Boatguy's New and Final Log (Ongoing)

Training Training Logs
41

01 September 2012
Saturday - Conditioning
HRV - 78, Yellow

Mad Max - 1 x 3:00 @ 6MPH/5:00 @ 3MPH, 5 x 3:00 @ 6.5MPH/4:00 @ 3MPH
Heart Rate - Average - 137 Peak - 179

Haven’t done the Mad Max in a while, decided to throw it in there. After the first iteration, I felt like I was spending too much time at the lower, active rest heart rate, so I took another minute off the ‘rest’ period. When I originally started running these again, I was doing a 1:2 work/rest ratio. As time has gone on, I have felt like this was too much rest, so I lowered it to 5:00(from 6:00), and then today lowered it again to 4:00. Another month or two, and I will probably be doing it at a 1:1 ratio. Heart rate stayed pretty good as well, considering the shortened rest. Might only do another workout or two with this setup, and then drop rest again.

Also, did this (as usual) fasted while sipping through 2 servings of MAG-10. Can’t say I have noticed any appreciable loss of fat(beyond what I already had), but I definitely haven’t gained any back while I have put a couple pounds on.

42

03 September 2012
Monday - Squat
HRV - 91, Red

Clean Pull - 95 x 3, 115 x 3, 135 x 3;
Hurdle Hops - 3, 3, 3; (three hurdles in a row)
A. Squat - 135 x 10, 185 x 6, 225 x 5, 280 x 5*, 320 x 3*, 355 x 2*;
B. Box Jump - 38" - 3, 3, 3, 41" - 3, 3;
Front Squat - 190 x 10, 10, 10, 10;

I had duty Sunday, so I spent the entire day at work. After sleeping on the quarterdeck - not very well, I might add - I woke up and measured, only to get a red. Which I kind of expected, since I could barely stay asleep for most of the night.

Since I was at work anyway, I just stayed and hit the gym at work. I had been wanting to get some jumps back in, and the gym I usually lift at is kind of limited on boxes and such. Our work gym has several great sets of boxes by UCS, as well as adjustable hurdles from the same company. We also have time delay cameras focused on 6 of the 9 squat racks, so you can get set, do your set, rack it, and turn to the screen in time to see yourself setting up(unless you do a stupid long set, I guess, and then you’d still see most of your set), and watch your form through the set.

I cut this workout short again this week, this time due to the red and the fact that I felt completely run down by the time I got into the front squats. Next week I’ll be in NV again, and really busy, so I’ll most likely do the deload and some accessory work each day, to avoid that worn down feeling affecting performance. Being back in NV, I won’t have access to the Prowlers, but I will have the turf field again.

43

04 September 2012
Tuesday - Bench
HRV - 85, Green

Plyo Pushup - 4, 4, 4;
1A. Motorcycle Row - 144 x 8, 156 x 8, 168 x 8, 180 x 8, 192 x 8, 204 x 8;
1B. Bench - 135 x 10, 185 x 7, 205 x 5, 220 x 5*, 245 x 3*, 275 x 3*;
2A. Meadows Row - 75 x 8, 85 x 8, 100 x 8, 110 x 8;
2B. Incline DB Bench - 55 x 10, 10, 10, 10;
Band Pull Apart - 20, 20;
Cable External Rotation - 24 x 10, 12 x 15, 15;
Elbows Out Extension - 40 x 8, 8, 6;

Felt decent today, but definitely was feeling it by the end of the workout. Was really happy with 275 x 3, I think that might be a PR for me. Pretty sure the best I have done previously is doubles at that weight (albeit multiple sets of doubles).

Haven’t done any scap or rear delt work in a while, so I am getting those back in. Will try to remember and rearrange order on those next time. After the two sets of Pull Aparts, my shoulders were not liking the external rotations. And by the time I got to the thrid set of EOEs, I was done. Got to 6 on the last set, and the bells wouldn’t move. Set them down for a second, reset, tried to get the last two and still nothing.

