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 2016

Post by RottenFace » Mon Feb 01, 2016 9:35 pm

am
DL
185x5
275x5
365x1,2,3,1,2,3,1,2,3 (up to 375)

Stepups
135x5
185x5
225x1,2,3,1,2,3,1,2,3 (up to 235)

Press
115x5
135x3
150x1,2,3,1,2,3,1,2,3(up to 155)

Power Clean
135x5
185x1,2,3,1,2,3,1,2,3 (up to 190)

Pullups/ring dips/swings
11/15/16
12/17/15
8/12/15

pm
Row
1000m warmup
3x1000m/1 min rest
1-4:18
2-4:10
3-3:58
1000m cooldown
Total-5409m

RottenFace
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Re: PT Log 2016

Post by RottenFace » Wed Feb 03, 2016 2:09 am

Run

1mile warmup
200m-0:38
400m-1:28
600m-2:18
800m-3:19
800m-3:04
600m-2:14
400m-1:18
200m-0:36
(400m recovery yog/walk between each run)
1 mile cooldown yog

Around 6 miles total.

In other news, I've had zero dip for six days. The first two days were awful. I'm still annoyed, but I think I'm coming out of the woods. Fun fact; within three days of quitting, my average HR dropped by around 10 bpm.

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Feb 04, 2016 2:05 am

DL
135x5
225x3
315x3
375x1,2,2,1,1,1,1,1,1

Stepup
135x5
185x5
235x1,2,3,1,2,3,1,2,3

Press
105x5
135x3
155x1,2,2,1,2,2,1,2,2

Power clean
135x3
155x3
190x1,2,3,1,2,3,1,2,3

Row
10x1 min hard/ 1 min recover
1-243
2-253
3-256
4-252
5-258
6-258
7-252
8-256
9-256
10-260
Total-4000m

Pullups/ring dips/ swings
12/20/20
8/20/20
10/15/20

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Feb 04, 2016 10:17 pm

Run

1 mile warmup
4 miles at 8:10per mile -34:17/8:34 per mile (miss!)
1 mile cooldown

Total- 6.06 miles-55:12

RottenFace
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Re: PT Log 2016

Post by RottenFace » Fri Feb 05, 2016 9:25 pm

PC(155)/ 2min row
1-12,494
2-12,496
3-8,510

Push Press (135)/2min versa climber
1-10,173ft
2-11,177ft
3-11, 227ft

5x
10 pullups
10 ring dips
10 burpees
10 stepups
10 box jumps
=14:10

RottenFace
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Re: PT Log 2016

Post by RottenFace » Sun Feb 07, 2016 9:54 pm

Run

6miles- 55:28/9:18 pace per mile. Missed my goal pace (8:40) by around 40 secs per mile. I'll blame weather; 35 degrees, pissing sideways, windy as fuck. Also, felt like dookie.

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue Feb 09, 2016 12:12 am

Deadlift
185x5
225x3
315x3
365x1,2,3,1,2,3,1,2,2

Stepups
135x5
185x3
205x3
245x1,2,3,1,2,3,1,2,3

Press
105x5
135x3
155x1,2,2,1,2,2,1,2,2

Power Clean
135x3
155x3
195x1,2,3,1,2,3,1,2,3

Weighted (20#) pullups / ring dips
11/12
11/12
9/10
9/11
9/8

-later-

Row

4x1km with 1:00 rest
1-3:59
2-3:57
3-3:59
4-3:53
Total-5km

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue Feb 09, 2016 4:34 pm

Run

10 min warmup
4x1000m/400m recovery
1-4:22
2-4:14
3-4:14
4-4:09
10 minute cooldown

Total-6.2 miles in 1 hour

RottenFace
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Re: PT Log 2016

Post by RottenFace » Wed Feb 10, 2016 11:02 pm

PC (165) / 2 min row
1-10/512m
2-10/526m
3-10/551m

Push Press (165) / 2 min VersaClimber
1-7/258ft
2-9-278ft
3-10/285ft

5 rds
10 pullups
10 ring dips
10 burpees
10 step ups
10 box jumps
=12:15

RottenFace
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Re: PT Log 2016

Post by RottenFace » Fri Feb 12, 2016 12:10 am

Run

1 mile warmup
3 miles @8:10pace-24:04
1 mile cooldown
Total-42:57

RottenFace
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Re: PT Log 2016

Post by RottenFace » Sat Feb 13, 2016 7:18 pm

Run

7 miles-59:19/8:28 pace
1.3 mile cooldown shuffle

Total-8.3 miles, 1h 15min

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue Feb 16, 2016 12:56 am

DL (315)
1,2,3,1,2,3,1,2,3,1,2,3,1,2,3

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

Every 1:30- 10 KB swings (72#), 10 stepups (135#).
Add two reps next time.

