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Thread: Sam's Intermiedate Log w/ Cardio for Military

  1. #1
    Join Date
    Dec 2012
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    North Carolina
    Posts
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    Default Sam's Intermediate Log w/ Cardio for Military

    • starting strength seminar december 2024
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    I've been running the SS novice program for a little over two months now and have lost quit a bit of my running speed. In addition, I now have morning PT that I have to attend. I designed this template to see the best way to work around the morning runs/rucks/calisthenics and still get stronger.... and faster. My body just couldn't keep up doing SS and the running. AM sessions are almost always some sort of run but I can generally run at my own pace. The run is always followed by calisthenics.. pushups and abs. Unfortunately, AM will be entirely random and unstructured except that Friday is always a ruck. That's the reason why I shifted the basic TM template to the left a day.

    The point of this program is to primarily develop maximal strength and power, with the secondary goal to develop speed and endurance for running fast up to 5 miles, and rucking fast up to 12 miles.

    I used aerobic zones to denote intensity for non-strength exercises:
    Z1 Active Recovery
    Z2 Aerobic Threshold
    Z3 Tempo
    Z4 Sublactate Threshold
    Z5a Lactate Threshold
    Z5b Aerobic Capacity
    Z5c Anaerobic Capacity

    The Template

    Sunday
    PM
    5x5 Squat @90% 5 Rep Max
    5x5 Bench @90% 5 Rep Max
    1x5 Deadlift

    Monday
    AM
    Easy Run, Z2
    3-6 miles
    Various Calisthenics

    PM
    3xMax Pull/Chin
    3xMax Dips

    Optional: 20min bike, Z1 Recovery

    Tuesday
    AM
    Fartlek, Z2-Z5a
    Example: 15min Warmup, 5x2min Z5a, 1min Z2 rest, 10+min cooldown
    Various Calisthenics

    PM
    2x5 Squat @80% 5 Rep
    3x5 Press
    Progressive Power Clean Triples to Max, volume at 90%

    Wednesday
    AM
    Tempo Run, Z3
    3-6 miles
    Various Calisthenics

    PM
    3x5 or Max Weighted Pull/Chin
    GHD Work
    Deadlift Accessory Exercise: Rack Pull/Blocks, Good Mornings, Roman Deadlifts, etc.

    Thursday
    AM
    Track Workout
    Example: Warmup, 6x400 Z5b, 4x800 Z5b, 2x1200 Z5b, cooldown

    PM
    1x5 Squat
    Speed bench @ 50-60% 1Rep. Triples on the minute for 10 minutes as fast as possible
    Light power clean or snatch work

    Friday
    AM
    Ruck @35-75lbs
    4-12 miles Z3 Steady state

    PM
    Bike or Row for 20-30 min, Z1 Recovery

    Saturday
    Rest

    If I could have it my way, I'd sleep in Monday and bike that night. Tuesday would alternate between track work and Fartleks and Thursday would be recovery. I'm expecting Sunday's squat volume is going to be too much for the rest of the week and might drop to 4x5, 5x4, or 4x4 if fatigue is too much. Key to this program is maximizing recovery and flexibility. What happens in the morning can affect the rest of the program so I need to pay attention to what my body tells me.

    Goals, what's a program without goals:

    5Reps - Start - Goal
    Squats - 305 - 405
    Bench - 215 - 300
    Deadlift - 365 - 500

    3Reps
    Power Clean - 205 - 300
    Power Snatch - 135 - 225

    Body Weight 200 215 @ ~12%

    2 mile Run: 12:30 ~ 6:15/mile
    5 Mile Run: 32:30 ~ 6:30/mile
    12 mile Ruck @55lbs: 2:06:00 ~ 10:30/mile
    Last edited by driveclimbslide; 02-22-2013 at 05:13 PM. Reason: Dammit, I can't even spell the title correctly

  2. #2
    Join Date
    Dec 2012
    Location
    North Carolina
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    Default

    Friday - 2/22/2013

    AM
    4 mile ruck @ 58lbs.
    43:33 at 10:53/mile
    Average HR = 165bpm. Max HR = 175

    Dirt Road, gently rolling hills. Ran everything except steep hills that caused HR to spike. Resumed running before hill crest to save some time. Need to get more conditioned in order to push pace on the flats.

