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 » Wed Mar 02, 2016 12:34 am

Obj: Strength/Work capacity
Warmup: 4 rounds
8x Bench-135,135,155,185
8xDL-135,185,225,225
Pullups-9,9,9,9
Instep stretch

(1)8 rounds
3x Bench-205,225,225,245,245,255,255,255 (no spot today)
3xDL-275,315,335,345,345,355,355,365
Pullups-9,9,9,9,9,9,9,9,9
Hip flexor stretch

(2)6 rounds for time
5x box jumps to 24"
5x clapping pushups
=2:40

(3) 4 rounds
60 second front bridge
12x GHD sit-up
12x EOs

Row 30 min- 6445m

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Re: PT Log 2016

Post by RottenFace » Thu Mar 03, 2016 12:58 am

Run (short tempo)

1 mile
2 miles at 8:10 per mile-16:04
1 mile
2 miles at 8:10 per mile-15:30
1 mile

Total-7 miles in 1h 9min.
-Legs real heavy today; last two days are the reason.
-PFT in fivish weeks. Drop lifts a week out I think.

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Re: PT Log 2016

Post by RottenFace » Fri Mar 04, 2016 1:11 am

Obj: Strength

Warm-up: 4 rounds
8x Bench-135,135,155,185
8x DL-135,185,225,225
Pullups-9,9,9,9
Instep stretch

(1) 8 rounds
3x Bench-205,225,225,245,255,255,275,285
3xDL-275,315,335,345,345,355,355,365
Pullups-9,9,9,9,9,9,9,9
Hip Flexor stretch

(2) 4 rounds
6x barbell rollout
6x pullups bar heel tap
6x slasher to halo

RottenFace
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Re: PT Log 2016

Post by RottenFace » Fri Mar 04, 2016 10:25 pm

Run

10 miles- 1h 25min/8:30 pace.

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Re: PT Log 2016

Post by RottenFace » Sun Mar 06, 2016 10:37 pm

Soccer

2 games, 1 hour each. I spent about 100 minutes on the field total.

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Re: PT Log 2016

Post by RottenFace » Wed Mar 09, 2016 1:27 am

am

Obj: strength
Warmup: 3 rounds
Barbell complex at 115-
3xDL
3xhang power clean
3xfront squat
3xpush press
Pullups-11,11,11
Instep stretch

Training:
(1) 8 rounds
2x Craig Special-135,155,165,175,185,185,185,185
Pullups-11,11,11,11,11,11,11,11
Hip flexor stretch

pm

Run
Warmup
4x1200m/400m RI
1-5:27
2:5:51
3-5:32
4-5:01
Cooldown

Total-6.08miles. Run was pretty awful today. Legs were leaden. Not fun

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Re: PT Log 2016

Post by RottenFace » Thu Mar 10, 2016 12:33 am

Obj: Strength/Work capacity
Warmup: 4 rounds
8x Bench-135,135,155,185
8xDL-135,185,225,225
Pullups-11,11,11,11
Instep stretch

(1)8 rounds
3x Bench-205,225,225,245,245,245,245,245
3xDL-275,315,315,335,335,335,335,335
Pullups-11,11,11,11,11,11,11,11
Hip flexor stretch

(2)20x barbell burpees at 115#-5:32

(3) 4 rounds
60 second front bridge
12x GHD sit-up
12x EOs

All in all, shitty workout. Dragged ass, felt weak and slow, and never felt warmed up to the work. Not sure what the deal is; the run yesterday evoked similar feelings of shite.

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Bobby
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Re: PT Log 2016

Post by Bobby » Thu Mar 10, 2016 5:41 pm

Might have something with you quitting dip.I stopped using for nearly 6 months a couple of years ago.Felt fine after the first 5 days,then felt horrible after a couple of weeks,felt fine and then felt horrible after another couple of weeks again.The horrible feeling just lasted a couple of days each time and then after 3 periods I felt super (should never have started again,but was havin a stressful period at work).Just a though,could be something else.Just wanted to share what I went thru when I stopped using once upon a time.
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 Mar 11, 2016 1:22 am

Bobby wrote:Might have something with you quitting dip.
For sure. I think the physical withdrawal symptoms are gone. I still want to grab a can whenever my boss is a cunt, which is his whole personality. Have packed on about 12 pounds since quitting too, which is frustrating.

