Training log Nov 2nd
- Clem Duranseaud
- 5 days ago
- 2 min read
This week felt great, I got a new FTP on the bike and a few PRs on the heavy lifts.
My elbow has been giving me grief for a couple of weeks now. I'm managing the pain by picking exercises that don't aggravate it. The only one that really bothered me was the bench press, which I've switched to a parallel grip bench press.
Monday: power lifting and cycling intervals
Back squats 3 x 3
Deadlifts 3 x 3
Paused bench 3 x 4
My squat is the last lift I'm focusing on this year. For the next few weeks, it'll be the first exercise I do on Mondays, when I'm as fresh as possible.
I've been able to increase my bench and deadlift by doing this, and I hit a 3 rep PR on squats that day, so I'm confident the overall number will go up.
Cycling intervals
Warm up, 5 min easy
Sprints: 5 x 6 seconds all out, 90 seconds rest
Lactic intervals: 2 rounds of 5 x 30s on 90s rest. This produces lactic acid, trains my body to either use it or clear it, and work in a fatigued state. Not as brutal as the 4 x 4 method, but pretty close
Tuesday: FTP test and recovery cycle
New FTP of 333 watts on the 20 minute test
40 min chill ride watching youtube
My ultimate goal is to get a 425 FTP, which would be massive. At the rate of my progression, it should be feasible next year.
Wednesday: Accessory work and heavy bench press
Paused deadlifts 3 x 3
Snatch grip deadlifts 3 x 10
Paused bench press with multi grip: 1, 1, 1, 8, 8
Front squats 8, 8, 10
Hit a 10 rep PR on the front squats! That was surprising because my quads felt like mashed potatoes after yesterday's FTP test.
Thursday: Running intervals
This is turning out to be one of my favourite cardio workouts.
5 min easy warm up jog
5 x 200m with 90 seconds rest
2 x 400m with 90 seconds rest
2 x 800m with 2 min rest
2 x 1000m with 3 min rest
5 min recovery jog
This took me 40 minutes. I find the 800m the toughest. Next week I'll add two 400s and one 800 to have a clean 5-4-3-2 pyramid.
Friday: strength training and easy cycle
Strength workout
Incline chest presses 8, 6, 6
Trap bar 1, 6, 10
Dumbbell split squats 2 x 8
This felt rough after yesterday's intervals. I managed a 10 Rep Pr on the trap bar but couldn't get more than one rep at 180kg.
Cardio workout
Easy 40 min cycle.
Saturday: zone 2 run
Zone 2 training is so important and I don't do enough of it. Zone 2 adaptations include denser mitochondria, which will make any future cardio workouts easier and faster.
It was a beautiful day in London.
Goals for next week
Increase total time spent on the bike
Continue managing my elbow pain
Get back into my long run routine, which has dropped off these last weeks
Hope you're all having fun with your training as well!
Clem
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