derrick's training log

[liftstrong]

just keep trucking on man. this strength thing is full of highs and lows. no one PRs all the time. just experienced it myself. had a period where everything was light and easy. then a period where what I warmed up with seems slow and heavy

 

[derrickgyn]

24/12/13
1 arm db row
40kg*10 42.5kg*10 45kg*10
Semi sup chin 3x8-10
10/9/7
Wide grip pulldown
61kg*10 52kg*12/12
Rear delt fly
12.5kg*12/12/12

Deloading. 3 worksets, lower weight. Going to build back up into it..

 

[derrickgyn]

25/12/13
Back squat (oly shoes no belt)
105*6 110*5 115*6
Lying leg curl
36kg*12/12/12

Satisfied with squats. Considering i only did 120*5/5/5 beltless in flat shoes. Oly shoes make it harder for me since its less hip drive and more stress on the quads. Hopefully this is a start of many PRs.

Merry xmas everyone. Remember to eat and be merry...and train.

 

[derrickgyn]

25/12/13 (cardio)
Going to do a short but intense cut for 9 days. Less cals, more cardio.
All-out sprints:
20s on, 10s off, 20s on, 20s off.....20s on, 70s off (total of 8 rounds)
Quads, glutes, hams more pumped than when I squat in the gym.

Some observations:
While warming up with a normal pace jog, I could feel my knees and ankles getting banged up. Once I started sprinting all the pain was gone. Guess that is another reason for me to sprint instead of doing slow jogs..

 

[Beastosterone]

8 rounds of the interval training with longer recovery time. Is this better than 20s on 40s off?

 

[galapogos]

Some observations:
While warming up with a normal pace jog, I could feel my knees and ankles getting banged up. Once I started sprinting all the pain was gone. Guess that is another reason for me to sprint instead of doing slow jogs..

Also, you're probably jogging the sub-optimal way.

 

[jokerk]

25/12/13 (cardio)
Going to do a short but intense cut for 9 days. Less cals, more cardio.
All-out sprints:
20s on, 10s off, 20s on, 20s off.....20s on, 70s off (total of 8 rounds)
Quads, glutes, hams more pumped than when I squat in the gym.

Some observations:
While warming up with a normal pace jog, I could feel my knees and ankles getting banged up. Once I started sprinting all the pain was gone. Guess that is another reason for me to sprint instead of doing slow jogs..

It takes a while to get used to a comfortable running gait. sprinting involves more forefoot rather than the usual heel landing.

However it can still be taxing on the knees.

8 rounds of the interval training with longer recovery time. Is this better than 20s on 40s off?

Better in terms of fat loss, conditioning?

I find sprints much useful for sports where some explosiveness are needed (football, rugby etc). Easier to reach a high heart rate too.

Interval training helps for 2.4km training. Harder to sustain a high heart rate for 8 rounds IMO. but still super shiok feeling once you complete them.

But for fatloss, i think both are as effective.

Anyway, I think most of us are looking into this. festive season made me eat more than usual.

 

[derrickgyn]

8 rounds of the interval training with longer recovery time. Is this better than 20s on 40s off?

My goal is to actually build into 20s on 10s off for as many rounds as possible (tabata.)

 

[derrickgyn]

Also, you're probably jogging the sub-optimal way.

Yeah I agree. As I fatigue I tend to heel strike a lot more.

 

[derrickgyn]

26/12/13
Incline bench press
72.5kg*6 77.5kg*6 82.5kg*6 87.5kg*6
Overhead press
60kg*10/8/6 55kg*8
Lateral raises
15kg*12/12/12/12
Rear delt fly
12.kg*12/12/12/12

Pleasantly surprised by my overhead press. Increased by 2 reps, despite having a more difficult time on the incline. Whoopee doo.

 

[galapogos]

Yeah I agree. As I fatigue I tend to heel strike a lot more.

What shoes are you using to run? Getting a pair of barefoot/minimalist/racing flats can help remind yourself not to heel strike.

 

[xerref]

lower drop shoes and shorter strides will help reduce heel-striking. in my personal experience, i feel that focusing on landing on the forefoot is actually detrimental, it led me to over-stride more often. i found it more effective to focus on landing with a slightly bent knee and picking up my heels on the recovery.

 

[Beastosterone]

sorry to interrupt your training thread. Between merrell road glove 2 and trail glove, which is better or no difference? I'm planning to use for gym and training for my 2.4km

I have been running on my pair of asics gel shoe get from emart and felt that the shoe is quite heavy. Too much running with that shoe hurt my shin bone.

Maybe it's not the type of shoe that causes the pain in my shin? Perhaps overtraining (HIIT followed by 5laps jog 3x100m sprint) or due to my bone density is weak?

By the way, is it true that too little cushioning will damage your knee?

 

[derrickgyn]

27/12/13
Weighted semi sup grip pullup
+15kg*6 17.5kg*6 20kg*6 22.5kg*7
Suitcase row
+20kg*8 27.5kg*8/8/8/8
Wide grip pulldown
52kg*12/12/12/12
Alt db curl
12.5kg*10/8/8

Pullups were much better than last time.

 

[derrickgyn]

27/12/13 PM
Standing calf raise 24X4
60kg*10/10 80kg*8/10/8
Seated calf raise 24X4
20kg*10 30kg*10 40kg*10
Donkey calf raise with gf 22X1
20/25

Some calves today. Gonna train them up to 5x a week from now on. Calves to cows!

 

[Ragemage]

Donkey calf raise with gf 22X1
20/25

This.

ten chars.

 

[derrickgyn]

What shoes are you using to run? Getting a pair of barefoot/minimalist/racing flats can help remind yourself not to heel strike.

I make it a point to wear the lighter models of running shoes. They also tend to have lesser heel cushioning, so heel striking with them causes some pain.

 

[derrickgyn]

This.

ten chars.

Have always wanted to do them but its really weird to do it with another guy straddling me at the hips. Doing it with gf is still acceptable for me haha. Love the exercise.

 

[sazuro]

It wasn't weird when I was straddling you right? Or did you deceive me?

 

[derrickgyn]

It wasn't weird when I was straddling you right? Or did you deceive me?

Psssh stop being weird