Looking swole man!
Thanks! Quality reps, lots of quality reps have made the difference.
11/17/2017 - Track Run
Warm up
Leg swings, front and side, 3 lap walk
1 Mile Run: 6:07 PR (-.18)
5 lap walk
2x40 steps lunges
Captain Morgan side planks
RKC Single Arm Planks
Had to spit for an entire lap walking after I ran that, which means that was…max. Previous PR was 6:25, and in notes it said it was a hard run. Big progress has been made. I’m very close to all of the running goals. Very far from the lifting goals though. Will shift gears to maintaining running this winter, and work on gaining probably 10-15lbs of clean mass which should do wonders for the lifts. Just got to keep the body intact.
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You must of been drenched. I started sweating just reading that lol.
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11/19/2017 - 1A8’s - Home Gym
Warm-up
90/90 hips + active work, bear to cobra, open shoulders, ankles, band glute circle walks, goblet squats and bottoms up kb presses
Beltless Hi Bar Back Squat
45x2x5, 95x5, 135x5, 175x3, 195x2, 165x5x8
-with-
Hand Release Pushups 5x15, Bottoms Up KB Presses
Spoto Bench Press
135x5, 175x2x10, 180x10
-with-
Standing Single Arm Band Rows
4x20
Single Leg RDL
18x20, 26x2x15, 44x15
-with-
Captain Morgan Side Planks 2x5/5, Front Single Arm/Leg RKC Planks
Barbell Curl
45x3x34
-with-
Lying KB Ext
26x3x34
Hip felt pretty damn good. Exciting. Obviously little bitch weight, but that’s what it’s going to take to repattern, mobilize and strengthen my problems. Still have work to do, but moving in the right direction.
Everyone in my house is sick as shit, so no telling what’s brewing in me. Been one thing after another as my 4 year old has started school.
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11/20/2017 - Track Run - 2 Mile Test
Warm-up
Leg swings, front and side, 1 lap walk
2 Mile Run: 13:46 PR (-:41!) - Goal Achieved
Mile 1: 6:57
Mile 2: 6:49
2 lap walk cool down
Captain Morgan side planks 2x5/5
Single arm/leg front RKC planks
Felt good physically today and schedule was favorable, so around Noon I decided I was going to attempt the 2 Mile 14:00 goal. Hard run, no doubt, but accomplished it with some room to spare. I have no interest in running the 2 Mile any faster than 14:00, so this is in long-term maintain mode for me.
This leads me to something I’m very excited about: it’s time to put some weight on. I’ve got a defined 6 pack (bro!) 24 hours a day right now, and I’m not married to it whatsoever. I’m right at 190 waking most days. My goal is to start with 4 cups oatmeal with peanut butter and 2 apples broken into two separate meals per day. This will be part of my 10am and 3pm snacks, that will now be full meals. This will be an added 1200 clean cals or so per day. Goal is to put on a good 15-20lbs, then reassess. I have a feeling it’ll come on quick, as I’m lean, and it’s been awhile since I’ve been in a consistent surplus. This is the perfect time, as my running goals are way ahead of schedule, my body is getting healthy (hips), and it’s time to prioritize weight on the bar. Really looking forward to this phase. I’ll reassess at 200lbs, then again at 210lbs.
2 Likes
11/21/2017 - 1B8’s
Warm-up
Bear to cobra, open shoulders, 3 way rc’s, 90/90 hips + active work, goblet squats and bottoms up kb presses
Bench Press
45x2x10, 95x5, 135x5, 185x5, 205x3, 225x3, 190x5x8
-with-
T bar Rows 90x5x10 / chest support rev fly 10x20, 15x20
Tempo Hi bar beltless Squat + Pause
175x10x2
-with-
Dips
10x10
Suitcase Carry
60x3x100 steps
-with-
Hanging Leg Lifts
3x15
Good girl/Bad girl
100x2x20
This workout was a day early. Missed a meal today, no bueno. Will bump to 195 next week on bench. Will stick with 175 on the squat form work day for this 4 week cycle. Had some really good squat reps today, but still had some where I got out of position and felt a minor hip pinch. All the squat reps were fast and powerful, but it’s clear as day when I lose pelvic position.
2 Likes
11/24/2017 - 1C8’s
Warm-up
Open shoulders, bear to cobra, 3 way rc’s, active hips, goblet squats and bottoms up kb presses
OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 110x5x8
-with-
Chins 5x8 and Chest Supported Rev Flys 12.5x3x15
RDL
45x2x5, 95x5, 135x5, 185x5, 205x3x8
-with-
Paused Inc DB Press
60x15, 60x12+3, 55x12+3
Single Leg Press
15/15, 90x3x15/15
-with-
Laterals
15x4x15
DB Curl
12.5x100 ouch pump
-with-
Decline DBs Ext
17.5x60+30+10
Captain Morgan Side Planks and Adductor Ab Wheel
Now that I consciously know optimal pelvic positioning and couple with clamping my ribs down, my back feels indestructible. Beltless RDL is ready to be loaded with more weight, for sure. Also, hip clicking stops on RDL when I keep my glutes engaged and knees out (not excessively) over my toes. I was losing posterior engagement in the movement. Body felt great today. 115 next week on OHP 5x8. Also, my quads have gotten stronger! Single Leg press was easier today than last time! Will add 10lbs per side next time.
2 Likes
Good to see everything is moving forward nicely. Good work brother!
1 Like
sick dude, got em`. 60s is no joke, sub 60 is fractions away - not sure if you’ve hit sub 60 since, will read through! Seems like you had lots of separation going into 200m, then they closed a little at 300m+. Young dude is moving too with that 66!
