Loganator's Log: Back to My Roots

Training Training Logs
701

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 4x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 17,6,5; 8,3,5; 6,5,6; 5,3,3 x75/60/45

Squat 5x135 5x225 3x5x275

Walking lunges x5 mins

Sunday
Farmer’s walk 100ftx105 4x100ftx195

6 sets in 8:34
Sandbag carry x100ft
Box jump x5

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x305 4x5x325

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Hamstring curl 16; 12,4; 10,4,2; 8,3,3,2 x75

Front squats 3x135 3x185 3x225 4x4x225

Hack squat 15x180 12x270

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10

3 sets
Trx push up/row x 10
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3

Bench press 5x135 3x8x185
Bar row 10x135 3x6x185

Incline dbell press 4x12x60
Incline dbell row 10x40
Incline reverse fly 10x10
DtS x10

3 sets
Pullover 10x50
Bar curl 15x40

1 Like
702

NOT lifting

Sunday
Hill run 4x400 1:50, 1:45, 1:44, 1:41

Monday
Bike 35 mins

Wednesday
Bike 25 mins

703

I always liked hills for getting back in shape when I ran competitively. It’s too easy to slack off on a track workout or long run but if you take it easy on a hill it’ll still kick your ass.

1 Like
704

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 4x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Squat 5x135 5x225 5x7x275

Hamstring curl 16,6,6; 8,3,5; 7,2,5; 5,2,6 x75/60/45

Walking lunges x5 mins

Sunday
Farmer’s walk 100ftx105 4x100ftx195

6 sets in 10:16
Sandbag carry x100ft
Box jump x5

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x305 4x5x325

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Front squats 5x135 3x185 5,5,5,4,4x225

Hack squat 15x180 3x12x270

Hamstring curl 17; 12,5; 9,3,3,2; 7,4,3,3 x75

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
ER lift off x5

3 sets
Trx push up/row x 10
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3

Bench press 5x135 3x8x185
Bar row 10x135 3x6x185

Incline dbell press 12,12,11x60
Incline dbell row 10x40
Incline reverse fly 10x10
DtS x10

3 sets
Pullover 10x50
Bar curl 15x40

705

NOT lifting

Sunday
Hill run 4x400 1:48, 1:46, 1:45, 1:43
Sprint x4

Monday
Bike 40 mins

Wednesday
Bike 30 mins

Friday
2 mile run 15:06

706

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 4x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Squat 5x135 5x225 9,9,9,8,8x275

Hamstring curl 18,6,7; 8,4,5; 6,3,2; 5,3,4 x75/60/45

Walking lunges x5 mins

Sunday
Farmer’s walk 100ftx105 4x100ftx195

6 sets in 9:01
Sandbag carry x100ft
Box jump x5

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x305 5x5x325

Evening
3 sets
Airplane pull through x10
Seated IR x10

4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Hamstring curl 18; 12,4,2; 8,4,3,3; 8,3,3,2,2x75

Front squats 5x135 3x185 3x5x225 2x3x245

Hack squat 15x180 3x12x270

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
ER lift off x5

3 sets
Trx push up/row x 10
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3

Bench press 5x135 3x8x185
Bar row 10x135 3x6x185

3 sets
Pullover 10x50
Bar curl 10x50

Dips x30

1 Like
707

NOT lifting

Sunday
Hill run 4x400 1:40, 1:42, 1:44, 1:42
Sprint x4

Monday
Bike 25 mins

Wednesday
2 mile run 14:31

708

Is that a 400m hill, fark that is not nice.

709

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 4x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Squat 5x135 5x225 12,10,10,9,8x275

Hamstring curl 16,6,5; 9,5,5; 6,3,4 x75/60/45

Walking lunges x5 mins

Sunday
Farmer’s walk 100ftx105 4x100ftx195

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x305 3x5x325 3x345

Evening

4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Front squats 5x135 3x185 3x4x225

Hack squat 15x180 20x270

Hamstring curl 16; 12,4; 9,4,3x75

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
ER lift off x8

3 sets
Sandbag carry 50ftx200
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3

Fly machine 3x10x100

Bench press 5x135 3x8x185
Bar row 10x135 3x6x185

3 sets
Pullover 10x50
Bar curl 10x50

3 sets
Horizontal abd 12x8
Dips x20

710

NOT lifting

Sunday
Hill run 4x400 1:46, 1:40, 1:41, 1:41
Sprint x4

Monday
Bike 25 mins

Wednesday
6x200m 38,33,33,33,33,33

711

Yessir, think it’s finally starting to work its magic. HRV is the highest it’s been since I started tracking it with whoop 2 years ago.

Also haven’t checked my splits during the workout, just go by feel and look at the watch afterward. This is something I used to do when I ran competitively and it seems to be working well.