  3. #3
    Join Date
    Dec 2012
    Location
    North Carolina
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    Default

    Sunday - 2/24/2013

    PM
    BW - 198.4

    Squats - 310x5x5 (PR)

    Bench - 195x5x5

    Deadlift - 360x1... grr

    It was a ballsy move to add 5lbs to my last 3x5 squat for this week's volume day and I paid for it in the deadlift. The extra ten squats smoked me. Hopefully I can make up for it on Wednesday. I'll plan on heavy rack pulls from below the knee. Once I adjust to the new format I'll have to keep an eye out if it's still ok to do heavy deadlift Sunday or move it around.

  4. #4
    Join Date
    Dec 2012
    Location
    North Carolina
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    Default

    Monday - 2/25/2013

    AM
    2 mile jog, easy. 146bpm average.

    PM
    Visit to the chiropractor... ahhh.
    Pullups - 11, 11, 9 plus 2 kipping
    Ring Dips - 10, 8+2 kipping, 8+2 kipping

  5. #5
    Join Date
    Dec 2012
    Location
    North Carolina
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    Default

    Tuesday - 2/26/2013

    AM
    4 mile Fartlek. 15 min warmup @ 145bpm, 5x2mins @ 180bpm with 2 min jogging rest. Jog remainder.

    PM
    BW - 198.8
    Squats (Light) - 250x5x2
    Press - 130x5x3
    Power Cleans - 115x3, 135x3, 165x3, 185x3, 210x3 (PR), 215 miss, 190x3, 135x3

    Squats kinda felt heavier than I thought they would but my legs are wrecked from the morning's run. My power clean form needs some work. Thinking I should get some coaching soon. Definitely not as explosive on the second pull as I should be. Back is somewhat rounded at the setup, and I can never seem to shoot my elbows. Le sigh.

  6. #6
    Join Date
    Dec 2012
    Location
    North Carolina
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    Default

    2/27/2013
    AM
    Rest

    PM
    45x20x3 GHD sit-ups
    BWx15x3 Back Extensions

    2/28/2013
    AM
    4.7mi moderate hilly run @ 161bpm avg. 41:03

    PM
    Squats - 315x5 (PR)

    Bench - Speed bench. Triples on the minute x 10 @120lbs

    Power Snatch - Doubles at 75, 95, 115, 135, 145 (PR), Single at 150 (PR)

    Finally got my triple plate squat. Was the first goal I set when I began starting strength in December. Stoked. Power snatch were fun but I went a little too fast and was tired by the time I did 150. Gonna go a little slower next time and push the weight.

  7. #7
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    Dec 2012
    Location
    North Carolina
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    Default

    3/1/2013
    AM
    6 mile ruck @58lbs
    1:03:13 at 10:32/mile
    No hr but estimate 168

    Felt way more tired for this one. Could have been yesterday's run or that I shaved off 20s/mile. Goal pace was 10:45 so I rocked it. Going to look into nutrition for longer rucks.

  8. #8
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    Location
    North Carolina
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    Default

    3/4/2013
    AM
    20 min easy jog

    PM
    BW - 197

    Squats - 315x5x2, 295x5

    Bench - 200x5x5

    Deadlift - 365x5

    Volume squats need to get toned down. I'll shoot for a solid 5 rep this week so I can find the proper work weight.

  9. #9
    Join Date
    Dec 2012
    Location
    North Carolina
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    Default

    3/9/2013

    This week has been all fucked up. Too much running and stupid stuff. Only thing productive has been setting a 1 rep squat at 330#. So that's cool. Next week won't be any better.

    Edit: Tried for a 1 rep deadlift and hit 405#.
    Last edited by driveclimbslide; 03-09-2013 at 04:11 PM.

  10. #10
    Join Date
    Dec 2012
    Location
    North Carolina
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    starting strength coach development program
    As predicted, this week is a bunch of crap. Did some weighted pullups and more power cleans. Hit 215# for a PR. Next week should resume like normal.

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