Feeling a bit lazy these days but still grinding out some lower energy workouts. Lazing around right now trying to decide between a 5k, 7k or 10k run while the temperature is rapidly moving from comfortable to uncomfortable to gross. We are headed for 30+ C today so I would be doing myself a favour by getting it out of the way sooner rather than later.
Was feeling crappy Tuesday so benched instead of the scheduled squatting. I suspect I missed logging some cals Tuesday as well. Squats felt super heavy on Wednesday which has been pretty common for me lately. I hit 5x215 in May and have been struggling with anything 185 and up recently. 195 felt super heavy again this week and I realized just before my 215 set that I forgot to belt up on all of the preceding sets. I figured the belt would get me at least a few reps at 215 but I almost got stuck at the bottom on the first and only rep. The belt cinched up to the very last available hole which hasn't happened in quite some time so I must be missing a little of my usual waist.
DL was feeling pretty heavy at 205 but the 225 set felt okay when I got there. 10K on Sunday felt pretty good. My pace stayed consistent throughout without the usual drop off in km's 8 and 9 with my last km being the fastest. Rejigging days this week to pave the way for a few nights of camping with my boys again, so after benching today I probably have a couple days of nothing but walks and hikes.
August 2 – August 8 Daily Averages: 142.3 lbs/16.3% bf/2024 cal/177 carb/80 fat/175 protein/7:17 sleep
Monday August 9 – 142.1 lbs
Easy run – 45:03, 7.16km
Swim – 20 mins
1893 cal/146 carb/65 fat/209 protein/40 fibre
Couple days of hikes only while camping with my kids. Managed to pull my left hamstring greeting the dog upon our return which ended up giving me an excuse to take a pass on DL's for the last week of this cycle. Did some farmer walks around the backyard with a 53lb and 44lb kettlebell instead. Top sets for upper were pretty sad this cycle - moving backwards. Doing a deload this week and then a couple anchor cycles. Having issues with my left foot, left elbow, left hamstring, left shoulder/neck, right knee and right thumb. All reasonably minor and mostly due to falling apart with old age. Played in a best ball golf tourney with my oldest on Saturday, he had a blast. The Monday run was a bit brutal due to heat warnings. I am taking this week off of work as well and mostly relaxing around the house.
Don't remember the exact time it took but it was well under two hours and over one. Looks like way more than it was given the low reps and low weight. Could have easily been done in under an hour but I was moving at my somewhat usual slow pace.
August 9 – August 15 Daily Averages: 142.4 lbs/16.6% bf/2224 cal/203 carb/86 fat/187 protein/6:31 sleep
Did not have time to do 7km or more on Saturday and didn't feel like 5k was enough, so I invented the never before heard of 6k run. Sunday was all hands on deck as both kids joined me for a workout. I enjoyed my deload week last time so much that I did a second deload week and I am tempted to do the same again. I will find out tomorrow which way I decide to go. This is my tenth week in a row weighing 142.x on average. Perhaps I will soon admit I am maintaining and am not on a slow cut.
The anchor for God is a Beast calls for full body with the back off sets pairing bench with squat. I am keeping upper and lower strictly separate in an attempt to eventually rehab my left arm (with not much luck so far). Had planned to do DL for back off sets but didn’t want to get warmed up for it so just kept going with squats. Will likely do OHP with bench and vice versa. Depth felt pretty awesome on the second last set and pretty rubbish on the last working set – the struggle was real. Added a short run later in the day that I ran much faster than I meant to.
I have been using spark people to log my cals for years and it just closed shop on Wednesday so off I go to myfitnesspal. Not really looking forward to restocking all my custom data but this should only be a pain for a week or two.
This session was challenging enough that I have a bit of concern for the increased weights in week 3 but I guess I will cross that bridge when the time comes. I seem to be hovering near the top end of my lifts for the past several months. Pleased with the overall workload though and I am never going to be lifting significant weight so overall mostly content.
Intervals run – 24:02, 4.45km, 12 x 1 min run/1 min jog
Swim – 10 mins
2005 cal/181 carb/75 fat/178 protein/36 fibre
Added a couple rounds to this interval run and may bump it up a bit further soon. We are in another heat warning cycle where it feels like high 30's and low 40's Celcius for the next week or so.
Super crap sleep and rushed this workout a bit, both due to work related stress. I do not love squats. Almost everything other than the warm-up felt heavy.
