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KTG's Log

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Re: KTG's Log

Postby dolem » Mon Jun 04, 2012 9:59 pm

Impressive commitment to level 5. Can't believe how insanely tough level 5 looks compared to level 3. You'll be on six soon.
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Level 5 Week 27

Postby KTG » Fri Jun 08, 2012 8:04 am

Thanks! It's true that the view ahead always looks pretty daunting. I'm confident now that I can get through 6--though it is likely to take a significant while. From here I am not confident that it will be possible for me to get through 7, let alone 8.

So, this was my 27th week on level 5. I am almost there:

L5D1 - 25 rounds. -4 for previous PR -- but I ran a hard mile first, so probably OK.
L5D2 - 5:24. Still a bit slower than my previous best at 5:08 (with all pull-ups and strict 90 second breaks)
L5D3 - 5:05. PR and very, very close.

Inspired by the Crossfit Memorial Day Murph workouts (1 mile run, 100 Pull-ups, 200 Push-ups, and 300 Squats, then 1 mile run), I thought I would try pushing towards that. The Crossfit rules are agnostic as to whether this has to be done sequentially (like our D3) or in rounds (like our D1). It struck me that it wasn't that far from 30 rounds of L5D1 (90 pull-ups, 150 push-ups, and 240 squats). But, doing a hard run first (a 7:35 mile--hard for me) slowed me down quite a bit. Still, I may work a bit more toward this.

My D3, at 5:05, is right on the edge. I have to say I'm not fully satisfied with what happens to my form on push-ups and squats. My chin only gets to the ground on every fourth or fifth rep of the push-ups, and I don't think my quads get beyond parallel to the ground on every squat. I am very consistent and careful on form for D1 and D2. Need to step it up for D3. Speeding up the Push-ups and consolidating the pull-ups a little more remains key. Staying on form may keep me at Level 5 for the rest of the month.
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Re: KTG's Log

Postby KurtGarvey » Sat Jun 09, 2012 5:01 pm

Awesome, so close! I am planning to work on form as well at level 5. Once I get closer to the 5 minute mark I plan to spend two weeks really working on the form so I can complete day 3 as cleanly as possible.
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Re: KTG's Log

Postby dolem » Sat Jun 09, 2012 10:12 pm

I just got to L4, I'm gonna be catching up to you level 5 guys soon, hah. Better get working!
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Level Five: Done, Done, Done!!

Postby KTG » Fri Jun 15, 2012 4:00 am

I'm very pleased to say that after 28 long hard weeks I am now on to level 6! Thanks to everyone for all of the support!

(~L5D1) - 20 rounds -- OK, I changed this up a bit. After last week I decided to continue with the crossfit Murph routine a bit longer. I ran a mile (8:04) then did 20 rounds of 3-6-9 (instead of prescribed 3-5-8), then another mile (8:34). It was a pretty hot and humid day, which also slowed me down a bit. I think I'll keep doing this run combo moving into level 6. This last day on level 5 was a good reminder how important the cardiovascular element is to getting the D3 times down.

L5D2 - 4:47. This was really solid. Strict 90 second breaks, all pull-ups, pretty good form on the push-ups and squats. If I hadn't made the level-up this week, I would have shortened the breaks to 75 seconds for next week. Instead, I'll go up to level 6 and start with full 3 min breaks.

L5D3 - 4:54. There it is. Form was OK. Fine on the pull-ups and chin-ups (a little bit of pulling the legs up at the end of the last couple of the sets). Push-ups OK, but not always getting the chin/chest touch. Squats a little weaker, I think, pushing the speed rather than getting all the way down. Pull-ups were alternating chin-ups/pull-ups with 7-5-4-3-4-3. Push-ups were 15-13-12-11. Squats were straight through.

Fittingly, this was my 52nd week of doing Simplefit. I had my one year anniversary by the calendar a little over a month ago, but there were some missed weeks in there, so this was actually my 52nd week of Simplefit workouts. As my posts will show, I was pretty uncertain whether I would ever be able to make this level. Now here I am on 6, and I am pretty confident that I can get to 7. Getting to 8? Not so sure.