Short tempo run

1 mile WU
3 miles at 8:10 per- 22:53/7:39 pace
1 mile CD
T-5 miles in 43:57

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Bobby
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Re: PT Log 2016

Post by Bobby » Fri Mar 11, 2016 2:36 am

Fight that urge go grab a can.I didn`t when things got stressful and started again.Then it is probably the weight gain,had a recent spell of being lazy and when I got back to doing pullups and running it felt heavy,feeling weaker than usual.I weighed myself and I had gained about 8 pounds.That combined with having been a bit inactive really made runs/pullups feel bad.
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 » Sat Mar 12, 2016 1:50 am

Obj: strength

Warmup: 3 rounds
8x bench-135,135,155,185
8x deadlift-135,185,225,225
Pullups-11,11,11,11
Instep stretch

(1)8 rounds
3x bench-225,225,245,245,255,255,255,255
3xDeadlift-275,315,335,335,355,355,375,375
Pullups-11,11,11,11,11,11,11,11
Hip flexor stretch

(2) 4 rounds
6xbarbell rollouts
6xpullup bar heel tap
6xslasher to halo

(3) foam roll

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Re: PT Log 2016

Post by RottenFace » Sat Mar 12, 2016 8:25 pm

Run

11 miles- 1h 42min/9:17 pace

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Re: PT Log 2016

Post by RottenFace » Sun Mar 13, 2016 9:10 pm

Soccer game- 1 hour

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Re: PT Log 2016

Post by RottenFace » Fri Mar 18, 2016 12:17 am

Jacked up my groin in the soccer game. Back at it in bitch mode today.

3 mile run-26:09

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Re: PT Log 2016

Post by RottenFace » Tue Mar 22, 2016 1:08 am

First day back in earnest after a pretty shitty groin strain/sprain/pull last week at a soccer game.

Obj: Strength
Warmup: 4 rounds
8x 95lb front squat
8x pushup
8x situp
1x pullup
Instep stretch

(1) Max pullups-26

(2) 8 rounds
3x Front Squat-95,115,135,155,155,165,185,185-really babied the groin today. Will keep babying until it doesn't feel sketchy anymore
30% of Max pull-ups from above-8,8,8,8,8,8,8,8

Had a run scheduled, but I was the chief monkey in the dog and pony circus for a Colonel for most of the morning and early afternoon. The late afternoon was spent deflecting a retard in my chain of influence, but not chain of command, who wants me take the heat for a glass ball he dropped. He does this once a week, and smiles in my face every time he tries to twist one in the back. I need to get the fuck out of here.

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Re: PT Log 2016

Post by RottenFace » Tue Mar 22, 2016 6:39 pm

Run

Warmup
6x800m/400m RI
1-2:53
2-2:58
3-2:56
4-2:51
5-2:59
6-2:58
Cooldown
Total-6.25m

Shitty!

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Re: PT Log 2016

Post by RottenFace » Fri Mar 25, 2016 12:54 am

23 March
Obj:strength/work capacity
Warmup: 4 rounds
5x pushpress-65lbs
5x walking lunge
10x sit-ups
Pullups-8,8,8,8
Instep stretch

Training:
(1) 8 rounds
3x push press 95,135,145,145,155,155,165,165
4x walking lunge- 95,95,115,115,115,115,115,115
Pullups-8,8,8,8,8,8,8,8

(2) 5 rounds
6x pushpress-115lbs
3x jump lunge

(3) 4 rounds
8x ankles to bar
8x ab wheel
8x seated Russian twist-45lbs
20/20 standing founder

