Assorted BS, Wednesday, July 8
by, July 8th, 2009 at 11:11 PM (2085 Views)
HS hi row, 140 x 3 x 10
rear delt fly, 55 x 3 x 10
HS bench press, 20 x 1 x 8, 60 x 2 x 8
tricep press, 45 x 3 x 10
box jumps w/hands on bench, 1 x 1:00
dead bugs on bosu, 2 x 25
back extensions w/10 lb weight, 2 x 25
windshield wipers w/10 lb DBs, 3 x 10
incline crunches w/10 lb weight, 2 x 25
seated straight arm dips for RC, 60 x 2 x 25
prone scapular scrunches, 2 x 25
internal & external rotators, 10 x 2 x 15, each arm
Very short workout at the summer league pool before heading off the Divisional Relays.
700 variety swim, kick, drill
6 x 50 @ 1:15
3 fly-back, 3 breast-free
(Side note: My backstroke has felt appalling lately. I blame it on too much freestyle, the root of all evil. My coach did the mock shock thing when I walked in for the third consecutive Tuesday freestyle night. I had to reassure her that, no, I would not be going postal with some of my teammates on Sunday.)
10 x 25 shooters
evens, backstroke (how on earth do the kids do backstroke in these 4 foot deep pools?!)
10 x 25 easy speed fly
5 x (25 AFAP free + 25 EZ)
Total: 1850 meters
My shoulder is bothering me some again. I'm reasonably sure it's the damn planks I did yesterday. Smith will be relieved to know that I'm eliminating the wretched things from my dryland regimen, even though they're great for the core. I looked around for the ab roller today, but couldn't find it. I think that's a pretty good substitute exercise, and will switch to that regularly in the fall.
Cut my weights by 30% today and did more explosive lifting. It occurred to me that I perhaps should have switched to explosive lifting right after Zones instead of recommencing regular strength training ... Next periodization cycle I'd like to start this sooner. (2 weeks doesn't seem like enough time?) I also think it would be better to incorporate more plyos throughout the season. (I couldn't really do that earlier this season since my hip was bothering me for awhile.) Don't think I'll have another taper meet until December, so I may formulate a plan (as opposed to just winging it) for the late-Aug-Nov time period. I'd also like to go back to a couple short runs per week in August after Nats.
And, on the issue of swimming making me fat, which I joked about on the forums, I found this article in a quick search today. It reflects my experience. I look quite different than I did 4 years ago. YMMV
I picked a tick off my littlest kid tonight after the swim meet out in the boonies. Really annoyed and hoping it wasn't one of the lyme disease carrying kind. I may live in a traffic infested area, but at least I don't live in a tick infested area. On an up note, Mini Fort looked slightly perkier for the first time in a long time and I think both of her 13-14 relays may sneak into All Star relays. We'll know tomorrow after all Divisions report times. Team Fastskin was, as expected, clad in tech suits. I told Mini that her team could raid our tech suit collection and suit up for the All Star meet if they make it. The kids were very enthusiastic about the idea. Haha. There needs to be a little fun for the mono kid. And I have yet to meet many age groupers who are purists. :P (Though most won't be seen in a tech suit at a non-champs meet.)
For Geek: I saw a moment today when my 8 year old appeared to have "the hate" in her. I smiled at that.
I'm not sure if I'll get in a workout tomorrow ... Might only get a chance to hop on the indoor cycle. Tomorrow night, my usual practice time, there is yet another summer league meet, boy vs. girl meet, points scored by swimming a PB. (It's good for the little kids I guess to get more racing practice.) This meet also features the Gutter Guppy Relays where parents are put into teams for the swimmers' "amusement." We do one legit relay, but then a bunch of made up crap. As I dimly recall in my advancing senility, last year, I had to push a beach ball with my nose and do reverse doggy paddle with a kick board on my ass. This year, I'm told, some relay will involve toy soldiers. Our social chair is a real peach.
Our theme for our last Saturday home meet is caveman. We have a theme for every A meet. Not sure I have appropriate gear for this one ...
Food log for Bob:
Breakfast: omelet w/cheese, tomato & mushroom, strawberries
G2 at gym
Lunch: salad w/romaine, avocado, grilled chicken, currants, flax seeds and other stuff I forget
Snack: smoothie w/mango, banana, strawberry, flax seed oil, L-glutamine and whey protein (no bee pollen for this "wanna-bee")
Dinner: hamburger w/lettuce, tomato & onion. (I fear I may grow to hate hamburgers after all these summer league meets. On the upside, I seem to never have to cook dinner in the summer. I gave Fort Son cash for the next two nights and told him to knock himself out in my absence by inviting his friends over for pizza and swimming.)
Snack: slice of quiche, blueberries
I am contemplating doing a modified version of Patrick's detox after Nats. Don't really want to attempt one before.