Drex Gets Focused: An Essay on Shenanigans

Drex,

My experience on Sunday was similar to yours; frenzied start, getting kicked in the head, swimmers climbing up your back, forgetting to breath properly (me), forgetting form, panicking... Ya know, it just takes a long time for the muscles to "remember" proper form (breathing and form) and for us non-swimmers to gain the confidence that we will not drown and we will finish and be competitive.

Now that you've popped that swimming cherry, it only gets better. After coming in 196 out of 200 participants on the swim in Rochester, I came in 40th out of 50. Still a long ways to go, but way better than before.

I averaged 18.6 mph as well on the bike. I did not feel strong - too little riding recently as I focused on the swim - and it showed on the bike, but not necessarily on the swim. Also, I intentionally backed off on the return. To keep something in the tank for the run, not that it showed there, either.

Nice job on the run. That was a blistering time for a tri 5K.
 
Nice job on the workouts Focus! You are doing great and staying consistant. I don't know what to tell you on the 15 lbs gained back, but with what you are doing you are going to see results. Keep it up!

What software are you using to track your food? It looks kind of neat.
 
08/18/08

Training

A1 BB Bench Press 65x5, 95x5, 115x5, 135x3, 145x0, 145x1, 145x1, 145x0
B1 WG Pull-ups -130x20, -130x18
C1 CS Row 25x12x3
C2 DB "P Clean" 50x10, 50x8x2
D1 CG Bench 75x12x2, 75x9
E1 Machine Power Shrug 180x10, 270x10, 360x10, 410x10
E2 BB Power Curl 65x14, 65x15x2
F1 Bar Hold 225x33s/12s, 225x22s/10s, 225x14s/7s

Thoughts

This is me declaring WAR on BB Flat Bench. :boxing_smiley: I'm sick of your ****. Everything else is rocketing up and you're making "okay" gains, with occasional backsliding. Pissing me off. :SaiyanSmilie_anim: My opening salvo will be to kick it up to the 3-5 rep range for next week. Should look like 125x(3-5) until I can't complete 3 anymore, then 1-2 sets of 145.

Everything else is awesome. The amount of weight I can shrug when I don't have to hold onto it is insane, haha. 410x10 wasn't much of a struggle at all, the rest were a joke. This is weird because afaict, I don't actually have any traps. XD
 
Drex said:
Nice job on the workouts Focus! You are doing great and staying consistant. I don't know what to tell you on the 15 lbs gained back, but with what you are doing you are going to see results. Keep it up!
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And you too, bb. I think you did pretty excellent. <3

Can't stop, won't stop, don't even know hoooooowww. Right? :D :SaiyanSmilie_anim:

Drex said:
What software are you using to track your food? It looks kind of neat.
Click to expand...

DietPower 4.4. Is nice, if you got $50 to throw away on something that's only slightly better than what's free. :p
 
[Focus] said:
Training

A1 BB Bench Press 65x5, 95x5, 115x5, 135x3, 145x0, 145x1, 145x1, 145x0
B1 WG Pull-ups -130x20, -130x18
C1 CS Row 25x12x3
C2 DB "P Clean" 50x10, 50x8x2
D1 CG Bench 75x12x2, 75x9
E1 Machine Power Shrug 180x10, 270x10, 360x10, 410x10
E2 BB Power Curl 65x14, 65x15x2
F1 Bar Hold 225x33s/12s, 225x22s/10s, 225x14s/7s

Thoughts

This is me declaring WAR on BB Flat Bench. :boxing_smiley: I'm sick of your ****. Everything else is rocketing up and you're making "okay" gains, with occasional backsliding. Pissing me off. :SaiyanSmilie_anim: My opening salvo will be to kick it up to the 3-5 rep range for next week. Should look like 125x(3-5) until I can't complete 3 anymore, then 1-2 sets of 145.

Everything else is awesome. The amount of weight I can shrug when I don't have to hold onto it is insane, haha. 410x10 wasn't much of a struggle at all, the rest were a joke. This is weird because afaict, I don't actually have any traps. XD
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Dude, I hear ya on the flat bench. My benching ability sucks. I just feel weak when I do it. Anyways, keep up the hard work.
 
Thanks Big Tom. :)

8/19/08

Hack Squat - 155x10; 265x10; 265x10; 265x10
(ss1)Deadlift - 185x10; 345x5; 345x5; 345x5; 345x5; 345x5
(ss1)One Leg Calf Raise - 150x10; 150x10; 150x10
Wide Grip Bench Press - 135x10; 200x10; 200x10; 200x9
Pull Up - 5x10; 5x10; 5x10
Renegade Row - (65x2)x10; (65x2)x10; (65x2)x10
(ss2)Shoulder Press - (55x2)x10; (55x2)x10; (55x2)x10
(ss2)Shoulder Shrug - 295x10; 295x10; 295x10
(ss3)Bicep Curl - (65x2)x5; (65x2)x5; (65x2)x5; (65x2)x5; (65x2)x5
(ss3)Dip - 15x10; 15x10; 15x10
Decline Weighted Crunch - 115x10; 115x10; 115x10

Swimming class for 1 hour.