DB BP/ DB Row (70#)
12/18
12/8
10/8

Pullups/ ring dips (25#)
8/8
8/9
8/8
8/7
8/7

4x DB press, curls, pressdowns

-later-

Row
4x 5min hard/3min recover
1-1117m
2-1171m
3-1213m
4-1245m
Total-6800m

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue Feb 16, 2016 7:42 pm

Run

10 min warmup
1600-6:27
1200-4:45
800-3:06
400-1:32
20 min cooldown

Total-7 miles in 1h 3 min

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Feb 18, 2016 1:27 am

Am

Row
6x3min hard/2 min EZ
1-719m
2-730m
3-740m
4-729m
5-735m
6-747m
Total-6400m

pm
PC (185)
1,2,3,1,2,3,1,2,3,1,2,3,1,2,3

BP (205)
1,2,3,1,2,3,1,2,3,1,2,3,1,2,3

Pullups/ring dips (25#)
8/10
8/10
8/9
8/8
8/10

Had to cut this short due to work issues.

RottenFace
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Re: PT Log 2016

Post by RottenFace » Fri Feb 19, 2016 12:44 am

Run

1 mile light, 1 mile hard for a total of seven (3 hard, 4 EZ)
1-7:33
2-7:14
3-8:02
Total time-1h 4min

RottenFace
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Re: PT Log 2016

Post by RottenFace » Sat Feb 20, 2016 12:11 am

My motivation is low.

PC (185)/2 min row
1-6/548m
2-8/530m
3-6/532m

Push press (165)/2 min on VersaClimber
1-6/292 feet
2-6/295 feet
3-6/290 feet

Gotta look at (i.e. establish) my training objectives. I'm happy with the running. The gym stuff isnt going anywhere.

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Re: PT Log 2016

Post by RottenFace » Sun Feb 21, 2016 1:43 am

8 mile run- 1:05:23/8:10 per mile

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue Feb 23, 2016 11:33 pm

Decided to try a Rob Shaul plan: "Fortitude." It is designed for getting stronger while gaintaining some endurance. We'll see how it goes.

Monday 22 Feb

Obj: Strength/endurance
Warmup-3x barbell complex

1)max pullups-23

2) 8 rounds
2x Craig special, increasing weight
7xpullups
Weights-125,135,145,155,165,175,175

Run
Warmup
10x400m/90sec rest
1-1:30
2-1:22
3-1:22
4-1:23
5-1:19
6-1:21
7-1:19
8-1:22
9-1:23
10-1:22
Cooldown
Total-6 miles

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue Feb 23, 2016 11:40 pm

Tues 23 Feb

Dragged my dead, duty-recovering ass into the gym.

Obj:strength/work capacity
Warmup
4 rounds
8xbench-135,135,135,135
8xdeadlift-155,155,155,155
7xpullups
Instep stretch

1)8 rounds
3xbench-185,195,205,215,225,235,235,245
3xdeadlift-225,255,315,315,345,345,345,345
7x pullups

3)5 rounds-on the minute
6x Bench at 155lbs
6xDL at 185lbs

4) 4 rounds
60 sec front bridge
12x GHD sit-up
12x EOs

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Bobby
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Re: PT Log 2016

Post by Bobby » Wed Feb 24, 2016 5:20 pm

Will be fun following this.
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 » Thu Feb 25, 2016 1:37 am

Bobby wrote:Will be fun following this.
Its a change of pace. I like shauls stuff because his internet persona is pretty humble and he seems dedicated to learning.

For my part, I'm weird sore today.

RottenFace
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Re: PT Log 2016

Post by RottenFace » Thu Feb 25, 2016 9:30 pm

Sticking with the running plan I'm already doing, because I'm sticking to it, which is a miracle.

Run
Warmup yog
Run 4 miles @ 8:25 or better-32:00(8:00 min/mile)
Cooldown yog
Total-7 miles in 1h 2min

RottenFace
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Re: PT Log 2016

Post by RottenFace » Sat Feb 27, 2016 12:56 am

Obj: Strength

Warmup: 4 rounds
8xBench-135,135,135,135
8xDL-185,185,185,185
Pullups-7,7,7,7
Instep stretch

(1) 8 rounds
3x Bench-195,205,225,245,255,275,275
3xDL-245,275,315,335,345,345,355,355
Pullups-7,7,7,7,7,7,7,7
Hip flexor stretch

(2) 4 rounds
6x barbell rollout at 65#
6x pullup bar heel tap (fuck these things)
6x slashers to halo at 30#

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Re: PT Log 2016

Post by RottenFace » Sat Feb 27, 2016 6:11 pm

Run

10 miles-1h 29min/8:57 pace.

Did not make goal pace of 8:40, but not too worried, as I ran an accidental extra mile and ran with a puffy belly full of undigested breakfast.

RottenFace
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Re: PT Log 2016

Post by RottenFace » Tue Mar 01, 2016 2:32 am

am
Obj:strength/endurance

Warmup: 3 rounds
Barbell complex at 95#
3x DL
3x hang power clean
3x front squat
3x push press
9 pullups
Instep stretch

(1) 8 rounds
2x Craig Special-135,155,165,175,185,185,185,185
Pullups-9,9,9,9,9,9,9,9,9
Hip flexor stretch

pm

Run
Warmup
6x800m/400m RI
1-3:00
2-3:03
3-3:04
4-3:05
5-3:09
6-3:05
Cooldown

Total-6 miles/59:45

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