What training are you doing/have you done today? (Vol.3)

[MaxFromage]

I've pretty much always exercised at the same intensity my whole life, but even at 47, I'm shocked how quickly my body has adapted to the higher workloads. In the space of 4 weeks, my output (based on TSS/load) has close to doubled and body/mind is all the better for it. The training plan has to keep changing

Another 1.5kg of fat off, average heart rate on Zwift down a few % and close to being booted up to the next Cat as power is up and weight is down.

[mcelliott]

Yesterday, swim in the bay, stage 6 of Zwift, shorter one this, felt st and still tired from my gym exploits on Wednesday dug in and finished 7th from 900, pleased.

[biggbn]

Not checked in for a wee while, coupe of deaths in the family and close circle of friends over last fortnight, just been trying to get through days and neglected my early bird training but went back today, quick, brutal chest workout including biceps and triceps, will be back Monday AM.

Guys, please remember, we know how many minutes there are in an hour, how many hours in a day, how many days in a week, but we never know how much time is in any given life. Tell someone you love them. Every day. One day, it will be too late. Peace and love, gbn x

[Wills2]

biggbn said:

Not checked in for a wee while, coupe of deaths in the family and close circle of friends over last fortnight, just been trying to get through days and neglected my early bird training but went back today, quick, brutal chest workout including biceps and triceps, will be back Monday AM.

Guys, please remember, we know how many minutes there are in an hour, how many hours in a day, how many days in a week, but we never know how much time is in any given life. Tell someone you love them. Every day. One day, it will be too late. Peace and love, gbn x

Amen to that always important to realise how fragile/fleeting life is.

My military press odyssey continues, max for 3 reps yesterday was 70kg I felt like I could have ground out another rep but I'm not going there in terms of losing form and I'm taking the weight from the floor and it needs putting back down under control.

I've made changes to improve my stability (I was making some school boy errors) so my progress is probably down to that rather than strength gains, I warm up with 10 x 50 then 6 x 60 3 x 70 then back to 10 x 50, the first few of the last set feel really light after the 3 x 70

I think I'm reaching the point that my skill level at taking off the floor is reaching its end so I'll probably move on to the rack next time.

[mcelliott]

biggbn said:

Not checked in for a wee while, coupe of deaths in the family and close circle of friends over last fortnight, just been trying to get through days and neglected my early bird training but went back today, quick, brutal chest workout including biceps and triceps, will be back Monday AM.

Guys, please remember, we know how many minutes there are in an hour, how many hours in a day, how many days in a week, but we never know how much time is in any given life. Tell someone you love them. Every day. One day, it will be too late. Peace and love, gbn x

Sorry for your news, life is ever changing and can be flipped on its head in a blink of an eye, I just roll with the blows and don't sweat the small stuff ain't worth it.

So yesterday, decent push session, incline bench (smith) topped out at a fairly comfy 110kg at a pretty low BW so happy, then 5 set of lunges before 4 sets of 200m efforts on the ERG, god I fkin dread that thing, even the quads were feeling like st, 50km on Zwift later on then a bay swim, sea temp around 8c which compares to 6c off of Utah beach and 2c in the lake around alps

[Animal]

Wills2 said:

My military press odyssey continues, max for 3 reps yesterday was 70kg I felt like I could have ground out another rep but I'm not going there in terms of losing form and I'm taking the weight from the floor and it needs putting back down under control.

I've made changes to improve my stability (I was making some school boy errors) so my progress is probably down to that rather than strength gains, I warm up with 10 x 50 then 6 x 60 3 x 70 then back to 10 x 50, the first few of the last set feel really light after the 3 x 70

I think I'm reaching the point that my skill level at taking off the floor is reaching its end so I'll probably move on to the rack next time.

I wonder if your warm-up isn't too heavy/taxing? I'd be thinking of something more like:
Bar x 20
40 x 6
50 x 2
60 x 1-2
You'll also be using up some energy getting the bar off the floor and adjusting your grip: maybe a great time to start from the rack and see if that doesn't also help you crank out that last quality rep?