I am sure that I will be on Level 6 for a very long time. I did 1 week on level two, 7 weeks on level 3, 16 weeks on level four, and 27 weeks on level five. That series is pretty close to geometric, which would predict about a full year on level 6. That's OK by me. There are a lot of intermediate milestones to push for.

L6D1 and L6D2 look pretty straightforward. The 32 pull-ups and 64 push-ups for L6D3 are more daunting. I'll particularly want to start this level a little slowed down again to really work on form for the push-ups and squats. I'll continue integrating the two 1 mile runs into L6D1 working towards a full Murph of 100 pull-ups, 200 push-ups, and 300 squats. Over the course of the year I'll work on lowering the rest times for L6D2 starting with 3 minutes and then cutting that back every time I get the rounds below 1 min each. I'll also need to work hard on building up the max reps.
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Re: KTG's Log

Postby brmc72 » Fri Jun 15, 2012 1:47 pm

Congratulations (and happy anniversary)!

Getting past level 5, plus all of the extra work you've been putting in (the 1500 pull-up challenge last month and the mile runs before and after your day 1 workout)...quite an inspiration. Is your goal still to work up to a full Murph workout on your day 1? On level 7, I'd be there if I could manage to get to 25 rounds (!)...adding a mile run before and after sounds almost impossible :)
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Re: KTG's Log

Postby dolem » Fri Jun 15, 2012 3:30 pm

Well I guess I won't be catching up to you at level 5 like I thought. Good work.
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Re: KTG's Log

Postby KTG » Sun Jun 17, 2012 6:50 pm

@brmc72 -- Thanks! My plan for now is to continue working towards a full-Murph. That probably isn't really possible in the 20 minutes of D1, so when I feel like I have maxed out what can be done in 20 minutes, I'll probably start adding some more time for extra rounds. For now, after the run and 20 minutes of D1 work, I'm pretty spent for anything more than just stumbling out for the second run.

@dolem -- I'd give you pretty good odds of catching up while I'm slogging through level 6. I look forward to the company.
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Level the Sixth - Week 1

Postby KTG » Fri Jun 22, 2012 3:37 am

So, here we are on the lofty heights of level six! I'd like to tell you that the view is pretty good from up here, but I'm still doubled over grasping for breath. It turns out level 6 is hard!

L6D1 - 20 rounds sandwiched between 1 mile runs (7:37 & 7:59)
L6D2 - 8:50. All pull-ups, strict 3 minute rests
L6D3 - 12:04 (Yikes!) Alternated chin-ups/pull-ups 8-6-5-4-5-4. Push-ups 20-16-16-12. Squats 32-32.

I knew those 32 pull-ups on D3 were going to be tough. The big surprise was how brutal L6D2 was. The pull-ups are manageable, but the push-ups emerged as the clear weak link. The increments don't look that big, but going from 15 to 19 was a lot harder than I expected. I'm going to have to focus some real attention there (while, of course, pushing more on the pull-ups, as well). For the first time, the squats on D3 are about more than just keeping the heart rate up.

Speaking of heart rates, with the runs added on D1, I wore my heart rate monitor through the D1 workout. My heart rate stayed a little above 150 through the whole 20 minutes. That's a little higher than my typical heart rate on a very hard 5 mile run. So that's a good indicator of the cardio element in the D1 workout.

Comparing the level ups (first week at each level):
..........L4............L5.............L6
D1...... 21 ........... 17 .......... 20 (but the running is a new element)
D2..... 6:23 ....... 8:03 .......... 8:50
D3..... 7:53 ...... 11:10 ......... 12:04

Even with the running, the D1 level-up was not as hard as L5. This is mostly because the pull-ups are the same. By the end of the first day on L5 I was really struggling to do the 3 pull-ups. Not so this time. D2 and D3 are much harder than the L5 move-up.

I still think at least a year on level 6 is likely. The thing is that not only do you have to increase the max sets--i.e. getting back to where I can bang out the exercises at the same rate as L5, but you have to get much faster in order to get in the much larger sets in the same amount of time. So, lots of work ahead. But I'm psyched for it. Level Six. Whew!
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L6 - Week 2

Postby KTG » Fri Jun 29, 2012 4:50 am

My second week on level 6. Still hard.

