reps, Round 2 Reps
Reverse-Grip Chin-Ups: 0, 25
Diamond Push-Ups: 10, 9.5
Wide-Arm Pull-Ups: 0, 15
Decline Push-Ups: 15, 10
Military Push-Ups: 15, 15
Close-Grip Over-Hand Pull-Ups: 0, 20
Heavy Pants: 20, 15
Wide-Fly Push-Ups: 20, 15
Back-Flys: 20,20
Lawnmowers: 20, 20
Standard Push-Ups: 30, 20
Dive-Bomber Push-Ups: 8, 5

Pull-Ups, Chin-Ups, Lawnmowers, Heavy Pants and Flys done with purple and green stretch-bands. Need to find portable pull-up system.

The AbRipper exercises are extreme. I could only do about 50% or less of each. I hope to do the entire course within 2 weeks.

Brrrr!

1130 Cold Swim at Kawamoto Pool (750m)
200m warmup
75m breathing (2,1,0)
75m sensory
150m speed (15,10)
250m sensory

It felt even colder today, but still at 69 degrees.

1900 Calisthenics
25 pushups
25 pushups
30 modified bicycle kicks
30 cruches
25 wide pushups
30sec bridge
30sec side bridge left
30sec side bridge right
25 pushups

Was gonna meet Jarrett for strength training but he had a late deal so I just did some pushups, situps, etc.

Legs are a little tight from yesterday's run and the... oh yeah, forgot I did a pretty big workout Sunday morning.

Oahu - Day 1, Treadmill Hill Run

Did the usual morning circuit, which I forgot to mention yesterday.

1730 Treadmill Hill Run
Landed in Oahu at 1100 and hung out with Charles until he got off work. Did a 3.5 mile hill run on the treadmill at the Natl Guard Armory where he coaches the Kalani JV Basketball team. Set it on Speed 7 (8.5min/mile), Level 10 (1-6.5 degree incline). I am not ready for Sunday. I will most likely be walking through a nice portion of the trail. I should bring a camera. Not sure if I'd be ready even if I didn't crack the rib.

0:28:00 Hill Run
0:05:00 Cooldown
HRM 182
HRA 168
Zone 152-170 0:07:58

Aunty Gayleen made some awesome spaghetti, which will help me carbo load. I need to be drinking more water. It's tough being away and doing so.

Packet pickup tomorrow from 10-6pm at the Waikiki Beach Walk. Danelle Kabush will also be hosting a trail run clinic at 1pm. Unsure if there is a charge. There is a shuttle from Waikiki to the race for $20. I might just do that, especially if the Kona Longboard Lager is nice and cold.

Injected with a Poison, I Saw My Crack, Short Run & Swim

0900 Injected with a Poison
Went to the radiology dept to get my bone scan done. I learned that it would be a 2-part, 4 hour process, which the doctor's office failed to tell me. That means my Kona trip would not happen today.

1200 I Saw My Crack
So I came back to do my bone scan and the machine was wicked cool. I saw the radioactive isotopes on the little monitor as I lay there. It picked up 3-4k little 'reflections' at a time for 3 minutes until it got a full image. After the images compiled, it showed my entire rib cage and the little mend happening. They took 6 images (top, back, 4 150degree angle shots).

1900 Short Treadmill Run
25 minute descent
2.5 miles

1940 Short Swim
10 minute relaxing swim. Fought the urge to do a timed swim and anything more than moderate intensity. I did shoot for 15 strokes but was unable to get less than 17. I felt like my shorts were about 10 pounds heavy. Need to slow down on the drinking.

Pool, Circuit, Intervals, Pool

1330 800m Pool Swim
200m Warmup
4x25m Switches w/Fins
4x25m Switches w/out Fins
4x25m Speed (15m fast, 10m slow)
8x25m Golf (20/20 in 0:00:30)
100m Warmdown

Thereafter, I spent roughly 15 minutes recovering on the stadium benches and observing another swimmer. She was there before me and was still holding the same steady pace. 14-15 strokes in 23 seconds. Smooth and efficient in the water, barely splashing at all. Her extended arm would not pull until the other was past elbow's length and about to touch the water. Excellent rotation on both sides. Barely kicking her legs. Consistent. She made it look so effortless. I was jealous. I wanted to be like that in the water already.

Two lanes over was a heavy-set fellow, taking about 25-30 strokes in maybe 30-35 seconds. He wasted soo much energy just splashing the water around. No rhythm, no length, no core.

What an unbelievable contrast. Which one am I? I need to see myself swim so I can mirror the efficient swimmer.

1745 Warmup Jog
15 mins
HRM 150
HRA 114

1800 Circuit
15 mins
HRM 170
HRA 143

20 Rotational Dumbbell Shoulder Press 20#
20 Bent-over Dumbbell Row 20#
20 Push-ups
20 Bears 20#
20 Flyes 70#
20 Saxon Side Bends 10#
20 Bench Press 70#
20 Squats 20#
20 Wide Grip Lat Pull downs 70#
20 Push-ups

1815 Treadmill Sprint Intervals
12 mins
HRM 178
HRA 152

Set treadmill for Sprint Level 15
Warmup at level 3 for 0:2:30
Interval x4 (Recovery Level 6, 0 Degree Incline for 0:01:30; Sprint Level 10, 6 Degree Incline for 0:0:30)

1845 Pool Swim
100m Warmup

4x25m Golf (20/20)
I stopped to think about the efficient swimmer from earlier today. Un-timed, I exaggerated my stroke rate intervals. I attempted to better balance and lengthen my body.

