Zugzwang Mark VII: Become a pro ellipticaller

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The Something Awful Forums > Discussion > You Look Like Shit > The Fitness Log Cabin > Zugzwang Mark VII: Become a pro ellipticaller

Bluff: Oct 7, 2009; YOU STUPID ASSHOLES

My pops runs ultras, I think he's
on his eighth Wasatch. Cool goal!

Asked him about it and he said to go run a shitload of trails, steepest elevation you can find until you feel like dying. He also said to focus on downhill. Everybody is gassed during the actual race on the uphill sections (besides the genetic monsters) so the guys that can go relatively fast downhill without falling are the ones that end up doing disproportionately well.

He also says that the race is entirely mental, and to bring twice the calories that you think you're going to need.

# ? Jan 16, 2012 09:15

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# ? May 21, 2013 03:18

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Umbriago posted:

Haha, I guess we both have work to do -- I'm 5'11" and 165lbs. I'll trade you some of my strength-to-weight ratio for a bit of your split time.

At your size, you shouldn't have much trouble blowing past my split times with enough training. How long have you been running?

Firebatgyro posted:

Yeah, especially since you do a lot of hills, losing 30 pounds will definitely help you out. I really miss being 130 when I go running these days.

Yeah but I bet you don't miss it when you go lifting these days, judging from your log.

Bluff posted:

My pops runs ultras, I think he's
on his eighth Wasatch. Cool goal!

Asked him about it and he said to go run a shitload of trails, steepest elevation you can find until you feel like dying. He also said to focus on downhill. Everybody is gassed during the actual race on the uphill sections (besides the genetic monsters) so the guys that can go relatively fast downhill without falling are the ones that end up doing disproportionately well.

He also says that the race is entirely mental, and to bring twice the calories that you think you're going to need.

Wow, eight Wasatch runs? That's badass. That's also great advice, thanks!

# ? Jan 16, 2012 15:25

Rogue: May 10, 2002

Hey man when I first saw your username I should have guessed this, but I saw you posting in the A/T thread for chess, let me know if you ever want to play some games on chess.com and teach me how to be good because I'm awful!

# ? Jan 16, 2012 17:33

Umbriago: Aug 27, 2004

Zugzwang posted:

At your size, you shouldn't have much trouble blowing past my split times with enough training. How long have you been running?

A little over a year.

But in mitigation the first half of that was running the C25K and then building the stamina to run a 10km (never training for speed), and the second half was hardly bothering to run at all.

I need to sort myself out really...

# ? Jan 16, 2012 18:25

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Okay, I owe you people some updates. I had to unexpectedly travel due to a death in the family, so I didn't lift weights this week, but I've kept up with my running.

Monday:

quote:

Zugzwang earned 376 points for:

Trail Running:
0:51:11 || 4.2 mi (+376 pts)
Warm-up, six 30-second hill repeats, cool down

Wednesday:

quote:

Zugzwang earned 244 points for:

Running:
0:40:03 || 3.2 mi (+244 pts)
Very slow workout focusing on running cadence.

Thursday:

quote:

Zugzwang earned 504 points for:

Running:
1:00:00 || 5.2 mi (+504 pts)
Warm-up, 20-minute tempo run, cool down

Today:

quote:

Zugzwang earned 666 points for:

Running (treadmill):
1:30:00 || 7.4 mi (+666 pts)
Warm-up, three 6-minute hill repeats, lots of time at a slow endurance pace, cool-down

Total mileage this week: about 24. 21 last week. Not too shabby; I should be building a nice base for my 50-mile training program with this.

Rogue posted:

Hey man when I first saw your username I should have guessed this, but I saw you posting in the A/T thread for chess, let me know if you ever want to play some games on chess.com and teach me how to be good because I'm awful!

Sure, add me (handle: corp_por) if you like.

Umbriago posted:

A little over a year. But in mitigation the first half of that was running the C25K and then building the stamina to run a 10km (never training for speed), and the second half was hardly bothering to run at all.

I need to sort myself out really...

I think you should have plenty of "newbie gains" left in you after that...

# ? Jan 21, 2012 19:22

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

quote:

Zugzwang earned 373 points for:

Running:
0:45:00 || 4 mi || 145 bpm (+373 pts)
Warm-up, steep hill repeats, cool-down

These were supposed to be brief repeats on a steep hill. I don't think the hill was quite steep enough. On the other hand, it will serve as a great site for longer repeats on a more moderate hill...

