Endurance Athlete Goes 5/3/1

Training Logs
141

Cycle 14, Week 2, Day 2 - Bench Press [Hardgainers]

Warm Up
Agile 8, band curls/extensions, med ball throws

Bench Press - [240 TM]
95x5, 115x5, 135x3
155x5
185x5
205x5x5 [top set 5x5, all reps paused on chest 1-3 seconds]

Superset w/ Bench
Band Pull A-Parts: 100 total
Chins: 5x10

Assistance
Close Grip Bench Press: 3x12 w/ swiss bar
BB Curls: 3x15

Conditioning
Incline Treadmill: 30 minutes, 1.75 miles, 1150 feet of elevation gain (10-13%), 150 avg. HR.

Notes
I was stretching last night after walking the dog and noticed to things: I’m becoming much more limber and I currently have no pain anywhere. I probably just jinxed myself, but after walking around for years with constant “niggles”, it’s a nice feeling.

142

Cycle 14, Week 2, Day 3 - Deadlift [Hardgainers]

Warm Up
agile 8, jumping jacks, hamstring/hip mobility work

Deadlift - [345 TM]
135x5, 165x5, 190x3
225x5
260x5
295x12 [PR, capped]
225x5x5 [5x5 FSL, all from a deficit]

Superset w/ Deadlift
Box Jumps: many
Ab Wheel: 6x15 [during down sets]

Assistance
1a.) Paused Front Squats: 5x5
1b.) Reverse Hyper: 5x12

Conditioning
Prowler +160lbs: 6 trips

Notes
It was damn near 90 degrees outside, the gym doesn’t have air conditioning, I’m a heavy sweater, and I prefer to deadlift in long compression socks and pants. Needless to say, there were a couple wardrobe changes before this session was over.

143

Very busy weekend, but training still happened…

Friday, 27 May 2016
Track Workout
20 min warmup [jogging, strides, etc]
2x200 meters w/ 200 meter jog recovery [:35, :35]
1x400 w/ 400 jog [1:14]
2x200 w/ 200 jog [:36, :35]
1x800 w/ 400 jog [2:52]
1x400 w/ 400 jog [1:08]
30 min cooldown

Notes
Threw in the last 400 because I was feeling good, so I guess we’ll call that a Joker.
.

Saturday, 28 May 2016
Cycle 14, Week 2, Day 4 - Overhead Press [Hardgainers]

Warm Up
agile 8, limber 6, med ball throws

Overhead Press - [TM 140]
55x5, 65x5, 80x3
90x5
105x5
120x5
90x10x5 (10 sets of 5 w/ FSL. All reps paused at bottom)

Superset w/ Press
Band pull-aparts: 100 total
Band Face Pulls: 50 total

Assistance
Dips: 3x20
DB Hammer Curls: 3x12

Conditioning
incline treadmill walk: 15:00. 1 mile, 540ft elevation gain.

.
Sunday, 29 May 2016
Cycle 14, Week 3, Day 1 - Back Squat [Hardgainers]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 260]
105x5, 105x5, 135x5, 165x3
195x5
220x5
245x9 [PR]
200x20 [FSL Widowmaker]

Superset w/ Squat
box jumps

Assistance
1a.) Leg Press: 5x15-20 [close stance]
1b.) Back Raise: 5x15
2a.) Hanging Leg Raise: 5x15
2b.) Adductor/Abductor: 3 sets of each

Conditioning
incline treadmill walk: 30:00. 2 miles, ~145-150 HR. 12-15% incline.

Notes
Had to use 200lbs for the Widowmaker instead of 195lbs. I felt so much cooler with 200 on my back that it made it easier than 195 would’ve been. Use this logic at your own discretion. :slight_smile:
.

Monday, 30 May 2016
Cycle 14, Week 3, Day 2 - Bench Press [Hardgainers]

Warm Up
agile 8, med ball throws

Bench Press - [240 TM]
95x5, 120x5, 145x3
185x5
205x5
230x5x5 [top set 5x5]

Superset w/ Bench
Band Pull A-Parts: 100 total
Chins: 5x10

Assistance
Close Grip Bench Press: 3x12-15 w/ swiss bar
BB Curls: 3x15

Conditioning [PM Session]
Track: 1 mile in 5:37 [2 mile warm up, 2 mile cooldown]

Notes
The wife and I hit the gym early so we could get to work on our first backyard garden. Afterwards, I decided to go for a run. Legs felt surprisingly good so I swung by the track and ran a hard mile.

