rj thanks for your interest and input it is much appreciated and not in any way taken as a put down especially as there is a lot of justification to what you put. Funny you mention the cleans as I was thinking (lamenting) just yesterday about how I was consistently cleaning 75kg (all my weights are in shown kg) x 3 a few years ago, probably not long before I started my journals here. And you are right where I am now is a hell of a way from that although I donāt recall squatting 3s x 5r x 110 before as I was pre Christmas. There are a few factors that have influenced things, I am now about 8.5kg (nearly 19lbs) lighter than ābeforeā @ a current weight of about 76.5kgs (168lbs) @ 5ā7.5" (171cm) tall, a heap āfitterā and by extension a lot healthier which at 47 is an important consideration.
Below is an excerpt I sent a friend in an email yesterday
[i]Apart from training things are actually going pretty well and if I didnāt have races in the mix that wouldnāt be an issue either really.
My Achilles isnāt THAT bad just not right and I donāt want to make it a major. Iām sure a few weeks focus and management will see it come right.
It is 99% certain I wonāt race again this season and Iām thinking Iāll change things a bit and do a 13 week āblockā that will incorporate GPP & SPP over 12 weeks with week 13 being a recovery week as per CF recovery & rest DVD.
I think in the past I have got too far away from things over GPP and am playing catch up rather than adding to what is established. Iāll probably do some longer SE sessions on hills for time rather than distance as hills seem to help with my leg issues. Iāll probably do a few different things like 30 min (or longer runs) and Iāll reintroduce squats but probably only once per week and keep all weights at a low volume.
Part of me actually wonders if my Achilles issues may have been influenced by me getting fixed by the Chiro. Apparently I have been out of whack for a long time so naturally I would have adapted to things and now it is closer to ānormalā I need to get used to that.[/i]
The last few years Iāve used Joe Kennās Tier as the basis of my weights (gee thatās worked a treat :rolleyes: ) but the past few weeks was using Jim Wendlers 5/3/1
which was a nice change. I have a recovery week next week but was going to put a leg day back in from then on and thought of doing cleans singles as now, squats (as ME) then SLDL and lunges as accessory work. Not squatting for a while has highlighted just how tired my legs were from 3 or even 2 times pw so Iāll give 1 time a go and see how that works.
Once again thanks for the effort you went to, it is appreciated. In closing Iāll add the first line to that email I sent
I understand it is pretty hard to keep up with some of my thought processes, even I canāt !
This was my first ride in about 8 weeks since I fell on my head so was pleasantly surprised how good it was although i was pretty apprehensive on the downhills :o
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