PT Log 2016

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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RottenFace
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Re: PT Log 2015

Post by RottenFace » Fri Dec 25, 2015 6:32 pm

18,040m- 1 h 30 min. 200k challenge done!

RottenFace
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Re: PT Log 2015

Post by RottenFace » Mon Dec 28, 2015 7:27 pm

Power Clean
135x3
155x3
185x3, 5 sets

Press
65x5
80x5
95x3
100x5
120x5
135x6
120x5
100x8

Bent row
185x9
185x8
185x8
185x8
185x8

CG Bench (135#) / 30#KB curl
10/8
10/8
10/6
10/6
10/6

Pullups/ring dips
15/11
11/9
10/9

3x DB shoulder thing

3x 3min row, 2 min easy row between
1-657
2-675
3-679
Total-3000m

RottenFace
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Re: PT Log 2015

Post by RottenFace » Wed Dec 30, 2015 9:23 pm

DL
160x5
205x5
245x3
265x5
305x5
345x9
305x5
265x12

Stepups to 18" box
95x5 (each leg)
115x5
135x3
145x5
175x5
190x8
175x5
145x15

Press
115x2, 10 sets. I might start fucking around with ladders for press.

6 sets of calf raises, weighted/unweighted

5 sets, 10 KB (72#) swings/ 5 standing ab wheel rollouts

Chinups/ ring pushups
13/20
9/13
8/10

Farmers walk, 50m
2x50# DBs
2x60# DBs
2x70# DBs

I had some time so I fucked around for about 90 minutes. Still trying to figure out how/what I want to do for the next two months.

RottenFace
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Re: PT Log 2015

Post by RottenFace » Thu Dec 31, 2015 5:13 pm

1.5m run
12x 250m row/1:30 recovery (6770m total)
1.5m run

RottenFace
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Re: PT Log 2015

Post by RottenFace » Fri Jan 01, 2016 9:22 pm

Power Clean
135x3
155x3
195x3x5

Bent Row
185x9
185x10
185x10
185x10
185x11

Press
60x5
80x5
95x3
100x5
120x5
135x5
120x5
100x10

CG Bench (145#) / 35# DB curls
10/10
10/9
8/7
9/6
8/7

Pullups / Dips
16/20
13/14
11/15

3x DB shoulder

C2
3x3min row/2 min recovery row
1-742
2-722
3-742
Total-3200m

-later-
3 hours of yard work, filling 35 leaf bags and getting attacked by a dog.

RottenFace
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Re: PT Log 2015

Post by RottenFace » Tue Jan 05, 2016 9:48 pm

Monday 4 Jan

DL
160x5
205x5
245x3
285x3
325x3
365x6
325x3
285x12

Stepups to 15" box
95x5
115x5
135x3
160x3
185x3
205x6

DB press ladder with 40lb DBs
1-2-3-1-2-3-1-2-3- up the weight

3 sets calves

6 sets- 10 KB swings/5 rollouts

Chinups/dips
13/22
10/17
11/14

Farmers Walk
2x100m trips holding 2x45lb DBs

Tuesday 5 Jan

30 min run-3.75

Row
1000m WU
20x20 sec sprint/40 sec recovery
1000m CD
Total-6500m

RottenFace
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Re: PT Log 2016

Post by RottenFace » Wed Jan 06, 2016 2:17 pm

Power Clean
135x3
155x3
200x3, 5 sets

Press
65x5
80x5
95x3
110x3
125x3
140x6
125x3
110x11

Bent row
195x8
195x9
195x8
195x8
195x8

CG Bench (145) / DB (35) curls
10/10
10/10
10/10
10/10
10/10

Pullups / ring pushups
16/13
12/13
12/12

Row
3x750m row/2min rest
1-3:11
2-3:09
3-3:08
Total 3300m

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Jan 07, 2016 6:53 pm

Run
10 min warmup, 8x400m/400m RI, 10 min cool down.
1-1:31
2-1:36
3-1:31
4-1:35
5-1:34
6-1:29
7-1:27
8-1:20
Totals-6 miles in 56:44

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Bobby
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Joined: Sun Jan 03, 2010 7:41 pm

Re: PT Log 2016

Post by Bobby » Fri Jan 08, 2016 2:51 am

RottenFace wrote:Run
10 min warmup, 8x400m/400m RI, 10 min cool down.
1-1:31
2-1:36
3-1:31
4-1:35
5-1:34
6-1:29
7-1:27
8-1:20
Totals-6 miles in 56:44

Nice!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

RottenFace
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Re: PT Log 2016

Post by RottenFace » Fri Jan 08, 2016 9:04 pm

Bobby wrote:
RottenFace wrote:Run
10 min warmup, 8x400m/400m RI, 10 min cool down.
1-1:31
2-1:36
3-1:31
4-1:35
5-1:34
6-1:29
7-1:27
8-1:20
Totals-6 miles in 56:44

Nice!
I hated every minute of it!