144

I have zero interest in bodybuilding or appearance in general, but sometimes pictures are worth a thousand words…

384×512 78.5 KB

Halloween 2015. 130lbs.


Left side: November 2015. 135lbs. A few weeks of WS4SB training and just about to begin 5/3/1.
Right side: May 2016. 170lbs.

517×1072 98.8 KB

May 2016. 170lbs.

Seven months of 5/3/1 and eating a ton of food. By food, I mean clean, whole foods. Not junk food. Junk food isn’t food. It’s junk.

Before starting 5/3/1 I was running 80+ miles a week. Over the past seven months, I haven’t ran 80 miles total, but I can still easily run a sub-6:00 mile and my sprint times have actually gotten faster.

I have given zero thought to such things as calorie counting, amount of protein per day, or becoming fat/losing abs. There is a time for those things to be in the picture, but for where I was at, I needed lots of food and lots of training. Adding anything more to that would’ve just made the process unnecessarily difficult.

I’m posting this in hopes that some skinny dude looking to put on mass stumbles upon this one day.

Train smart, eat lots, and do both consistently. Simple. It’s not easy, but it is simple.

-Nate

1 Like
145

Awesome transformation and very inspiring stuff!! Keep up the good work. I’m hopping back on 5/3/1 Full Body for the summer once I get back from vacation and will be looking here for some ideas and inspiration.

146

Thanks, @jblues85. Enjoy the upcoming vacation!

Tuesday, 31 May, 2016
Easy Conditioning
5 mile run followed by loads of stretching.

Wednesday, 1 June 2016
Cycle 14, Week 3, Day 3 - Deadlift [Hardgainers]

Warm Up
agile 8 w/ extra hamstring/hip mobility work

Deadlift - [345 TM]
135x5, 175x5, 205x3
260x5
295x5
330x9 [Rep PR]
355x1 [Joker, PR]
260x5x5 [5x5 FSL]

Superset w/ Deadlift
Box Jumps: many
Ab Wheel: 5x15 [during down sets]

Assistance
1a.) Paused Front Squats: 5x5
1b.) Reverse Hyper: 5x12-15

Conditioning
Incline Treadmill Walk: 1 mile in 15:00 at 15% incline. 145-153 HR. 25:00 total.

Notes
Felt really good after the PR set, so I decided to allow myself a single joker in order to set a new 1RM PR. 355 flew up! I’ve been having issues with speed off the floor, but it was to my knees and locked out in no time. Celebrated with paused front squats and reverse hypers.

Tested my aerobic conditioning with a 1 mile walk at 15% incline and 15:00/mile pace. I was expecting my heart rate to creep into the 160s, but it actually stayed right around 150, which is awesome. Of course, last year at this time I was running for an hour at 6:15/mile pace at that HR, but I’ll definitely take this since I’m 40lbs heavier and able to do other things in life besides run long distances.

Good training day!

147

Cycle 14, Week 3, Day 4 - Overhead Press [Hardgainers]

Warm Up
agile 8, med ball throws

Overhead Press - [TM 140]
55x5, 75x5, 85x3
105x5
120x5
135x5
105x10x5 (10 sets of 5 w/ FSL)

Superset w/ Press
Band pull-aparts: 150 total
Band Face Pulls: 75 total

Assistance
Dips: 3x20
DB Hammer Curls: 3x12

Conditioning
incline treadmill walk: 20:00. ~135 avg HR.

Notes
This session wrapped up two cycles of the Hardgainers template. I think I’ll keep the next couple cycles fairly vanilla and run the tried-and-true 3/5/1 and FSL widowmaker/rest-pause as supplemental.

148

Friday, 3 June 2016
Cycle 15, Week 1, Day 1 - Back Squat [FSL Widowmaker]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 270]
105x10, 135x5, 165x3
190x3
215x3
245x10 [PR]
260x3 [Joker]
190x21 [FSL, PR]

Superset w/ Squat
Tuck jumps

Assistance
1a.) Leg Press: 5x15-20 [close stance]
1b.) Back Raise: 5x15
1c.) Decline sit up: 5x15

Conditioning
incline treadmill walk: 15:00. 1 mile, 10-15% incline.

Notes
New cycle. Keeping it simple because a new season of flag football is quickly approaching and didn’t want to start anything extravagant. This way, I’ll have better control over what days I push hard and what days I “coast”.

