monday-
am- 25.8km trail run, roughly 2hrs 25min
lunch- 1hr pool pt, laps, treading, brick stuff,
pm- upper
ohp- 165x5 pr!, 140 2x8 pr!
pullup- bw +45 3x5, bw x14
cg bench- 205- 3x8
pause bench- 185 1x8
cable cg row- 4x15 150
max dip- 21
pushdowns- 2x20 120
125situps
tabata plank- 10 rounds- 20sec plank 10sec rest
people feel free to comment in here, im open to any training suggestions or tips. or even nutrition to help w recovery from all this volume. being forced to be a multi sport athlete suckss.
tryin to smash some cals right now before squats. last squat was 2x5 w 335, and the meets sept 17th, so i know i need to work w lower reps but i cant over do the volume. any suggestions?
my idea-
1 squat day- squat 2x5, deads rotate 5/3/1
2nd squat day- squat 2x2 or a 3rm, then 2x6-8 for some form work n muscle, stifflegs for dead assistance- 3-4x10
todays plan is 2x2 with 355-365, and 305 2x6-8, stifflegs- 3x12, box jumps, vanity work.
last night
squat- 355x3,3. 305x8
dead- 425x9 dead stop on all reps. had the 10th up but couldnt lock it
hypers- bw +25 3x20
bb shrugs- 185 3x20
curls- 35s 4x10
facepulls- 90 3x15
sprinter situps- 30,30,20,20
this morning- 800m warmup, 6x400m repeats, 800m cooldown
after lunch- bike- 10min easy, 30min of 20sec hard/40 easy, tabata plank, 3x15 knees to elbows, foam roll.
today— am- canoeing in the river for 90 mins
lunch- 1hr foam roll and mobility stretching
pm- bench pause- 250 3x3, touch- 265x1, 275x1
pullup- 9,9,9,9,7fail
push press- built to 5rm- 155x5, 175x5, 195x5 rough
barbell row- 185 2x10, 205 2x8
pushup drill- 10-1 1min rest, 10-failed on 9
db row- 65 1x27
overhead ext- 65 3x12
pwo- 1 cup milk, 2/3cup blue berries, 2 scoop whey
now onto east side marios for a rediculous amount of food and carbs, gettin ready for a 6am race
the race is- 20km w 35lbs, 4km w 35lbs + canoe, 5.5km paddle, 4km w 35lbs-- 33.5km total, goals 4hrs…
my training race friday got fucked, major shin splints radiating on the inside of my shins, got bad enough it somehow effected circulation and made both feet fall, asleep, very awkward. did thwe 20km w 35lbs in about 2hr 20mins, but didnt do the rest. just rested up
last night-
squats- 340 2x5
dead- 475x3 doubles
10 basketball rim touches
shrugs- 110s 4x15
hammer curl- 45x10, 50x10, 55x8, 60x6
farmers walk- 200m with the 60s, put then down once around the 150m mark
core- 120 leg raises, 10x tabata plank.
sunday was a full day off, im prep for my amazingly brutal monday… makes me sad thinking about what i did lol
monday- 0730- 32km trail run, 3hrs 20min. fucking wrote off. it was retarded, felt decent to the 23-24k mark, then the hips started seizing up
1400- 1hr in the pool, laps and treading. hello over training
1900- upper
ohp- 165 1x5, 145x8/7
weighted chins- 3x5 bw+50 bwx15 hammer/neutral grip
cg bench- 205x10/9/6
cable row- 165 4x15
dips- 2x15 bw
pulldown- 135 2x15
cable crunch- 4x25 150lbs
took in 5500 cals today to help recover, the ironman teams gettin beat down started w 45pers, now only about 15-18 show up consistantly with 5more coming half the time. ive trained endurance running before and never had shin splints and knee pain, and fuck me ive got both now.