[popeyewhite]

Animal said:

Wills2 said:

My military press odyssey continues, max for 3 reps yesterday was 70kg I felt like I could have ground out another rep but I'm not going there in terms of losing form and I'm taking the weight from the floor and it needs putting back down under control.

I've made changes to improve my stability (I was making some school boy errors) so my progress is probably down to that rather than strength gains, I warm up with 10 x 50 then 6 x 60 3 x 70 then back to 10 x 50, the first few of the last set feel really light after the 3 x 70

I think I'm reaching the point that my skill level at taking off the floor is reaching its end so I'll probably move on to the rack next time.

I wonder if your warm-up isn't too heavy/taxing? I'd be thinking of something more like:
Bar x 20
40 x 6
50 x 2
60 x 1-2
You'll also be using up some energy getting the bar off the floor and adjusting your grip: maybe a great time to start from the rack and see if that doesn't also help you crank out that last quality rep?

The Z Press is a great plateau buster and technique corrector for barbell or dumbbell press. Any weakness in your pressing is exposed very soon. Quite humbling!

[mcelliott]

Today, another 50km on Zwift, then 6 sets of 20 pull-ups, cold plunge was done earlier, quite a bit of walking too 18000 steps according to my watch

[JEA1K]

Feeling it today on rest day. Last week as first week back after a week in Italy and missed two days training because of a cold.

So Thursdays vo2 session was done on Friday night ... struggled with the 3 of the 6 sets so had to drop the intensity but still managed to complete it and average 320w for the hour and 300 for the 1hr 15.

102 miles Saturday at endurance pace ... first ride over 40 miles I've donce since Xmas eve which is unsual for me but I've been busy and had a training focus shift to higher intensity during winter then a decent 1hr 40 min outdoor session yesterday with mutiple 600w/700wsprints with some 'nice' rest periods at 300w which pretty much finished my legs off for the week.

FTP is increasing nicely, jus need to keep it going, get the endurance sorted and shift 4/5kg which will happen as the miles increase ... then hopefully ready for racing in April ...

[TheJimi]

Wills2 said:

biggbn said:

Not checked in for a wee while, coupe of deaths in the family and close circle of friends over last fortnight, just been trying to get through days and neglected my early bird training but went back today, quick, brutal chest workout including biceps and triceps, will be back Monday AM.

Guys, please remember, we know how many minutes there are in an hour, how many hours in a day, how many days in a week, but we never know how much time is in any given life. Tell someone you love them. Every day. One day, it will be too late. Peace and love, gbn x

Amen to that always important to realise how fragile/fleeting life is.

My military press odyssey continues, max for 3 reps yesterday was 70kg I felt like I could have ground out another rep but I'm not going there in terms of losing form and I'm taking the weight from the floor and it needs putting back down under control.

I've made changes to improve my stability (I was making some school boy errors) so my progress is probably down to that rather than strength gains, I warm up with 10 x 50 then 6 x 60 3 x 70 then back to 10 x 50, the first few of the last set feel really light after the 3 x 70

I think I'm reaching the point that my skill level at taking off the floor is reaching its end so I'll probably move on to the rack next time.

Firstly, since you've quoted gbn - I absolutely concur with the sentiment

Secondly, I'm going offer a slightly different perspective on your lift. What you're doing is a clean and press for the first rep, then strict overhead for each rep thereafter.

How about making the whole exercise clean and press? It's a fantastic movement with a lot of benefit.

[biggbn]

TheJimi said:

Wills2 said:

biggbn said:

Not checked in for a wee while, coupe of deaths in the family and close circle of friends over last fortnight, just been trying to get through days and neglected my early bird training but went back today, quick, brutal chest workout including biceps and triceps, will be back Monday AM.

Guys, please remember, we know how many minutes there are in an hour, how many hours in a day, how many days in a week, but we never know how much time is in any given life. Tell someone you love them. Every day. One day, it will be too late. Peace and love, gbn x

Amen to that always important to realise how fragile/fleeting life is.

My military press odyssey continues, max for 3 reps yesterday was 70kg I felt like I could have ground out another rep but I'm not going there in terms of losing form and I'm taking the weight from the floor and it needs putting back down under control.