# ? Jan 23, 2012 04:12

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

In the interest of maintaining a decent lifting schedule while shifting the focus to my running, I'm switching my lifting routine over to a slightly modified minimalist routine that Martin Berkhan posted a few months ago. Aaaand this routine includes squatting, which I haven't done in far too long. Gotta have strong quads if I'm going to do an ultra with 8,000 feet of descent. I'll be interested in seeing how far my muscle memory goes during the coming months. My bench is still increasing nicely, and I certainly hope that keeps up.

quote:

Zugzwang earned 732 points for:

Barbell Bench Press:
135 lb x 5 reps (+63 pts)
185 lb x 5 reps (+86 pts)
215 lb x 5 reps (+100 pts)
245 lb x 4 reps (+111 pts)
220 lb x 5 reps (+102 pts)
200 lb x 6 reps (+96 pts)

Chin-Up:
2 reps (+8 pts)
4 reps || weighted || 30 lb (+32 pts)
4 reps || weighted || 10 lb (+24 pts)
4 reps (+20 pts)

Leg Extensions:
91 lb x 5 reps (+10 pts)
138 lb x 5 reps (+16 pts)
173 lb x 8 reps (+21 pts)
173 lb x 8 reps (+21 pts)
184 lb x 7 reps (+22 pts)

# ? Jan 24, 2012 04:34

Rogue: May 10, 2002

Zugzwang posted:

an ultra with 8,000 feet of descent

Jesus.

Nice benching!

# ? Jan 24, 2012 05:48

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Two proper runs today, plus a bonus mile!

AM:

quote:

Zugzwang earned 1098 points for:

Running:
0:45:17 || 4 mi || 11:27 min/mi || 140 bpm (+359 pts)
Slow, easy run focusing on cadence.

PM:

quote:

1:01:31 || 5.8 mi || 10:40 min/mi || 149 bpm (+620 pts)
Warm-up, 4x6-minute intervals just under LT, cool-down.

Bonus mid-day run! I needed to have my car towed from my place to a mechanic, and the guy got there much earlier than he was supposed to, so I ended up just running home in street clothes.

quote:

0:09:00 || 1.1 mi (+119 pts)
Ran home to meet tow truck dude.

Again, the overall pace is a bit misleading with things like intervals; I was doing somewhere in the 8:xx range for each 6-minute interval, and taking it easy otherwise. Feels good man.

# ? Jan 25, 2012 03:22

KBD: Mar 24, 2010; get a butt

Man I want to be able to run like you. drat you ran almost two goddamn hours

# ? Jan 25, 2012 03:33

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

KBD posted:

Man I want to be able to run like you. drat you ran almost two goddamn hours

Keep training; anyone who doesn't have a prohibitive medical condition can easily work up to two hours (and way more).

# ? Jan 25, 2012 15:49

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

AM:

quote:

Zugzwang earned 1195 points for:

Barbell Squat:
45 lb x 5 reps (+21 pts)
135 lb x 5 reps (+63 pts)
185 lb x 5 reps (+86 pts)
225 lb x 5 reps (+105 pts)
205 lb x 5 reps (+95 pts)
185 lb x 5 reps (+86 pts)

Standing Barbell Shoulder Press:
45 lb x 5 reps (+23 pts)
75 lb x 5 reps (+39 pts)
100 lb x 5 reps (+52 pts)
120 lb x 2 reps (+57 pts)
125 lb x 7 reps (+69 pts)
115 lb x 6 reps (+62 pts)
100 lb x 7 reps (+55 pts)

I haven't done squats in ages. I'm a mere shadow of my former squatting self.

Felt soooooo good though. I was going to do lunges as well, but my hamstrings were screaming at me, so I didn't. I figure they'll get hit hard enough during deadlifts and hill repeats anyway. That's my rationalization and I'm sticking to it.

Also, my OHP doesn't suck as much as I thought it did. Hopefully that will go back up quickly.

PM:

quote:

Running:
0:51:54 || 4.3 mi || 11:56 min/mi || 141 bpm (+382 pts)
Warm-up, slow cadence work, cool-down

I really really didn't want to run this evening, but I did it anyway dammit. I hate these boring-rear end cadence runs, but my reward is getting to do some hill repeats tomorrow. Oh god I'm insane

# ? Jan 26, 2012 01:50

Firebatgyro: Dec 3, 2010

Zugzwang posted:

I really really didn't want to run this evening, but I did it anyway dammit. I hate these boring-rear end cadence runs, but my reward is getting to do some hill repeats tomorrow. Oh god I'm insane

Horribly boring runs like this are definitely worth it though. I spent an entire summer doing nothing but running 4-10 miles down this completely flat trail just cleaning up my form/breathing.

