T Nation

Strength Training for Ultramarathon


#21

8/25
7AM
Run 14.03 in 1:43:42 ~ 7:23 pace

8/27
DL: 380 x 3, 385 x 3, 390 x 3, 405 x 2, 415 x 2, 455 x 1
Front Squat: 185 x 4, 195 x 3, 205 x 2, 220 x 2, 230 x 1, 240 x 1, 220 x 1,
Incline: 185 x 5, 185 x 4, 185 x 4, 185 x 4, 200 x 2, 165 x 8
Cable Abs: 130 x 18 x 5 sets
Stretch


#22

8/28
5AM
Run 7.48 in 58:18 ~7:48 pace, 497 ft elevation gain

8/29
515AM
6.56 in 53:05 ~ 8:05 pace

8/30
Move

9/1
8AM
Squat: 225 x 8, 255 x 3, 265 x 3, 275 x 3, 295 x 2, 305 x 2, 315 x 1
Incline: 185 x 5 x 2 sets, 185 x 4 x 2 sets, 200 x 2 x 2 sets
Deadlift: 385 x 3, 390 x 3, 395 x 3, 410 x 2, 420 x 2, skipped planned set of 460 because I was combining the Squat workout with deadlifting this week and the 420 felt slow and like technique was starting to slip.
Chest Supported Rows: 135 x 8 x 5 sets
Back Exts: 45 x 20 x 5 sets
Stretch

9/2
8 AM
12.02 in 1:30:09 ~ 7:30 pace, this is the most consistent long run I’ve ever had.
2.22 cool down job ~8:30 pace


#23

Busy week, which included a move and running the Blue Ridge Relay. So here’s the updates from the past week or so.

9/4
7AM
Deadlift: 385 x 3, 390 x 3, 395 x 3, 410 x 2, 420 x 2, 460 x 1
Front Squat: 185 x 4, 195 x 4, 205 x 2, 220 x 2, 230 x 1, 220 x 1
Chest Supported Rows: 135 x 8 x 5 sets
Back Exts: 45 x 20 x 5 sets
Cable Abs: 100 x 20, 150 x 12, 150 x 12
Rope Cable Kneeling Pull Downs: 150 x 12 x 3 sets
Stretch

9/5
515AM
Run 6.31 in 53:29 ~8:09 pace

9/7 - 9/8 Blue Ridge Relay - 210 miles, 9 man team, 8th runner
Leg 8 (1/4): 415PM - 3.50mi in 22:39 in ~6:28, 107 ft elevation gain
Leg 17 (2/4): 1035 PM - 2.91mi in 19:53 ~6:49, 249ft elevation gain
Leg 26 (3/4): 330AM - 4.30mi in 32:01~7:27, 531ft elevation gain
Leg 35 (4/4): 1021AM - 4.07mi in 37:42 ~9:15, 1038ft elevation gain

The team finished 7th overall, was the 1st 9 man team (only 12 man teams beat us) and we were 3rd in the open category. Overall time was 24:11. The team was super fast as I was the slowest on the team.


#24

9/10
945 AM
Run 5.57 in 40:36 ~ 7:17 pace, 430ft gain

9/10
310 PM
Deadlift: 390 x 3, 395 x 3, 400 x 3, 415 x 2, 425 x 2, 445 x 1, 435 x 1, 405 x 1
Front Squat: 185 x 2, 205 x 1, 215 x 1, 215 x 1
Back Exts: 45 x 20 x 3 sets
Cable Abs: 110 x 20, 120 x 18 x 4 sets
DB RDL: 45 x 12/side x 4 sets
Stretch


#25

9/11
250 PM
Pull ups: bwt x 22, bwt x 12
Incline: 185 x 5, 185 x 4, 185 x 4, 185 x 4, 195 x 1 (Incline felt horrible today; everything was heavy)
1 Arm DB Rows: 115 x 8 x 5 sets
Seated Rows: 175 x 8, 160 x 8 x 3 sets
Cable Lateral Raises: 20 x 15 x 3 sets
Kneeling Rope Pull Downs: 140 x 20, 180 x 8 x 3 sets
OH Tri Ext: 80 x 12, 80 x 12, 70 x 15
Stretch


#26

9/13
430PM
Squat: 225 x 8, 260 x 3, 270 x 3, 280 x 3, 300 x 1, 300 x 0 -> was supposed to hit 300x2, 310 x 2, 325 x 1, but nothing felt right today
Squat: 225 x 5 x 4 sets
Horizontal Back Ext: bwt x 18, 25 x 10 x 4 sets, bwt x 18
Seated Calfs: 90 x 15 x 3 sets
Cable Abs: 80 x 15 x 2 sets -> 0 - Pause - 0 Tempo

9/14
6AM
Run 8.21 in 1:01:23 ~7:29/mi, 675 ft elevation gain


#27

9/15
7AM
OHP: 115 x 3, 120 x 3 x 3 sets, 125 x 3 x 2 sets, 130 x 3 x 2 sets
OHP: 145 x 1, 160 x 1 -> This is my new working max for OHP.
Chest Supported Rows: 135 x 8 x 3 sets, 140 x 8 x 2 sets
DB Flys:55 x 12, 60 x 8, 65 x 8, 65 x 8
Seated Calfs: 90 x 15 x 3 sets
Machine Seated Rows: 100x 15, 115 x 12 x 2 sets, (115 x 6, 100 x 6, 85 x 6, 70 x 6, 55 x 6, 40 x 6)
Horizontal Back Exts: bwt x 10 x 3 sets
Kneeling Rope Pull Downs: 80 x 12 x 3 sets
Cables Abs: 80 x 14 x 3 sets
Stretch

9/16
845AM
DL: 395 x 3, 400 x 3, 405 x 4, 420 x 2, 430 x 2, 465 x 1
Front Squat: 185 x 5, 205 x 1, 220 x 1, 230 x 1, 210 x 1
Hack Squat Machine (weight per side): 45 x 15 x 2 sets, 70 x 12 x 2 sets
Sissy Squat Stand: bwt x 10 x 4 sets
Horizontal Back Ext: bwt x 18, 25 x 10 x 4 sets, bwt x 18
Rope Cable Abs: 87.5 x 12 x 2 sets
Standing Calfs: 90 x 15, 140 x 12 x 2 sets
Stretch

9/18
645AM
Run 7.0 in 52:34 ~7:29 pace

9/19
640AM
Run 8.0 in 57:52 ~7:13 pace