I've made changes to improve my stability (I was making some school boy errors) so my progress is probably down to that rather than strength gains, I warm up with 10 x 50 then 6 x 60 3 x 70 then back to 10 x 50, the first few of the last set feel really light after the 3 x 70

I think I'm reaching the point that my skill level at taking off the floor is reaching its end so I'll probably move on to the rack next time.

Firstly, since you've quoted gbn - I absolutely concur with the sentiment

Secondly, I'm going offer a slightly different perspective on your lift. What you're doing is a clean and press for the first rep, then strict overhead for each rep thereafter.

How about making the whole exercise clean and press? It's a fantastic movement with a lot of benefit.

Have thought of incorporating the clean and press as a cardio weights day. I have definitely put some beef on my shoulders, I think with consistent lateral and front raises on top of pressing but a clean and press workout would work in the same way as my current squat and deadlift one as a cardio rather than outright grunt one...Will give this some thought.


Shoulders this morning, dumbell press, cable side raises, single dumbell front raises, neutral grip barbell press, 20kg dic front raises to failure, rear delt machine, bodyweight dips then machine press down triceps to finish.

[mcelliott]

Yesterday, usual swim, windy and grey, really missing the sun at the moment, then stage 7 on Zwift, loads of referred pain in my left knee due to my hip arthritis (been constant for about 4 yrs) so wasn’t really up a a fast one, anyway finally got comfortable after a super quick start and bagged 7th fro 800 starters, really hoping the warmer weather when/if it arrives will ease the discomfort even just a little or I may have to up sticks and move to the med!

[MaxFromage]

As 2024 started, I had a rough goal of an increase in w/kg of 20%. I was expecting 12 weeks plus and haven't started the proper training plan yet. So really pleased to have done the same race as I did just before Xmas but with some good improvements:

- W/kg nearly 10% increase
- 5 min power up 20%
- Av & Max HR down 5bpm during racing
- Lactate threshold up 4bpm

[Animal]

mcelliott said:

Yesterday, usual swim, windy and grey, really missing the sun at the moment, then stage 7 on Zwift, loads of referred pain in my left knee due to my hip arthritis (been constant for about 4 yrs) so wasn’t really up a a fast one, anyway finally got comfortable after a super quick start and bagged 7th fro 800 starters, really hoping the warmer weather when/if it arrives will ease the discomfort even just a little or I may have to up sticks and move to the med!

Could you show/list your Zwift set up? I'm curious - hopefully in the next 6 months or so I'll be in a position where I'll have some space for cardio equipment at home. I'm still leaning towards a SkiErg but open to other ideas.

[mcelliott]

Animal said:

mcelliott said:

Yesterday, usual swim, windy and grey, really missing the sun at the moment, then stage 7 on Zwift, loads of referred pain in my left knee due to my hip arthritis (been constant for about 4 yrs) so wasn’t really up a a fast one, anyway finally got comfortable after a super quick start and bagged 7th fro 800 starters, really hoping the warmer weather when/if it arrives will ease the discomfort even just a little or I may have to up sticks and move to the med!

Could you show/list your Zwift set up? I'm curious - hopefully in the next 6 months or so I'll be in a position where I'll have some space for cardio equipment at home. I'm still leaning towards a SkiErg but open to other ideas.

Sure, I have 2 options I can use, first one I made an investment into a Watt bike, nice bit of kit not cheap, my wife uses it way more than me, my go to and the one I always use is an old training bike hooked up to a turbo trainer, the bike itself probably has 40,000km on it, best to google search the best type of turbo as they vary greatly in cost, then you need lap top, I have mine linked up to a tv, makes the whole experience way better, the Zwift app is a easy to install can work it from your phone too, there are 100s of events and rides to choose from every day, on balance I think for the outlay it gives more bang for buck than the ERG.

[Animal]

mcelliott said:

Animal said:

mcelliott said:

Yesterday, usual swim, windy and grey, really missing the sun at the moment, then stage 7 on Zwift, loads of referred pain in my left knee due to my hip arthritis (been constant for about 4 yrs) so wasn’t really up a a fast one, anyway finally got comfortable after a super quick start and bagged 7th fro 800 starters, really hoping the warmer weather when/if it arrives will ease the discomfort even just a little or I may have to up sticks and move to the med!