24 March
7 mile fartlek with 3x1 mile pickups
1-8:10
2-8:24
3-8:58
Total-1h 10min

RottenFace
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Re: PT Log 2016

Post by RottenFace » Sun Mar 27, 2016 12:43 am

25 March

Obj: Strength
Warm-up: 4 rounds
5x Pushpress-65lbs
5x walking lunge
10x sit-ups
Pullups-8,8,8,8
Instep stretch

(1) 8 rounds
3x push press-135,135,145,145,155,165,175,175
4x walking lunge- 115,115,115,115,135,135,135,135
Pullups-8,8,8,8,8,8,8,8
Hip flexor stretch

(2) 4 rounds
10x weighted situps-45lbs
30/30 side bridges
10x EOs
20/20 kneeling founder

(3) foam roller

26 March
Row; 5x1500m with 3 min rest
1-7:13
2-6:48
3-6:44
4-6:41
5-6:34
Total-9550m in 49 minutes

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Re: PT Log 2016

Post by RottenFace » Sun Mar 27, 2016 10:16 pm

Run

10 miles- 1h 25 min/8:30 pace

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Re: PT Log 2016

Post by RottenFace » Mon Mar 28, 2016 11:03 pm

Obj: Strength
Warmup: 4 sets
8x 95lb front squat
8x pushup
8x sit-up
Pullups-10,10,10,10
Instep stretch

(1) 8 rounds
3x front squat-135,135,165,165,185,185,205,205
Pullups-10,10,10,10,10,10,10,10

Row
6x500m/2 min recovery row
1-2:14
2-2:09
3-2:08
4-2:08
5-2:06
6-2:05
Total-5300m

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Re: PT Log 2016

Post by RottenFace » Tue Mar 29, 2016 10:47 pm

Run- warmup, 3x 1 mile, cooldown

Warmup
1-7:37
2-7:06
3-7:35
Cooldown
Total-5.5 miles

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Re: PT Log 2016

Post by RottenFace » Wed Mar 30, 2016 12:03 pm

Obj: strength

Warmup: 4 rounds
5x Pushpress 65lbs
5x walking lunge
10x sit-ups
Pullups-10,10,10,10
Instep stretch

(1) 8 rounds
3x push press-135,135, 145,145,155,165,185,185
4x walking lunge- 135,135,135,135,135,135,135,135
Pullup-10,10,10,10,10,10,10,10
Hip flexor stretch

(2) 35lb DBs-
4x walking lunges
8x push press
8x sit-up
=4 rounds in 5 minutes

(3) 4 rounds
8x toes to bar
8x ab wheel
8x Russian twist-45lbs
20/20 standing founder

Row
10x1 min hard/1 min recovery
1-226m
2-228m
3-233m
4-236m
5-240m
6-236m
7-243m
8-252m
9-243m
10-250m
Total-3800m

-later-
9+ miles of range walking

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Re: PT Log 2016

Post by RottenFace » Sun Apr 03, 2016 2:55 am

31 March

5 miles run-45:00

7.5 miles of range walking

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Re: PT Log 2016

Post by RottenFace » Sun Apr 03, 2016 10:19 pm

2 soccer games, 1 hour each

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Re: PT Log 2016

Post by RottenFace » Wed Apr 13, 2016 1:28 am

Obj: strength
Warmup: 3 rounds
Barbell complex at 95-
3xDL
3xhang power clean
3xfront squat
3xpush press
Pullups-1,1,1
Instep stretch

Training:

(1) max pullups-29

(2) 8 rounds
3x Power Clean-135,155,185,185,185,195,195,205
Pullups-9,9,9,9,9,9,9,9
Hip flexor stretch

(3) 3x
30x Russian twists
30x toe touches
20x weighted situps

Been a rough few weeks. Work is fucking killing me. Chain of command is terrible; the worst I have been around in my career. House is under contract, and we are moving into an apartment until I transfer jobs this summer. Daughter had an emergency appendectomy last week. Flat on her back as we are trying to move.

All of the above plus my genetic gift of recurring depression kept me in a black hole for the past ten days. Hoping a better commitment to PT will help me dig out/stay sane.

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