44

05 September 2012
Wednesday - Conditioning
HRV - 85, Green

THAI HOOKER AND A BAG OF DOPE
Barbell Complex - 4 x RDL, 4 x HSC, 4 x Push Press (95#)
100# Sandbag Clean to Shoulder/55# DB Cross Carry - 2 x 30yd
4 pullups
500m Row

7 Rounds - 47:16

First off, I turned 36 a couple weeks ago, and yesterday marked 18 years of active service in the US Navy. Which means that as of today, I have officially spent more than half my life in the Navy. I feel kind of odd about it though, because I don’t feel like I should be 36. I don’t know how one is supposed to feel at this age, but I don’t think I feel it. I can see how guys end up with the mid-life crisis.

I got this circuit from an article here on TNation a while back. I think it was a Dan John article, but I forget. Pretty decent workout, next time I will take less rest during the workout. Also, I dropped the sandbag after my 4th iteration, and popped a seam, causing it to leak a little, so I took a brief timeout to tape it up, then continued.

I would like to wear a HR monitr while doing stuff like this, but I end up spedning half my time trying to keep the chest strap in proper contact so it will read. Anyone have any solutions to this, or know of a better designed monitor? I have thought of trying conductive gel, but I haven’t picked any up yet.

45

Holy shit, 7 round of that? You’re a beast! Happy belated Birthday bro hope you enjoyed your Bday!

I read an article on Live Strong and it was saying how the most accurate HR monitors are those with the chest straps, but I also have the same problem trying to readjust it every several minutes while working out. I know there are finger heart rate monitors which claim to be as accurate as 1 or to 2 beats off, the brand is called Sportsline.

Also wanted to let you know that I went into the Navy Recruiting station today interested in SWCC, They guy instantly wanted me to go to Norfolk to take the ASVAB, which i would REALLY like to take a few days (Maybe even a week) to study for it, the higher the AFQT score, the more negotiating rights you have, or so I hear. My swimming is no where near where it should be for requirement for SWCC, the last time I tried to swim the 500m with Combat Side Stroke i got like 14-15min range. (I know, horrible) My 1.5 mile run isn’t the best either.
My push ups meet the requirement, so do pushups and pull ups.

Conductive gel, that actually doesn’t sound like a bad idea, if you give it a shot, let me know how it goes.

Take care,
Justin Boult

46

Boult- Like I said, unless you want to spend a decent amount of time in the fleet, don’t join until you can pass the screen test. Where are you swimming at? Is it 25 meter or 50? That will make a difference when you screen. Training in a shorter pool, you get used to turning pretty often. When you jump in a 50 meter pool (like you will screen in at RTC), your times will typically drop because you have more time between turns.

06 September 2012
Thursday - Military Press/Deadlift
HRV - 90, Green

1A. Weighted Pullup - BW x 10, 35 x 6, 60 x 5*, 70 x 3*, 75 x 4*;
1B. Military Press - Bar x 10, 75 x 7, 100 x 5*, 115 x 3*, 130 x 3*;
2A. Neutral Grip Pullup - 25 x 9, 9, 8, 8;
2B. Push Press - 120 x 8, 8, 8, 8;
Deadlift - 135 x 10, 185 x 5, 230 x 5*, 265 x 3*, 295 x 3*;
Lateral Raise - 30 x 8, 8, 8;
Bench - 135 x 20, 15, 10, 5;

Got up earlier than usual (5AM vs. 7), was a little surprised to get a green on the HRV. Usually when I measure after shortened sleep, I get a yellow or worse. Got up early so I could hit the gym before my 0900 flight. Looking at my log now, I got more work done at the gym than I thought I would. Also, combined deads with mil press day since I most likely won’t be able to hit it tomorrow.

Weighted pullups are feeling good, having a progressive system seems to work better than just throwing weight on the chain(whoda thought?). Military Press is coming along decent as well, was fairly happy with 3 reps at 130.