Had my fastest workout today with my first sub 1:40 split, nothing like a little zone 4 and 5 cardio to get the day going

Screenshot_20230730-151218_WHOOP
Screenshot_20230730-151218_WHOOP720×1560 105 KB

712

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 4x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 16,9,7; 10,3,6; 8,5,5 x75/60/45

Squat 5x135 5x225 5x10x275

Walking lunges x5 mins

Sunday
Farmer’s walk 100ftx105 4x100ftx195

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x305 8,7,6x325

Evening

4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Split squat contralateral 10x30
Jump rope x30"

Hamstring curl 19; 12,5,7; 9,5,4,1x75

Front squats 5x135 3x185 6,6,5x225 2x3x245

Hack squat 15x180 20x270

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
ER lift off x8
Sandbag carry 50ftx200

3 sets
Sandbag carry 50ftx200
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3

Fly machine 3x10x100

Bench press 5x135 3x8x185
Bar row 10x135 3x6x185

3 sets
Pullover 10x50
Bar curl 10x50

713

NOT lifting

Sunday
Hill run 4x400 1:44, 1:40, 1:41, 1:39
Sprint x4

Monday
Bike 25 mins

Wednesday
10x100m strides

Friday
2 mile run 14:59

714

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 4x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 18,7,8; 9,6,6; 7,4,5 x75/60/45

Squat 5x135 5x225 3x10x275 3x6x295

Walking lunges x5 mins

Sunday

4 sets
90/90 carry 50ftx20
SA DD x5
Pull ups/depression x5

Push press 5x135 EMOM 5x3x155

3 sets
Banded cable row 15x100
Face pull 20x20

3 sets
Sandbag carry 50ftx200
Bosu push ups x15

3 sets
Cable curl 15x8
Dips x20

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x305 8,7,5x325

Evening

4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Sandbag carry 200x50ft
Z axis rotation x10

Hamstring curl 13; 9,4; 7,3,2,1 x90

Front squats 5x135 3x185 3x3x225

Hack squat 35x180

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
ER lift off x8
Sandbag carry 50ftx200

3 sets
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3
SA DD x5

Fly machine 3x10x100

Swiss bench press 5x135 3x6x185
Bar row 10x135 3x6x185

1 Like
715

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 4x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 20,8,10; 8,4,8; 7,3,6 x75/60/45

Squat 5x135 5x225 13,11,10x275 3x295

Walking lunges x5 mins

Sunday
Farmer’s walk 100ftx105 4x100ftx195

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 5x305 3x325 1x345

Modified SL dead 10x70

Evening

Front squats 5x135 3x185 3x225 1x245 1x275

4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Sandbag carry 200x50ft
Z axis rotation x10

Hamstring curl 12; 9,3; 6,4,2 x90

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
ER lift off x8
Sandbag carry 50ftx200

3 sets
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3
SA DD x5
Sandbag carry 50ftx200

Fly machine 3x10x100

Bench press 5x135 3x8x185
Bar row 10x135 3x6x185

3 sets
Pullover 10x50
EZ bar curl 10x50

716

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 4x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 20,7,10; 10,6,10; 7,5,9 x75/60/45

Squat 5x135 5x225 5x275 5x295 3x5x315 11x275

Walking lunges x5 mins

Sunday

3 sets
90/90 carry 50ftx20
SA DD x5
Pull ups/depression x5

3 sets
Banded cable row 15x100
Face pull 20x20

3 sets
Cable curl 20x23
Dips x20

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 7x5x305
Windmill 10x5x15

Evening

4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Sandbag carry 200x50ft
Z axis rotation x10

Hamstring curl 13; 9,3,1; 7,3,3 x90

Front squats 5x135 3x185 5x3x225

Hack squat 35x180

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
ER lift off x8

3 sets
Bottoms up SA punch 8x30
90/90 pull through 5x30
Windmill 5x30
Long sitting flex/scap 10x3
SA DD x5

Fly machine 3x10x100

Bench press 5x135 3x8x185
Bar row 10x135 3x6x185

1 Like
717

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Jump rope x30"

Hip thrust 20x275 4x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 18,8,8; 8,5,6; 7,4,8 x75/60/45

Squat 5x135 5x225 5x275 5x295 6,5,5,5x315 10x275

Walking lunges x5 mins

Sunday
Morning
Farmer’s walk 2x100ftx105 3x100ftx195
Windmill 5x20

Afternoon
3 sets
90/90 carry 50ftx20
Windmill 5x20
SA DD x5
Pull ups/depression x5
ER lift off x5

3 sets
Banded cable row 15x100
Face pull 20x20

3 sets
Cable curl 20x23
Dips x20

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 10,9,8,6x305

Evening

4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Sandbag carry 200x50ft
Z axis rotation x10