With nothing coming up this weekend, and since my legs were feeling fresh, I pushed everything hard, PR’ing twice, with a joker in the middle.

Kept assistance the same as the previous cycle, as I feel they’ve been working really well.

149

Catching up after a long weekend…

Saturday, 4 June 2016
Cycle 15, Week 1, Day 2 - Bench Press [FSL Rest-Pause]

Warm Up
agile 8, med ball throws

Bench Press - [235 TM]
95x5, 120x5, 145x3
165x3
190x3
210x10 [PR]
235x3 [Joker]
165x16/5/4 [Rest-Pause, PR]

Superset w/ Bench
Band Pull A-Parts: 100 total
Chins: 6x10

Assistance
Decline DB Tri Extensions: 3x12
BB Curls: 3x15

Conditioning
Treadmill: 30:00, 10-15% incline, 140-150 HR

Notes
Reset bench TM a couple cycles in order to hit some PRs. Will cap PR sets at 10 and move to jokers if I’m feeling up to it.

Sunday, 5 June, 2016
Track
2 mile warm up
8x200m w/ 200m jog recovery
2 mile cooldown

Notes
Sprint Splits: 34, 35, 38, 37, 36, 36, 37, 36.
Recovery: 1:20-1:25.
The goal was to keep the sprints between 38-40 seconds, but 36-37 was feeling great, so I went with it.

Monday, 6 June 2016
Cycle 15, Week 1, Day 2 - Deadlift [FSL AMRAP]

Warm Up
agile 8, jumping jacks

Deadlift - [355 TM]
145x5, 185x5, 215x3
250x5
285x5
320x9
250x15 [PR]

Superset w/ Deadlift
Long jumps

Assistance
1a.) Paused Front Squats: 5x5
1b.) Reverse Hyper: 5x12-15

Conditioning
Track: 1 mile in 5:50.

Notes
Needed 10 reps for a PR, but 9 was a grinder so I shut it down.
Had the day off work, so I headed to the track right after lifting. The mile run felt surprisingly good after yesterday’s track session.

150

Tuesday, 7 June 2016
Cycle 15, Week 1, Day 4 - Overhead Press [FSL Rest-Pause]

Warm Up
agile 8, med ball throws

Overhead Press - [TM 135]
55x5, 70x5, 80x3
95x3
110x3
120x10 [PR]
135x3 [Joker]
95x16/3/3 [FSL Rest-Pause; PR]

Superset w/ Press
Band pull-aparts: 100 total
T-Bar Row: 5x12

Assistance
1a. Dips: 65 reps in 3 sets [30/20/15]
1b. DB Hammer Curls: 3x15

Conditioning
incline treadmill walk: 30:00, 2 miles, 5-10% incline.

Notes
Had to dig deep to get sixteen reps on the FSL set. Fifteen was my previous best, but that was during a PR set a couple months ago. Around rep twelve I was wishing I hadn’t bothered with the joker set (I’ll remember that feeling next time!). No idea how I managed to get three reps 20 seconds later. The final triple was a little easier, but I didn’t even consider a fourth rep.
.

Wednesday, 8 June 2016
Track Workout
2 mile warm up
10x200m w/ 200m jog recovery
2 mile cooldown

Notes
Sprint Splits: 37, 37, 37, 36, 37, 36, 37, 36, 36

Recovery: 1:20-1:25

I was really tempted to blast the final two, but I’m sticking to working in my 1600 meter pace zone. I’ll save the faster stuff for later.

151

Thursday, 9 June 2016
Cycle 15, Week 2, Day 1 - Back Squat [FSL Widowmaker]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 270]
105x10, 135x5, 155x3
175x5
205x5
230x12 [PR]
175x21 [FSL, PR - used SSB]

Superset w/ Squat
Tuck jumps

Assistance
1a.) Bulgarian Split Squats: 5x15
1b.) 45 Deg. Back Raise: 5x15
1c.) Ab Wheel: 5x15

Conditioning
incline treadmill walk: 30:00. 2 miles. [Middle 15:00 @ ~150 HR, 4.0 speed, 13% incline]

Notes
I’ve recently done 200x20 and 190x21 squat sets, both of which weren’t too difficult. I decided to use the SSB for the FSL AMRAP today for a change of pace, and thinking it would make it little more difficult. 175x21 using the SSB was, by far, the most difficult set I’ve done since I began lifting. Around the tenth rep I knew I was in for a little piece of hell. I’d press with my legs and the weight would sway to my low back, I’d use my back and the weight would hit my legs. Basically, that bar is stubborn and I’d highly recommend it if you’re looking to torture yourself and/or test your willpower.