Deads felt good, didn’t do any accessory at all for it, since as I said, I was a little pressed for time. Also, as I mentioned a few days ago, I will probably be going to a 3 lifting days, 3 conditioning schedule here soon, in order to prep for the Tough Mudder in December. I was looking at it, and trying to figure out how to keep deadlifts in there on a 3 day sched (was probably just going to do like I did today). Well, a week or so ago, I tweaked my right shoulder a little, not sure how. I think it is the bicep tendon, but don’t know. I have tweaked shoulders in the past, and they usually didn’t effect my squatting at all, but this time I can feel it when I unrack the bar. I don’t want to completely stop lifting to let it heal, so I am going to adjust around it. My plan right now is to deload next week on all the lifts, and then the week after that, go to the 3 day schedule with deadlifts in place of the squat day. I’ll do that for another cycle, and then reassess how the shoulder is feeling. Hoping if I drop squats, and find other moves or versions of lifts that don’t hurt, then that will allow whatever it is to rest and heal.

47

Last post was getting long, so I cut it.

Boult - some pointers on the combat sidestroke - try to get your body as horizontal as possible. Try to your ear to your downside shoulder(if you are swimming on your left side, try to touch your left ear), pushing your head down will help to bring your legs up and plane you out. THis means less resistance in the water.

You don’t have to stay on your side the whole time, you will get better drive off your kicks and strokes if you rotate from almost face down through to almost face up(at the breathing point) throughout your stroke cycle.

I can give you some more pointers, but it would help more if I could see you in the pool and demonstrate for you. I am not a great swimmer by any means, but I will help as much as I can. Once I am back in town, we’ll see if we can’t get together. Also, a buddy of mine is part of the SWCC motivating team at the NSW pool on Little Creek. He’s a much better swimmer than me, I’ll see if he can help you out some too. He’s already coached a couple guys who were in your position - wanting to come in for SWCC, but needing some help getting there.

In the meantime, keep practicing. I would say to wear a mask or goggles for now, but at some point you need to get used to swimming sidestroke with neither. You won’t have a mask at RTC when you screen, and you won’t have one on 1-1 day in Coronado when you take the test again. Even though you screen positively at RTC, once you get to the school, you WILL have to take the test again. And pass. Don’t be the guy who gets to the school then fails because he couldn’t hit his numbers. It happens.

48

Had no wheels Friday morning, and we are staying off base this time, so I didn’t get to the gym (kind of planned on it being an off day anyway).

08 September 2012
Saturday - Conditioning
HRV - 80, Yellow

Mad Max - 2 x 6.5MPH @ 8.0 incline, 4 x 6MPH @ 7.0 incline (3:00work/4:00active rest)
Heart Rate - Average - 137 Peak - 178

Not sure where the yellow came from this morning. Didn’t train at all yesterday, just work stuff. Rode quads in one of the valleys we are using (yes, it was work!) for a few hours around noon time. I didn’t drink as much water as I should have, since I was riding. Could be after-effects of minor dehydration and heat, who knows. Still went and trained, just had to scale it back after the first two.

49

10 September 2012
Monday - Bench
HRV - 89, Green

Deload Week

Smith Bench Toss - 95 x 5, 115 x 5, 125 x 5;
1A. Motocross Row - 140 x 8, 150 x 8, 160 x 8, 170 x 8, 180 x 8;
1B. Bench - 135 x 10, 185 x 6, 220 x 3*, 230 x 3*, 245 x 3*;
2A. Deadstop DB Row - 70 x 8, 80 x 8, 90 x 8, 100 x 8;
2B. Incline DB Bench - 60 x 8, 8, 8, 10;
Elbow Out Extensions - 40 x 9, 8, 8;

Afternoon

Track Work - 1 mile run - Lap 1 = 2:10, lap 2 = 1:45, lap 3 = 2:00, lap 4 = 1:20; total - 7:15
40yd Repeats - 5 sprints, 1:45 rest, 5 sprints; 7:51 total
Speedball - 1 hour

I got up at 0430 this morning to hit the gym, because we were actually getting started at 7. I got my lifting in, but no conditioning. Lifting was fine, but I am going to have to take a few weeks off from benching as well(I had mentioned above dropping squats for a few weeks). Horizontal and incline pressing are aggravating my right bicep tendon (I think), which I tweaked afew weeks back. I hate to stop lifting, but I know that is the smart thing to do. I will still deadlift this week, and try overhead pressing. For some reason I want to say that was painfree last week, but I don’t recall.

