T Nation

Strength Training for Ultramarathon


#41

11/6
554AM
Run 6.01 in 45:56 @ 7:38 pace -> workout was .25 @5k pace, .12 recovery x 8

11/7
605AM
Pull Ups: bwt x 23, bwt x 12 x 4 sets
OHP: 125 x 10, 145 x 3 x 2 sets, 155 1 x 5 sets
KB Rows: 44 x 18 x 3 sets
Band Upright Rows: purple x 15 x 3 sets
DB Lateral Raises: 17.5 x 12 x 3 sets
DB Standing Tri Exts: 42.5 x 8 x 2 sets
Stretch


#42

11/8
6AM
Run 8.0 in 1:00:08 @ 7:26 pace

11/9
6AM
SSB Squat: 185 x 6 x 4 sets, 205 x 6
Deadlift: 385 x 2, 405 x 1
RDL: 245 x 8 x 3 sets
Stretch

11/9
415PM
Deadlift: 335 x 3, 385 x 2, 405 x 1, 425 x 1, 455 x 1, 405 x 1 x 4 sets, 385 x 1
Good Mornings: Green x 20 x 2 sets
Ab Wheel: bwt x 16 x 2 sets

11/10
Casually worked out throughout the day as I was working around the house
Pulls ups: bwt x 12 x 10 sets
Floor Press: 205 x 6, 225 x 4, 245 x 3, 265 x 1 x 2 sets, 245 x 3
Shrugs: 155 x 20, 205 x 18 x 4 sets
Dips: bwt x 10 x 6 sets
Plate Front Raises: 25 x 50

11/11
737AM
Run 7.0 in 54:23 @ 7:41 pace

11/13
605 AM
Squat: 225 x 4 x 4 sets
RDL: 245 x 8, 295 x 8 x 2 sets
Hurdle Drill: bwt x 4 x 2 sets
Ab Wheel: bwt x 16 x 3 sets
Stretch


#43

11/14
610AM
Squat: 245 x 6, 275 x 3 x 3 sets, 285 x 2 x 2 sets, 305 x 1 x 2 sets
Deadlift: 335 x 3 x 6 sets
Good Morning: green x 20 x 3 sets
Ab Wheel: bwt x 16 x 3 sets
Hurdle Drill: bwt x 4 x 2 sets
Stretch


#44

11/16
345PM
Deadlift: 335 x 4, 385 x 3, 405 x 1, 435 x 1, 475 x 1, 405 x 1 x 5 sets, 385 x 1
Safety Squat Bar Squat: 185 x 8 x 4 sets, 205 x 6 x 2 sets
G/M: green band x 20 x 3 sets
Ab Wheel: bwt x 16 x 3 sets

11/17
145PM
OHP: 125 x 10, 145 x 3 x 3 sets, 155 x 1 x 5 sets
OH Swiss Bar Tri Ext: 95 x 8 x 2 sets (Medium Grip), 95 x 3 x 2 sets (Narrow Grip)
Upright Rows: purple x 20 x 4 sets
KB Rows: 44 x 18 x 3 sets

11/18
907AM
Run Trails: 7.63 in 58:56 @7:43 pace

11/19
625AM
Front Squat: 135 x 5 x 5 sets
Sumo DL: 135 x 5 x 5 sets
Hurdle Drill: bwt x 4 x 2 sets
Stretch

11/19
410PM
Squat: 245 x 8, 275 x 3 x 2 sets, 275 x 4, 285 x 2, 285 x 3, 315 x 1 x 3 sets
1.5" Deficit Deadlift: 315 x 3 x 8 sets
Rotational Pullups: bwt x 4 x 2 sets, bwt x 3
G/M: green band x 20 x 3 sets
Ab Wheel: bwt x 16 x 3 sets
Ankle: 10 x 2 sets
Hurdle Drill: bwt x 4 x 2 sets
Stretch


#45

11/20
610AM
Run 6.04 in 45:38 @ 7:33 pace (.26 repeats x 8)

11/21
540AM
Deadlift: 335 x 10, 335 x 9, 335 x 8, 335 x 7, 335 x 6, 335 x 5, 335 x 4, 335 x 3, 335 x 2, 335 x 1
Standing Band Pull Downs: purple x 25 x 4
Dips: bwt x 15 x 4 sets
Rope KB Curls: 15 x 10 x 4 sets
Hurdle Drill: bwt x 4 x 3 sets
Stretch


#46

11/25
906AM
Run 10.62 in 1:57:47 @ 11:05 pace, 2,083ft gain

11/26
615AM
Run 4.11 in 32:16 @7:51 pace

11/26
415PM
Pull ups: bwt x 23, bwt x 12 x 4
OHP: 125 x 11, 145 x 1 x 2 sets, 155 x 1 x 2 sets, 165 x 1 x 2 sets, 155 x 1 x 3 sets
Dips: bwt x 15 x 4 sets
KB Rows: 44 x 18 x 4 sets
Upright rows: purple x 20 x 4 sets
Hurdle drill: bwt x 4 x 3 sets
Stretch


#47

11/28
618AM
Run 8.02 in 1:01:26 @ 7:40 pace; 5 min on, 2 min off x 5

11/29
615AM
Squat: 245 X 9, 275 x 3, 275 x 4 x 2 sets, 285 x 3 x 2 sets, 315 x 1 x 3 sets, 245 x 3 x 3 sets
Single leg KB RDL: 44 x 20 x 3 sets
Ab wheel: bwt x 16 x 2 sets
Stretch


#48

11/30
415PM
Run 6.05 in 52:01 @ 8:36 pace

12/02
643AM
Run 10.02 in 1:12:53 @ 7:16 pace

12/04
623AM
Run 8.02 in 59:47 @ 7:27 pace; 1 min on, 1 min off x 6; 2 min on, 1 min off x 3; 3 min on, 2 min off x 2; 6 min on x 1

12/05
605AM
Squat: 245 x 9, 275 x 4 x 3 sets, 285 x 3 x 2 sets, 295 x 2 x 4 sets
1.5 " Deficit DL: 355 x 1 x 8 sets (Super set with pull ups)
Pull ups: bwt x 5 x 8 sets (Super set with DL)
SSB G/M: 95 x 15 x 3 sets
DB Curls: 42.5 x 12 x 3 sets
Hurdle Drill bwt x 4 x 2 sets
Stretch


#49

12/06
350PM
OHP: 125 x 12 (pr), 145 x 3 (pr), 175 x 0 (failed attempt)

12/7
612AM
Run 7.39 in 56:00 @ 7:34 pace

12/7
350PM
DL 315 x 5, 385 x 4, 405 x 1, 435 x 1, 455 x 1 x 3 sets, 435 x 1 x 2 sets, 405 x 1 x 3 sets
SSB G/M: 95 x 15 x 3 sets
Stretch

12/8
704 AM
Run 14.51 in 1:54:30 @ 7:53; first 11 were solid, final 3.5 were bad. Should have ate breakfast.


#50

12/9
954AM
Run 5.00 in 40:26 @ 8:04 pace

12/10
610AM
Squat: 245 x 10, 285 x 3 x 3 sets, 295 x 2 x 2 sets, 315 x 1 x 4 sets, 295 x 1
1.5" Deficit DL: 355 x 1 x 10 sets (super set with pullups)
Pull Ups: bwt x 5 x 10 sets (super set with DL)
KB Single Leg RDL: 44 x 20 x 3 sets
DB Curls: 42.5 x 12 x 3 sets
Hurdle Drill: bwt x 4 x 2 sets
Stretch