Getting your form correct is really important and really difficult. I also just spent like 15 minutes trying to find the clip from 'Without Limits' where Bowerman is telling Pre to 'keep his hips thrust forward like at the moment of greatest penetration'.

# ? Jan 26, 2012 02:13

Buzkashi: Feb 4, 2003

That shoulder press

Clarify: I come in here and think of this as "run log" and then I see you put up numbers like those and I'm like good god

# ? Jan 26, 2012 15:22

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

AM:

quote:

Zugzwang earned 1273 points for:

Barbell Deadlift:
135 lb x 5 reps (+63 pts)
185 lb x 5 reps (+86 pts)
225 lb x 5 reps (+105 pts)
275 lb x 5 reps (+128 pts)
220 lb x 5 reps (+102 pts)
My form is still godawful. Blahhhhhh

Bent Over Barbell Row:
135 lb x 5 reps (+35 pts)
165 lb x 3 reps (+40 pts)
165 lb x 3 reps (+40 pts)
165 lb x 4 reps (+42 pts)
Form needs work, but not too bad.

Machine Incline Bench Press:
135 lb x 5 reps (+28 pts)
185 lb x 5 reps (+38 pts)
225 lb x 3 reps (+44 pts)
265 lb x 7 reps (+58 pts)
255 lb x 6 reps (+55 pts)
245 lb x 7 reps (+54 pts)
Hammer Strength incline bench.

PM:

quote:

Running:
0:19:31 || 1.8 mi || 11:09 min/mi || 149 bpm || light hills (+155 pts)
0:14:52 || 1.4 mi || 11:02 min/mi || 157 bpm || steep hills (+144 pts)
0:11:13 || 0.9 mi || 12:23 min/mi || 151 bpm || flat (+56 pts)
Warm-up, 8x30-sec hill repeats, cool-down

The running above was all one workout. Ima start dividing my runs up into sets when I log them to separate out the warm-up and cool-down. These hill repeats hurt so good. Also, it looks like I'm going to run over 30 miles this week.

Firebatgyro posted:

Horribly boring runs like this are definitely worth it though. I spent an entire summer doing nothing but running 4-10 miles down this completely flat trail just cleaning up my form/breathing.

Getting your form correct is really important and really difficult. I also just spent like 15 minutes trying to find the clip from 'Without Limits' where Bowerman is telling Pre to 'keep his hips thrust forward like at the moment of greatest penetration'.

Yeah, I know. Not every run can be hard and exciting anyway, else I'd burn out fast.

And that clip sounds great, but I think if I took it too literally and ran like that at the track around the student-athletes, I might get arrested. Then again, getting chased might make for a nice fartlek.

Buzkashi posted:

That shoulder press

Clarify: I come in here and think of this as "run log" and then I see you put up numbers like those and I'm like good god

I try.

# ? Jan 27, 2012 02:18

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Friday's workout:
NOT A drat THING. DAY OFF.
I did do a bit of walking though:

quote:

Zugzwang earned 53 points for:

Walking:
0:20:00 || 1.3 mi (+53 pts)

Today was supposed to be a long-ish run, but I've been having stomach issues, and I ended up turning back after the feeling that I need to barf kept intensifying and intensifying. gently caress it; I'll redo this workout tomorrow and add tomorrow's scheduled hill repeats to the end of it.

quote:

Zugzwang earned 192 points for:

Running:
0:15:01 || 1.3 mi || 11:32 min/mi (+93 pts)
Walking:
0:32:35 || 2.1 mi || 15:12 min/mi (+99 pts)

This does mean that I can't claim I ran over 30 miles this week, though.

# ? Jan 29, 2012 02:33

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Did my weekend endurance run just now. I was supposed to add steep hill repeats to the end of it, but I couldn't find an appropriate hill in time, so gently caress it, I'll just go out again later.

quote:

Zugzwang earned 1448 points for:

Trail Running:
1:50:32 || 9.7 mi || 11:27 min/mi || 152 bpm || moderate hills (+1448 pts)

# ? Jan 29, 2012 16:53

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

TODAY'S BRUNCH, called "The King":

Bottom layer of French toast, central filling of bacon, banana slices, and peanut butter, top layer of French toast, all baked together in a French onion soup-sized crock pot. I added maple syrup, of course.

