Strength And Fitness Training

Although I’ve not been updating this site I have still been working out. Slowly building back up to my recent best lifts with the expectation of moving from the novice programme (aka Starting Strength) to a programme based on the Texas Method.

Today’s workout:

Squat: 115kg 3×5 – Good, but my barbell, despite being “rated” to 350kg is starting to flex making it difficult to rack and unrack.

Bench Press: 75kg 3×5

Barbell Row: 65kg 3×5

I’m still favouring my elbow however and avoiding chinups as a result.

After Monday’s lighter workout following the recent trail race today saw me return to heavy squats. Today’s workout was:

Squat: 107.5kg 3×5

Bench Press: 75kg 3×5

Barbell Row: 60kg 3×5

I was pleased to find that my elbow stayed strong on the bench press so hopefully I’ll soon be pushing some personal bests.

Following the trail run this weekend I decided to take it easy today. Whilst my quads felt fine my calves and ankles were feeling sore so I didn’t want to overdo it.

Today’s workout:

Squat: 100kg 3×5

Overhead Press: 50kg 1×5 – bit pushed for time so did just one set.

Deadlift: 100kg 1×5 – staying light following the race.

Race day today! I’m now recovering from my first ever Trail race, the first race of seven in the 2010 Coastal Trail Series. The race took place in Dorset along a set of lovely coastal paths.

It was challenging to say the least, the hills, mud and beach really took it out of me. Although heavy squatting has proved to really benefit my legs, my quads felt fresh at the end of the race, however my ankles and chest however were letting me know that they’d had enough!

Fortunately it was a fairly nice day, a little rain, but mostly sunny so we got to enjoy the views from the top of the hills, before scrambling and sliding back down them along the muddy trails.

I’m looking forward to the next race!

Just two more days to my race so I decided to take it easy today – I need my legs fresh for the upcoming trail race.

As as result today’s workout was:

Squats: 80kg 3×5

Bench Press: 72.5kg 3×5

Barbell Row: 60kg 3×5

Nice to be getting my bench press back up and the elbow does seem to be recovering well.

After my first kit check run I decided to get some running tights. I hoped that they’d keep me a little warmer and allow me to run without worrying about getting stung brushing past the nettles along my offroad routes. As I might be using them for the race on Saturday they were checked out on today’s run.

The veridict – they do stop the nettles being a bother, they keep me nice and warm, but I look a muppet in tights! They are excellent however and I’ll no doubt be getting more of Nike’s Dri-Fit running tights in the future. When my wife stops laughing at me

A good run, just a short fast trail run, don’t want to overdo it before the race.

I recently came across a post on the one of the bodybuiding/strength training forums which was along the lines of:

I’ve bought some maltodextrin, how should I use it?

I was gobsmacked. Why on earth would you spend money, good money that you’ve presumably had to earn on a “sports supplement” when you don’t even know what it is, what it’s used for or even how to use it? So for those that don’t know here’s a quick introduction to maltodextrin.

Maltodextrin is a polysaccharide (it’s a carbohydrate). It’s used as a food additive, usually as maltodextrin powder and it’s either mildly sweet or flavourless. It’s used by boldybuilders (any other atheletes) because it’s as rapidly absorbed as glucose. For that reason maltodextrin is often used as part of a post workout shake to aid in restoring glygocen levels. The other commonly used alternate is dextrose, which is cheaper, but much sweeter – too sweet for me so I stick to maltodextrin if I’m using a powdered carbohydrate source, but I prefer to add a banana.

As it’s a carbohydrate maltodextrin contains 4 calories (4kcal) per gram. As far as I’m aware maltodextrin has no side effects, it’s not bad for you, although like any other carb source if you consume excessive amounts you’ll get fat and increase your risk of diabetes.

When it comes to deciding where to buy maltodextrin powder I suggest checking out the maltodextrin page on Discount Supplements Guide.

A bit of a change around this week. As I’ve got a 10k trail race this weekend I decided not to do weights on Monday, Wednesday and Friday as usual, but instead to do weight Tuesday and Thursday, running on Wednesday and having Friday off before the race on Saturday.

Today’s workout:

Squats: 105kg 3×5

Overhead Press: 45kg 3×5

Deadlift: 100kg 1×5 Staying light on this one as I don’t want to tax my back before the race.

With just six days to go until my first 10K trail race I decided to use today’s run as a kit check.

I set off for a shortish run wearing the full kit I intend to race in next Saturday:

• Wicking long sleve base layer – a dhb one, which has stupidly long arms!
• Running shorts – viewform.
• Ronhill running socks -I’m not sure that white is a good idea for trail running – doh!
• Innov-8 Roclite 315 shoes – I’m quite impressed with these.
• Montane Marathon Jacket – amazingly light, packs small and makes me very visible!
• Innov-8 Race Pro 12 with bladder – very comfortable and easily fits the water and basic supplies for the run.
• Gore running gloves – picked these up in Bath a few months ago as they were cheap, work well too.

I was pleased to find that all the kit worked well, was comfortable and wasn’t too bad to wear/carry. The only problem I had was cold and stung legs (damn nettles) so I’ve ordered some running tights!

I really enjoyed the run – trail/offroad running seems easier that road running. Physically it’s definitely harder, but it’s just more interesting so there’s less of a mental battle to be fought.

I’ve had just under two weeks off due to a sore elbow (still sore, but better) and a cold, plus my son’s been ill so we’ve all slept badly

The good news is we’re better so I returned to training again today. After a deload here’s what I did:

Squat: 100kg 3×5

Bench Press: 70kg 3×5

Barbell Row: 60kg 3×5

Felt good to get back into it.