Food:
 
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08/19/08

Training

A1 Box Jump 33"x8x3, 36"x1
B1 Speed Squat 45x20x3
C1 Mod Step-up 30x8/8x3
D1 RDL 225x10x2, 225x6
E1 C Crunch 180x15, 200x15x2

Thoughts

Wooh. :D

Didn't run today. Busy busy. Tomorrow.
 
08/21/08

Training

A1 Bench Press 85x15x2, 85x9x2, 55(S)x18, 55(S)x16, 55(S)x14
B1 Chin-ups -70x10, -70x8, -70x6
B2 S DB "P Clean" 50x10, 50x8x2
C1 Standing DB MP 45x10x3
D1 Speed CG Bench 45x20x3
E1 Shrug 225x15x3
E2 BB Curl 55x10x2, 55x8
F1 Bar Hold 135x2x3

Ran 3.0 miles in 32 minutes @ 10.66 mm

Thoughts

Occurred to me that doesn't matter how long I can manage bar holds for - timing's not worth the effort.

Whole routine took about 50 minutes. Getting pretty time efficient.

Run's focus was on style. Gliding like a swan, nose-breathing. Time didn't change significantly, it just felt much more fluid - and easier. Legs are all back to normal now.
 
8/21/08

5:00 PM
Ran to volleyball, 6.16 miles, 49:03, 7:58 min/mile.

6:00 PM
Played 3 games of volleyball, went 0-3. We were missing 2 players, we had one sub and played short 1 player. The games were fun and close.

Food:
 
[Focus] said:
Training

A1 Bench Press 85x15x2, 85x9x2, 55(S)x18, 55(S)x16, 55(S)x14
B1 Chin-ups -70x10, -70x8, -70x6
B2 S DB "P Clean" 50x10, 50x8x2
C1 Standing DB MP 45x10x3
D1 Speed CG Bench 45x20x3
E1 Shrug 225x15x3
E2 BB Curl 55x10x2, 55x8
F1 Bar Hold 135x2x3

Ran 3.0 miles in 32 minutes @ 10.66 mm

Thoughts

Occurred to me that doesn't matter how long I can manage bar holds for - timing's not worth the effort.

Whole routine took about 50 minutes. Getting pretty time efficient.

Run's focus was on style. Gliding like a swan, nose-breathing. Time didn't change significantly, it just felt much more fluid - and easier. Legs are all back to normal now.
Click to expand...

Good job on the run and weights Focus. I missed what issues you were having with your legs.
 
Drex said:
Good job on the run and weights Focus. I missed what issues you were having with your legs.
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Thanks. You too! Looks like your cake pace has improved a bit, hey?

Wasn't anything significant with my legs. Pretty much my entire posterior chain + shins were fairly sore and tight for a while. Wrecked 'em pretty good during dynamic lower I think. All better now.
 
[Focus] said:
Wasn't anything significant with my legs. Pretty much my entire posterior chain + shins were fairly sore and tight for a while. Wrecked 'em pretty good during dynamic lower I think. All better now.
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A man who uses the term "posterior chain" - Mmm....YUMMY!

*I missed you pseudo-bber dude.

Drex said:
8/21/08

5:00 PM
Ran to volleyball, 6.16 miles, 49:03, 7:58 min/mile.

6:00 PM
Played 3 games of volleyball, went 0-3. We were missing 2 players, we had one sub and played short 1 player. The games were fun and close.
Click to expand...

You ran to volleybll THEN played volleyball?! Why are you such a superhero?

(I forget, are you recreational, competitive, semi-competitive, pro?)
 
ready, steady, go

Training

A1 Full Squat 45x5, 95x5, 135x5, 165x3, 195x3, 235x3, 245x2 (PB), 245x1, 235x2
B1 W Full Squat 135x20x3
C1 R BSS 35x10/10x2, 35x10/7
D1 45 Deg Hyper 50x12x2, 50x10
E1 Sprinter Sit-up 0x10x3
E2 Machine Sit-up 150x15x2, 150x10
E3 Machine Crunch 20x10x3

Thoughts

Lyrical stylin' my flow, yo. :SaiyanSmilie_anim:

Body wanted to lay down and die less than halfway through. Mind said no surrender.

Mind > body.

Got some words on modifications for the next couple weeks, but later.

also ilu2bb <3
 
jaim91 said:
You ran to volleybll THEN played volleyball?! Why are you such a superhero?

(I forget, are you recreational, competitive, semi-competitive, pro?)
Click to expand...

I wish I were a superhero. :) I get home from work at 4:45 on Thursdays, so when we have a 6:00 game I need to run to the game to get the run in.

I guess I would put us in the semi-competitive group. We have been playing for a couple years now and are decent, playing in middle level. (B league out of A, B & C) We have a couple weak links on the team. A couple of us would do pretty good at the A level with a full team of A type players, but we are all friends and have stuck together.
 
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