Aaaand this evening's workout:

quote:

Running:

0:06:10 || 0.6 mi || 10:14 min/mi || flat (+43 pts)
0:08:21 || 0.7 mi || 12:53 min/mi || steep hills (+59 pts)
Short warm-up, 12x15-sec hill repeats on steep hill

I still haven't found a hill steep enough for my needs, so I went ahead and did twice as many repeats as my program called for. Good times.

# ? Jan 29, 2012 23:27

KBD: Mar 24, 2010; get a butt

DID YOU ABSOLUTELY HAVE TO POST THAT PHOTO. Go to effin hell Zugzwang!!!

# ? Jan 29, 2012 23:41

Rogue: May 10, 2002

That rules

# ? Jan 30, 2012 00:42

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

KBD posted:

DID YOU ABSOLUTELY HAVE TO POST THAT PHOTO. Go to effin hell Zugzwang!!!

Yes. Yes, I did.

Rogue posted:

That rules

It was yummy, though it wasn't nearly enough food. Elvis was fat, so you'd figure the dish named after him would be more filling.

In other news, I've been going through my records, and in the months I was doing my marathon training program (July 1, 2011 - November 8, 2011), I only ran 222 miles - that's an average of under 12 miles per week. Much of that was concentrated on a few weekend long runs.

No wonder my marathon time sucked so much. By contrast, I did 21, 24, and 24 miles these past three weeks, and 11 miles alone today. I'm feeling pretty good about not sucking as a runner now that I'm actually goddamn running.

# ? Jan 30, 2012 01:52

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

quote:

Zugzwang earned 771 points for:
Barbell Bench Press:
135 lb x 5 reps (+63 pts)
185 lb x 5 reps (+86 pts)
225 lb x 3 reps (+99 pts)
250 lb x 4 reps (+113 pts)
225 lb x 5 reps (+105 pts)
205 lb x 6 reps (+98 pts)

Chin-Up:
3 reps (+14 pts)
5 reps || weighted || 30 lb (+43 pts)
4 reps || weighted || 15 lb (+26 pts)
5 reps (+27 pts)

Leg Extensions:
91 lb x 5 reps (+10 pts)
138 lb x 5 reps (+16 pts)
184 lb x 8 reps (+23 pts)
195 lb x 8 reps (+24 pts)
205 lb x 6 reps (+24 pts)

My goddamn loving alarm didn't go off this morning, so I overslept and couldn't lift before work. Had to go this evening instead, when my university gym is full of mostly clueless college bros doing dumbbell bench press on bosu balls and aerially humping the dip machine. I didn't use a spotter on bench, since being surrounded by neckbeards with the worst haircuts ever was enough. I just internally screamed "YOU CAN. NOT. FAIL. (in front of these people)" on the last rep of each set. Worked like a charm.

# ? Jan 31, 2012 02:49

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

quote:

Zugzwang earned 1142 points for:

Running:
2:01:11 || 10.5 mi || 11:34 min/mi || 150 bpm (+1142 pts)
This included a long slow warm-up, three 8-minute climbs up a big loving hill, some horribly boring cadence work at a slow pace, then a cool-down

I combined two hour-long workouts here; the first half was a warm-up and then three 8-minute hill repeats just under my lactate threshold, while the second was slow, horribly boring cadence work. Come to think of it, most of my runs lately have been intentionally slow. I can't wait to get back to tempo runs.

Edit: total miles ran in January: 99.11.

And I'm entirely too lazy to go run 0.89 more within the next 90 minutes.

Zugzwang fucked around with this message at Feb 1, 2012 around 03:28

# ? Feb 1, 2012 02:56

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

quote:

Zugzwang earned 430 points for:

Running:
0:51:34 || 4.5 mi || 11:27 min/mi || 148 bpm || track (+420 pts)
Slow, horribly boring cadence work. At least I listened to a good Radio Lab show during it.

Walking:
0:05:53 || 0.32 mi || 18:35 min/mi || 120 bpm (+10 pts)
Cool-down after run.

Man, my legs were shot after yesterday's 2-hour run + hill climbs. At least I get to take Friday off.