DL
160x5
205x5
275x3
315x3
365x1,2,3,1,2,3,1,2,3

Stepups
95x5
115x5
135x3
160x3
185x3
205x8
185x3
160x13

Press
65x5
115x3
125x1,2,3,1,2,3,1,2,3

KB swings(70#)/5 decline situps- 7 sets

3 sets calves

3 sets 100m farmers walk with 50lb DBs

Chinups/ring dips
14/15
12/13
11/12

RottenFace
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Re: PT Log 2016

Post by RottenFace » Mon Jan 11, 2016 6:03 pm

Run

1mile warmup, 8x400m/400m RI, 1 mile CD
1-1:25
2-1:30
3-1:31
4-1:28
5-1:25
6-1:25
7-1:22
8-1:18
Total-6 miles in 56:44

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue Jan 12, 2016 8:46 pm

Power Clean
135x5
155x3
185x3
205x3, 5 sets

Press
60x5
80x5
95x5
120x5
135x3
150x5
135x3
120x11

Bent Row
195x9, 5 sets

CG Bench (155) / DB curls (40)
10/8
10/6
10/6
10/5
10/5

Pullups/ ring pushups- super slow cadence
12/15
9/10
8/8
6/8

RottenFace
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Re: PT Log 2016

Post by RottenFace » Wed Jan 13, 2016 8:47 pm

Run
1 mile WU
2 miles at 7:33-7:39 per mile
1 mile CD
Total-4.09 in 34:58

Row
12x 1 min hard/1 min recovery row
Total-5369m

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Jan 14, 2016 10:02 pm

Deadlift
160x5
205x5
245x3
305x5
345x3
385x5
345x3
305x10

Stepups
95x5
115x5
135x3
175x5
190x3
215x8
190x3
170x15

Press (135)
1,2,3,1,2,3,1,2,3

Farmers walk (60lb DBs)
6x100m trips

8 sets- 10 KB swings/5 decline sit-ups

Chinups/ring dips
12/17
10/14
8/9
6/8

RottenFace
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Re: PT Log 2016

Post by RottenFace » Sat Jan 16, 2016 7:39 pm

5 mile run-41:01/8:11 pace

RottenFace
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Re: PT Log 2016

Post by RottenFace » Mon Jan 18, 2016 8:31 pm

Run

1mile warmup

5x800m/400m rest interval
1-3:14
2-3:12
3-3:07
4-3:06
5-2:58

1.5 mile cool down.

6 miles total

RottenFace
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Re: PT Log 2016

Post by RottenFace » Wed Jan 20, 2016 1:13 am

Light week

DL
160x5x2
205x5x2
245x5
245x10

Stepups
95x5x2
115x5x2
135x5x2

Press(140)
1,2,3,1,2,3,1,2,3

Pullups/decline pushups
16/25
16/21
9/18
10/18

Clicked off one 2016 goal today; got selected for a year long school starting this summer.

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Jan 21, 2016 12:42 am

Run

1 mile warmup
3 miles at 7:41-7:51 pace per mile
1 mile cool down

Total time- 44:01

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Jan 21, 2016 8:20 pm

Power Clean
135x5
155x5
185x3
210x3x5

Press
65x5
80x5
95x5
145x1,2,3,1,2,3,1,2,3

DB row (80#)
7,8,7,7,7

CG Bench (160)/ DB (35#) curls
10/7
10/7
10/6
10/7
10/7

Chinups (t-handle)/ ring dips
12/16
8/11
6/8
6/8

RottenFace
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Re: PT Log 2016

Post by RottenFace » Mon Jan 25, 2016 12:03 am

Run

6 miles-47:54/7:58 pace

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Re: PT Log 2016

Post by RottenFace » Tue Jan 26, 2016 1:11 am

DL
185x5
225x5
275x3
290x5
335x5
385x4
335x5
290x11

Stepups
115x5
135x5
165x3
175x5
205x5
230x14
205x5
175x20

Press (150)
1,2,3,1,2,3,1,2,3

Farmers walk
3x 60m trips, 70lb DBs

5x 10 KB swings, 30 second planks

Pullups/ decline ring pushups
17/20
12/18
8/14
7/14
5/10

RottenFace
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Re: PT Log 2016

Post by RottenFace » Wed Jan 27, 2016 1:10 am

Run (intervals)

1 mile warmup
1600-7:13
1600-6:42
800-2:58
Cooldown

Total-6.15 miles 1h 48sec

RottenFace
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Re: PT Log 2016

Post by RottenFace » Fri Jan 29, 2016 9:22 pm

Thursday 28 Jan

PC
135x3
155x3
185x3
215x1x5

Press
70x5
95x5
105x3
115x5
135x5
150x6
135x3
115x9

DB Row (75#)
8,7,8,7,8

CG Bench (185#)/ 35# DB curls
6/8
8/6
8/6
8/6
6/6

RottenFace
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Re: PT Log 2016

Post by RottenFace » Sat Jan 30, 2016 11:15 pm

Run

7 miles- 1h 2min

RottenFace
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Re: PT Log 2016

Post by RottenFace » Sun Jan 31, 2016 10:46 pm

Run

1mile warmup
2 miles-15:10
1 mile run
2 miles-14:53
1 mile cooldown

7 miles/1h 3min total time

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