4x25m (18, 17, 16, 15)
Doing so, my body felt more relaxed. Using what I learned, I gave Golf another shot.

4x25m Golf (18/22, 18/20, 17/23, 17/19)
I was able to get down to to 17/19 by using more kick.

4x25m Breath Descent (3, 2, 1, 0)
2x25m Warmdown

This was a huge day, considering I'm still recovering. I was craving a home-made burger, but didn't want to wait for one so I went to BK for the Steakhouse. It was not deserving of the awesome commercial promoting that POS. I, however, did earn my large chocolate milkshake.

Circuit, Light Run

0915

20 incline flyes with a twist
20 bentover row
20 bear & squat
20 dumbbell squats
20 rotational shoulder press
20 perfect pushups
20 good mornings
20 saxon side bends
20 perfect pushups
19 overhead squats (ow)

0930
20min run

2.3 miles
167 avg
178 max

Mini Circuit just to do something...

I felt soo dead this morning, but I had to do something. I didn't feel like running even for 20 minutes. It wasn't my calves, just my lack of drive. As you can see, I didn't even do the full 200...

25 perfect pushups
25 dumbbell shoulder press
25 perfect pushups
25 bent-over row
25 rotating dumbbell shoulder press
25 bent-over row
15 perfect pushups

Felt tight on the rib again during the pushups and the rotating shoulder press.

Mutiny!

My legs went on strike this morning. They refused to kick the pavement. I wouldn't even consider my pace a jog. The calves were very tight and I couldn't even run on my toes. My feet were very happy that I put on padded/cushioned shoes though. It felt soo good, until I started moving lol.

I did a short 15 minute jog with a couple minutes to warmup/cooldown (walking, lol).

I washed my compression socks last night so I could wear them again today.

A quick circuit to keep me a bit satisfied:
35 Incline Dumbbell Flyes with a Twist 15#
20 Bentover Dumbbell Row 15#
25 Dumbbell Shoulder Press 15#
20 Incline Dumbbell Flyes with a Twist 15#

Relax, breathe... don't panic, get past the pain... enjoy the runasy

1200 Road Run

12min warmup (1.25 miles)
3min stretch
35 pushups
30 modified bicycle kick
20 widearm pushups
HRMax 168
HRAvg 153

15min easy (1.75 miles)
HRMax 171
HRAvg 166

1240
40min med (5 miles)
HRAvg 169
HRMax 177

I learned a little about efficiency on the run today.

My calves were tight for the past 2 days, but I really felt it today. I pushed off my toes for the majority of the run.

I used the green shoes today, with Yanks on for the first time. The support distribution and elastic really took the pain away from the top knot area.

Breathing was tough the last 20 mins. I felt a mild, dull pain on the right-front area my rib cage, about 3" below the sternum when breathing. There wasn't as much pain around the fracture area because I've been controlling my breathing. But that maybe why the pain transferred to the muscles helping to compensate.

On the last mile, I began to lose form and posture. I was making facial expressions of someone in agony. I had to remind myself to relax, run tall, and breathe easy. This conserved energy and I was able to convert it to more speed with the same HR.

Took a quick dip in the pool to cool off and did some golf drills. Was able to easily do 19/18, then 19/19 after a 10 second rest. But that put some pressure on the fracture, so I did some balance and Sweet Spot drills. Bleh. No idea what I'm doing.

I really miss swimming. I might have to give it up for a short while so I can truly enjoy it when I'm able to. I have a bone scan scheduled for Dec 4th, and a followup visit with the Doc on Dec 17th. I don't want to have to wait that long to swim... I'm just gonna test it by feel every few days.

Jess will keep me busy with strength training and a bit of cycling. I won't have the stoke for cycling until I get my awesome bike.

Night Run & Strength

Road run at the park
15 min warmup (easy 7-8min pace)
1min hard, 2min easy
1min hard, 2min easy
1:30 hard, 2min easy
1:15 hard, 2min easy
2min hard, 2min easy
1min hard, 5min cooldown
Total ~37:45

Stretch

Mini Circuit at the park
20 Decline Pushups
30 Modified Bicycle Crunch
30 Crunch
20 Widearm Pushups
25 Squats
14 Crawling Pushups
Total ~10mins

Stretch

Recap
Felt great on my toes the entire run. Calves were still a bit tight from Tuesday, but I read a great article about some maniac who loves pain, so that kept me going strong. Didn't feel as much pain in the ribs. I thought I would really feel it during the pushups and situps, but it wasn't that bad. Yeah, yeah... I didn't swim. Too busy to leave work :/

Lunch Strength, Afternoon Run

Lunch Strength (20min Circuit)
15min warmup run
10 pullups
20 perf. pushups
25x2 diag. crunches
20 squats (15# db)
20 overhead press (15# db)
30 mod. bicycle crunch
30 mod. crunch
24 inc/dec walking lunges
20 squats (15# db)
50 prone (shit, forget what they called but you lift your opposing arm and leg)
30 same but on hands and knees, holding for 8 seconds
20 widearm perf. pushups

Afternoon Run
1hr run Kukuau St
15min warmup (5min extra)
3x 5min uphill, 4min downhill
10min cooldown (5min less)

Felt strongest on last leg. Started raining on second leg. Road was saturated on last downhill, so I had to hold back from pushing fast. This caused my thighs to tighten up. They've been acting up since I started bodyboarding and kicking harder on the swim. I'm gonna take it a bit easier with sponging.

Also did about an hour of ho'in the garden, non-stop after the strength training. That was bust-ass.