152

Friday, 10 June 2016
Cycle 15, Week 2, Day 2 - Bench Press [FSL Rest-Pause]

Warm Up
agile 8, tuck jumps

Bench Press - [235 TM]
95x5, 115x5, 135x3
155x5
175x5
200x13 [PR]
225x5 [Joker]
155x16/5/3 [PR, rest-pause]

Superset w/ Bench
Band Pull A-Parts: 100 total
Chins: 18,15,13 [46 total]

Assistance
Decline DB Tri Extensions: 4x12
BB Curls: 4x15

Conditioning
Treadmill: 30:00, 2 miles, 10% incline

Notes
Previous rep record with 200lb was 10. Goal today was 12, but 13 came pretty easy. Left a couple would-be grinders in the tank and instead moved to a joker set. Needed 16 on the FSL for a PR and got it, but the reps fell off a cliff on the following rest-pause sets.

Similar to what I just did with dips, I was curious to see how many chins I could manage over three sets. I made sure to leave a couple in the tank on the first two sets and I was pleased that I was able to get 46 because I don’t think I’ve ever gone beyond 10 reps before. Used a neutral grip for all three sets.

A great training day!

153

Saturday, 11 June 2016
**Cycle 15, Week 2, Day 3 - Deadlift **

Warm Up
agile 8, jumping jacks

Deadlift - [355 TM]
145x5, 185x5, 205x3
230x5
265x5
300x13 [PR]
230x16 [PR]

Superset w/ Deadlift
Box jumps

Assistance
1a.) Paused Front Squats: 5x5
1b.) Ab Wheel: 5x15

Conditioning
Incline Treadmill Walk: 30:00, 2 miles, 13% incline, ~145 HR throughout

Notes
Felt great during this session. Weights were flying up, and that’s rare for deadlift day.

Sunday, 12 June 2016
Track Workout

Warm Up
3 mile bike to the track, followed by a 10 minute jog with various skills/drills/jumps

Track Work
2x200 w/ 200 jog recovery [:36, :37]
4x400 w/ 400 jog recovery [1:14, 1:15, 1:15, 1:15]

Cooldown
20 minutes of easy running with skills/drills/stretching, 3 mile bike back home

Notes
Much like last week, the hardest part was holding myself back. Tried to keep everything around 5:00/mile pace, but 200s and 400s are so tempting to get stupid with.

The wife decided to join me for this. She’s in between flag football seasons and is getting antsy to play, so she decided to tag along and do bleacher runs and sprints on the football field. Fun times…

Monday, 13 June 2016
Cycle 15, Week 2, Day 4 - Overhead Press [FSL Rest-Pause]

Warm Up
agile 8, med ball throws

Overhead Press - [TM 135]
55x5, 65x5, 75x3
90x5
100x5
115x11 [PR, capped]
90x16/4/3 [FSL Rest-Pause; PR]

Superset w/ Press
Band pull-aparts: 100 total
T-Bar Row: 5x12

Assistance
1a. Dips: 70 reps in 3 sets [30/20/20]
1b. DB Hammer Curls: 3x15

Conditioning
8 mile run. 62:00.

Notes
Had the day off work and the weather was perfect, so I stopped by a trail after lifting and went for a run. 8 miles is my longest run since “retiring” from distance running seven months ago. I went out really easy for the first two miles, then fell into a 7:25/mile pace for the final six. Heart rate stayed right around 140-145bpm. It’s a far cry from last summer when I was running 6:15/mile at that heart rate for 10+ miles, but I was also a 130lb weakling, so I’ll take this any day of the week.

154

Tuesday, 14 June 2016
Cycle 15, Week 3, Day 1 - Back Squat

Warm Up
agile 8, jumping jacks

Back Squat - [TM 270]
105x10, 135x5, 165x3
205x5
230x3
255x8 [Rep PR]
205x20 [PR]

Superset w/ Squat
Tuck jumps

Assistance
1a.) Bulgarian Split Squats: 5x15
1b.) 45 Deg. Back Raise: 5x15
1c.) Ab Wheel: 5x15

Conditioning
incline treadmill walk: 30:00. 2 miles. 13% incline, heart rate: 140-145bpm

Notes
Legs felt surprisingly good today. 7 reps was my previous best with 255lbs, so the goal was to simply get 8 reps and move on, instead of shooting for an estimated 1RM max PR, which would’ve been 10 reps. I’ve increased the running, so I’ll be careful with pushing the squats/deadlifts over the next couple cycles. If things start getting ugly I’ll reset my TMs and roll with 5’s PRO for a while, because with summer here I’d like to continue with the sprinting/running.