After work, I went to the track/turf field with the intention of doing some sprints and going home. Then, after I finished my sprints, the group of guys we are training showed up to play speedball. For those who don’t know, speedball is like forward pass two-hand touch rugby. It is a fast paced game, constant running. The only time the ball stops is on a score, incomplete pass (which is also a turnover), or two-hand touch (turnover). Any other time you are running or tossing the ball, working your way down field to run it into the goal. We started off playing short field, but then more guys showed up until we had 11 a side, and we switched to playing full field. So after replacing carbs and fluids (read: beer and pizza), I came back to my room, and soaked in a hot bath. I sometimes forget how well that helps.

I’m still going to feel it tomorrow, though. I just know it. Tomorrow was supposed to be conditioning day as well (LSD type), but instead it will be LSD recovery pace.

50

REMEMBER THE FALLEN

11 September 2012
Tuesday - Conditioning(Recovery)
HRV - 69, Yellow

Treadmill walk/jog - 45:00, speed/incline adjusted to keep HR in 120-140 range
Heart Rate- Average - 123 Peak - 148

Woke up stiff and sore, but not too bad. Definitely feeling it in the legs though. Went downstairs to the tiny hotel gym, turned on the TV and did an incline walk/jog for 45:00, keeping my heart rate at a recovery pace, which for me is between 120-140. I jogged for about a minute or two at first, to get up to the top of the range, then slowed back down to a walk at a 6.0 incline, then sped up a few more times at random intervals to keep my heart rate up. This was done semi-fasted, with three servings of MAG-10 spaced before, during, and after.

51

12 September 2012
Wednesday - Deadlift (Deload)
HRV - 87, Green

Deadlift - 135 x 10, 185 x 6, 230 x 3*, 250 x 3*, 265 x 3*;
RDL - 225 x 8, 8, 8;
Glute Bridge - 225 x 8, 8, 275 x 8;

Still sore from two days ago, so I didn’t do a lot. Ran through the work sets, hit a little posterior chain accessory work, then the foam roll and out.

52

Hey Boatguy, ran into a problem, sorry for the delayed response, my harddirve in my laptop gave out. I will be using your advice on the CSS. Just wanted to thank you for all the help you’ve been giving me. I really appreciate it! If you have the free time, I would be glad to take some pointers from you, just let me know when you have free time. I’m going to start throwing swimming in my routine again. Thanks again.

The pool I was swimming at previously like 5 months ago was Kempsville rec center, and haven’t been doing much swimming since, besides the occasional swimming parallel to chic’s beach when I’m up there with friends. The Kempsville pool was only 25m. Do you know of the Dam Neck pool on base is 50m or not?

I’ll keep at everything and work at my weaknesses. Thanks!

53

Haven’t been to the Dam Neck pool, only been on that base 2-3 times.

54

13 September 2012
Thursday - Conditioning
HRV - 86, Green

Mad Max - 6 x 6.5mph/7.0inc (3:00W/4:00R), 8:00 recovery pace walk at end
Heart Rate - Average - 136 Peak - 180

55

15 September 2012
Saturday - Military Press
HRV - 78, Green

1A. Weighted Pullup - BW x 10, 35 x 6, 60 x 3*, 65 x 3*, 70 x 3*;
1B. Military Press - bar x 10, 75 x 6, 100 x 3*, 110 x 3*, 115 x 3*;
2A. Pullup - 25 x 9, 8, 8, 8;
2B. Push Press - 115 x 8, 8; Seated DB Press - 45 x 8, 50 x 8;
Face Pull - 30 x 15, 15;
YTA - 5 x 10each;
T - 5 x 20:

Got up early on Thursday to hit the gym since I knew I wouldn’t get a chance later. Then we were on the range till almost midnight, and were back out there Friday morning. I took Friday off, and pushed that session to today. You may notice my HRV scores dropping over the last few days, I am guessing that is due to accumulated fatigue from the long days in the desert sun.

