John's training log

[Gottatri2lift]

April 10th and 11th workout - my buddy ditched me on Friday (April 9th) and I said fuck it.
April 10th
5x20 pushups and situps with :15 RI between rounds for time: 6:38

April 11th
Ran 1.97 miles for time: 16:34 FUCK YEAH

Cause for time to decrease drastically is unknown? Either 2 day rest or sprints on Thursday. Hoping for sprints on Thursday. Shifting running fartleks on Tuesday, Sprints on Thursday and base test on Saturday. Hope this works! Also going to shift training to late evening 2000 about 4-5 hours after the run. Increases my days off for better recovery and I think I can get better lifting instead of 2 days a week 5 days apart.

[Gottatri2lift]

APIRL 13TH WORKOUTS

1400 - 5x25 pushups and situps with :20 RI between rounds for time (9:21)
1500 - Ran :30 intervals (run / run faster / run / walk) x5
2000 - Lift
Squat: 135x1x5 / 225x1x5 / 275x1x3 / 315x3x5
Press: 45x1x5 / 95x1x5 / 115x1x3 / 135x1x2 / 175x3x5,4,4
GHR: 3x10
Chinups: 3x10,10,7

Slept like a rock!!! Completely spent - eating is the hardest part of this game.

I have to lose 1 to 2 inches off of my waist and get my 1.5 mile run time down to 12:15, complete 84 push ups and 101 sit-ups in 30 days.

[Gottatri2lift]

APRIL 15TH WORKOUTS

1500 - 5x25 pushups and situps with :20 rest for time (9:01)
1730 - Ran 4x400 (1:18, 1:19, 1:23 and 1:32) Ran 2x100 (17.5 & 17.3)
2000 - Lifted
Squat: 45x1x5 / 135x1x5 / 185x1x3 / 225x1x2 / 275x2x5
DeadLift: 135x1x5 / 225x1x5 / 275x1x3 / 315x1x2 / 345x2x5
Pull ups: 3x8/8/7

Slept like a rock!! Completely spent again. Did not bike to work on the 16th like I wanted because I am tired.

[Gottatri2lift]

APRIL 17TH WORKOUTS

1100 - 5x25 pushups and situps with :20 rest for time (8:33)

NO RUN - shins were hurting going up and down stairs and it is too easy for me to say fuck running. I am a pussy when it comes to running.

1430 - Lifted
Squat 45x1x5 / 135x1x5 / 225x1x3 / 275x1x2 / 325x3x5 (last set felt textbook)
Bench 45x1x5 / 135x1x5 / 185x1x3 / 235x3x5 (too easy)
GHR 3x10
Pullups 3x8

Figured out that if I do GHR on Saturday instead of Tuesday I can have more recovery time for the hamstrings. Also getting realistic about the running issue. I need to get 1.5 mile run under 12:53, but want it under 12:15. Going to start the diet and use a thermogenic (more placebo then anything) to lose the extra 2 inches off of the waist to easily pass the rope and choke measurements. I have 27 days left till judgement day. Going to run 1.6 miles on Tue, 2 miles on Thu and Sprints on Saturday and that is it. Fuck going for 3 miles or doing interval training, I don' t have the base. I 5x400 sprints at a time range is necessary instead of increasingly shitty times. Thinking 1:25 for 5x400 would be a good goal, we will see next Saturday.

Also shifted my Pushups and situps around. Fuck an increasingly larger quantity of pushups and situps, I want 101 situps and 84 pushups in 2 minutes each. So I think instead of working up to 6x30 situps and pushups I will be gearing the sets lower and the reps higher to better mimic the goal. So it would look something like this:
2 week ago was 5x20 = 100 :15 RI
1 week ago was 5x25 = 125 :20 RI
4/19 will be 4x30 = 120 :20 RI
4/26 week will be 3x40 = 120 :25 RI
5/3 week will be 3x40 = 120 :20 RI
5/10 week will be 2x60 = 120 :20 RI

ANY COMMENTS??

