Training Logs

Been a little busy at work with the new job so I dont have much time to blog my workouts anymore so here is a backlog.

I've been conditioning a bit more and changed my lifting just recently after some time off to Jim Wendler's 5-3-1 training. I think it will give me a better chance to recover and let me continue to condition.


Wave 1 Military Press

Military Press Reps Weight 1RM
Assistance: 5 65
Dips x 50 5 85
Chinups x 50 3 100
5 110
5 125
(5+)9 140 180

Wave 1 Deadlift


Deadlift Reps Weight 1RM
Assistance: 5 140
RDL 5x10 5 175
Knee Raise 5x10 3 210
5 225
5 260
(5+)11 295 409


Mondays and Tuesday I've been doing a 4-5 km run in the scorching sun...

Thursday and Friday I'm doing sprints up a steep toboganning hill (worked up to 10 so far)

Here is a backlog of a few workouts done...

Friday May 7, 2010

5.89 km outdoor run testing out my new shoes - I'm not posting the time lol


Saturday Strength Training

BP

3x325
4x325
4x325
3x325

1x360
22x245

Cable Row

12x155
10x185
8x205
6x225
6x225
3x245

Reverse Grip Push Press

10x95
10x135
8x145
4x175
2x175

Superset (3 rounds)

8 assisted Chin Ups
Dips to fail
Narrow Position Push ups to fail



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Sunday Lower Body ME

Deadlifts

315x3
315x4
315x4
315x3

385x1 (failed)
Tried again...
385x1 Got it! (Removed my straps)

Lunges

135x10
135x10

Calf Toe Press

3 sets of 15-20

Dumbell RDL's

3 sets of 8-10

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Monday Treadmill Run

Run Intervals

10 minute warm up jog

30s x 5.0/5.3/5.6/5.0/5.3/5.6 then 3 min walk (3 rounds)

There must be a reason for this in the program because its far too easy.

Rep Cycle #2

The other rep cycle day I wanted to focus on was deadlifting and posterior chain.

Love it!

Deadlifts

Dynamic lifts with lightweight and Stretching.

Set 1 3x295
Set 2 3x295 (no shoes)
Set 3 3x295 (no shoes)
Set 4 3x295 (no shoes)
Set 5 3x365 (no shoes)
Set 6 1x425 (grip was fatigued, pulled to my knees but it failed)

Standing Ham Curls

3 sets of 10 @ 120 each leg

Shrugs

15x315
3 sets of 10 @ 405

Hammer Curls (60 seconds between sets)

3 sets 12 @ 50

Barbell Curls (3 second hold and flex at the top) (60 seconds between sets)
3 sets of 8 @ 90

Cable Curls Single Arm (60 seconds between sets)

e sets of 10 @ 35


Cardio

Run Intervals on the treadmill for 30 minutes (done 60 minutes after my lifting workout)

New Cycle

Started off my new lifting cycle today.

I'm dropping a large component of squatting for the next 10 weeks since I'm trying to develope my running fitness, I just dont feel like my legs can take it.

I'll be deadlifting instead to try and get that a little stronger.

I'll be squatting once a week and mostly for reps (1 set, 225x AMRAP)..

Saturday's Workout

Warm up of the day ....... Some roller work and dynamic stretching.


Bench Press

Set 1 - 325x3
Set 2 - 325x3
Set 3 - 325x3
Set 4 - 325x3
Set 5 - 365x1 (wrong number was supposed to be 355)
Set 6 - 245x25 (as many reps as possible)

1 POC Dumbell Rows

100x10
100x10
100x10
100x10

Lat Pull downs

2x12@ 165

Facepulls

4 sets of 20 at 42.5 with an underhand and overhand grip.

Dips

4 sets of 15

Run Circuit on the treadmill (last set of week 4)

Treadmill Run Intervals

Been a long time since I've made a post but that doesnt mean I havent been working out.

I've taken a week to deload this week and I'm basically just doing two workouts this week using body weight.

20 pushups
20 assisted pullups (im getting there)
20 horizontal pullups
20 underhanded facepulls
20 overhanded facepulls
20 squats with just the barbell
20 leg lifts
20 dips
30 second sprint on the treadmill with the power off (like a light prowler push)

2 minute break

Repeat x 3

Lastly, in an effort to improve my ability to run and to eventually be able to obtain a Level 6 on the 20m shuttle run I've started a 4 month treadmill training program.

Week 1 and 2 are the same.

30 second intervals at 4.7, 5.0, 5.3, 5.6, 5.9, 6.2 mph then walk 3 minutes.

That counts as one set, and the idea is to perform 3. This workout is done 4 times a week.

The first week was REALLY easy.

This week at the end of the 3rd set I walk 3 minutes and then I've added 60 second intervals in the following order.

60 seconds at 5.0
60 second at 5.6
60 seconds at 6.4
60 seconds at 6.8

As the weeks progress, the intervals get longer, the speeds get faster and the walking rest time diminishes.

Feb 16 - Legs/Back/Bi's - Monster Squat!

Squats

Warm up - 10x135, 10x225

Working sets (box squatting to a bench on a plate)

3x315 (wayyy too easy)
2x395
1x405 FAST! (Last time I tried this I couldnt get it up and it crashed to the floor)

Leg Press

4 sets 12x735

One arm DB Row

12x70 (1 point of stability)
12x90 (1 point of stability)
10x90 (no point of stability! CORE!)
8x90 (1 point of stability)

Barbell Rows

4 sets of 10 @ 100 lbs

Feb 15 - Chest/Shoulders/Triceps

Great workout today!



Bench Press

30x135,20x225

5x335
5x335
5x340
5x345

3 minutes between sets

Incline Press

3x250
2x275
1x315

2 minutes between sets

Push Press

10x140
10x140
10x140
10x140

90 seconds between sets

Tricep Pushdowns

4 sets of 12x97.5 (full stack)

DB Kickbacks

4 sets 10x30's

Conditioning

4 rounds of burpee 21's (pure hell)