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Bob's magical conditioning improvement and strength upkeep log
My starting point: mile in 6 minutes 30 seconds (second attempt recently), resting HR at 55-60bpm
My aim by February: mile in 5 minutes 30 seconds, resting HR at sub 50bpm, and minimal drop in weightlifting stats (deadlift 1.5BW, push press 0.75BW...I don't care about the others)
I plan on entering some competitive sports soon, like grappling and racket sports, and I also want to cut my bodyfat. Appart from 2 weeks recently, I haven't done much HIIT training for about 10 years.
I'm using the 1600m time as a benchmark since its about 50% aerobic and 50% anaerobic, and because I have a dream about running 1500m for a local athletics club from 2011 onwards.
Monday
Swimming 15 minutes (counting lengths) + messing around for 1 hour (family outing)
Tuesday
1600m (timed)
Wednesday
squats: 1 set of 15-20 reps, to near failure
rest 5 minutes
lunges: 2 sets of 8 reps each side, 5 minutes between sets
Seated rows: 3 sets of 15 with 1 minute between sets
lat-pulldowns: 3 sets of 15 with 1 minute between sets
(rows and pulldowns are isolated because my right side is stronger than my left...)
clean and press: 4 sets of 20 at full speed, HIIT style, with about 1 minute rest between sets.
bench press: 2 sets of 20 reps with the bar at full pace, 1 minute between sets.
50g protein powder with water
LSD training: 1 hour on a cross trainer at 120-130bpm
Thursday
Swimming 30 minutes (counting lengths) + messing around for 1 hour (family outing)
Friday
rest
Saturday
rest
Sunday
OHP: 3 sets of 5 reps, 5 minutes between sets
rest 5 minutes
push press: 2 sets of 3 reps, 5 minutes between sets
rest 5 minutes
Deadlifts: 3 sets of 3 reps, 5 minutes between sets
rest 5 minutes
one-handed Romanian deadlifts: 2 sets of 20 reps
back extension: enough to make the left side of my lower back scream
(last two for muscle imbalance problem)
Heavy bag: 5 reps of 1 minute
Skipping: 5 minutes then 3 reps of 30 seconds with 1 minute rests then 1 rep of 2 minutes
Cross trainer: 1 hour at 120-130bpm
Previously I haven't timed myself for cardio and I'm finding it a lot of fun.
WEEK 1:
1600m: 7 minutes (bad pacing...ran the first two laps too slowly)
WEEK 2:
1600m: 6 minutes 30 seconds.
I skipped swimming last week and will post the 15 minute distance for Week 2 soon.
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my ultra hardcore extreme pain powerlifting and cardio log:
http://www.sherdog.net/forums/f49/training-log-beginner-includes-videos-kg-llbs-conversion-table-967394/#post30478141
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