Training will look something like this, with some days leaving options open based on what I feel I need:-
Monday: fartlek/interval fell run, around 2-4 miles in length.
Tuesday: Deadlift+Bench Press day, accessory work and circuits.
Wednesday: Boxing workout i.e. bag work, shadowboxing, the usual stuff.
Thursday: Squat+Overhead Press day, accessory work and circuits followed by hill sprints.
Friday: Off (easy swim on off days).
Saturday: Longer, steady pace run/ yomp (long walk with bergen)/ mountain bike ride.
Sunday: Off
Seems a lot of volume but with enough sleep and food it’s doable.
As for the current stats:-
Age:17
Height: 5ft7
Weight: 160lbs
BF: Unsure- lean but not ripped, I’d say about 12%
Max Deadlift- 337 lbs Conventional, 374 Trap Bar
Squat- 200 lbs
Bench Press- 176 lbs
Overhead Press- 130 lbs
Running Times:
Best effort 2 miles in 12 minutes
Aims by December 31st:-
Pull 405
Squat 315
Bench 225
Press Bodyweight
1.5 mile best effort in sub 8 minutes
3 miles in 18 minutes
Circuits: 60+ Pressups, 12+ Dead Hang Pullups, 85+ situps in 2 minutes respectively.
Couldn’t get out onto the second, open fell for today’s session due to the amount of livestock in the meadow so stayed on the first hill and did a circuit- steady pace with gradual speed fluctuations on way out and best effort to the top of the fell i.e. last 100m.
Did two best effort rounds up different approaches and threw in some intervals on the way back. Lengthwise was probably a mile and a half shorter than the usual 4 miles. Dissapointed about no access to other hill but the steepness, intensity and short rest periods of today’s session more than made up for it.
Cooldown with slow jog, 2 rounds of basic stretches and contrast shower.
Deadlift- 135x 10, 225 x 5, 315 x 1, 330 x 1 (pretty easy- had more in the tank).
Flat DB Bench Press- 45s x 10, 55s x 5, 80s x 5 ( tough, none left in the tank).
Circuit
Rd1- Deadhang Pullups x 5, Close Hand Pressups x 20, Situps x 15
Rd2- Deadhang Pullups x 7, Close Hand Pressups x 15, Situps x 15
Rd3- Deadhang Pullups x 5, Close Hand Pressups x 12, Situps x 15
Assistance Movements
DB Row w/ pause at bottom- 60s x 5,5,8
Face Pulls- 3 x 12
Good session. Hit a PR with the Flat DB Bench Press and a gym PR with the Deadlift. Really trying to bring up my posterior chain at the moment and trying to keep pull to push ratio at 2:1 - also trying to bring up my rowing in general. Following CT’s advice in one of his spills about reducing certain isolation work and it’s definitely given me more time to play with the bigger movements and I’m impressed with the results. The guy really knows his shit.
No boxing tonight. Banged my elbow this morning playing football(soccer. It seemed pretty benign but by lunch it had swollen up and throwing any form of left handed punch was painful. Have a lot of work on tonight and didn’t seem any point in training on it and injuring it further and then missing future sessions.
Really frustrating because I seemed to have missed quite a few boxing nights recently - will probably just throw some form of circuit together later and call it there.
Shitfest today. Sprinted at lunch, 3 hours or so before lifting as opposed to what I normally do and do it an hour or so after lifting. Didn’t get as much food as I would have liked as a result and had a really poor session.
Gym B + Sprints
Sprints- 3x75m (on flat grass as opposed to concrete incline).
Primary Movements
Squats- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 1, 100kg x F, 90kg x 1
Overhead Press- Bar x 10, 40kg x 5, 50kg x 1, 55kg x 1, 60kg x F
Circuit
Rd1- Deadhang Pullups x 12, Close Hand Pressups x 25, Alternate Knees to Elbow x15
Rd2- DHP x 8, CHP x 20, AKTE x 15
Rd3- DHP x 6, CHP x 15, AKTE x 15
Around 30-45 seconds rest between rounds.
