Sam's Intermiedate Log w/ Cardio for Military

[driveclimbslide]

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

[driveclimbslide]

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.

[driveclimbslide]

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.

[driveclimbslide]

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

[driveclimbslide]

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.

[driveclimbslide]

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.

[driveclimbslide]

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.

[driveclimbslide]

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.

[driveclimbslide]

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#.

[driveclimbslide]

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.