# ? Feb 2, 2012 03:40

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Afternoon lifting, PM running.

quote:

Zugzwang earned 890 points for:

Standing Barbell Shoulder Press:
45 lb x 5 reps (+19 pts)
55 lb x 5 reps (+24 pts)
115 lb x 5 reps (+54 pts)
135 lb x 6 reps (+74 pts)
125 lb x 5 reps (+59 pts)
115 lb x 5 reps (+54 pts)

T-Bar Row:
90 lb x 5 reps (+20 pts)
110 lb x 5 reps (+25 pts)
100 lb x 6 reps (+26 pts)
90 lb x 7 reps (+26 pts)

Dumbbell Bicep Curl:
45 lb x 4 reps (+10 pts)
35 lb x 4 reps (+8 pts)

Running:
0:50:01 || 4.1 mi || 12:06 min/mi || 143 bpm || steep hills (+491 pts)
Slow warm-up, 10x30-sec hill repeats on steep hill, slow cool-down

Aaand with that, I've officially broken 30 miles of running this week, for the first time in my career.

I still have one long-ish run left on Saturday, too!

# ? Feb 3, 2012 04:13

KBD: Mar 24, 2010; get a butt

Zugzwang posted:

Afternoon lifting, PM running.
Aaand with that, I've officially broken 30 miles of running this week, for the first time in my career. I still have one long-ish run left on Saturday, too!

Oh God I'm so jealous (have a poo poo foot right now). That is awesome. How difficult would you say inclinded running is compared to flat terrain?

# ? Feb 3, 2012 04:16

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

KBD posted:

Oh God I'm so jealous (have a poo poo foot right now). That is awesome. How difficult would you say inclinded running is compared to flat terrain?

It's significantly harder, which is why hill repeats are used to build leg strength. During my 8-minute hill climbs the other day (on a steep hill, admittedly), I'd have like 14-15 increased heartbeats per minute over a flat course for the same pace. That's a whole bunch.

But I like it anyway

. Also I've realized that I will always suck at running hills if I keep avoiding them, so geronimo and all that.

# ? Feb 3, 2012 04:28

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Oh yeah, and since CoffeeIsForClosers asked for pics, here are some proper ones taken yesterday:

Here I'm 6', 200 lbs, working on losing about 15-20 pounds or so.

# ? Feb 3, 2012 04:43

Shine: Feb 26, 2007; HUP HUP HUP HUP HUP HUP

Nice hourglass

# ? Feb 3, 2012 04:48

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

I'd make a drat sexy woman, it's true.

# ? Feb 3, 2012 04:53

KBD: Mar 24, 2010; get a butt

I hope you not posting means you're out running bro

Also, lookin fine!

# ? Feb 6, 2012 23:29

Funkutron5000: Jan 20, 2010

This log has drudged up old feelings of wanting to do an ultra. I have no idea why the hell anyone would want to do that to themselves but here we are. Also, you're gonna totally kill that 4:22 marathon time. I bet you'll get it down to 3:30-3:45, if not lower.

# ? Feb 7, 2012 00:40

Bluff: Oct 7, 2009; YOU STUPID ASSHOLES

poo poo dude, you're 200? Nice running mate!

# ? Feb 7, 2012 02:00

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Kay, I owe you all some workouts. Which will be posted tomorrow, not tonight.

KBD posted:

I hope you not posting means you're out running bro

Also, lookin fine!

This is my rest week. Only going to be putting up like 25 miles. In other words, you're probably going to stay way ahead of me in the Nike+ challenge.

And tanks.

Funkutron5000 posted:

This log has drudged up old feelings of wanting to do an ultra. I have no idea why the hell anyone would want to do that to themselves but here we are. Also, you're gonna totally kill that 4:22 marathon time. I bet you'll get it down to 3:30-3:45, if not lower.

I need someplace to put my crazy. Also, holy hell, a 3:30 marathon would be awesome.

Bluff posted:

poo poo dude, you're 200? Nice running mate!

FAT

# ? Feb 7, 2012 04:39

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

WORKOUT BACKLOG

Friday:

quote:

Zugzwang earned 687 points for:
Barbell Deadlift:
135 lb x 5 reps (+57 pts)
185 lb x 5 reps (+81 pts)
225 lb x 5 reps (+106 pts)
275 lb x 2 reps (+100 pts)
I cut this short due to form issues. I need to drop the weight bigtime and work my way back up, I guess.

Machine Incline Bench Press:
135 lb x 5 reps (+29 pts)
185 lb x 5 reps (+41 pts)
225 lb x 5 reps (+54 pts)
275 lb x 7 reps (+84 pts)
260 lb x 6 reps (+73 pts)
245 lb x 5 reps (+62 pts)

I'm pretty bummed that I'm STILL having form issues with the goddamn deadlift. I'm just going to drop the weight and build up from something that seems way too low.