and today- 0800- 9km canoe on the river. not to bad but a tired upper back slower me down lol
1700- lower- shouldnt have done this
squats- 335x3, 355x1- wanted 3… then dropepd to 275 2x8 fast n hard, those felt good. really engaged the hams. i was happy w those sets
good mornings- 115x15, 135x15, 155x15
shrugs- 4x20 w 100s
curls- 40s 3x10, 45x8
facepulls- 3x15 w 105
db holds- 110’s, 1min, 45sec, 35sec
knees to elbows- 3x15
leg raise- 2x50
No way I could do all the shit you do. Good stuff.
the race is sept 8th, and i was supposed to do a powerlifting meet sept 17th, but as of today im backing out. theres no way ill hit my numbers let alone be recovered from the race. instead my old crossfit coach found me an amateur strongman competition. put on by strongman canada, sept 29th. so pushpress and will be added and rep deads will be a staple, along with more grip work.
got a sled this week to, waiting for this endurance shit to end then ill start sled work.
thanks mmatt, no credit needed. its not enjoyable. i cant wait for this running and marching to end lol. week n a half till the race. then its over. i hope.
a background in crossfit and endurance running is helping though. most definately.
so the last 2 days ive been on duty. so i didnt get to go home at all but i got some gym time n 3 free meals a day at th base mess lol. not to bad
thursday- upper
bench- 255 3x3, paused the 1st triple
pullup- 10/10/10/8
push press- 175 5x5
db row- 75 2x20, 85 2x12
wide cable row- 120 2x25
overhead ext- 70 2x15
andd today- lower
squat- 345 1x5, 305 2x5. really focused at not bottoming out on squats, the goal was control the weight, break parallel and fire the glutes outta the whole. i normally just drop down low as possible which obviously limits my max strength by being more range of motion. felt good w these, gettin more comfortable
deadlifts- 405x11. rep pr
bb shrug- 255 2x15, 325 2x10
hammer curl- 45x10, 50x10, 55 2x8
facepull- 120 3x12
hypers- 35x20, 50x20
farmers walk- 60 per hand, 200m. dropped 1x around 120m
plank routine- 6x 40sec plank 20sec rest
yea ive been hammering the assistance work , but ive cut back on the main lifts at the same time. hoping this is easier to recover from. we shall see, 1 week till the ironman then hopefully back to pure heavy shit
my overall weight training focus is obviously my powerlifting total. but i have a strongman comp in a few weeksso rep deads, pushpress and grip work are being added in.
and while dealing w this running/ironman training ive cut bad on the big 3 and been doing more assistance work- aka- posterior chain, upper back and overhead. with the intention being that recovery from assistance work will be easier and that when i get back to more big 3 volume i wont have any weaknesses that will delay training progression.
so today im doing tomorrows upper workout since ill be on a bus for 10+ hours tomorrow, headin to petawawa ontario for the ironman.
here she goes-
ohp- 160 3x5, not weight pr but volume pr, then 135x10
pullup- bw+45 3x5, bw+25 x9
cg bench- 210 3x8, easy
barbell row- 185 3x12
dip supersetted 2 pulldowns
3x15, bw dip and 135 pulldowns
abs-
weighted crunch- 4x25 165
sprinter situps- 3x20
tonight going for a 12ish km run.
so- the race is over, fucking 50k ironman. alll donee!!
monday we took a 17hr bus to petawawa ontario, the team stayed in the shacks/dorms on base. i rested well all week, and tuesday pm went for a easy 6k run to make up for the busride.
friday 4am- race starts-- the race was- 32k run, 4k portage, 8k river canoe, 6k run. all w 40lbs and in boots, the canoe used was roughly 30lbs. for the paddle and portage.
after 24k of the run i was in 18th position. but fell back due to leg cramps and finished the 32k in 3hr 50min, the portage in 42min, the paddle in 1hr 15min ish, and the final 6k in 48min? i finished in 6hr 36min with a placing of 39th or 542. so im more then pleased!!
the break down- my 32k- 48th place, portage- 18th, canoe- 24th, 6k- 80 something,.
the weight didnt bother me, i got leaders legs during the 32 and overran my pace, burning out to soon. if i do this again, and train i believe top 10 is very doable. no complaints w 39th though!
i want to give a shout out to, cpl stewart w a 14th place finish, and pte mclellan w a 19th place finish. solid performance by the team, as a team we were 2nd overall.