Assistance Movement
BB Curls- Bar x 10, 20kg x 10, 30kg x 5
Worst session in a while. Will have to redeem it tomorrow!
Hey buddy, Im interested in your training and will be following your progress. Im a fan of those who train for a reason, as opposed to those that just train to became “big”. I also like the cardio aspect of your training.
Is it possible for you to do 2 seesions a day, for example train in the morning and then in the afternoon?
I say this, as I would reccommend that you split your cardio form lifting. For example, in the AM do some running and sprints, and in the PM hit the gym for some strength work. Having double session days 2-3 days a week, will allow you to spend more quality time on the track and in the gym!
Hey buddy, Im interested in your training and will be following your progress. Im a fan of those who train for a reason, as opposed to those that just train to became “big”. I also like the cardio aspect of your training.
Is it possible for you to do 2 seesions a day, for example train in the morning and then in the afternoon?
I say this, as I would reccommend that you split your cardio form lifting. For example, in the AM do some running and sprints, and in the PM hit the gym for some strength work. Having double session days 2-3 days a week, will allow you to spend more quality time on the track and in the gym!
tweet[/quote]
Thanks man, glad to have you following along. Unfortunately, being at 6th form college Monday through Friday it’s not possible (well, not convenient) to train in the mornings. Squat day is the only weight training day where I combine any form of running (sprinting) with lifting. However, summer holidays are on the horizon which will give me pretty much 6 weeks to train as much as I want, when I want so I can do mornings as well as evenings.
Wasn’t really pushing it at all. It’s my first time running this sort of distance and on road surface. I’m more of a 5km cross country sort of guy but I think it’s important I build some specific running endurance aswell as cyling and yomping endurance.
Not sure of the time. Didn’t have a stopwatch and didn’t look at the time before I set out (d’oh!)so I don’t really have a starting point. But, at a guess, I’d say around 40-45 minutes was my time.
Of course, I don’t know this for sure- I’ll have to wait till I do it again to time it. For all I know I was out for 50 minutes and in need of practice!
[quote]theBird wrote:
Im not a fan of long distnace running either. If I want to do some extended cardio work, I prefer to cycle.
What type of bike do you have?
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I have a kinesis maxlight mountain bike frame which I built up with some XC racing componentry ( you know the flat bars, bar ends, lighter wheels) for road and fast trail riding and I have an Orange Blood all-mountain bike which I use for tougher terrain. I’ve not been out a lot recently, running has sort of taken a front seat but with summer coming up the stage is set for a lot more riding.
Are you a road or mountain bike sort of guy? Both are really awesome cardio.
Same set up as last time - fluctuating speed on the way out, best effort up the last 100 metres - but this time did 2 and a half rounds instead of 2. Looking to push it a bit more each time. Return was the same with intervals.
However, halfway down I stopped concentrating and managed to go over on my ankle. I’ve iced it and compressed it and can walk on it but running on it might prove bothersome. Hopefully, I can weight train tomorrow but if I can’t weight it then that’s this whole week’s plans written off!
Deadlift- 135 x 10, 225 x 5, 315 x 1, 326 x 1, 337 x 1 ( tough today)
Bench- Bar x 20, 88 x 10, 135 x 5, 154 x 3, 165 x 1 (easy)
Circuit
Pullups x 8,6,5
Pressups x 20, 15, 12
Situps x 20, 15, 12
Little to no rest between rounds.
Assistance Movements
DB Row- 60s x 6,6,10 /superset/ lateral raises- 16s x 6,6,10
EZ Bar Curl- 65 x 8,8,8 /superset/ One handed OH tricep extensions- 16s x 8,8,10
Good session considering how badly I thought it would be affected. Ankle held up pretty well - the swelling is still there but the pain is considerably less. I doubt I’ll be able to run/box on it tomorrow, but who knows. If not, I’ll just ride my bike up the local road hills - it’s lower impact and at least I would still get some cardio in.
