Ok, when to rest, when to go easy, when to go hard? For an older athlete (or, in my case, “athlete wannabe”) this is a challenge because:
1. The formula changes with age, and the older you get, the more rapidly the formula changes. What worked 5 years ago won’t work now.
2. There is, at least for me, an almost constant background of “soreness/aches and pains” that every older person has. If I only trained when I did not have these, I’d never train at all. That is just how it is.
So last weekend’s dead lift session and 6.6 mile “run” (shuffle) left me with sort of tired legs.
Upper body was good to go though:
pull ups: 4 sets of 10 at first, then a scattered 3 sets of 5 later.
bench: 10 x 135, 3 x 185, 3 x 185 (left warm limited me)
incline: 10 x 135 (slow set; almost 10 singles where I did not rack the bar)
decline: 10 x 165 (easy)
clean and press: 9 x 95, 8 x 95 (regular sized 25 plates) superset with
stiff legged dead lift: 2 sets of 6 x 95 (felt good; strict form)
dumbbell shoulder press: 2 sets of 10 x 45 superset with
machine rows: 3 sets of 10 x 115.
The above took 45 minutes
Then 2:30 plank, McKenzie (forgot to do head stand)
Walked home: did super set:
hex bar: 2 sets of 6 with 176
front squats: 3 sets of 6 with 67
sumo dead lift: 6 x 188
This took about 20 minutes and got me out of breath. But I think it was enough to make the tired legs feel better.
We caught the matinee. And yes, this came out in 2011. It is easy to find the commentaries and a synopsis of the plot.
But though it was “over the top” comedy and the vulgarity might repulse some (simulated sex, dysentery jokes, “maggots in my scrotum”, etc.), and their depiction of Mormon theology wasn’t accurate, they did make some true comments about humans, suffering, the relevance of “hope through myth” and how missionaries might (have?) changed things to get people of a different culture to accept..and how sometimes religions bifurcate into different religions.
The profaneness was “with a point.”
And so, I enjoyed the humor, music, acting…pretty much everything about it.
First my own sorry workout: a 6 mile ish (1:22 worth) of shuffling a sort of random course.
While out there I saw the Bradley track team training..those guys ..they are just doing something different with their bodies than what I am doing. We were all moving somehow…I was averaging about a 12:30 pace for about 6.65 miles. My legs felt so heavy from yesterday’s workout.
Then came a nice Indian buffet with B and then…
Bradley Women’s basketball hosted Drake. A rough start 10-2 Drake..but Bradley’s defense stepped up and BU went on a 17-1 run to take command..for a while. It was 40-30 at the half.
The second half was intense; Drake cut it to a 3 point game and then took a brief lead late in the 4’th quarter.
BU didn’t panic though; they stayed with team basketball and took a 1 point lead late. Drake came back but BU came back and it was 75-73 late. Drake had a chance to tie but threw away a pass. Then came a huge stop..foul and with 4 seconds to go, a HUGE pair of free throws. Drake hit a last second 3 to cut it to 77-76, but only 0.2 seconds were left. BU inbounded the ball…game!
(yes, you can see me in this last video, top row under the radio announcer section..red top)
I feel so good for the team. First place MVC…