Training Log Archive: RASPUTIN

Garage

wup
KB swings

single leg KB DL: 10 each side 20-35-35

Deadlift
WUP 45x10, 95x10, 135x5, 185x5

5x5
225x5
double overhand.
felt light, first time deadlifting since June 28.

Taped. Back still not perfect. Mob!

Dumbbell Bench Press
30-35-40-50-50-50-50 x12
light

hanging leg raises

C • Yup 2

long day.
gnarly migraine. got home and went to bed. took excedrin headache or something and got up 2hrs later way better. don't remember the last time that happened. years. Drank 48oz of water w one nuun tab.


BPC to start the day, and under 50g Carbs total for the day.

in bed early, up at 6:15 working. big day.

garage

Back Squat
Bar, 95x10,

135, 155, 175, 155, 135 x5
faster on back side of pyramid

then some singles on 3' rest to get sense of strength loss.
135-185-195. 195 was a grinder! OK! wow. Lost 1/3. about right.

Overhead Squat practice, just the bar:
5, pause squat on bench.
gotta start somewhere! L shoulder posterior deep, still same.
probably old Lyons bike crash injury/tear, just haven't been MOBing.


Ring Rows
5x10

Bent over dbell single arm Row
40x10, 70x10

up early with Sasha

leaving the house or away from the girls, for more than an hour or so just isn't going to happen any time soon.

mid-40s and rain today. probably snowing on N. Georgia mtn peaks!
gotta get up there soon.

long runs and racing just not in the cards for now.

C • Totally normal 4

chest still sore.
up early with sasha
some L achilles soreness, not bad.
mentally feeling stoked to run and lift.

garage
warmup:
3x
jump rope 75
35# KBS x20 (american)
Pullups 5-6-7
20#KB OH Lunge 10-10-10

Light, for Practice only looking at form video.

Deadlift 85-95-95-95
Hang clean
push press

Shoulder Press
wup 65x10
5-5-5-5-5: 75-80-85-85-95

sa with pullups
7-7-5-5-5-5-5 slow

up a bit earlier with sasha. she was up at 5, and let us know.

Treaddy

1st mile easy, 8:35
then increased every minute up to 9.2mph
still breathing thru nose with good form at end
hammy fine!!!!'
achilles fine.
finally feel confident in starting some workouts.
In the nick of time. ZERO motivation or tme to jog easy right now.
Base

chest super sore! everything else fine
up early with sasha while mama sleeps
then long day in blairsvillle hiawassee clayton


long day, got home with an hour to spare with sasha, then worked til 9:45 on exp report and team business plan.