NEW FTP, Deadlift PR, long cycles, and running intervals - Training log July 27th

Weekly summary

• Deadlift 8 rep PR

• New FTP of 300

• Was able to stay consistent when work got in the way

This was a very good training week, the intensity was really high, and I'll most likely take a deload next week to recover properly.

Monday: Powerlifting + Spin workout

Deadlifts - 3 x 8

Dumbbell bench press - 3 x 8

Squats - 3 x 8

Maybe my coffee was extra strong that day, I decided to put an extra 10kg on the first set of deadlift and go for it. I felt strong, I felt good and I did it. 150kg for 8 reps.

The barbell bench was taken, for the second week in a row. Thankfully, our muscles don't really care whether or not we're using dumbbells or barbells, and I had three strong sets with the dumbbells.

Was able to get heavier on one extra set on the squats.

Overall, hell of a good way to start the week

Cardio: spin class + short run

I stayed on the bike after the class until I reached 30km. Took me 55 minutes. The 90km of the half Iron Man are looking rough right now.

As part of my triathlon prep I always add a short run after my biking workout to get used to that transition.

Tuesday: upper body and VO2 intervals cardio workout

Lat pull downs - 3 x 8

Single arm dumbbell rows - 3 x 8 Face pulls and straight arm pull down super set 3 x 15 each

Everything felt good.

VO2 intervals on the treadmill

• 4 intervals of 4 minutes on, 4 minutes rest

• 1st interval at 4:15/km pace

• 2nd interval at 4:00/km

• 3rd and 4th at 3:45/km

Wednesday: short leg and cardio workout

I was in continuing education training at Canary Wharf that day and only managed a short leg workout.

• Hack squat - 3 x 8

• Leg press - 3 x 15

It wasn't nearly close to the amount of training I do but a short workout is better than no workouts.

New FTP on the bike

I managed to find time for a second short workout. Since I couldn't do my full cardio session, I decided to do an FTP test on the bike.

• FTP stands for functional threshold power

• It's the power (in Watts) you can sustain for an hour, without accumulating lactate, which leads to fatigue and a drop in power.

  
  

• The higher the FTP, the faster you can go on long distance events, like half Iron Mans.

I achieved an FTP of 303 after completing the 20-minute test— a 20-watt increase from a few weeks ago.

Thursday: upper body and threshold workout

Smith machine incline bench press: 3 x 8

Lat pull downs - 3 x 10

Incline bench row - 3 x 12

Bench continues to feel good with the shoulder. Rows are feeling stronger.

Threshold workout on treadmill

• 3 rounds of 8 minutes on, 3 minutes off

• Paced at 4:15/km

Friday - Leg workout, single leg focused

Split squats 3 x 10

Hip thrusts 3 x 12

Walking lunges 3 x 10

Single leg hamstring curl 3 x 10

The weight went up on all the exercises except the lunges, which I find utterly devastating on my legs.

Saturday: zone two cycle

I sat on an indoor bike for a mind-numbingly boring hour. Zone 2 was done at 295 watts, around 75% of my new FTP.

A short 10 minutes run followed the bike workout.

Plan for next week

This week was very, very solid. I plan on lowering the intensity a little bit next week to make sure I recover from this one properly.

• Go back down in weight on the deadlifts. This is my last week of 3 x 8

• Lower the volume of running and cycling by 20%

• Add two 30 minutes mobility and stretching sessions

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Clem