T Nation

Fall Training Log

Day 19:

Ran in 13:49.

Got home late from class and there was a football game going on at the track where I run. So, I had to run alongside the road. I was aiming for 2 miles but I think it wasn’t quite that far.

Carter,

Good run. I ran today too and wondered if you ever use a heart rate monitor and tried doing some fartlek workouts?

Ask your Dad about them since he seems like a long distance runner. Anyways, these are only suggestions.

[quote]gold’s wrote:
and wondered if you ever use a heart rate monitor and tried doing some fartlek workouts?
[/quote]

I tried fart leak workouts, but the guy runnin behind me didn’t appreciate it too much.

Day 20:

A. Pushups: did 5 sets of 1:00 max. with 2:00 rest between sets

set 1: 59
2: 49
3: 38
4: 36
5: 32
Total: 214

Got one of the best pumps I’ve had in my chest, tris, and shoulders in a long long time.

B. Situps: did 5 sets of 30 seconds max, with 30 seconds rest
All 5 sets were between 20-25 situps

C. Pyramid Pullups:
1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 3, 3
Total: 52

D. DB Hammer Curls:
1 x 12, 1 x 15 @ 40 lbs.

Day 21: rest

Day 22:

Run 1 mile in 8 minutes
Sprint 1/4 mile
Jog 1/4 mile in 2 minutes
Sprint 1/4 mile
Jog 1/4 mile in 2 minutes
Sprint 1/4 mile
Jog 1/4 mile in 2 minutes
Sprint 1/8 mile
Jog 1/8 mile in 1 minute

This is all without rest between the jogging and sprinting.

Day 23, 24: off

Day 25:

Incline Press: 305 x 2, 295 x 1
B. Rack Lockouts: 4 x 6 @ 365
C. Decline DB Extensions: 1 x 8 @ 45, 2 x 8 @ 50
D. Chest Supported Rows: 1 x 6 @ 2 45 lbs. plates and 25 lbs. plate, 3 x 6 @ three 45 lbs. plates

Day 26:

Jog 1 mile in 8 minutes
Sprint 1/4 mile
Jog 1/4 mile in 2 minutes
Sprint 1/4 mile
Jog 1/4 mile in 2 minutes
Sprint 1/4 mile
Jog 1/4 mile in 2 minutes

Total 2 1/2 miles

Day 27:

Situps: 5 sets of 30 seconds with 30 seconds rest: 24, 24, 23, 22, 22
Bench Press: 185 lbs. x 29, 20
JM Press: 2 x 6 @ 125, 2 x 6 @ 115
Pull ups: pyramid, 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1
Push ups: 1 x 33

Days 28, 29: Rest

Day 30:

Floor Press: worked up to 335 x 1
Rack Lockouts: 375 x 4, 2 x 6 @ 365, 1 x 10 @ 315
Decline DB Extensions: 4 x 8 @ 50 lbs.
Chest Suppoted Row: 2 x 8 @ 3 plates, 2 x 6 @ 3 plates and a 25 lbs. plate
Pullups: 1 x 8

Day 31:

Jog 1 mile
Sprint 1/4 mile
Jog 1/4 mile
Sprint 1/4 mile
Jog 1/4 mile
Time: 15:25

Day 32:
Deadlift: 475 x 2, 315 x 8
Leg Curls: 5 x 5
Rack Pulls: 3 x 5 @ 405
Pullups: 1 x 12, 1 x 8

Day 33:

Swam (like a rock) laps.

Lets just say I have a ton of work to do if I’m ever going to make it through BUD/S! It’s like this though: Everyone’s gotta start somewhere, and I damn sure didn’t start out deadlifting 500. With work, it’ll come.

Day 34:

Situps: 5 x 30 seconds- 28, 28, 25, 25, 23
Bench Press: 185 lbs, 1 x 30, 1 x 17
JM Press: 3 x 6 @ 125, 1 x 6 @ 115
Pyramid Pullups: 1, 2, 3, 4, 5, 6, 7, 8, 6, 5, 4
Pushups: 1 x 37

Day 35:
Swam

Day 36:
rest

Day 37:

Floor Press: 335 x 2, missed the third

Rack Lockouts: 1 x 5 @ 370, 3 x 5 @ 365

Chest Supported Rows: 3 x 6 and 1 x 12 @ 3 plates and a quarter plate

Pullups: 1 x 11

DB Biceps Curls: took 3 minutes and did 6 x 6 with 40 lbs.

