Training log Week of January 15th

Week 1

Monday

Squats and Run

Squats:

455 x 5

315 x 3 x 10 (Three sets of Ten)

Interval Run

6 minute warmup @ 12:00/mile pace then 10 rounds of 60 seconds @90% and 60 seconds walking and a 6 minute cooldown @ 12:00/mile.

3.13 Miles with average paces of 10:17/ 9:51/ 10:22 per mile

Tuesday

Rowing and JiuJitsu

 

5165m row

5 minute warmup and cooldown with 4 x 500m sections and 2 minutes easy rowing between

Wednesday

Bench

All reps paused:

315 x 4

225 x 3 x 10

Flat bench Dumbbell flys 2 second pause in the stretch position

50 x 10

40 x 2 x10

Seated rows rows

2 plates x 5 x 10

Pullups

4 x 5

 

Thursday

Outdoor run and JiuJitsu

40:30 for 3.17 miles @ 12:47

Gi class, worked on guard passing

 

Friday

Deadlifts – Rep test day

455 x 1

350 x 14

Pullups

4 x 5

Some curls, seated preachers and incline dumbbell

 

Saturday

Long run

1:00:50 over 3.75 miles @ 16:14/mile at PC Park – snow covered trails

Training Log Update Week of January 8, 2018

2018.

A New Year with no new training goals….

Why?

I’m still training for the completion of the 600lb squat, 6 minute mile run, and 600lb deadlift Challenge.  The goal is to complete all of these feats on the same day. It’s a tall order and I’m still training to get there.

So far my best performance on the same day is a 525lb squat, a 7 minute mile, and a 535 deadlift.  In training on separate days I have hit a 550lb squat, a 6:36 mile, and a 585 deadlift. Close, but not quit there….

So, this year I am continuing on. I’ll log my training and progress and one day the successful completion of this challenge.

Week 1

Monday

Squats and Run

Squats:

405 x 1

275 x 5 x 10 (Five sets of Ten)

Interval Run

6 minute warmup @ 12:00/mile pace then 10 rounds of 60 seconds @90% and 60 seconds walking and a 6 minute cooldown @ 12:00/mile

Tuesday

Track Run and JiuJitsu

3 mile progression run

Mile 1 @ 9:21

Mile 2 @ 8:46

Mile 3 @ 8:33

Great No-gi class working on Kimura variations and finished with 4 hard rolls.

 

Wednesday

Bench and Krav Maga

All reps paused:

315 x 3

200 x 5 x 10

T-bar rows

2 plates x 5 x 10

Pullups

4 x 5

Krav Maga – Choke defenses, front kicks, boxing combinations

 

Thursday

Outdoor run and JiuJitsu

37:18 for 3 miles @ 12:26

Gi class, takedowns and back tack with choke subs from top turtle

 

Friday

Deadlifts

455 x 5

315 x 3 x 10

Pullups

4 x 5

 

Saturday

Long run

1:06:43 over 3.29 miles @ 20:17/mile at PC Park – snow covered trails