No running or boxing tonight because of ankle still. Couldn’t even risk it on the bike which is lower impact. However, the swelling is going down and it feels stronger everyday. So, here’s hoping that it’ll be back in action by next Monday.
Not too long considering how badly I thought I’d done it in.
[quote]Jaice wrote:
No running or boxing tonight because of ankle still. Couldn’t even risk it on the bike which is lower impact. However, the swelling is going down and it feels stronger everyday. So, here’s hoping that it’ll be back in action by next Monday.
Not too long considering how badly I thought I’d done it in.[/quote]
Yer could of have been worse. I have sprained a ankle many of times, infact so many times I eventually needed surgery for my left ankle.
Are you RICE-ing it? Soemtimes a little exercise(ie walking) can do injuries like that wonders.
[quote]Jaice wrote:
No running or boxing tonight because of ankle still. Couldn’t even risk it on the bike which is lower impact. However, the swelling is going down and it feels stronger everyday. So, here’s hoping that it’ll be back in action by next Monday.
Not too long considering how badly I thought I’d done it in.[/quote]
Yer could of have been worse. I have sprained a ankle many of times, infact so many times I eventually needed surgery for my left ankle.
Are you RICE-ing it? Soemtimes a little exercise(ie walking) can do injuries like that wonders.
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Yeah I’ve had the whole RICE protocol on it and it feels stronger everyday. In actuality, it’s a very minor sprain.
Sucks about the surgery, had you loosened the tendons too much or what?
Squat- Bar x 10, 40kg x 10, 60kg x 5, 70kg x 5, 80kg x 1, 90kg x 1 (easy- didn’t want to push it though)
Press- Bar x 10 x 2, 40kg x 5, 50kg x 3, 55kg x 1 (tough today - didn’t have the 2.5kg jump in me)
Circuit
Paused Pullups x 10, 5, 5
Elbows-in Pressups x 25, 20, 15
Situps x 25, 20, 15
BW Squats x 20,20,20
Approx. 30 seconds rest between rounds
Assiatnce Movements
Tri Set- Lateral Raises @ 7.5kg’s/V-Bar Pushdowns @ 40kg/EZ Bar Curls @ 30kg : 3 Rounds of 8 reps per exercise
Didn’t want to push the squats because of my ankle. Although, this was probably in my head for fear of hurting it more than anything. The Press felt tough however.
Circuits get tougher and tougher as I add in movements and reps. On days where I do circuits on their own or before/after runs the reps are much higher, particulalry pressups.
Tri set at the ends made me feel sick because of how little rest I’d had/was having after the circuits and between the rounds of the tri set.
Had to rest pause the last two rounds of curls: the pump across the whole arm/shoulder area was insane.
I’ve just realized I seem to be switching between Kg and lbs - will be sticking with lbs from now on. I know everyone else seems to use the metric system but imperial units just come more naturally to me.
Decided to replace the fartlek run with bike ride of a similar nature today because I don’t want to jump back into high impact running on the ankle before it’s 100%.
There’s a relatively long and fluctuating hill straight from my house, the last couple of 100m or so are off road through a gate so it gets a bit interupted however.
Went out on my XC bike. First time riding road shoes (the clipped in ones) in a while so took a few minutes to get used to.
I think the hill is about 1 and half miles in length, and I went up and down it twice so the ride in total was only around 6 miles.
I made up for this by keeping a tempo that was just under or just on my anaerobic threshold for the most part and then doing a near best effort up the last 100m or so of each crest.
Got back and finished up with a circuit:-
Pressups x 30
Deadhang Pullups paused at top for a 1 count w/ resistance x 5
Situps x 20
To be honest, it wasn’t a very good ride today. My head was in the clouds, I haven’t done anything aerobic for a week and I didn’t feel nervous or amped up before going out. Usually, the more nauseas/nervous/pumped I feel before a session, the better it seems to go.