few minor injuries, strain acl, right foot stress fractures, calves locked up and sore shoulders, no blisters though!!
glad i did it tohugh, good accomplishment, now about 3 weeks until my amateur strongman competition!!!
so took the weekend off, ate dirty ass food and went dt one night to celebrate.
today was back to the grind of work. 1st time havin a real work day in 2+ months, missed my platoon alot. awesome crew
went tonight and did upper, might be to soon but the strongman is coming, i need to train.
weighed in at 230 w shoes
upper-
bench 5x5 225, then 225x8 going go up 10lbs a week n do 5x5
pulldown-140x15/15/15/13
db incline- 70x10, 70x10, 80x10
cable row- 150x10, 165x10, 180x10
dips- bw 2x15
pulldown cg- 125 2x20
pushdowns- 3x12 75lbs- with rope,
core- 6x plank 40sec on,20sec off
100 straight leg situps
overall i feel good, upper is recovered but lower body is still fuck, except for right bicep, for some reason i feel like i pulled my bi, thats why i did pulldowns n not pullups. its lsightly slwollen and sore to touch. no discoloration though. i think the 1hr 13min canoe may have hurt it. gunna ice n heat it and see ow she goes.
other then that, both calves r still tight as fuck, and left knee is sore. low back it tired as well. but im feelin pretty good considering.
tuesdays workout- lower
squat 5x5 285
good mornings- 4x15 155
bb shrugs- 215 2x20, 265 2x20
hypers- 2x20 50lbs
curls- 30x15, 35x12, 35x12
facepulls- 2x20 90lbs
db holds- 120x 1min, 45sec, 35sec
wedensday was a fulll rest day, thursday was upper
upper- yesterday
ohp- 5x5 145
pullup- 3x5 40, bw x 11/8
cg bench- 3x8 205, easy
bb row- 165x10, 185x10, 195x10
db row- 2x20 60lbs
skullcrushers- 90x8, 70x10, 70x10
pm i did a 5k run w the dog.
nutrition has been abit off, due to being on ranges all day all week, c7, c7, 9mil, shotgun, grenade, just gettin up tp date before deploying. as a positive note. while waiting for it to get dark for night shoots, recce challenged the wogs to a football game. after going up 21-0 they quit. hahaha
also- c7, personal weapons test L4- aka quick aim- shot a 84/84, and on pistol- 37/37 and 27/28. not to badd
so today was an easy ass day at work. played this fuckign stupid VBS thing. virtual battle simulator.
my det locked in our drills so godo the modurators had to pause us and add shit in to fuck us up lol. quite pleased. zero training value though, basically a shitty video game
anyway had a 2hr nap, smashed 1can chili w 8oz beef added in, a green tea and hit the gymm for some lower body
squats- 5x5, 295, easy as pie
dead- 425x5, slow but smooth, slightly fried from 5 sets of squats
db shrugs- 4x15 120s
curls- 40x 2x10, hammer- 50 2x10
facepulls- 3x20 90lbs
leg curls- 3x20 6th hole, unknown weight
100 leg raises, 100 situps
tomorrow im going to rock some tabata, pushup, pullup, burpee, lunge, and do 10x1min ME on the rower. should be a rest day but im going to a party outta town and gettin loaded so i figure ill train first to makeup for the intake of alcohol. then i wont feel so bad.
sorry to anyone that reads this log. been a longgg week
saturday i went in and did. some death by-
-death by pullup got to 11 round + 6
-death by pushup- got to 24 + 13, went up by 2 each minute on this, figured 1,2,3, would take to long
then 5 burpees every 30seconds for 5 mins, suuucked ass lol
core work and donezo
sunday was a rest day
monday- supposed to be upper, butt we were on the range all day and night shooting pairs jungle lanes. me n my buddy cpl agius teamed up, fuckin smashed it. the night shoot sucked dick, agius’s nvg’s kept dieing out n no moon so they werent lightin up shit. few times i had to laze the target w my pac4 just for him to get rounds down range. no big deal though. got home at 2am so no gym…