4x7 Redux

[Coach Gostnell]

Sunday, Oct. 28, 2007
Day 1 – Moderate Intensity

RPE – Too high! Whether from excitement at starting a new series, not being sufficiently warmed up, or insufficiently recovered from traveling, I compounded the problem by not adjusting the exercises adequately to keep the RPE within bounds.
For instance: Coach Bentz had mentioned that the one-leg squats are easier in a way when holding a Clubbell®; it helps with balance. Well, it does but that doesn’t mean I’m ready for ito on this first go-round. Still, I kept it up w/ the 15 for two rounds before realizing what I was doing.
RPT 7 -8

Avg. 4 minute rests

Monday, Oct. 29
Day 2 - High Intensity
20# CB for the squats
RPE 10
RPD 3 (paid for yesterday with significant DOMS – which were better for awhile after this session, but worse later)
RPT 7

Full 5 minute rest between rounds

Tuesday, Oct. 30
Day 3 – No Intensity

Slept “late” (until 5:30!)
No chance for anything until evening class, where, even though it was cheating, I made everyone focus on the Spinal Wake-up Series along with me.

Wednesday, Oct. 31
Day 4 – Low
a.m.
Intu-Flow®

p.m.
Seal Walk
Side Sunset

Thursday, November 01, 2007
I/F
2 rds of FF

Day 5 – Moderate
RPE 6-7
RPD 3 (mostly DOMS)
RPT 8

2 min. rest between rounds
15# CB for the press

I actually did keep it moderate even though it meant a higher RPED (Rate of Perceived Ego Discomfort). Example: On the box jumps, I did about 5 the first round, felt exertion level zooming up, so swallowed pride and reverted to Stepping for the last five. Each round I added one more jump before stepping.

Used a chair behind me & didn’t even start w/ weights on the one-leg squat; by the last round, I was all the way down to the chair seat and may be able to progress to something lower next time.

[Coach Gostnell]

First yoga class after work yesterday:
The instructor teaches Iyengar, with nice attention to the minutiae of form as expressed by structure.

Plenty of challenges, but I enjoyed it a lot and worked at moderate intensity, in keeping with Thursday's M/I day in the 4x7.

Friday, November 2, 07
I/F
2 rounds of FF

Day 6 - High Intensity
Pullups (with box)
20# CB
2 minute rest periods

RPE 9 - 10
RPD 3 (have to keep watching shoulder pack; things twinge immediately if I slip up.)
RPT 7 - 8

This was no less tough than Day 2, but somehow less of a struggle, probably because yesterday WAS moderate intensity, unlike Day 1.

[Coach Gostnell]

Saturday Nov. 3
Day 7 - No Intensity

Started with a very successful "No Intensity" 2-hour nap.

Spinal Wake up Series

Yard work in keeping w/ Day 7

Sunday, Nov. 4
Day 8 - Low
Seal Walk
Side Sunset

More yard work

Monday, Nov. 5

Day 9 - Moderate

I/F
FF/SS 2 rounds

Pullups (with box)
Working my way down a little lower w/ the one-leg squats
15# CB for squats
Box jumps: Followed the both feet/then stepping sequence again

One minute rest periods

RPE 7, with occasional spikes to 8
RPT 8
RPD 2

Keeping the moderate days truly moderate this time is a good idea. I'm enjoying the cycle a lot more, for one thing.

[Coach Gostnell]

Nov. 6, 2007

Day 10 - High

I/F - FF/SS, 2 rounds

Circuit B

RPE 9 - 10
RPT 7- 8
RPD 2

For the 1-leg squats, I tried a bench about 1 1/2" lower than the chair I've been using. Perhaps not the best idea to introduce new variables on the high intensity day....hence, the RPT 7 rating.

[Coach Flanagan]

Started with a very successful "No Intensity" 2-hour nap.

Jeanne,

I've found that while naps are okay for no-intensity days, they REALLY hit the spot on high intensity days.

[Joseph David]

For the 1-leg squats, I tried a bench about 1 1/2" lower than the chair I've been using. Perhaps not the best idea to introduce new variables on the high intensity day....hence, the RPT 7 rating.

Jeanne, nice to see you pushing the edge on the squats. Which component disintegrated?

[Joseph David]

Jeanne,

I've found that while naps are okay for no-intensity days, they REALLY hit the spot on high intensity days.

That must be right up there with the five minute powernap

[Coach Gostnell]

I've found that while naps are okay for no-intensity days, they REALLY hit the spot on high intensity days.

You got that right, Sean!

Jeanne, nice to see you pushing the edge on the squats. Which component disintegrated?

I think the disintegrating component was my mind. That's why I need the naps!

Seriously, when coming up on the right leg, I had to touch a couple times with the left foot to give a little boost. Right side is still noticeably weaker than the left, but improving.

Class last night was the biggest in a while - six, with three men, three women. That was gratifying.

Wednesday, Nov. 7
a.m.
I/F

p.m.
Spinal Wake Up Series

[Coach Gostnell]

Thursday, Nov. 8
Day 12, Low

Late start, but wound up doing much of the Spinal Wake Up Series as part of the evening yoga class, and more of it on my own.

As seems typical, I was more tired on the low- than the no-intensity day.

Friday, Nov 9
Day 13 - Moderate

IF/FF/SS 2 rounds (still tired after a restless night, so it resembled Coach Wilson's description of Chinese "morning exercise".)

Circuit A - 30 seconds rest

RPE 7-8
RPT 8
RPD 1

Felt discouraged starting out because of low energy, but things came together all right. (In fact, I may have done six rounds, because I lost count at one point, and made sure I'd done at least five.) Think I probably had more energy all day because of the workout.

Saturday, Nov 10

Day 14 - High Intensity

Circuit B - 30 second rest

RPE 8 - 10
RPT 8
RPD 2

(No question of going six rounds on this one! )

[Coach Gostnell]

So right off, I slacked on the compensations days, especially the "No intensity" day, so that has to change. No more head games about "I'll do it later today."

Sunday, Nov. 11, 2007
Day 15,
Class at the Grange

Monday, Nov. 12, 2007
Day 16
Low

Walking Seal & Side Sunset - 2 rounds

Tuesday, Nov. 13
Day 17
Low Intensity

IF/FFMX (Morning eXercise ala Coach Wilson )

Circuit C, 5 Rounds, 2 minute rests
15# CB

Still using box assist w/ pullup (Walking Commandos I WISH!)

Also, to keep RPE below a 12, reverted to stepping as needed on the box jumps.

RPE 6-8 (w/ the occasional spike)
RPD 1
RPT 7-8

Wednesday, Nov. 14
Day 18
High
20# Clubbell®

In spite of sleeping soundly between 9:00 and 4:00 (and what's up with that?), I was feeling low energy - didn't know how I would get through these rounds...but I did recover well, as in heart rate/respiration between each round.
Circuit C - 2 minute rests.
w/ pull-up assist
Part-way through, found a lower box, and didn't have to revert to stepping.

RPE 10
RPT 7
RPD 3 (L. shoulder, fine at the time, but bothering me a little now, I suspect from small but accumulating slips with shoulder pack.)