This was the last day of week 7 on Couch-to-5k. I ran 2.6 miles in 25 minutes! That’s 46.5k purdy points, and an estimated 30.13 minute 5k. This was a very challenging run for me, but I’m definitely feeling like I have a chance at pulling off a 30 minute 5k on a good day. I was expecting that to take another 9 weeks!
Ran 2.4 miles in 25 minutes. That’s 42.7k purdy points, and an estimated 32.78 minute 5k.
I’ve been alternating between a 12 minute mile and a 9:40 minute mile. The 9:40 pace actually feels easier to me, and I’ve been spending more time at that pace. Today’s run was pretty difficult, but I’m feeling like a sub-30-minute 5k at the end of week 8 might be achievable!
I just chased a caffeine pill with coffee.
Local squat PR of 257 (6x215)! All of my lifts are now in the “novice” category, which was my short-term goal. Win! To get into the “intermediate” category at my short-term goal weight (200 lbs), I need 213 on bench (already there), 286 on squats (+29 lbs), 335 on deadlifts (+10 lbs), and 143 on ohp (+13 lbs). I guess those numbers are my next goal.
I hit 10x100 (≈1x130) on OHP today, which puts me solidly in the “novice” category on strstd.com! Only squats remain.
Making some adjustments to my time budget:
- Weekday diet restricted to cereal, milk, whey, psyllium husk, and supplements. I’m wasting far too much time on food.
- Drop accessory work. Only 30 mins at the gym. I’m too exhausted after a full workout.
- 200mg of caffeine when I start my workout. I’ve tapered off of caffeine, so it’s time to start again.
- The only at-home activities that are allowed are sleeping and hygiene stuff.
- Showering after my workout is causing issues. Fuck it for now; just shower at night.
Proposed routine: At 0830, roll out of bed, put on gym clothes, get in the car, 30m workout, go to James’s, eat, work, eat, work, eat, go home, shower, 2300 curfew.
c25k was sorta hard today; no joint or cardio issues, buy my calves burn out when I run slow. I did 2 miles at an average of 14 minutes/mile.
In January, I lost a little weight, but put it back on, got significantly stronger, made good progress on couch-to-5k. I’ve been working a lot, and that transition has been difficult. I was VERY disciplined this month, but things have really fallen apart over the last week or so. When I get home, I have no energy left, and that makes it really hard to keep up my diet or do anything besides vegitate.
I guess I’ll dedicate the next few weeks to adapting to that. I need to make sure I get plenty of sleep, and get up at a consistent time. 9 pm curfew, 11 pm bedtime. No booze, minimal caffeine, and hit the gym every morning. I’ll cut way back on my diet goals, and try to rebuild consistency. Strict 900 calories per meal, no exceptions, no snacks.
Eventually, I’d like to be able to work consistent hours, be very productive, and still have some energy. Most people seem to fail badly at that, so it’s going to be an uphill battle.
Decreased my training max for deadlifts from 290 to 225. I didn’t finish my heavy set of 225x5 today because I couldn’t keep my core tight enough to support my back. I strained my back a little bit last week, so I can really feel it when my form slips. I’ve also noticed that I’m rounding my back pretty badly on the last couple inches of the descent, so I started dropping it from there.
I hit my deadlift goal for today. 325 lbs, that’s puts me in the “novice” category, and it’s a new PR! I failed on my first attempt because I lost my grip on the bar about three quarters of the way up. I used the alternate grip on the second attempt, and I just barely pulled it off.
So, this week, I got my weight below 240 lbs, PRed my bench, PRed my deadlift, saw significant improvement in OHP and squats, and got a job. Yay!
New short-term fitness records. 238 lb bodyweight, 124 lb OHP, 2 bodyweight chin-ups. My OHP is now only 2 lbs away from my short term goal of getting it into the “novice” category. If I keep this up, I’ll be back in shape in no time.
Tomorrow is deadlifts, I think I’m going to try to hit my target weights for 1 rep on squats (250) and deadlifts (325) tomorrow. If I do that, I’ll use my new maxes to build a new 5/3/1 routine, since my current one is VERY light.