Last week, first week of offseason training:
squat: 20x5, 70x5, 100x5
4x(squat x10, 16" depth jump x4), 1:00 between exercises, 3:00 between sets
squats were 130kg, 132kg, 132kg, 130kg
---ugh, 10s are unpleasant. first set was very easy, second ok but hard as legs tightened up, third legs were pretty tight, fourth was fine. depth jumps definitely wore me out...wasn't measuring the height, but it felt dramatically lower by the end.
side bridge x:30/side
deadlift(!) 60x5, 100x3
4x(deadlift x10x110kg, seated box jump 32" x4, one arm one leg row 32kg x6), 1:00 between exercises, 3:00 between sets
---i haven't deadlifted in YEARS! i'm keeping the weights really moderate as i get used to them again.
front bridges 1:20x3
ab complex x2
PM: Port of Oakland ride
--- really disappointed with my riding. I've got to get much better at mental toughness for endurance events. With lifting, I can push the fuck out of myself, but on long group rides and races I just get tired of the low-level pain and give up. This ride, the hardest thing was getting back in after taking pulls. The pace was so high that riding in back was hard, so pulling was basically full-gas and settling back in after coming off the front was hard to do. After maybe 5 laps (15 miles), I fell off. Next week I've promised myself I'll stay in no matter the pain
Strength endurance on the trainer:
20 minute progressive warmup, then 3x8:00 on the 20:00, with the 8:00 efforts at 50-60rpm and as hard of resistance as possible without blowing up. managed to average a massive 212-215 watts on these
it's amazing how crappy my threshold-type power is!
1.5 hour hammer ride at the ocean
--- of course, I didn't have power or other riders to judge by, but it felt fast!
squat: 20x5, 60x5, 100x5
4x(squat 140x8, 16" depth jump x4), 1:00 between exercises, 3:00 between sets
---squats were hard for the last few sets. i really want to be doing these at more like 155, but it's going to take some time to get there.
DL 60x5, 100x3
4x(DL 120x8, 32" seated box jump x6, 1 arm 1 leg row 32x10), 1:00 between exercises, 3:00 between sets
4 x ab complex
1.5 hour ride. Should have made it longer, but I was a little short on time. Solid pace.
3 hour road ride. Lots of unpleasant climbing, but some nice views as a reward. Beautiful day.
lame upper-body gym session:
press: 20x5x2, 42x5, 47x5x3
bent row: 60x5, 70x5x3
4x(1 arm 1 leg row 32x8, glute ham x6, side bridge x:30), 1:00 between exercises, 3:00 between sets