Wanted to try pressing in spite of my right shoulder issue, just to see if I could do it pain free. And I can, I just stop ROM at about chin level instead of dropping below it. Of all the times I have tweaked a shoulder, pullups have never aggravated it, which is awesome. Pullups are definitely my favorite exercise, with squats as a close second.

Started push presses as an accessory, but after the second set decided to do something else. It is supposed to be a deload week, after all. Then hit some face pulls and YTA’s for the scaps and surrounding group.

YTA’s are my own version of YTWL’s, which are prescribed a lot to keep the postural muscles of the rear posterior shoulder strong. It is made up of four movements as a continuous complex kind of thing, either with weight or just empty hand (when starting out). SInce they are postural muscles, you should do higher reps. I dropped the W and L movements and added what I call an A, where you keep the arms straight and raise the weight posteriorly toward (and past) your hips (these are all done either bending forward or on a bench face down). T is just dropping all the other moves and doing the T portion, which is raising the arms out straight to your sides, still slightly inclined prone, until arms are straight out to form a T shape. Pause, lower, repeat.

56

This has been a very hectic week, and we finally wrapped up this training course. I’ll throw in a couple updates, but I haven’t trained most of this week.

57

16 September 2012
Sunday - Conditioning
HRV - 83, Green

Mad Max - 2 x 7mph/8.0inc @ 3:00work/4-5:00rest, 4 x 6.5mph/8.0inc @ 2:00work/5:00rest
Heart Rate - Average - 143 Peak - 178

Not sure what happened on this one. I think I hit it too hard on the first set, cause going into the third one, I died at about the 2:00 mark. I actually got off the treadmill for a minute or so, but then got back on to get a few more sets in. I shortened the work period and lengthened the rest period in order to get more work done, as well as dropping speed slightly (0.5 mph).

58

17 September 2012
Monday - Back (Rowing)
HRV - 76, Green

1A. Seated Cable Row - 130 x 8, 8, 145 x 8, 8, 160 x 8;
1B. Reverse Crunch - 7# ball between ankles/butt x 10, 10, 10, 10;
2A. Chest Supported Rowing Machine - 110 x 8, 130 x 8, 150 x 8;
2B. Hanging Leg Raise - 10, 10;
Kroc Row - 80 x 20, 20;
Cobra - 40 x 10, 10, 12;

Track Work
Two Laps @ 8:00 mile pace as warm up
Sprint laps - (1) 1 x 440 - 1:09, HR @ 168
(2) 1 x 220 - :40, HR @ 170
(3) 1 x 120 - :17, HR @ 163
(4) 1 x 120 - :17, HR @ 166

I am still refraining from benching, to give my shoulder a little more time. Still wanted to do some work, so I hit back and abs a little bit today. I do the reverse crunches the way Eric Cressey shows them, I think the video was on Tnation, I forget.

This was my first time trying the Kroc Rows, I kind of liked them. If I don’t forget, I am going to throw them in more often as an accessory/finisher to my bench/row days.

Track work was supposed to consist of 4 x 440. On the second sprint though, I got to the half-way mark, and just lost everything. I literally felt like if I continued, I would pass out or at least fall over. Because I intended to run farther, that :40 is a guesstimation (all of these are hand timed by myself on my watch BTW). After that, I figured another attempt at 440 was pointless, so I ran the length of the field with both endzones twice. In between each of these sprints, I was allowing full HR recovery (<120bpm) before running the next one.