Wednesday, 15 June 2016
Cycle 15, Week 3, Day 2 - Bench Press [FSL Rest-Pause]

Warm Up
agile 8, tuck jumps

Bench Press - [235 TM]
95x5, 115x5, 145x3
175x5
200x3
225x8 [Rep PR]
175x16/3/3 [PR, rest-pause]

Superset w/ Bench
Band Pull A-Parts: 100 total
Chins: 1x20; DB Rows: 85x20

Assistance
Decline DB Tri Extensions: 4x12
BB Curls: 4x15

Notes
Good session. Really happy to get 20 dead hang chins in one set. Reps 1-19 were fast, 20 was a grinder and I barely got my chin above the bar. Could be a mental thing as the goal was 20.

155

Thursday, 16 June 2016
Track Workout
1 mile warm up
10x200m w/ 200m jog recovery
1 mile cooldown

Notes
Up at 5am to get this in before the weather turned crappy.
Splits were all 36-37 seconds, except 34 seconds for the final sprint.
Recovery was ~1:20. Total track time was exactly 18:00.

156

Friday, 17 June 2016
**Cycle 15, Week 3, Day 3 - Deadlift **

Warm Up
agile 8, jumping jacks

Deadlift - [355 TM]
145x5, 185x5, 225x3
265x5
300x3
335x9 [PR]
365x1 [Joker, PR]
265x13 [Rep PR]

Superset w/ Deadlift
Tuck jumps

Assistance
1a.) Paused Front Squats: 5x5
1b.) Ab Wheel: 5x15

Conditioning [2 hours after lifting]
1 mile on track in 5:38. Sunny and 90 degrees. Perfect running weather.

Notes
I realized yesterday that my deadlift TM is also my current 1RM, because I haven’t bothered to work up in so long. I changed that a bit today. 365lbs came up with zero issues, but I think it would be cool to deadlift 405lbs for the first time by pulling it 5+ times, so I think I’ll keep continuing down the path I’m on, working up in singles only when I feel good and know it’ll be an “easy” rep. I don’t want to come across as lazy; grinding out heavy deadlift singles just doesn’t sound very productive to me at this time. As long as I’m confident I can get 5+ reps with my TM, I’ll trudge on and try not to worry about what I’ve pulled for a single.
.

Saturday, 19 June 2016
Cycle 15, Week 3, Day 4 - Overhead Press [FSL Rest-Pause]

Warm Up
agile 8, tuck jumps

Overhead Press - [TM 135]
55x5, 70x5, 80x3
100x5
115x3
130x7 [PR]
100x15/3/3 [FSL Rest-Pause; PR]

Superset w/ Press
Band pull-aparts: 100 total
Chins: 17,10,10 [palms in. last two sets were with a 2 second hang at bottom between all reps]

Assistance
1a. Dips: 70 reps in 4 sets [30/17/13/10]
1b. DB Hammer Curls: 4x15

Notes
Cycle 15 in the books. I got 7-9 reps on the main lifts during the final week, so I’ll increase the TMs and keep cruising along. Cycle 16 will be the same as 15, except I’ll change squats to 5PRO to compensate a bit for the extra running. Now isn’t a good time to try and set PRs in the squat while also trying to increase running/sprinting.
.

Sunday, 19 June 2016
Track Workout

Warm Up
3 mile bike to track, 1 mile easy run with various running skills/drills.

Intervals
2x200 w. 200 jog recovery [:35, :36; 1:20 recovery]
6x400 w. 400 jog recovery [all six were 1:16; ~2:30 recovery]

Cool Down
2 mile easy run, 3 mile bike home

Notes
Added a couple 400s from last week’s session. Nothing special to write about, except that running fast is always fun.
.

Cycle 16, Week 1, Day 1 - Back Squat [5s PRO, FSL Widowmaker]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 280]
115x10, 140x5, 175x3
195x5
225x5
250x5
195x20

Superset w/ Squat
Tuck jumps

Assistance
Leg Press: 3x15 [close stance, light weight]
Back Raise: 4x15
Ab Wheel: 7x15 [ssw/ leg press & back raises]

Conditioning
10 mile run. [8:00 first mile, 7:40 second mile; final 8 miles ~7:25/mile pace]

Notes
Longest run in six months. I had the day off work, so I decided to see how a ten miler would feel. Forgot my heart rate monitor, but pace felt easy throughout. Current plan is to do two track sessions a week and a long run once a week. If things get messy/hard, the long run will be ditched first because I don’t need the aerobic conditioning as much as the lifting/sprinting.

