This entry was posted on 9/27/2007 9:37 AM and is filed under uncategorized.
I took some vacation time to go home from work at 2pm yesterday to lift. I was tired of being there and wanted to do something fun. However, the running has been cutting into my recovery more than I expected. I ended up doing the following:
Front Squat: 5 x 45, 65, 95; 3x115; 1x135 Back Squat: 1 x 115, 115, 135, 165 Clean and Press: 115, 115, 115, 115 Kettlebell Push Press: 5 x 16k, 20k, 24k; 1x28k Pistol Practice: Down to 18" box, off of boxes as low as 16" DO Bending: 7" x 1/4" CRS
That's it. I'm weak from the running. Looking back, I was never able to support 2 hard lifting sessions and 4 hard runs a week. The most I've ever tolerated is doing that every 8 days with this pattern:
Day 1: Lift Day 2: Run Long Day 3: Run Fast Day 4: Rest
However, my lifting really stagnates and is tough under this approach. I think the solution is to increase the ratio of lifting days to running days, so I do something like this:
Day 1: Run Long or Run Fast, Mobility in the evening Day 2: Lift Day 3: Rest or Walk - Repeat 2x Per week, including one rest day by feel
The former approach is more effective for my running, but my goal is not running. I'll rest today, and then start this approach on Friday. Most likely, I will take a rest day on Saturday as well, since I need time before lifting hard.
9/28/2007 6:33 AM
Elliot Sands wrote:
alright Scott, i often keep an eye on your blog, just wanted to know if you were close to getting anymore of your goals for this year? you must be running close on quite a few of them. i definitely think it helps having goals, ive set a few this year, but they werent made at the start of the year and i wasnt 100% sure what i was capable of. next year im going to write a list of targets for the year that are going to be challenging, also might set another lot targets, like chris rice's 60 before 60, as that was impressive. have you got any longer term aims like that.
9/28/2007 9:31 AM
Scott Styles wrote:
Elliot, most of my goals are relative to my weight. I've stepped back from testing on the goals to focus on lowering the bar by dropping my weight. I may be able to knock one or two off the list right now, but am not planning to test until the weather turns cold and I stop running. December is going to see quite a few get knocked off the list.
Those that do not get done this year will get done next year. I'm not sure what long term holds, but I'd like to maintain the ability to do most of the items on my list over the years.
I will probably hold my size steady over the course of 2008, focusing on increasing my pound per pound strength. I have a long ways to go before I'd be considered strong for 160lbs, let alone the 190lbs I'm walking around at today.