Saturday:

quote:

Zugzwang earned 786 points for:
Running:
1:14:43 || 7 mi || 10:39 min/mi || 153 bpm || flat (+786 pts)
Warm-up, tempo runs, cool-down

This run put me at just over 37 miles for the week. That's my highest ever.

Monday:

quote:

Zugzwang earned 707 points for:
Barbell Bench Press:
135 lb x 5 reps (+66 pts)
185 lb x 5 reps (+92 pts)
225 lb x 4 reps (+110 pts)
255 lb x 3 reps (+119 pts)
235 lb x 3 reps (+104 pts)
210 lb x 4 reps (+100 pts)

Chin-Up:
4 reps (+20 pts)
5 reps || weighted || 30 lb (+43 pts)
4 reps || weighted || 15 lb (+26 pts)
5 reps (+27 pts)

Today:

quote:

Zugzwang earned 393 points for:
Running:
0:39:23 || 3.8 mi || 10:20 min/mi || 149 bpm (+393 pts)
Slow warm-up, "easy tempo" run, cool-down

This begins my rest week from running. That entails about 20 miles of running or so at an easy pace. It's not really low, but it's definitely a reprieve from what I've been doing.

# ? Feb 8, 2012 03:19

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

AM lifting, PM running.

quote:

Zugzwang earned 959 points for:

Barbell Squat:
45 lb x 5 reps (+31 pts)
135 lb x 5 reps (+57 pts)
185 lb x 5 reps (+81 pts)
235 lb x 4 reps (+103 pts)
225 lb x 4 reps (+96 pts)

Standing Barbell Shoulder Press:
45 lb x 5 reps (+40 pts)
85 lb x 5 reps (+53 pts)
115 lb x 5 reps (+65 pts)
140 lb x 4 reps (+70 pts)
130 lb x 5 reps (+71 pts)
120 lb x 5 reps (+67 pts)

Running:
0:22:33 || 2.1 mi || 10:51 min/mi || 146 bpm || moderate hills (+225 pts)

Sooo I went ahead and just bought the Starting Strength DVD to teach me how not to kill myself with squats and deadlifts. Yes, my form is that bad. It should be in tomorrow.

# ? Feb 9, 2012 02:05

Bluff: Oct 7, 2009; YOU STUPID ASSHOLES

Post vidyas, we can help.

# ? Feb 9, 2012 02:11

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Yeah, will do. I forgot my camera this morning, but I'll record my deadlifts on Friday.

# ? Feb 9, 2012 02:13

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

Last run before the weekend.

quote:

Zugzwang earned 515 points for:

Running:
0:49:19 || 4.8 mi || 10:20 min/mi || 155 bpm || track (+515 pts)
Warm-up, 20-minute tempo run @ 9:30 pace, cool-down

Now I'm off to see Liam Neeson battle some wolves.

# ? Feb 9, 2012 23:57

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# ? May 21, 2013 03:18

Zugzwang: Jan 2, 2005; I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.

quote:

Zugzwang earned 744 points for:

Barbell Deadlift:
135 lb x 5 reps (+57 pts)
185 lb x 5 reps (+81 pts)
225 lb x 5 reps (+106 pts)
Kept the weights low to take a video for checking my form.

Machine Incline Bench Press:
135 lb x 5 reps (+29 pts)
185 lb x 5 reps (+41 pts)
225 lb x 5 reps (+54 pts)
285 lb x 7 reps (+90 pts)
275 lb x 5 reps (+76 pts)
255 lb x 6 reps (+70 pts)

T-Bar Row:
45 lb x 5 reps (+20 pts)
90 lb x 5 reps (+27 pts)
120 lb x 5 reps (+33 pts)
105 lb x 5 reps (+30 pts)
90 lb x 7 reps (+30 pts)

Okay, so I took a video of me deadlifting today. Here's my 225x5 set:

http://www.youtube.com/watch?v=MQwDc5eMkLQ

My lower back is in a bad position, still. The last time I brought this up in the form check thread, I was advised to lower my weights. But the problem is, this still feels really light. I can even see some rounding at 135 and 185, and if I can do 20 or more reps at a given weight, I fail to see how it can be considered "too heavy." I'm following the procedure from Sir Dr. Lord Rippetoe, J.D., M.D., Ph.D., D.D.S., D.V.M., Esq., so am I just horribly inflexible, or what?

# ? Feb 10, 2012 16:01

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