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[jaxadam]

Beach body workout day:

4 x 15 20 lb single calf raises, 4 x 15 20 lb single overhead tricep extension, 4 x 15 45 35 lb calf raises, 4 x 15 35 lb overhead tricep extension

4 x 15 35 lb kettlebell swings, 4 x 21 75 lb floor press, 4 x 10 35 lb weighted lunges

 

[rokket2005]

I'm on my 3rd week of getting back into lifting after taking a while off. Just doing a standard 5x5 Squats, Deads, Bench, Rows, MP/Overhead. My job is a lot of lifting particularly above my shoulders, so I drop the Military press every other workout since my shoulders are the strongest part of my body. I only have a standard bench so squats are kind of a pain to unrack then move off the bench for each set so I'm definitely going lighter on them than if I had an actual squat rack to work in, but I'm still getting some decent results.

 

[jaxadam]

More free stuff…

I don’t really know, but we’re gonna find out!

 

[Seabeast2000]

Had one of these at a new gym I was visiting. Coulda kept going but had to leave.

 

[Seabeast2000]

So, yep, tired of the shaker bottles. Looked around for something maybe a bit better and came across these, grabbed one and its been perfect after two mixes. Will keep using and try to find any issues.
Two things,
no ball/agitator/screen.
no nooks and crannies on the bottom of cap/lid to have to dig out proteins.
EDIT: I got the smaller one, the one shown is the bigger. The smaller is 12-14 oz, maybe 7-8" tall.

 

[Seabeast2000]

BTW, Yikes, Just did some Bulgarian Split Squats. Where have these been my whole life?

 

[MFB]

Why not just use a blender to make your protein shake in the morning?

 

[Seabeast2000]

Why not just use a blender to make your protein shake in the morning?

Too much work/noise. I don't add anything but the liquid and powder. If it was a smoothie then yes.

 

[Drew]

I've got my first real race of the season (I'd done one earlier, impromptu - I'm a Specialized ambassador this season and they invited all the locals to come out for a fundraiser race in Vasselboro ME, but that was just for fun and training) coming up in a couple weeks, Rasputitsa, up in VT... and while I haven't increased my FTP as much as I'd hoped, I've definitely increased the amount of time I can hold it, and my "resiliency" and ability to do threshold efforts repeatably, which is probably going to be the more important consideration in a 60-mile gravel race.

Second update, a month later - this is about where my training plan went off the rails.

The bad: less than a week after I wrote this I came down with the worst sinus/throat cold I've had in.... as long as I can remember. I swabbed negative annd the symptoms weren't riight for covid, but I ended up being laid up for almost two weeks. My wife caught it right as I was starting to turn the corner, and is just getting over it now, but the upshot was I essentially stopped training and was either doing easy walks in the woods or VERY easy endurance pace spins. Then, not long after I was starting to feel better and was beginning to pick it back up again, I got hit by a car on my commute into work last week. I got lucky, was moving slower than the last time, and didn't break anything, and shoulder stability is fine, but impacts don't feel great thanks to all the missing skin and internal bruising/swelling, so when I really should be doing a lot of dirt/gravel to prep for what by all accounts looks like it'll be a mud pit of a Rasputisa, I'm kind of stuck on pavement.

The good: After all of that, and honestly after losing some time to a vacation and then a clusterfuck at work shortly before this, I went out to Greylock over the weekend and hit both sides pretty hard - ended up being about a 2x60' interval effort at 90-95% of FTP, which is a pretty brutal endurance workout. I mostly stick to the steeper, harder north side, and went up that one first... so when I still managed to PR the second south side, I suppose I wasn't hitting an especially high bar, but that was a very good sign for repeatability. All in all, it was 59:30 or so at 280w up the north side, and then 51:04 I think (plus another ~5 minutes climbing from Rt. 7 to the start of Rockwell Road that if I manually stretch the selection out doesn't decrease the average) at 277w, which i'm happy with that level of consistency and repeatability in effort.

For perspective, the two prior times I did both sides, it was 254w up the north and 232w up the south, for the prior, and (pre-power meter, but on long paved efforts Strava's estimates are pretty good) 252w and 237w. So, my ability to hang out close to threshold (haven't done a test in a while, but based on recent Zwift race efforts 300-305w is probably the right ballpark) for a long period of time, and then after a breather do it all over again, seems to have gotten a LOT better over the winter.

So, all in all I'm happy (and will be happier still once my shoulder and back stop hurting), and endurance and "resiliency" as a training focus both seem to have been a good place to invest time and effort, and DO seem to be durable (i.e - a couple recent disruptions didn't seem to cost me much). So I'm not expecting to have the result I was hoping for at Rasputitsa, but I think i laid a great base for the season, and will need to put in some really uncomfortable Vo2Max efforts once I'm healed and have recovered a bit from the race.

 

[Drew]

Started doing VO2Max interval blocks, including one round (so far) without ERG mode on to make sure I'm hitting a power target and instead doing true max effort intervals, giving it as much as I think I can for 2-3 mintues at a time. Been doing a ton of volume too, broadenign my aerobic base.

This weekend I was up in Acadia and I took a run at the Strava KOM on the Around the Mountain carriage path, counterclockwise this time. Missed it by 20 seconds (in a 35 minute effort), but definitely set some longer-duration power highs for the season. The Intervals.icu platform estimated a roughly 30w increase to my FTP, up to 326w, which would match an all time high for me, but I don't buy that - my power curve is a little skewed to VO2Max efforts at baseline anyway (as is my brother's interestingly - when he was racing, 2-8 minute attacks were his specialty. Wonder how much of this is genetic?) and the estimate of 326w was based on 8 minutes and 30 seconds at 373w (which, well, is a fucking LOT - I wouldn't have thought I could hit that, that looks to be an all-time high for me between 6:00-8:30). Eyballing the power decay curve has me comfortable with an estimation of around 310w, which I'm going with for now, but I also updated Intervals to not use anything sorter than 10 minutes to estimate FTP (and 10-minute power estimated a 312w FTP, which looks about right to mee), because the shape of my power curve is going to make it skew high otherwise.

All that said - I kind of have to try a 10-minute max effort one of these days now, as well as see how long I can hold 320 before blowing up. My power decay curve was meter-flat at 375w from 5 minutes to 8:30 and it only dropped after that because I hit the summit; I do wonder if I could have held on for 10 minutes at 375 watts if I had another half mile or so of climbing to go.

But, tl;dr - training works, I'm seeing exactly the adaptations I was looking for.

 

[jaxadam]

Getting ready to get this party started…

DB and BB complexes, not sure on weight yet but I’m thinking 20’s and 75.

 

[Wiltonauer]

Had one of these at a new gym I was visiting. Coulda kept going but had to leave.
View attachment 123318

Sport the war!!!!!!!!!