State of play

So just a quick look at where I am at the moment. I'm about to head off to my secret overseas training camp (otherwise known as a holiday) weighing in at a whopping 125kg, deadlifting 220kg and hitting 1600+W on the trainer (though that was actually a month ago... haven't done an aboc spin since then! Whoops.) I think it's clear which of those numbers most needs to change, and in what direction!

I'm not sure if I'll post while I'm away or not - I'll probably mostly do general base work in the gym and on the road. See what the numbers are like in 6 weeks!

Pre-season

So the training has begun... kinda. I've done a few aboc spin sessions in my loungeroom, and even almost finished one! Otherwise I'm just trying to work more riding in amongst gym sessions, doing shorter recovery rides on days I don't lift, and gradually longer rides on other free days. It's still mostly gym work at the moment; otherwise, it's mostly a matter of building capacity slowly. I've no illusions about what my performance will be like come October - a quick look at the last couple of seasons of SSS suggests that I ought to be working towards doing well in C-Grade! And mostly, having fun.

Also, I've started shaving my legs again. Because I can.

Imma race again

Just you wait and see! Much fat to be lost between now and October though. But we'll get there...

So... ah... where've I been?

Well, funny you should ask, really, because I've not been anywhere. I have, though, moved house (again... the amount of crap I have is almost literally unbearable. I need to throw more stuff in the bin.) And... well, life has been, in many ways, shit. I mean, really. I thought last year was bad. So updating this... hasn't really been a priority!

I have still been training, though just in the gym, not on the bike. My poor, neglected track bike. I don't even have a racing licence - hopefully I'll be in a position to get one come 1 October. And do a bit of rolling around Brunswick before then (closer than BBN.)

In the gym, I'm up to a 180kg squat and a 210kg deadlift. Squat's paused momentarily due to a niggling knee injury, but that's cleared now so it'll be going up again. Deadlift is just shooting along nicely, and I see no particular reason it should stop any time soon. I won't bother setting targets, just that I'm aiming for 10kg every three weeks or so.

My programming at the moment is a variation on TM - though mostly I'm only getting to the gym twice a week, not three times. Volume Thursday, Intensity Monday. Light day, when I do it, on Saturday. Volume is 5x5 squats @ ~70% 1RM (just below 1RM*0.85*0.85) and 5x5 Deadlift @ ~62% 1RM (just below 1RM*0.8*0.8) though the precise figures vary. Typically you're not 'meant' to do so much deadlift volume, but I find it works for me. I've also started doing Pendlay rows on a 3x5 basis, around 70kg at the moment, and these I do on volume days. Bench and OHP alternate following much the same pattern.

Intensity days are programmed to be 1RM attempt in squats and deads, next week AMRAP (2-5) at previous 1RM, then AMRAP (2-3) at current 1RM, then new 1RM attempt. So, if I just set my 210 1RM, the next week would see me attempt 2-5reps at 200 (and, especially for deads, that would typically be singles, or possibly one or two doubles. Don't bother with sets of 5 anymore except for volume day) before attempting 2-3 the following week at 210. Then we're set for another 1RM attempt at 220! Squats are basically the same, except that the sets are more likely to be 2+ reps, and I've been off recently because of my knee.

So that's about where I am at the moment!

Front!

Whatever. So, it appears I've been a bit distracted lately - what else is new? I think there's been a workout or two in there, and a bit of riding, but nothing very interesting. Off to the gym today for... as much as I could manage, really, mixing in some heavy attempts (note: not successful ones) and a bit of fairly light volume. Exercising, basically, rather than training.

I'm considering entering a powerlifting meet or two for a bit of structure, and to ensure I train rather than exercise. Not that I'd be competitive, but it'd be a lark. I'd have to pay for memberships and silly singlets though, so possibly not. We'll see. And then I'll turn back in to a bike rider again (presumably magically, I haven't worked out the details.)

S: 1x1x160, 1x1x185 (failed), 3x5x120
P: 5x5x50, 1x1x60 (failed)
D: 1x2x140, 1x1x180 (failed), 3x5x120

Back!

Okay, so couldn't get to the gym on Monday. But did today!

First though, a quick note - someone made the hills steeper. All of them. I did not appreciate this. Also, I need to rebuild my bike. Haven't even lubed the chain for mo... never mind. I got some SRAM red brifters off ebay, so I can strip my bike, put the 'borrowed' bits back on Melanie's bike, and clean, lube, grease, rebuild rear wheel... all that sort of stuff. In a minute. When I have time.

Anyway, back in the gym, and did a 'light' session to regrease my own wheels before going back in a couple of days for a volume session, then heavy again on Monday.

And then I realised that I thought today was Tuesday, and I'd do volume on Thursday. But it's Wednesday. And I can't get to the gym on Friday.

Stay tuned for whinging tomorrow about doing volume the day after even a 'light' session. Mental toughness. Or something.

S: 2x5x110
P: 3x5x45
D: 2x5x120

Dipthong

6 days of full-day seminaring coming up, so probably no gym until next Monday. Hoped to go out with a bang today, lots of volume, but it was just too hot. And smoky from nearby grassfire!

S: 5x5x140
P: 3x5x55, 1x4x55, 1x3x55
B: 1x1x75 (Was supposed to be 5x5, but... nup. Too tired and slippy bar from prodigious sweating.)
D: 1x5x120

Planning on riding most of the week except tomorrow, but not going to bother talking about that unless something particularly interesting happens.