I’ve been doing more conditioning than I typically used to, but I am realizing I need to formulate some sort of plan, especially given the Tough Mudder I am running in December. I have a bit of info collected on the different training zones, even broken down into heart rate ranges for me. I just need to organize my training more, as well as figuring out exactly how long to traini in each zone given the goal.

59

24 September 2012
Monday - Bench
HRV - 82, Green

1A. Meadows Row - X, 75 x 8, 85 x 8, 100 x 8, 110 x 8, 125 x 8;
1B. Bench - 135 x 10, 185 x 5, 205 x 5, 220 x 5*, 230 x 5*, 245 x 6*;
2A. Cobra - 36 x 10, 40 x 10, 48 x 10, 10;
2B. Inc DB Bench - 55 x 8, 8, 8, 10;
Kroc Row - 80 x 20, 20;

Prowler - 90#/ 30yd x 3 high/3 low - 6:00

Flew back to VA Saturday, let the airline bump me off a connector out of Vegas for a free voucher ($500 good for a year). That gave me about a 6 hour layover in Vegas, so I left the airport to find something to do. Ended up at Mandalay Place for lunch at the Ri Ra Irish Pub, where I found out the Barret Jackson auction was on its final day at Mandalay Bay. Went and wandered through there for a couple hours, pissing off my wife because she loves old cars and trucks, and loves watching BJ on Speed channel.

This also put me home really late, getting to bed around 1. After getting up at 330AM to drive to Reno to catch flights, then staying up late Saturday and getting up for church on Sunday, then going to bed at 11 last night, I actually got some good sleep last night and thought I was good. Got up and hit the gym this morning, and started to feel worn down pretty quick. Jet lag gets me every time. Really sucks, cause its back and forth every few weeks, so about the time I get adjusted at home, its time to go again.

Hit bench today even though I had said I was going to lay off for a while. Shoulder only bothers me a little bit at the bottom of ROM, so I figured I’d get back in and see how it goes. After I was done benching and doing incline, I used the Lax ball against a wall, and now it is actually a little sore where usually it has not been after lifting. Hoping that helps fix it, we’ll see.

Hit Kroc Rows again before the Prowler. HR was still a little high when I started pushing the Prowler (96ish), so between that and still being a bit lagged, my heart rate jumped up and stayed there even between pushes, when it usually drops pretty good. Only did 6 because of this, just felt beat. Then I felt queasy by the time I got in the car, it didn’t pass till a little after getting home when I drank my first MAG-10 serving. Prowler flu maybe? Was going to try and get my VO2 max tested tomorrow, in order to help plan the next 10 weeks till Tough Mudder, but I think I’ll wait and try to adjust more.

60

25 September 2012
Tuesday - Conditioning
HRV - 80, Green

Run - 15:00 base level run, 2 miles on track (15:26), 10:00 base level run
HR Average - 159 Peak - 188
Reverse Crunch - 8#MB x 10, 10, 10;

Going to do a lot more running from now on, have kind of neglected that for a while. With Tough Mudder in 10 weeks, that is going to be the focus of my conditioning. I will also throw in the O-course periodically, as well as some swimming to give the ole knees a break. As I get closer, I will try and do the O-course quite a bit. Core also becomes more important, as well as grip. The CoC grippers are coming back out, as well as rope and caving ladder climbs.

Ran partway across base to use the track. I’m back home, and the track here is just concrete, which kind of sucks (the one in NV is a good rubber track). I ran over at a base pace, 15:00 to cover about 1.75 miles (yes, slow, but on purpose), HR stayed below 150bpm. Ran two miles on the track (which was kind of boring, will have to find another place to run when I start increasing distance), trying to push a 7:30 pace. Ended up averaging about a 7:43 pace, but the first mile was slower and I made up some of the time on the last couple laps. Then ran back at a base pace again, but HR stayed elevated most of the way, around 160. Point of this is to run at a ‘race pace’ (even though I don’t race), but to do ‘aerobic base’ conditioning runs before and after. Ran a total of almost 5 miles. Felt pretty good after, surprisingly. We’ll see hwo we feel tomorrow…