2024 Dec Training Reflections
December Reflections each year as usual are always the longest of these write-ups.
But first, the Reps and Miles... No "red" unfinished business this year. All completed by Christmas Day. Exactly 2.5 years of daily logging that debut with only 3 exercises, Pull, Push, Dips + Runs.
Dragonflags, Squats and LsitChinUps added in Oct-Nov 2022. Everything stayed as is until this year, where one final column was added in September. MuscleUps.
Rep-goals remained similar to 2023 but with increase in weighted reps and more of harder variations (eg unilateral vs normal squats) in 2024. In short its the same (quantity) but "more" in a way.
As usual, December is always about watching out what's lagging behind and playing catch-up. In the last 2 weeks of the year it was pushup (just like last year) and squats. Pushups were easier to finish but squats was a strain as it affects running which also had some mileage left. Everyday in Dec became a fine balance between these two.
Running days usually meant a shorter strength training session be it calisthenics, weights or often a combination of both.
To fit the jig-saw this year- first the number of running days were increased. The usual 6km has been shortened to mainly 5km in the second half of the year... after I went on a 30 days consecutive run program mostly in the mornings.
Up till Aug, pace was slow, between 6:15 and 6:30min/km as one focus was very much into controlling the average heart rate at ~130 bpm (+/-5). Then came the 30 Days Consecutive Running block where I switched to 5km at faster pace... Naturally HR went up a bit but still well within acceptable range. Pace 5:45 - 5:08 min, HR: 132-140.
Hardly ran longer distances but maintain the 5K around thrice a week for the rest of the year.
Running PRs starting making their way in and most are also my best for the same distances in the past few years after this 30 days block.
A surprising 10km during a work trip in China on 09 Nov with a timing of 53:36
3 and 5km both in the same run on 25 Nov and this was something much looked forward to after getting faster in the last few months. It's been more than 30 years since I ran at those timing. The last I could remember was having to do a vest and slack with boots for a 5k under 25min during army days... back in 1991.
However, the one distance consistently monitored is the "Quarterly No Training 2.4km". To match the Individual Physical Proficiency Test according to my age band and attain the perfect score of 50/50 - it needs to be 10:30 or less. For 2+ years I have been trying but never got it. Sep was close but still 15 seconds away.
Finally ... 30 Dec I got it. Watch says 2.39km but consider the lag from pressing the stop button... it's all good. Definitely still below 10:30 for 2.4.
But it was all worth it, after the first round, max reps went up from 18 to 20. Second time around, it jumped to 22 reps. Definitely a big deal crossing the twenty mark-- something not done in more than 30+ years. 1-RM weighted Pull tested out for the first time was a not too shabby 40kg!
Last week was an impromptu "no training" set as a warmup at the gym... still managed a 21 AMRAP while 1 RM stayed at 40kg, just a few days prior.
29 Dec. The big test of course is the tradition started last year, a 1-hr AMRAP PULL UP (As Many Reps As Possible) 297 after discarding no-count reps, 59 reps over over last year's 238.
Overall I'm more happy with the performance in getting in most of my reps right with better controlled form on daily pulls, with little to no strain injuries along the way. PRs are but just a number at the end of the day. Having, one of the sub-goals for 2025 would be to do a straight set of 25 or more.
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| Pull Data Analysis: July 2022 - Dec 2024 |
Biggest takeaways this year...
- Regulating Volume
- Weighted Calisthenics - Pulls and Dips
- Consistency
Regulating Volume: Observing from the recovery of strain injuries in 2023, seeing how reducing the number of high intensity days has worked, this practice was continued. Midway through the year I was evaluating training differences between strength gains and hypertrophy. Something I thought I had a grasp but realized was pretty dead wrong on. The mindset and focus had gravitated towards increasing muscular and joint strength which has a carry over effect naturally for me when it comes to strength-endurance (high reps). Hypertrophy and aesthetic development if any is treated more as a positive "side-effect".
This necessitate a change in reps and loads though. It meant a return in training closer to failure with HIGHER loads but LESSER reps. Regulating volume now comes in the sense of not overdoing with too many sets... and weighted basic calisthenics like pulls and dips are the real game changers here.
Consistency is as always... I don't even like to talk using this word. You know if you are doing it. I had a total of 13 days out of the entire year doing absolutely nothing, usually those only happen due to almost total systemic fatigue built up from previous days/ weeks. These are days I learn to listen to the body, not the mind.
Having said, there is still a number of days where I launched into high reps, super and tri sets purely out of habit.
Nutrition
No change, same as last year. Don't fix what ain't broke. Weight has stayed consistent at 77+/-1kg for almost a year with obvious strength and mass gain. Definitely more of a body re-composition working well in progress compared back to 80kg in 2019. Bodyfat percentage remains at ~19+ %.
For 2025, the shift is broadly planned as follows. Actual weight, reps and set will be dialed in and adjusted as time goes by
- Pull : Weighted Pulls > Ring Pulls > B.W. Pulls
- Push : Ring PushUp , Diamonds & Pikes > Standard PushUp
- Push : Weighted Dips , Ring Dips > B.W. Dips
- Squat: Zerchers, Unilateral > B.W. Squats
- Run: Focus on 2.4km, 5km and 10km timing
There is a lot more written and in draft now... but details will be in the next write up.
