CallmeZen training log

[ROCKET LAUNCHER]

No, not that I know of.

gala you live in the area?

there's a 300m track at the park behind Prime Supermarket that's at the T-junction between serangoon north ave 3 and ave 4. they have an SBJ jumping surface with the distances marked as well.

personally don't know how much good running back and forth the 300m will do you tho, the mindfu-k settles in pretty fast.

 

[xerref]

No, not that I know of.

lol, trust me bro, there's one. unless I've been hallucinating.
its not a stadium though. circled the location in the snapshot below;
you can see the track via google streetview too.

edit; was unaware of the one at ave 3 tho

 

[ROCKET LAUNCHER]

lol, trust me bro, there's one. unless I've been hallucinating.
its not a stadium though. circled the location in the snapshot below;

edit; was unaware of the one at ave 3 tho

i can confirm this. it's got the stadium track surface but pretty narrow.

 

[CallmeZen]

Yeah, the Ave 1 track is rather new. The one rocket mentioned is the 'Park' just behind my house with the marked 2.4km, but the track is rather confusing and it's full of mosquitoes. So I go there to do my pull ups and go.

@derrickgyn reason why there's so much intervals and tabata because idk what else to input... Just placing the pieces together and hopefully it'll work.

Thanks xerref for the input! Will adopt accordingly!

Edit:

usual 2.4 route.

Edit2: Hey xerref, what do you mean by this

Wednesday: OHP + Interval training [7 x 400] @ final target timing/lap Full recovery between sets. + 800m warm up and 800m cool-down

Does it means, for example my target is 14:00, I take 2:30 to finish each round of 400. And I do it for 7 sets instead of 6. With full recovery inbetween each set.

 

[xerref]

I meant to use your final target of 12min or lower. So each interval, aim to keep it below 2min.

If it seems to fast, base it off your last best timing -30s or sth.

Wa, looks like we all stay nearby lol.

 

[CallmeZen]

I meant to use your final target of 12min or lower. So each interval, aim to keep it below 2min.

If it seems to fast, base it off your last best timing -30s or sth.

Wa, looks like we all stay nearby lol.

Okay, thanks!

HAHA, maybe we have seen each other before lor!

 

[CallmeZen]

Deadlift work set
110x5 120x3 135x4 140x1,1,1 100x2x5

Some lats pull down.

 

[Luck515]

Wahhhh I live in serangoon north ave 5 !! Bro can I train with you???

 

[CallmeZen]

Wahhhh I live in serangoon north ave 5 !! Bro can I train with you???

Can. But my training timing is... Very weird. I tend to go at around midnight or later.. Haha.

 

[CallmeZen]

30 mins run/walk conversational pace.

Did the mobility work pre run, looks like have to do more. Legs are burning, partly because of the deadlifts yesterday.

 

[Luck515]

30 mins run/walk conversational pace.

Did the mobility work pre run, looks like have to do more. Legs are burning, partly because of the deadlifts yesterday.

Bro I pm you but you never Whatsapp me leh

 

[CallmeZen]

Bro I pm you but you never Whatsapp me leh

haha, sorry, didn't check pm, was on mobile. got your number.

 

[CallmeZen]

Squats work set

95x5 105x3 120x3 127.5x2 (pr)

Bench

60x5 70x3 80x3 (rep pr)

30 mins run/walk 9 rounds.

 

[CallmeZen]

Ohp work set

40x5 45x3 50x4(rep pr)

40kg 7,5,6 just for fun.

A few bench set to work on form/leg drive/shoulder.

Interval running

800 warmup
1:38
1:54
1:48
1:56
1:56
Ran the last 2 interval together because lightning alert in stadium, need to stop..
Just nice 4min.

Trying to get the pace/tempo for breathing and speed to achieve the 2min/Rd pace without gasping like crazy.

 

[CallmeZen]

Deadlift work set

100x5 110x3 120x6 110x3 100x5

Some work on bench.

5 round 3min rest each round 2 min/rd

 

[derrickgyn]

Nice you're 10 away from 140 for the squat.

 

[CallmeZen]

Nice you're 10 away from 140 for the squat.

Haha, thanks. Secretly hoping to get it before enlisting. Hahaha

 

[ROCKET LAUNCHER]

judging from your numbers, you're definitely on track for 140 within the next two sessions. I only hit mine like 2 weeks ago, and I can't even work with the kind of volume you squat with. have yet to hit 120 for anything above a single

 

[CallmeZen]

I think my volume still quite low. Haha. Changing to 531 pyramid + joker set programme next week on.

 

[ohmandy]

check out the 6 laws of training right here. hope this helps!

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