wednesday- soo i got fucked hard at work lol, battalion CO demanded i do the “bushman” august 11th, and ironman sept 8th. not understanding im no longer a runner or into crossfit.
the bushman is- 15k ruck w 35lbs, 5k w 75lbs, 9k canoe, 2k ruck w 35lbs total 31km
the ironman is- 32k ruck w 30lbs, 6k portage w ruck and canoe, 8k canoe, 6k ruck w 30lbs total 52km
so wednesday, my normal rest day went like this:
am- 7km trail jog, stretch
pm- 10min bike, 10min of 15sec high resistance, 45sec moderate. 5min bike. core work
thursday- bw 224.5
UPPER
am-40mins mobility work
pm- bench 275x4, dropped to 245 and did 4x5
weight pullup- 5x5 w bw+35
flat db- 3x8 w 85’s, 1x12 w 65’s
db row- 3x15 70lb
overhead ext- 4x12, 55, 65,65,65
monday- so today was alll fucked up. ironman training is getting super fucking annoying
am- 7k run
2pm- 9k canoe on the river
8pm UPPER- bw-223
ohp- 155 5x5, 5lb pr surpising since i canoed for an hour and a half.
wide pulldown 155x15,15,15,12,11
cg bench 235x6,5,3 185x10 huge fail, i blame the canoe
seateds row- 150x12,12 165x12,12
didnt hit core, ran out of time. considering the sudden mass amounts of cardio i cant complain but still i wish it went better. ohp felt great, but cg bench was the shits, i hit 235 4x6 last week… o well. protein shake time!!
going to start doing my core work after the morning ironman training sessions, that way at night i can smash weights and thats it.
bushmans thursday (i described it in a earlier post) really wish i trained for more then a week for it but o well haha. i had no intention of even entering it. CO ordered me to, so nothing i can do. 31k is gunna burn alot of calories…
sure can lol. thanks to 2nd place in the brigade crossfit competition in march,and 1st on the jump course fitness test in april. ive kinda become his fitness go to guy. wouldnt have bothered me 6 months ago but im not in shape for endurance shit anymore. and noone seems to understand that 1-2 hrs in the gym powerlifting a day doesnt mix with 4-8hr races…
rest day today, setup the stuff for the race and got our kit weighed. 31k race starting tomorrow at 7am…
THURSDAY- well the bushman went way better then expected, 75 competitors, and i finished 8th. race took 4hr 6mins for me. i was about 4 minutes from being 6th. but considering ive put on over 20 lbs and stopped doing cardio im more then impressed with top 10. but boy did it ever fuck me up lol
few blisters, traps and hips are just wrote off… o well.
thanks haha me too, we’ll see though. 3 weeks and 3 days till the ironman, so just gotta gut it out for a bit. then back to purely focused on moving heavy shit.
this morning at 7am was 22k trail run, very flat ground. didnt time it but roughly 2hrs, give or take 10mins. and at 1400 hit the pool for an hour, laps w a variety of strokes, treading water, and more laps.
just smashed 2 cans of chili, and some protein. plans to have an hour nap, get a good meal in, probably steak and asparagus, then gym for ohp and bench assistance…
645am- 1 cup milk, 2 scoops whey, 5g leucine, 1/3 cup blueberries- 400ish cal, 65g protein
745-10- running coach- workout described earlier
1015- 5 whole eggs, 8 whites, 3 strips bacon, 2 pieces ww toast- 900 cal, 70 protein
nap
1230- 1 can chili, 8oz lean beef added- 1000cals, 72 protein
1400- spin class for 1hr, 15mins core
1530- 2 scoops whey, 1 gatorade- 400cals, 55protein
1645- 5 eggs, 4oz leftover beef, 8 asparagus- 700cals, 55protein
2000- 4 stuff sole filets- 650cals, 68 protein
2200- before bed ill have- 4 tbsp peanut butter- 380cals, 16 protein
total- 4430 cals, 391 protein.
so i hit my protein count, but not calorie count. better take care of that tomorrow. picked up some steaks on sale, so ill be smashin the red meat for the next little while, as well as more chili and bread. ooo man im kinda likin all this training, little looser on the diet makes eating more fun lol.
superset- cable row 150x12, bw dips x10. 4 times
over head ext- 75 2x12
laterals- 20s x12, 25s x10
2x max situp in 1min- 45/38
felt awesome tonight, not excited for tomorrow though. “mini ironman” aka- 16k w 35lbs, 4k w 35lbs and a canoe, 3k paddle, 3k w 35lbs. 26k total, all in boots.
friday- the mini ironman, 16k w 35lbs, 4k w 35lbs + canoe, 4k paddle. 3k w 35lbs - time - 3hrs 11min i finished 2nd of 25. smashed it. i had nothing left tho, passed 2 people in the last 1.5km