I hadn’t intended to provide an update this week but at the end of week 3 – things have been reshaped and a nice weekly cadence has emerged.
- Sunday – Weights
- Monday – Run with conditioning elements
- Tuesday – Weights
- Wednesday – Scapular focused mobility and rehab
- Thursday – Weights followed by a run
- Friday – Scapular focused mobility and rehab + long stretch
- Saturday – ParkRun or other
The Friday original plan was for an additional conditioning session but soreness and general tiredness has encouraged a gentler end to the week but with the ability to focus twice weekly on an area requiring mobility work and associated muscle strengthening – I’ll continue these until at least week 6 but will review following that. This gives me 2 days per week (Wednesday and Friday as what I would describe as Active rest – doing something but nothing that will hinder recovery on the big lifts).
Thursday’s run has developed into a slow 5km run – the Thursday weights is a set of rising 5s followed by a 3 at the following Sunday’s scheduled 5. Finishing off with a set of 8 at the 3rd rising 5 weight – see below. I’d say the easiest weights session of the week but with heavy legs for the concluding run.
Week 3 – the 5km ParkRun was switched to a unintentional 10km in a little over 1hr. Sunday is the toughest squat day and as the weeks pass by the intensity of the Saturday run may have to be lessened to allow a positive Sunday session.
Week 4 is where I match my most recent training PBs as per the programme design, beyond week 5 it’ll be new territory (for recent training weights) but we are a long way from lifetime repetition PBs.
As I write this on the Sunday so I’m looking forward to the start of week 4 and the last training session before I reach 50 years old.