Sunday, November 4, 2007

Rite of Passage - Heavy

Sunday is my heavy day for the rite of passage program.  I went to bed at 5:30 on Saturday, after sleeping too little Friday night and eating a huge late lunch.  Sleeping more or less through to morning left me feeling well rested and ready to go.  I did the following:

20k One Arm Press Ladders: 1/1, 2/2, 3/3, 1/1, 2/2, 3/3, 1/1, 2/2, 3/3, 1/1, 2/2, 3/3
Chin Ladders (Alternate Sets w/ Presses): 1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 1/1, 2/2
20k One Arm Swings: 11 minutes - 8/8 at 0, 2, 4, 6, 8, and 10 minutes

After using the bathroom and mixing up a protein shake, I went for some grip and ab work:

Double Underhand Bending: 2 Easy Timber Ties
Reverse Bending: 10 Medium Timber Ties (alternate anchor hand each nail)
27.5lb Blob to Bench: 1/1, 2/2, 3/3, 2/2, 1/1
Crunches: 10, 10, 10

Given the workout before hand, my grip felt decent.  The ab work stinks, but my physical therapist told me I need to do it.  I noticed during the swing sets that my right foot is not rotating outwards as much.  That is a good sign the stretching is working. 

Overall I am happy with how this workout went, but I am feeling concerned about how the program progresses.  Presses plus Chins today was 20 sets.  Doing that with the swings took my an hour and fifteen minutes.  Next Saturday is 25 sets.  The next jump is to add a set to each ladder, which bumps it to 35 sets.  Then I am supposed to add another set to each ladder, bumping it to 45 sets.  That seems like an awfully long workout.  I can make the time, but I'm just not sure what will happen.

Eating was sub-par Saturday and Sunday.  After posting about my blitz plan, my wife's Grandma was in town, so we went for deep dish pizza.  Then on Sunday after my 2 hour workout, my dad and I made a 5 mile round trip walk to a pizza place, for more deep dish pizza.  I need to work on that.  Body weight was 185 this morning.  I have been hitting the active recovery and sleep as planned.