157

Cycle 16, Week 1, Day 2 - Bench Press [FSL Rest-Pause]

Warm Up
agile 8, tuck jumps

Bench Press - [240 TM]
95x5, 120x5, 145x3
170x3
195x3
215x9 [Rep PR]
170x16/3/3 [PR, rest-pause]

Superset w/ Bench
Chins: 5x10; 1x14

Assistance
DB Curls: 3x12
DB Shrugs: 3x15-20

Conditioning
Treadmill: 15:00, 1 mile, 10% incline.

Notes
Short and sweet session. The goal on the PR set was 8, cap was 10. I might’ve had a tenth rep in me, but no spotter so I racked it after 9.

158

Thursday, 23 June 2016
Cycle 16, Week 1, Day 3 - Deadlift

Warm Up
agile 8, jumping jacks

Deadlift - [365 TM]
145x5, 185x5, 225x3
255x3
295x3
330x10 [PR]
255x15 [Rep PR]

Superset w/ Deadlift
Box jumps

Assistance
1a.) Back Raise: 5x15
1b.) Ab Wheel: 5x15

Conditioning
20:00 walk on treadmill. 10% incline.

Notes
Deadlifts are continuing to feel great. Really enjoying the higher rep ranges. Getting ~10 reps with 90% seems to be the sweet spot for where my TM should hover.

159

Friday, 24 June 2016
Track Workout

Warm Up
1 mile easy with various running skills/drills

Intervals
10x200 w/ 200 jog recovery

Cool Down
3 miles easy

Notes
Splits: 36, 37, 37, 36, 36, 37, 36, 36, 35, 35
Recovery: 1:15, 1:19, 1:14, 1:17, 1:19, 1:20, 1:16, 1:16, 1:19
Just throwing the boring details in here because I don’t keep a running log any more.

160

Saturday, 25 June 2016
Cycle 16, Week 1, Day 4 - Overhead Press [FSL Rest-Pause]

Warm Up
agile 8, tuck jumps

Overhead Press - [TM 140]
55x5, 70x5, 85x3
100x3
115x3
125x8 [PR]
100x16/2/2 [FSL Rest-Pause; PR]

Superset w/ Press
Chins: 15, 10, 10, 8 [2 sec pause at bottom of each rep]
Hammer Strength Row: 3x12

Assistance
Dips: 20, 20, 20, 15, 12, 10, 3 [100 total]
DB Hammer Curls: 3x15
Rear Delt Fly: 4x12

Conditioning
Treadmill: 20:00 at 4.0 speed, 12% incline, 140-145 HR

Notes
Focusing on back work on press day during this cycle. Nothing specific planned; I’ll simply pick a chin variation and/or row variation and hammer both, then finish with rear delts or something similar.
.

Sunday, 26 June 2016
Track Workout [AM Session]

Warm Up
3 mile bike to track, 1 mile easy run with various running skills/drills.

Intervals
2x200 w. 200 jog recovery [35, 36]
1x400 w. 400 jog recovery [1:15]
2x200 w. 200 jog recovery [36, 36]
1x400 w. 400 jog recovery [1:14]
2x200 w. 200 jog recovery [35, 35]
1x400 w. 400 jog recovery [1:12]

Cool Down
3 mile easy run, 3 mile bike home

Flag Football [PM]
Summer flag football season kick off. Two 60 minute games every. Lots of sprinting.

.
Monday, 27 June, 2016
Cycle 16, Week 2, Day 1 - Back Squat [5s PRO, FSL AMRAP]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 280]
115x10, 135x5, 165x3
185x5
210x5
240x5
185x23 [PR]

Superset w/ Squat
Box jumps

Assistance
1a. Leg Press: 5x15 [close stance, light weight]
1b. Ab Wheel: 5x20
2a. Back Raise: 3x15
2b. Hanging Leg Raise: 3x12

Conditioning
8 mile run [59:30, started at 8:00 pace and ramped up to 7:15 pace]

Notes
My legs hate me right now. Track workout, two football games, squats, and an 8 mile run all in a 30 hour span.