L6D1 - 20 - Same as last week. Sandwiched between 1 mile runs (7:37 & 7:59). Good form, but heat and humidity took a toll.
L6D2 - 7:31 - Much better this week. All pull-ups and strict 3 min breaks. Consistent 1:30 rounds. Push-ups are still the weak link.
L6D3 - 10:29 - 90 seconds faster than last week. Felt OK, I just have to increase the set sizes and decrease the recovery times.

A good week with some running and just a little extra work on pull-ups and push-ups. For D3 alternated chin-ups/pull-ups for 10-6-5-4-4-3. Push-ups were 23-17-14-10. Squats were 32-32.

July will be my month to focus on stepping up the push-ups. For both pull-ups and push-ups I need to work on upping my one-set maximums.
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Re: L6 - Week 2

Postby brmc72 » Fri Jun 29, 2012 6:40 am

KTG wrote:My second week on level 6. Still hard.


Funny how that works, huh? I keep thinking this should get easier, but that's obviously not how it's supposed to work. I'm still amazed that you're able to do Day 1 between two 1 mile runs...Day 1 leaves me completely spent, I can't even fathom adding two runs to that.

Nice job on the significant gains on Days 2 and 3!
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Re: KTG's Log

Postby Rosencrantz1 » Fri Jun 29, 2012 8:48 am

Just caught up on your log, KTG - impressive work! Keep at it!
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Level 6 - Week 3

Postby KTG » Fri Jul 06, 2012 3:23 am

Thanks, all!

A week of big improvements, but many miles to go.

L6D1 - 23 rounds. A huge improvement. Again bracketed by two 1 mile runs (7:14 & 7:57).
L6D2 - 6:23 - Consistent rounds around 1:15 (last week 1:30). All pull-ups. Strict 3 min breaks.
L6D3 - 10:03 - 26 seconds better.

Everything felt very solid this week. I was really pleased with getting out the 23 rounds on D1. It took me 11 weeks to get there on L4. And now I'm doing the run beforehand. At this point D1 actually feels, if not relaxed then at least pretty methodical. I don't really feel like I'm pressing the speed right now on D1. I'm just working on form and moving smoothly through each exercise without breaks. So now that I've got that down it's time to hit the accelerator a bit on the individual exercises.

D2 was really solid. I'll try to take another 15 seconds out of each round in the next couple of weeks and then I'll move down to 2 minute breaks.

D3 - Last week I tried Bri3626's advice to try to maximize the first set of each exercise. This is great advice since the 1-set maximums clearly have to go up a lot if there is going to be any chance of getting through levels 7 or 8. This week, though, I went back to my pre-planned sets. I think I'll try alternating these approaches every other week for the next bit to see how each feels. My alternating chin-ups/pull-ups were 8-6-5-4-5-4. I had hoped to do push-ups in 20-16-16-12 but actually did 20-16-12-8-8. Squats were 32-32. I need to be a little more focused on squat technique on D1 and D2 to be sure I'm getting all the way down.
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Level 6 - Week 4

Postby KTG » Fri Jul 13, 2012 4:27 am

L6D1 - 21 rounds. PR-2. Alternating chins and pulls. 7:09 minute mile run beforehand and 8:00 minute mile run after.
L6D2 - 5:53. Big 30 second improvement. All pulls with strict 3 minute breaks. Even 1:09-1:11 per round.
L6D3 - 9:58. Meager 5 second improvement. Chins/pulls alternated at 10-6-5-4-4-3. Push-ups at 25-18-12-9. Squats 32-32.

Solid week. Broke the L6D3 10 minute barrier, but not by much. As always, the big issue is the breaks required to get through the pull-ups. Still need a little more work eliminating the small breaks between rounds on D1. I start D1 on a 45 second per round pace--which does not feel particularly rushed on the individual exercises. That will be 26 rounds if I can hold to that. Then I'll need to start pushing the exercise speed harder.
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Re: KTG's Log

Postby yahel » Fri Jul 13, 2012 10:25 pm

I'v read all your posts here :D :D
Great Improvement really, keep up I bet u will hit level 7 in couple of months
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