Could you show/list your Zwift set up? I'm curious - hopefully in the next 6 months or so I'll be in a position where I'll have some space for cardio equipment at home. I'm still leaning towards a SkiErg but open to other ideas.

Sure, I have 2 options I can use, first one I made an investment into a Watt bike, nice bit of kit not cheap, my wife uses it way more than me, my go to and the one I always use is an old training bike hooked up to a turbo trainer, the bike itself probably has 40,000km on it, best to google search the best type of turbo as they vary greatly in cost, then you need lap top, I have mine linked up to a tv, makes the whole experience way better, the Zwift app is a easy to install can work it from your phone too, there are 100s of events and rides to choose from every day, on balance I think for the outlay it gives more bang for buck than the ERG.

Thanks - and the advantage of having a real bicycle somewhere in the equation is that I could actually go outside on it too!

[mcelliott]

Animal said:

mcelliott said:

Animal said:

mcelliott said:

Yesterday, usual swim, windy and grey, really missing the sun at the moment, then stage 7 on Zwift, loads of referred pain in my left knee due to my hip arthritis (been constant for about 4 yrs) so wasn’t really up a a fast one, anyway finally got comfortable after a super quick start and bagged 7th fro 800 starters, really hoping the warmer weather when/if it arrives will ease the discomfort even just a little or I may have to up sticks and move to the med!

Could you show/list your Zwift set up? I'm curious - hopefully in the next 6 months or so I'll be in a position where I'll have some space for cardio equipment at home. I'm still leaning towards a SkiErg but open to other ideas.

Sure, I have 2 options I can use, first one I made an investment into a Watt bike, nice bit of kit not cheap, my wife uses it way more than me, my go to and the one I always use is an old training bike hooked up to a turbo trainer, the bike itself probably has 40,000km on it, best to google search the best type of turbo as they vary greatly in cost, then you need lap top, I have mine linked up to a tv, makes the whole experience way better, the Zwift app is a easy to install can work it from your phone too, there are 100s of events and rides to choose from every day, on balance I think for the outlay it gives more bang for buck than the ERG.

Thanks - and the advantage of having a real bicycle somewhere in the equation is that I could actually go outside on it too!

Absolutely

[MaxFromage]

On holiday in Madeira and hired a road bike for the afternoon. Christ this place is hilly. Only did 1/3rd of the way to the next town but managed most of an Alp D'Huez

[DT1975]

Animal said:

Could you show/list your Zwift set up? I'm curious - hopefully in the next 6 months or so I'll be in a position where I'll have some space for cardio equipment at home. I'm still leaning towards a SkiErg but open to other ideas.

In my case I've had a wahoo kickr core for over two years (now £449 from Tredz). I have one of the road bikes on it, just remove the wheel and fit (you'll need a spare cassette for the turbo) I bought a second hand Apple TV box for £60 and use an old 40 " smart TV that was going to the charity shop.

The Apple TV link is seemless, I also use a wahoo HRM. It's a permanent set up in the garage and works brilliantly. I'm on it 3/4 times a week.

I've been using a turbo trainer off season since the damned torture machines were invented and this is the only thing I've never got bored on.

[redrabbit29]

Animal said:

Could you show/list your Zwift set up? I'm curious - hopefully in the next 6 months or so I'll be in a position where I'll have some space for cardio equipment at home. I'm still leaning towards a SkiErg but open to other ideas.

I have a Wahoo Kickr Core as well. I also have a 50" LG monitor which Is mounted on a stand around hip height - meaning that when you're on the bike you look downwards towards it (in a natural position).

I have a fan next to me which is a cheap but effective one from Amazon - a lot of turbo users choose the same one.

I don't use Zwift much really, I actually prefer Trainer Road as I've found it to be a more intuitive platform which better training options.

I have my laptop on the desk next to me with the programme on and the TV is used for Netflix, iPlayer, Amazon or YouTube.

This is in a garage. In the winter it is cold but after 5 minutes I have my hoody off and after another 5 minutes I am putting the fan on.