[Gottatri2lift]

Well back at it from a hiatus due to work, newborn, moving, school, geez been busy. My goal is still 300/400/500, but must be tempered with Navy PFT and weight gain I must keep in check. So I have fultime school, 4 month old, Navy dog and pony show to balance with lifting.
Current stats: 70" 230# SQ: 255x5x3, OHP: 150x5x3, Bench: 235x5x3, PC: 175x2x3, DL: 325x5x1, 60 pushups, 80 situps, 11:40 1.5 mile run

DL kick my ass and I have dropped them to 2 days a week split up with 5x1 set and then heavy doubles. PC is other day and sprinkled in the warm up for the 5x1 day. Confused?

By December 31 I want SQ 315, OHP 175, Bench 255, PC 200, DL 405. 100 situps, 80 pushups, 10:30 1.5 mile run

My training program is as follows:
M/W/F - lift SQ, alternating Bench and OHP, PC/DL or DL only. 4 sets of barbell curls and 120 situps in varying sets and reps.
T/Th/S - pushup tabatas and either jumprope tabatas or sprints

Diet is 300g of protein a day, no carbs after 2000. minimal sugar and starches, but go on greens/fruits

[slowjoe]

Well back at it from a hiatus due to work, newborn, moving, school, geez been busy. My goal is still 300/400/500, but must be tempered with Navy PFT and weight gain I must keep in check. So I have fultime school, 4 month old, Navy dog and pony show to balance with lifting.
Current stats: 70" 230# SQ: 255x5x3, OHP: 150x5x3, Bench: 235x5x3, PC: 175x2x3, DL: 325x5x1, 60 pushups, 80 situps, 11:40 1.5 mile run

DL kick my ass and I have dropped them to 2 days a week split up with 5x1 set and then heavy doubles. PC is other day and sprinkled in the warm up for the 5x1 day. Confused?

By December 31 I want SQ 315, OHP 175, Bench 255, PC 200, DL 405. 100 situps, 80 pushups, 10:30 1.5 mile run

My training program is as follows:
M/W/F - lift SQ, alternating Bench and OHP, PC/DL or DL only. 4 sets of barbell curls and 120 situps in varying sets and reps.
T/Th/S - pushup tabatas and either jumprope tabatas or sprints

Diet is 300g of protein a day, no carbs after 2000. minimal sugar and starches, but go on greens/fruits

I'd pick a deadlift day, do them once a week, 10lbs a week gets you to 405 by Christmas. Deadlifts twice a week (especially at respectable weights like you are doing now...) will lead to overtraining.

Jus sayin.

[Gottatri2lift]

Thanks! Maybe I will substitute heavy rows.... or better yet just recovery! Hardest bit about training is identifying overtraining. Thanks again.

Jump rope tabatas 20sec / 10sec RI - 8 repetitions

Pushup tabatas 20sec / 10sec RI - 8 repetitions: 24/16/9/7/6/6/6/6 = total of 80

[Gottatri2lift]

10/27

Squat
135x5x1
185x3x1
225x2x1
260x5x2
260x8x1 -- right side of back is tweaked and annoyed by warmup preps, but doesn't feel as bad under working set

OHP:
95x5x1
115x3x1
135x1x1
155x5x3 tired!

Situps:
60, 20, 40

Barbell curl:
75x9x4

neck:
15x20x4

[Gottatri2lift]

10/28 said sleep more important then running and doing pushup tabatas.

10/29 woke up early to redeem myself. Pushup tabatas only.

23/17/9/7/7/7/5/7 - total 82, avg: 8.2 Want to average 15 per round. It is increasing!

[Gottatri2lift]

10/29

SQ: 135x5 / 185x4 / 225x2 / 265x5x2 and 265x8x1

Bench: 135x5 / 185x4 / 240x5x2 / 240x6x1

PC: 135x3 / 155x3 / 175x2x2 = too light b/c I am scared. Gotta just find my sticking point.

DL: 225x3 / 275x2 / 335x5x1 = felt light!!