It has been over a year since a post. I have finished some mile stones and now have some extra time to document my training. SInce my post, I have continues to train for strength and endurance. I have made some good strength gains and completed a local road marathon on my usually low running milage.
I have some large goals for the year and have been trying to find a good way to document them. More to follow
1/18/13
12/26/11
December 19 - 24 Training
Monday - Run planned that did not happen
Tuesday - Upper Body Strength Training
Floor Press - ( bodyweight x max reps ) 175x8, 175x6, 175x8, 175x7
Pull Ups - 12, 10,10,10
Ring Dips - ( with 3 second static holds top/bottom ) 7,4,4 ( got weak real quick )
Weighted Close Grip Pushups - 30 pounds x 15, x8
Friday - Trail Run 4.4 miles in 49:00 Ran hard and fast up and down hill. Its fun attacking hills and technical sections of trail knowing that I do not have to run for 3 more hours. Fast technical trail running is very fun!
Saturday - Lower Body Strength Training
Thruster - 95x5, 95x5, 95x5, 95x5, 95x5
KB front squats # 35's - 12, 12, 12
Strict Deadlifts - 185x5, 205x5 ( working on better form which equals less weight )
KB windmills 2x5 with # 35
KB Pass Between the Legs 2x25 with # 55
Not a great week of train but acceptable with the work and holiday schedule. My plan is unfolding for the upcoming year and it is always exciting to watch it unfold or for me to keep changing it. Next week should be almost on track and then the following I should be there..............
Tuesday - Upper Body Strength Training
Floor Press - ( bodyweight x max reps ) 175x8, 175x6, 175x8, 175x7
Pull Ups - 12, 10,10,10
Ring Dips - ( with 3 second static holds top/bottom ) 7,4,4 ( got weak real quick )
Weighted Close Grip Pushups - 30 pounds x 15, x8
Friday - Trail Run 4.4 miles in 49:00 Ran hard and fast up and down hill. Its fun attacking hills and technical sections of trail knowing that I do not have to run for 3 more hours. Fast technical trail running is very fun!
Saturday - Lower Body Strength Training
Thruster - 95x5, 95x5, 95x5, 95x5, 95x5
KB front squats # 35's - 12, 12, 12
Strict Deadlifts - 185x5, 205x5 ( working on better form which equals less weight )
KB windmills 2x5 with # 35
KB Pass Between the Legs 2x25 with # 55
Not a great week of train but acceptable with the work and holiday schedule. My plan is unfolding for the upcoming year and it is always exciting to watch it unfold or for me to keep changing it. Next week should be almost on track and then the following I should be there..............
12/22/11
December 11-16
Great week of training
Monday - 3.5 mile run with 2@ 8:45 pace.
Tuesday - Worked up to 1RM on Power Clean - 115x4, 135x4, 155x2, 165x1, 1745x1
Hand Stand Pushups - 6,5,5,5
Dips with 20 lb weight vest - 8,8,8,8
King Pullups - 5,5,5
KB Snatch # 55 10:00 minuets total 60 reps
Wednesday- Light core work, abs and bridging.
KB windmill core exercise and Jumping Muscle ups
Thursday - Run 2.5 miles with 4x400m (1:45) average split
Friday - Power Snatch to Over head Squat - 65x8, 95x3, 95x3, 95x3
1 Leg Squats (pistole) - 5, 4, 3, 3 Left and right leg all unassisted. Then did one set of 11 left
and right leg assisted
KB swings # 55 3x20
Monday - 3.5 mile run with 2@ 8:45 pace.
Tuesday - Worked up to 1RM on Power Clean - 115x4, 135x4, 155x2, 165x1, 1745x1
Hand Stand Pushups - 6,5,5,5
Dips with 20 lb weight vest - 8,8,8,8
King Pullups - 5,5,5
KB Snatch # 55 10:00 minuets total 60 reps
Wednesday- Light core work, abs and bridging.
KB windmill core exercise and Jumping Muscle ups
Thursday - Run 2.5 miles with 4x400m (1:45) average split
Friday - Power Snatch to Over head Squat - 65x8, 95x3, 95x3, 95x3
1 Leg Squats (pistole) - 5, 4, 3, 3 Left and right leg all unassisted. Then did one set of 11 left
and right leg assisted
KB swings # 55 3x20
12/13/11
New Programing New Direction
It seems I just do not have time to update my Blog daily. Since I train at least 4-5 days a week, I barely have time to do that. I will be tracking my training in notebooks like before and trying to update my blog weekly.
I am cutting the miles way back until September 2012 and focus on shorter faster running in addition to more strength training. Other priorities have to take the place of long runs until next fall. Hope to be in a place to start a train up for a major race in 2013.
I am not sure if anyone reads this blog or gets any motivation from it as I get from others I read but at least it motivates me.
Looking forward to a strong/fast 2012. More to follow.......................
I am cutting the miles way back until September 2012 and focus on shorter faster running in addition to more strength training. Other priorities have to take the place of long runs until next fall. Hope to be in a place to start a train up for a major race in 2013.
I am not sure if anyone reads this blog or gets any motivation from it as I get from others I read but at least it motivates me.
Looking forward to a strong/fast 2012. More to follow.......................
11/22/11
November 22 Strength Training
15 foot rope climb x 5 ( 4.5 were arms only, got tired and used legs on the last)
Explosive Pullups with a 5 second hold at the top (with 20 lb weight vest) 3x5
Inverted Ring Rows - 3x10
Hand stand Push ups - 3 x 6-10
Ring Dips - 10, 10
Finisher: Over Head KB throw (55 lb) x 5
Lateral Medicine Ball Throws ( 20 lb ) 10 left and 10 right
Standing sled pull 135 lb x 100 feet
Explosive Pullups with a 5 second hold at the top (with 20 lb weight vest) 3x5
Inverted Ring Rows - 3x10
Hand stand Push ups - 3 x 6-10
Ring Dips - 10, 10
Finisher: Over Head KB throw (55 lb) x 5
Lateral Medicine Ball Throws ( 20 lb ) 10 left and 10 right
Standing sled pull 135 lb x 100 feet
11/21/11
November 20th Light Strength Training
Flat Bent Leg raises - 3x30
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
Straight Bridge - 2x20
Hand Stand Holds - 1:00 x2
Pistol progression
KB snatch # 35 and # 55 - 5:00/ 50 reps
Mobility work on the roller
November 19th Strength Training
Warm up with pushups
Press # 95 5x4
Ring Pullups (with false grip) 3x3
Dips with 25 lb weight belt 3x5
Pull ups / Hand Stand Push Ups Superset - 4x4
Strength still feels off. In that recovery window but improving. Next week really going to open it up
Press # 95 5x4
Ring Pullups (with false grip) 3x3
Dips with 25 lb weight belt 3x5
Pull ups / Hand Stand Push Ups Superset - 4x4
Strength still feels off. In that recovery window but improving. Next week really going to open it up
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