Seven Summits Body – Fitness and Training

Tag: training

  • Training Logs – October Part One

    While writing my book, recently released on Kindle Elbrus, My Waterloo (Seven Summits Quest) I adjusted my program slightly to emphasize weights and cut down on cardio quite a bit. This is the first half of October.

    Training Logs for early October

    Saturday October 13
    Hike: 5.8 miles up Keystone Gulch 600′ elevation

    Thursday October 11
    I: 3:00
    Rest Day

    Wednesday October 10
    I: 2:00
    High Box Squat: 25 @ BW; 155; 205; 235; 235 lb
    Incline Bench Press: 2 x 25 @ 45 lb
    Low Row: 2 x 25 @ 45 lb
    ITM: 787′
    .40 mi – 24:06 – 40% – (0.996 ave.) – [60:15 pace] – 844.8′ – (2103/35.05 vert per hour/minute)

    training log - recording my run up to Muir in 2010
    Running to Camp Muir on Rainier in 2010 when I first began using a training log

    Tuesday October 9
    I: 2:30
    FS: L8 – 18:00 – 2577′
    GHR-Poles: 25
    Superset: 5 x {
    Parallel Box Squat: 5 @ 155 -red
    Shoulder Curl-Press: 10 @ bar+10lb
    }
    Standing Pullup Pulse: 100
    Standing Chinup Pulse: 50
    ITM: -421′
    2.00 mi – 25:20 – -4% – (4.737 ave.) – [12:40 pace] – -422.4′ – (-1000/-16.67 vert per hour/minute)

    Monday October 8
    I: 2:)0
    Sumo Good Morning: 25 @ 45 lb
    Hyper/RC: 25
    Superset: 4 x {
    Medium Box Squat: 5 @ 155 lb – red
    SLDL: 5 @ 155 lb
    Machine Lat Pulldown: 25 @ L6
    DB Side Shoulder: 25 @ 7.5 lb ea
    }
    ITM: 636′
    .815 mi – 25:00 – 15% – (1.956 ave.) – [30:40 pace] – 645.48′ – (1549/25.82 vert per hour/minute)

    training logs show hikes with the kids
    In my Training Logs I list family hikes without too many details

    Sunday October 7
    I: 2:30
    FS: L8 – 12:00 – 1872′
    18″ box – side step: 25 ea w/poles
    GHR-Poles: 25
    High Box Squat: 25 @ 65/115/155/205 lb
    Incline Bench Press: 3 x 25 @ 45 lb
    Inverted Row: 5
    Hopping Pullup from 12″ box: 100
    Blast Strap inverted fly: 2 x 10
    Straight Arm Rope Pressdown: 10 @ L3
    1-Arm Hopping Pullup from 12″ box: 50 ea.

    Saturday October 6
    I: 3:00
    FS: L8 – 24:49 – 4000′
    ITM: 40% – 24:12 – .511 mi – 1000′
    .511 mi – 24:12 – 40% – (1.267 ave.) – [47:21 pace] – 1079.232′ – (2676/44.6 vert per hour/minute)

    Training Log for using a jacobs ladder
    Jacobs Ladder is JL: in my Training Log abbreviations

    Friday October 5
    I: 2:30
    Bench Press pin 9: 10 @ 45/95; 2 x 10 @ 145 lb
    Vertical Row: 4 x 10 @ 90 lb
    Sumo Hopping Pullups: 4 x 25 (no box)
    Ski-Erg: L5 – 9:00 – 620m
    DB Shoulder side/front/rear: 25 @ 10 lb ea.
    ITM: 5% – 30:00 – 2.049 – 540′
    2.049 mi – 30:00 – 5% – (4.098 ave.) – [14:38 pace] – 540.936′ – (1082/18.03 vert per hour/minute)

    Thursday October 4
    I: 3:00
    FS: L8 – 24:00 – 3455′
    GHR-Poles: 16
    18″ box rear step w/poles: 16 ea
    Parallel Box Squat: 5 @ 65; 5 @ 115 -folded red ; 5 x 5 @ 115 -red

    Training Logs record my daily mileage
    Preparing for a half marathon I record my daily mileage in my training logs

    Wednesday October 3
    I: 3:00
    Body said “Rest Day”

    Tuesday October 2
    I: 3:00
    Safetybar Top Partial Squat pin 17: 10 @ 65; 25 @ 155; 4 x 25 @ 245 lb
    Safetybar Standing Calf Raise: 25 @ 155 lb
    ITM: 3% – 49:00 – 3.363 – 532′
    3.363 mi – 49:00 – 3% – (4.118 ave.) – [14:34 pace] – 532.6992′ – (652/10.87 vert per hour/minute)