DAy 38: hungover, didn’t do anything except go to class. LOL.

Day 39:

A. Speed Bench, 50%: 8 x 3 @ 195
B. Speed Rows, 50%: 8 x 3 @ 125
C. Box Squats, 50%: 8 x 2 @225

Day 40:

Swam

Day 41:

Swam

Weightroom-

A. DB Bench Press: 1 x 25 @ 70, 1 x 22 @ 60
B. Pullups: 3 x 10
C. Squats: 2 x 25 @ 135
D. DB Curls: 3 x 12 @ 40
E. Triceps Pressdowns: 3 x 12
F. Leg Curls: 3 x 12@10

Days 42 and 43:
Swam

Day 44:

A. Good mornings: worked up to a 3 rep max of 275
B. Close Grip Bench Press: worked up to 3 rep max of 285, probably could have gotten another one.
C1. Stiff Legged DB Deadlift: 10 x 3 @ 95
C2. Bent Over Rows: 10 x 3 @ 185
D1. Flat Skull Crushers: 10 x 3 @ 125
D2. Preacher Curls: 10 x 3 @ 40 on each side.

Took 70 seconds rest in between pairings of exercises C and D.

Day 45:

I bought the Total Immersion book and began practicing drills at the pool today.

Today’s running:

I switched it up a bit today. I’m trying to improve my 2 mile to 12 minutes by the end of the year. Alwyn Cosgrove’s endurance article at his website is where I got this new routine.

It’s basically training to run faster and not just being able to keep going. You divide the distance that you want to run by 3 or 4 and do that number of sets, resting enough time to recover in between. You improve your endurance by decreasing your rest time each week.

Today’s running looked like this:

Set 1- 2:57
Rest 2:40
Set 2 - 3:06
Rest 2:40
Set 3 - 3:25
Rest 2:40
Set 4 - 3:33
Total time = 13:01

Day 46:

Speed Bench: 8 x 3 @195
Speed Box Squat: 8 x 2 @ 235
Power Cleans: 4 x 6 @ 155 with only about 40 seconds rest
D1. DB Triceps Extensions: 4 x 6 @ 50
D2. Barbell Curls: 4 x 6 @ 105 (75 seconds between pairings)

I only rested 40 seconds on the power cleans because the gym was closing and I had to hurry.

Day 47:

Pool in the AM (worked on the Total Immserion drills)

Ran in PM

Set 1 of 800 meters - 3:20
2- 3:14
3 - 3:19
4 - 3:03

Total - 12:58
Rested 2:40 between sets

Day 48:

Swam in the AM

Weighroom in PM-

A. Pushups, 3 sets of 1 minute max…got 64, 52, and 41
B. Situps, 5 sets of 30 seconds
C1. JM Press: 3 x 12 @115
C2. DB Curls: 3 x 12 @ 40
D. Leg Curls: 3 x 12 @ 12.5
E. did two sets with 6 reps of each exercise with 95 lbs. on the following complex-
Deadlift
Romanian Deadlift
Bent Over Rows
Power Cleans
Front Squats
Push Press
Back Squats
Good Mornings

The complex put my dick in the dirt. I was supposed to do 4 sets with 90 seconds rest between but only managed 2. Any more than that and I wouldn’t have been able to drive home, seriously.

Day 49 and 50:

Swam

Day 51:

Squat - 8 x 1 @ 365
Close Grip Bench - 4 x 1 @ 270, 3 x 1 @280, 1 x 2 @ 290
Pushups: 5 sets of 1 minute max with 1 minute rest between
Situps: 5 sets of 30 seconds max with 30 seconds rest between
Pullups: Pyramid up one rep at a time to 8 reps, back down to 1 rep.