November 28, 2022

After a good holiday we are back to the regular schedule.

Our workout today called for something that I have been doing since about 2008. A 2000 m Row time trial. At 54, a PR means so much to me. I set an ALL TIME PR! Just barely but I came in under my previous best ever. My new PR is 7:25.7

This means that I am still improving at 54 years old! Things are going well, diet is on point, cardio is excellent and strength is right up there at the best ever. Im super excited!

Today,

Back Squat

1x10 @ 168.15lb

1x8 @ 182.9 b

1x6 @ 197.65lb

1x6 @ 209.45lb

1x6 @ 224.2lb

Front Squat

1x5 @ 150.01b

1x5 @ 175.Olb

2x5 @ 187.5lb

Bench Press

1x10 @ 100.Olb

1x8 @ 116.0 b

1x6 @ 130.Olb

2x4 @ 140.Olb

then

Back Squat

1x10 @ 168.15lb

1x8 @ 182.9 b

1x6 @ 197.65lb

1x6 @ 209.45lb

1x6 @ 224.2lb

Front Squat

1x5 @ 150.01b

1x5 @ 175.Olb

2x5 @ 187.5lb

Bench Press

1x10 @ 100.Olb

1x8 @ 116.0 b

1x6 @ 130.Olb

2x4 @ 140.Olb

then

Dumbbell Coffin Press

4×12

EZ Bar Skull Crusher

4×8

3X

15/15 Weighted Russian Twist

20 Slow Knee Tuck

*Rest as needed between rounds.

November 10,2022

Workouts continue through a heavy travel schedule

After my elk hunting trip and heavy rucking up and down mountains, my calves feel about as good as they have in a long time.

I have tried running several times and have begun to run every other day with increasing mileage in an attempt to get my running back.

I have run 5k twice this week which sounds pretty lame but is actually quite an accomplishment for me.

For the last 3 years I have been dealing with a chronic calf injury. Stretching through the Ultimate Human Performance program has really helped and so did a new pair of Hoka shoes

Today I ran 5k on 28:58 which is horribly slow compared to where I once was but lightning fast compared to not being able to run that distance without injury not very long ago.

We are still on the Mat Fraser HWPO program on day 358 I think