Training log - hybrid program week one

My muscles were mildly recovered from the cramp fest that the first week back after the holidays was. I was eager to start lifting weights again. The weights were a bit lower than usual, but I'll return to my normal intensity next week.

This was my first week of hybrid training, meaning two different goals in mind:

1. Increase my strength on the deadlift

2. Endurance training for my half iron man

Monday - Deadlifts, squats and bench

Deadlifts 3 x 8

Back squats 3 x 8

Bench press 3 x 8

The intensity on all these lifts has been very high for the last four months. It's refreshing to use lighter weights for a change. The goal is to make my leg muscles grow and use that new mass in the next phase of this workout program.

Sadly, my left shoulder is still bothering me. I'm taking it easy and doing my physio exercises, but it sucks not to be 100%.

Cardio - Skipped

I filmed two workouts for my YouTube channel and thought that 4 workouts in a day was a tad unreasonable.

Tuesday - Back day

Seated rows - 3 x 12

Dumbbell single arm rows 3 x 12

Face pulls 3 x 15

Superset with straight arm push downs 3 x 15

Easy work.

Cardio

V02 intervals on the stationary bike.

• 4 minutes on at 110% - 120% of FTP

• 4 minutes recovery

• 4 rounds

After my last interval, I went straight on the treadmill for an easy 10 min jog. Part of my triathlon training will be to pair bike and running as often as possible to get good at that transition.

Last time I did an Iron Man, I greatly suffered at that

I did a pretty good job with meal prepping this week. Working out twice a day requires planning ;)

Wednesday Legs + cardio test

Front squats 3 x 12

Leg press 3 x 12

Good mornings 3 x 12

Hamstring curls 3 x 15

Everything felt great.

Cardio - 2 hour test

Since the half Iron Man has a half marathon, I decided to go for a 2 hour run and see how that would feel.

It felt awful. It was super hot, I didn't drink anything the whole time, and my legs were already sore from the workout. However, I did not pass out and even though I walked quite a bit near the end, I never stopped. For all the pain and discomfort, this was encouraging.

Note to self:

• I'm going to focus more on being able to run for 2 hours without stopping, rather than running as fast as possible

• Get my hydration pack again. Carrying gels and water during these long runs is a must

• Find good podcasts

• I currently don't have a sports watch, or any watch for that matter, so I can't track anything but time. I can do quite a bit of planning with just distance and time, but it'll be good to get instant feedback on running pace.

• I like my current running shoes

Thursday - Upper body day + threshold intervals

Incline bench press 3 x 8

Incline bench row 3 x 12

Cable rows 3 x 12

This felt very, very short, and I will add to it next week.

Cardio

3 x 10 min of threshold work at 95% FTP on the bike

Friday -gym Leg workout

Split squats 3 x 15

Walking lunges 3 x 10

Hip thrusts 3 x 12

Single leg hamstring curl 3 x 12

This leg day is focused on single-leg exercises. I was able to avoid split squats in my life for the last year, but now they're back.

Saturday - recovery cardio

Sun was shining, birds were chirping, and I went on a lovely 45 minutes zone two run.

Recap

• This week felt good as a start to the hybrid training block

• Having the super long run on Wednesday is a little challenging, but I figure this gives me tons of recovery for my next heavy leg session on Monday

• I probably need to increase my nutrition game with all the cardio I'll be doing

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