airsy's log

[airsy]

Thursday 25th Sept

Hi all, This is my first post here, started SF for the first time last Monday(15th). I have been doing weight lifting for some time time now and was looking for something different that wasn't likely to do as much damage as weights can. After reading through the many workout logs here, was very inspired to start the program.

Thought that with previous experience would be able to start on level 3 with no problem and as such decided to do L3D3. With a successful time of
11 min 55 sec , I decided I was no where near as fit as I thought.

Workout log so far:

Mon 15th: L1D1 41 rounds

Wed 17th: L1D2 2m 33s, was running late so did not do much of a strength workout.

Fri 19th: L1D3 2m 38s, moving up to L2
Also tried to do tabata L-hang and realised that my core strength is non existent

Mon 22nd: L2D1 44 rounds

Tues 23rd: tabatas - plank, bicycle exercise to try and build ab and lower back strength (any ideas much appreciated)

wed 24th: 5m 58s. Weighted pull ups (16.5lbs)
push ups with feet on bench
Weighted Squats (44lbs)

Also did 2min jump rope during each rest break. Definetly needed to sit down afterwards.

[airsy]

L2D3: Done on Fri 26th

2m18s. Moving up to L3. A little worried that I may be losing form to get quicker time. Didn't realise I had as much time left, must learn to pace myself a little better during the D3 workout.

Going to L3D1 later on today after work, will give results then.

L3D1: 31 rounds. Started off with pullups, then switched to chinups. The extra 1 pullup per round was really noticed. Did sets of 5 rounds then had a break and so on. Don't think that I could better 31 rounds.

[airsy]

Been over a week since last post, thought I had better update.

I missed the workout Wed 1st Oct, continued as normal for the Friday.

Fri 3rd Oct

L3D3 3m44s. Really felt this and although managed to finish in the 5mins feel that another week or 2 at this level may help. Strength is not the main concern but endurance really needs a work out. If there are any exercises that anyone could suggest I would appreciate it.

Mon 6th Oct Came down with cold over the weekend and really finding it a struggle to move about to much and decided that a D1 routine would probably kill me so hope to hit D2 tomorrow.

[volleyball_man]

L3D3 3m44s. Really felt this and although managed to finish in the 5mins feel that another week or 2 at this level may help. Strength is not the main concern but endurance really needs a work out. If there are any exercises that anyone could suggest I would appreciate it.

IMO - move up to L4

Endurance? Run, swim, row...

Are you bonking from your diet?

[airsy]

Thanks for the response vbm, I will take your advice and move up. As far as endurance is concerned, I was thinking about either doing the couch to 5k program like others here have followed or the simplefit run program.

Diet is something that perhaps needs looking at. I think I follow a fairly balanced diet but perhaps don't consume as much complex carbs as should to deal with the demands of my body.

[zorg]

As far as endurance is concerned, I was thinking about either doing the couch to 5k program like others here have followed or the simplefit run program.

Simplefit by itself will give you plenty of endurance all by itself. If you want to add something, you might want to consider rope jumps. Something like 100-200 reps require (and build) endurance all right.

[airsy]

Hi Zorg,

Jump rope might be just the thing I need. I was also thinking about adding a bit of weight work on my off days, and was looking at trying 5x5 like you follow.

I know everybody is different and what works for some may not work for others but I like the look of the 5x5. Any thoughts you have would be great.

[airsy]

9th Oct

L3D2: This should have been done yesterday, but I did it today instead. I did not time it.

Used a pyramid principal for pull ups 1, 10 sec rest, 2 ,10 sec rest, 3, 10sec rest and so on until I could not complete the rep range, had a 2 min break then started again.

Got upto 5 reps, then only managed 2 of the 6 reps for set 1
Upto 4 reps, then 1 of the 5 reps for set 2
Upto 3 reps then 1 of the 4 reps for set 3.

Total 35 pull ups, thought I may try this just for the strength today in a hope of increasing maximum pull ups for 1 set. Can currently do 8 deadhang pull ups, before losing the will to carry on.

10 push ups, very slow concentrating on good form.

16 squats using barbell with 2x10kg weight plates added, not sure of the weight of the bar.

[zorg]

I was also thinking about adding a bit of weight work on my off days, and was looking at trying 5x5 like you follow.

In that case, I highly recommend "Starting Strength", by Mark Rippetoe. The book ain't cheap, but you'll get real value for your money.

[volleyball_man]

I second that recommendation!

[airsy]

Had a look for Starting strength by Mark Rippetoe, couldn't get hold of the book but found a few references to it with some examples of the routines. Looking at implementing it within the current routine.

Mon 13th Oct

L4D1: 31 rounds. Was feeling pretty good today, pouring with sweat by the end of it but what a great workout.

[airsy]

wed 15th Oct

L4D2: 10m55s.

Pull-ups: no extra weight. Just very slow concentrating on good form and full ROM.

Push ups: Same as above

Squats: First 2 sets done with 20kg(2x10 plates), 3rd set reached 10th rep then had to do next 10 without weight. Last 2 sets without weight. All reps as low as possible.

Looking forward to L4D3.

[airsy]

Fri 17th Oct

L4D3: 4m51s. After D1 and D2 I was looking forward to D3 and felt quite confident. Although I managed to complete within the 5mins, I did find it a real push. Will be hitting L5D1 later today so will update with results after.

Mon 20th Oct

L5D1: 25 rounds. Did 4 rounds dead hang pull ups, then switched to chin ups for 4 rounds, then back to pull ups and so on. Not sure how many rounds I would have got just doing pull ups but no where near 25.

I am fairly certain that the only way I will be able to do D3 will be using chin-ups. In others opinions, would you stay at L5 until you can complete with just pull ups or would you move up ( on the basis that I actually get lower than 5 mins).

[airsy]

Wed 22nd Oct

L5D2: This was untimed.

Pullups: Dead hang, emphasis on form.
Push-ups: Legs elevated, slow reps.
Squats: Squat thrusters 15kg for 12 reps on set 1,2,3+normal squats

Enjoyed doing the thrusters but think that next time I will drop the weight and try and get all reps for the 5 sets and work my way up from there.

[airsy]

Fri 24th Oct

L5D3: 7m49s.

What a wake up call. I considered that this was going to be tough after taking 4m51s to complete L4D3 last week, but nearly 3 mins to do an extra 6 pull ups and 10 extra push ups and squats.

This week is going to be a rest week then hopefully next week I will be breaking the back of L5