Squat PR, High FTP and hunger during long run, training log September 7th

Clem Duranseaud
Sep 11
2 min read

Monday: powerlifting and HIIT

Strength training

Deadlifts 3 x 1

Squats 3 x 1

Bench press 2, 3, 3

I'm feeling more confident with the heavy deadlifts.

I squatted 130kg for one rep, the heaviest I've done, I think ever, at the depth I went to. I've never been strong in squats, so feeling comfortable ass to grass with this much on my back is encouraging.

Home workouts with dumbbells

I usually film a 10 minute workout plus a 45 minute workout. I changed up my routine and filmed two 30 minutes workout that day.

Tuesday: back and VO2 intervals

Strength training

Seal rows 3 x 10

Lat pull down 3 x 8

I've really been going a little wild on these two exercises, focusing on pulling as much weight as possible. Might be time to back off and go back to cleaner reps.

My brachialis, which I injured eons ago while being a good Samaritan, still hurts from time to time. I need to look more into rehabbing it properly.

VO2 intervals on the spin bike

4 rounds of 4 minutes at 110-120% of FTP, 4 min recover
I was able to hold around 350 watts

Wednesday: bench accessories and hill sprints

Strength training

Close grip dumbbell chest press 3 x 8 (bench press was taken)
Dumbbell shoulder press 10, 7, 6, 6
- I've been trying to increase my reps from 3 sets of 8 to 3 sets of 10 but it's just not happening. I decided to get more reps today by adding a fourth set
EZ bar skull crushers 3 x 8
Over head tricep extensions with rope 3 x 6
Bent over row superset with light deadlifts 2 x 8

Cardio workout

10 x 10 seconds sprint, 90 seconds rest on the highest incline on the treadmill

This was my first time doing these and I loved them.

Thursday: leg workout and zone two run

Strength training

Front squats 5, 5, 4
Sled push super set with sand bag hauls

The leg press was taken so I loaded up the sled and grabbed a heavy sand bag. The combo was surprisingly tough on the leg muscles.

I attempted a long run, shooting for 15 km. I got hungry right at the beginning, and I called it a day after 9km. My friend told me I "bonked". Love learning new terms.

I wasn't in the best mental state (hungry, tired), and my legs were already sore from the workout plus yesterday's hill sprints. Look at me dishing out excuses...