Also as far as “hanging on to what we have” goes, saw this guy recently, low volume runner/sprinter, huge progress:
55 years old, some crazy numbers. And I just got done watching this 45 year old drop a 29:51 10k on the road. We’ve got alot more in the tank lmao!
I’m a huge fan of the low volume approach, implies higher quality. I made a ton of progress with it last year. I’m also a fan of this high volume stuff i’m doing, but as more of a base building phase. I’m now shifting back into low volume and hoping to get some serious deload/peaking gains hah.
peace!!
1 Like
Thanks for the info! Yeah, if I can l hit and maintain my goals on 1-2 runs per week with walking as well, then that’s going to be the game plan. We’ll see though, I’m about to start a weight gain period. I’m about 192 morning weight right now, and plan to get to 205-210 to augment my lifting goals. Hope I can maintain the running times with the added weight. We’ll see. Any advice on that? Haha
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11/26/2017 - 2A8’s
Warm-up
Good girl/bad girl, 90/90 hips, open shoulders, 3 way rc’s, leg swings, Captain Morgan Side Planks, goblet squats and bottoms up kb presses
Beltless Hi Bar Back Squat
45x2x5, 95x5, 135x5, 165x5, 195x3, 215x2, 175x5x8
-with-
Hand Release Pushups
5x15
Spoto Bench Press
45x2x5, 135x5, 180x2x10, 180x9+1 (pussed out, no spotter)
-with-
Chest Supported DBs Row
50x10, 60x10, 70x3x10
Lying Leg Curl
80x15, 90x15, 80x15
-with-
Hanging Leg Lifts
3x20
Barbell Curl
45x50, 45x2x25
Decline DBs Tri Ext
22.5x50, 40x2x15, 40x2x10
Forgot to weigh in this morning. Will make sure im weighing in each morning and tracking. Everything felt good today. 215 felt fine on the hip…and light too. Still dialing in form, but making progress. Still get some hip pinch here and there, but it’s minor. Hell it might even just be in my head at this point. Back up to 185x5x8 next week on squats and will go to 225 for an over warmup.
1 Like
np!
Nice. Not sure about whether or not you’ll maintain, but the first step might be to not think you will get any worse by gaining 10-15 lb. You just never know. Odds are that longer distance will suffer, but shorter distance may actually improve. Whether or not short includes up to 2 miles, that’s the question hah. I would just keep doing what you’re doing, because it seems to be working well for you AND you have alot of things going on at once. You’ve probably just eased your way into something that’s most efficient for you, in the context of all the training you are doing. Since you are on a lower frequency for running, you just need to keep focusing on quality (which it seems like you do), that’s the key to low volume/low freq for sure.
Congrats on that 2 mile PR too, -41s? Huge.
peace!!
2 Likes
Thanks for that write up. Mental game…on point!
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11/27/2017: 188.6lbs
11/28/2017: 191.6lbs
My diet is very consistent day to day. So by just adding the oats (changed to 1 cup twice per day with fruit) and carbs with my bed time meal instead of only PRO, I think that should move the needle. If I’m not getting what I want from it, I’ll track the cals more closely.
I will be out of town Thur/Fri, so will be cramming in this week’s sessions today and tomorrow to complete the week. I expect to be very sore Thursday.
1 Like
11/28/2017 - 2B8’s
Warm-up
Open shoulders, bear to cobra, 90/90 hips, active hips, 3 way rc’s, leg swings goblet squats
Bench Press
45x2x5, 95x5, 135x5, 185x5, 225x3 paused, 195x5x8
-with-
Standing single arm cable rows & chest supported rev flys
Beltless Hi Bar tempo + Pause back squat
175x10x2
-with-
Dips
10x10
Suitcase Carry
60x3x100 steps
-with-
Single arm/Leg RKC planks
Bench with 195 this week was easier than 190 last week. Squat work felt better too. Hips felt good. This session feels like it’s just set up well rounded and is a great follow up to workout A. Almost like a recovery session for the lower body.
2 Likes
11/29/2017 - 190.2lbs
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11/29/2017 - 2C8’s - 190.2lbs
Warm-up
Good girl/bad girl, open shoulders, bear to cobra, 3 way rc’s, quick 90/90 hips and active hips, goblet squats and bottoms up kb presses.
OHP
45x2x5, 95x5, 115x5, 135x3, 115x5x8
-with-
Chins
5x9
RDL
45x5, 95x5, 135x5, 185x5, 210x3x8
-with-
Paused Incline DB Press
60x15, 55x2x15
Single Leg Press
15, 110x3x15
-with-
Laterals
15x2x20, 15x2x15
Machine Arms
Body is sore (in a good way), but all the work is done for this week. Head out of town tomorrow for a few days on business. Stuff felt a little heavy today, but that’s to be considered with 3 full body workouts in 4 days lol. Time to grow.
1 Like
11/30/2017 - 192.6lbs
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12/1/2017 - 189.8lbs
Warm-up
Leg swings, quick quad, 1 lap walk
6x200M Repeats (rest=200M walk)
Goal: all under 35s - Achieved
200M 1: 35s
200M 2: 32s
200M 3: 30s
200M 4: 32s
200M 5: 33s
200M 6: 34s
2 Leg Standing max Jumps (touch field goal upright)
x5
Standing 2 Leg Broad Jump
x5
Captain Morgan Side Planks directly into single arm/leg RKC front planks
3x5/5 + 1/1
Walking Lunges
2x50
Awesome track workout on a beautiful 70^ day. That 5th and 6th 200 was tough. Gassed. Feeling good. Those plank sets add up to about 2 mins per set single armed.
2 Likes
Jumps! Power! I’m excited!
Updates pending… Everybody is leaving me with these cliff hangers!
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