Monday
BB Incline
215x1x3
BB Decline
255x1x4
DB Press
80x1x7
Machine Flies
reps
Cardio
none
February Pics
BW 203
Tuesday
Off
Wednesday
Arnold Press
60x1x7
Fat Bar Military
115x1x5
Upright Row
100x1x6
DB Lateral Raise
30x1x10
Wide Grip Pulldowns
210x1x6
Neutral Grip Pullups
4 sets max reps
HIIT
(100m sprint+300m jog)x8 2 mile total
Wednesday (PM)
Squat
275x1x4
Leg Press
720x1x4
GHR
BWx3x15
Standing Calf Raise
495x1x10
Seated Calf Raise
135x1x10
Abs
Machine Circut
Wide Grip Cable Row
180x1x6
Medium Neutral Grip High Angle Rows
130x1x6
DD Cable Row
220x1x5
Routine Followed for the last three weeks. All Supersets and Tri sets
Mon/Thurs
Pullup/Pushup 8x10-25
BW Hanging Row/Dip 8x10-15
Hammer Incline 2pl/DB Row 85 8x10
20 HIIT Stairmaster +40lbs 3min intervals 69-29 Steps/min
Tues/Fri
Upright Row/French Press/ BB curl 65x8x10
1 Arm Lateral Raise 40/ DB Curl 30/ Rope Pressdown 70 8x10
Rear Delt Raise 25/Concentration Curl 30/ Dip Machine 180 8x10
20 HIIT Stairmaster +40lbs 3min intervals 69-29 Steps/min
Wed/Sat
Legpress 3pl/GHR/Standing Calf Raise 8x15
Split Squat+40s/Legcurl/Seated Calf Raise 8x10
20 HIIT Stairmaster +40lbs 3min intervals 69-29 Steps/min
Cardio for Saturday is a 5 mile run
BW 210
Life has been very busy. 30 quarter college units this quarter. Training has changed quite substantially as well as the goals. I have begun training for a half marathon that my girlfriend and I will run in September. I am focusing more on strength in the WR, following 5/3/1 type of progression. I figure thats smarter since I spend a good deal of my week running. Running has been part of the routine for about 6 weeks.
New Goal
"do you consider a person who can do a biathlon or triathlon in good shape? For me I say they are in good cardio and respiratory endurance shape but that doesn’t mean they are in shape.
Fitness has ten aspects, strength, coordination, power, agility, balance, cardio and respiratory endurance, stamina, speed, and accuracy. Those are the aspects we focus on, please don’t take this the wrong way but we have endurance athletes come to our camp all the time and get crushed. Yes endurance is great but if you are sacrificing strength to get it then can you really consider yourself in shape.
Let me describe our typical SealFit athlete. Most are 180 - 200lbs, all of them can run 18:00 minute 3-mile runs, all of them can swim 65:00 minute open water two miles. All of them can power clean there body weight, all of them can do 30+ pull-ups, all can do 50’ no foot rope climbs, all can bench there body weight 20 times. All can do sub 1:00 hour 4-mile 45lb ruck sack runs. All of us are sub 40:00 minute “Murph” (1-mile run, 100 pull-ups, 200 pushups, 300 squats 1-mile run with 25lbs vests).
Biathlons and triathlons are great but I keep seeing the same skinny skelotors winning. What would happen if they made Biathlons were you had to carry a 45lbs ruck sack for the whole distance. I think the body type you would see would be that of what I just described. Watch the Best Ranger challenge, what do those men look like.
We are all warriors, we train like warriors, we don’t train to run or swim fast in neoprene tights we train to run and swim all day and all night with heavy packs and then explode like titans for 20-30 minutes at complete anaerobic fury and then go back to running and swimming all day and night to get home. Our training simulates worse case scenarios, its gets you ready for the unexpected, unplanned and unpredictable."
Training Routine
MONDAY
AM Cardio
Squat
TUESDAY
Bench
Short (3-6 miles) run for time
WEDNESDAY
Medium(5-10 miles) run LSD
THURSDAY
Deadlift
Short run for time
FRIDAY
AM Cardio
Military
SATURDAY
Long (6-20 miles) run LSD
SUNDAY
Sleep
Todays Training
Recumbant Bike 30 mins AM
Squat
245x5
Legpress
Worked up to 900x4
GHR
5x10
Seated Calf Raise
4 platesx5x12
BB Curls
Worked up to 105x4
DB Curls
Worked up to 60x4
Dip Machine
Worked up to Stackx10
Tricep ext
Worked up to 95x6
BW 215
Current Estimated Maxes
Squat 327
Bench 270
Deadlift 408
Military 161
Bench
220x7
Pullups
5x5
Decline Hammer Bench
Worked up to 3.5 plates
Chest supported row
2 plates 5x10
BW Dips
5x12
3 mile run 25 mins
6 mile run 59:35
Various cable hypertrophy stuff for 45 mins (arms, rear delt, lats)
BW abs 45 mins.
Deadlift
330x11
GHR
3x12
45lb plate ab circut (crunch 30, russian twists 40, v ups 20, flutter kicks 80)
x3
3 mile run
26 min
Friday
Military
145x5
Military
95x5x10
SS Pullups/dips
5x10
Chest supported Rows
2 platesx5x8
BB Curls
Worked up to 105x4
12 mile run 146 min. LSD
Lots of hills stairs etc.
Squat
260x3
Legpress
WUT 900x6
Back Ext
4x10
3 mile run
Bench
230x6
Hammer Decline
WUT 4.5 platesx3
Pullups
4x5 very slow
6 mile run
56 min
Deadlift
350x3
3 Mile run
27 mins
Military
150x3
95x5x10
FRAN
9:26
Needs improvement
9 Mile run. Didn’t bother to time it as it is 90 and humid… It was more about just surviving.
I have been following 531 for at least three months now to see how my body responds. While my WO numbers have gone up, my actual maxes have gone down, my strength endurance is terrible, and my weight has increased with a decrease in strength.
While I am sure 531 works for some, I think perhaps I am used to too much volume and as such 531 as rxd will not work for me. Back to the higher volume training. The running stays. Since moving back to a higher volume approach my squat has shot back up to 315 for a few reps. Haven’t tested anything else. I will be doing a bit more conditioning so only two running days a week I think.