    Monday October 1
    I: 2:30
    Hopping Dip: 3 x 100
    Hopping Pullup/Chinup: 2 x 100 @ 6″ box; 100 @ 12″ box
    DB Shoulder Side: 3 x 25
    ITM: 20% – 24:00 – .54 mi – 559′
    .54 mi – 24:00 – 20% – (1.35 ave.) – [44:27 pace] – 570.24′ – (1426/23.76 vert per hour/minute)

    FS: L8 – 24:00 – 3091′

    training log - Back at twelve percent fat
    12% bodyfat rear view

    Sunday September 30
    I: 2:30
    Safetybar Standing Calf Raise: 25 @ bw; 16 @ 65; 3 x 16 @ 95 lb
    Safetybar Box Squat: 10 @ bw/65 lb; 3 x 10 @ 95 lb
    ITM: 4% – 25:05 – 1.64 mi – 344′
    1.64 mi – 25:05 – 4% – (3.923 ave.) – [15:18 pace] – 346.368′ – (829/13.81 vert per hour/minute)

  • February training workshop

    Chad Waterbury gave a great workshop on training and nutrition with a ton of great ideas and thought-provoking concepts at this event at Staley Performance Institute in Phoenix Arizona. I have a lot of really cool ideas to experiment with and report in later blog posts. Thanks everyone.

    image

  • Ultimate Upper Body Cardio Training

    Concept2 SkiErg Training

    The moment I saw a clip of this in action, I knew this would be the most awesome training for low-angle ice, or glacier climbing ever. I think it was originally intended for cross country ski training, and having done some XC skiing way back in the day, I can see the benefit already. I am using poles for a lot of my vertical hiking – another perfect training application.

    I ordered the wall-mount model direct from Concept2, and got the PM4 monitor (the higher end of the two monitors available). It took about a week to arrive. After hauling it down to my basement, it really took only a couple hours to assemble and install. Note that I do have exposed studs and no baseboard molding which might have helped it go faster. Also, advice to anyone else doing this – don’t tighten any screws on the sleeve in the middle of the main column until all the screws are started.

    I decided to give it a few minutes spin to figure it out and see what I could do. The motion was simple enough, and after messing around I figured out various ways to stand for core activation, and balance and stability training. I’ve been training with it now for a little over a week, including the past 6 days after cracking 2 ribs. Yeah, I probably shouldn’t be doing this, but I can stabilize my core and relax it, using just my upper lats. I wish I could go now, but it will be a few weeks before I can try ice climbing again (4-6 weeks recovery for my ribs) to see if it helps. I’ll let you know.

    After this I also did an experiment to extend my range of motion and then do a concentrated squeeze in my central back between my shoulder blades (rhomboid area). This short clip shows that.

  • Training Report for November 2011

    For November I increased my weight training a bit. My own personal opinion is that during the cold and dark winter months the body naturally goes into a form of anti-hybernation. You sleep more and eat more. Optimum conditions for gaining muscle mass. So I upped my weight training.

    For weights right now I’m doing some good basics:

    • Front Squats
    • Box Squats
    • Straight Leg Deadlifts
    • Bench Press
    • Military Press
    • Front Row
    • High Row
    • Low Row
    • Pulldown

    Along with some limited accessory movements:

    • Facepull
    • Haney Shrug
    • Seated Calf Raise
    • Standing Calf Raise
    • Dumbbell Shoulder Raise

    Later I’ll post my set/rep plan if you’re curious at all.

    For cardio, I’m still working on the Maffetone plan, riding Zone 2 on my Polar FT80 HRM which for me is between 130 and 140 bpm. Very tough to do, but I’m figuring it out, and committed to 3 months overall to see if it does work. Haven’t run any stats on it yet, and I don’t know intuitively yet either. I wrote a post about the Maffetone plan HERE. I’m mostly riding the treadmill right now, averaging about 20 miles a week of running and walking mixed. I’m working toward either growing to 30-ish miles, or incorporating other crosstraining cardio into the blend.

    One important event that occurred is that the garage, even with an insulated roof, dropped below 50 degrees, the temperature at which my electronics start to go nuts. On the agenda is insulating the walls and doors, which might extend the season some, but without a heat source, it will eventually drop. That’s a major project, maybe someday.

    I have a treadmill in the basement, but it’s right under the cold air intake for the furnace – tons of fun till you’re warmed up 😉 I have permission to bring some of my stuff in, and maybe I’ll build a really cool Home Cardio Theater out of it, if I can spare some time. If I do, I’ll post progress reports on it, to keep you in the loop, if anyone is interested.