Hamstring curl 12; 9,3; 7,3,2 x90
Windmill 5x35

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
Windmill 5x15
ER lift off x8

3 sets
Bottoms up SA punch 8x30
90/90 pull through 5x30
Windmill 5x30
Long sitting flex/scap 10x3
SA DD x5

Fly machine 3x10x100

Bench press 5x135 8,8,10x185
Bar row 10x135 3x6x185

Friday
4 sets
Rope curl 20x23
Overhead rope tri 20x23

3 sets
Pullover 10x50
bar curl 10x50

3 sets
Cable T 15x8
Dips x20

1 Like
718

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Windmill 5x20

Hip thrust 20x275 3x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 17,6,8; 10,6,6; 8,4,6 x75/60/45

Squat 5x135 5x225 5x275 5x295 5x5x315

Walking lunges x5 mins

Sunday
Morning
Farmer’s walk 2x100ftx105 4x100ftx195
Windmill 5x20

3 sets
Dips x20
Rope climb x1

Monday

Windmill 3x5x20 5x35
Sidestep x1
Z axis x10
SA DD x5
Pull ups/depression x5

3 sets
ER lift off x10
Segmental cat/cow x5
Segmental bridge x5
Shin box x5

Tuesday
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 4x8x305

Front squat 5x135 5x185 5,3,3x225

Hack squat 25x200

Hamstring curl 12; 6,4,2; 6,3,3 x90

Wednesday
3 sets
Box jump x5
Twists x30"
Jump rope x30"
Sidestep x2
Sideplank clam x10
Toe to bar x8

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
Windmill 5x15
ER lift off x8
Sandbag carry 200x50ft

3 sets
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3
SA DD x5

Fly machine 3x10x100

Bench press 5x135 10,9,8x185
Bar row 10x135 3x8x185

Friday
4 sets
Rope curl 20x23
Overhead rope tri 20x23

3 sets
Pullover 10x50
bar curl 10x50

3 sets
Cable T 15x8
Dips x20

719

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Windmill 5x15

Hip thrust 20x275 3x20x295
Jump rope x30"
Stir the pot x10
Box jump x5

Hamstring curl 18,8,6; 9,6,8; 5,6,8 x75/60/45

Squat 5x135 5x225 5x275 5x295 5x5x315

Walking lunges x5 mins

Sunday
Morning
Farmer’s walk 2x100ftx105 4x100ftx195

Afternoon
3 sets
90/90 carry 50ftx20
SA DD x5
Pull ups/depression x5
ER lift off x10

4 sets
Banded cable row 15x100
Face pull 20x20
Push press 6x135

3 sets
Incline bench 10x60
Single arm row 10x60

3 sets
Cable curl 20x23
Dips x20

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 2x5x305 3x5x325

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Sandbag carry 200x50ft
Z axis rotation x10

Hamstring curl 11; 8,3; 8,3 x90

Front squat 5x135 5x185 3x3x225

Hack squat 30x200

Walking lunge x5 mins

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Extension/adduction x 10
Windmill 5x15
ER lift off x10
Sandbag carry 50ftx200

3 sets
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3
SA DD x5

Fly machine 3x10x100

Bench press 5x135 3x8x185
Bar row 10x135 3x8x185

Friday
4 sets
Rope curl 20x23
Overhead rope tri 20x23

3 sets
Pullover 10x50
bar curl 10x50

3 sets
Cable T 15x8
Dips x20

720

Saturday
4 sets
SL squat x10
SL hinge x10x10
Long sitting flexion x10
Windmill 5x15

Hamstring curl 16,8,10; 9,6,6; 6,5,6 x75/60/45

Squat 5x135 5x225 5x275 3x295 3x315 3x3x335

Walking lunges x5 mins

Sunday
Morning
Farmer’s walk 2x100ftx105 4x100ftx195
Leg raise x10

3 sets
Uneven carry 50ftx40/105

Afternoon
3 sets
90/90 carry 50ftx20
SA DD x5
Pull ups/depression x5
ER lift off x10

4 sets
Banded cable row 15x100
Face pull 20x20
Push press 6x135

3 sets
Incline bench 10x60
Single arm row 10x70

3 sets
Cable curl 20x23
Dips x20

Tuesday
Morning
3 sets
SL squat x10
SL hinge x10x10
Long sitting hip flexion x10
GHR x10
GHR sit up x10

Deadlift 2x5x205 5x255 4x5x305

Evening
4 sets
Split squat ipsilateral 10x50
Incline alternating sit up x5
Sandbag carry 200x50ft
Z axis rotation x10

Hamstring curl 13; 8,3,2; 7,3,2,1 x90

Squat 5x135 5x225 EMOM 7x3x275

Hack squat 25x200

Thursday
4 sets
Prone lift off x10 3 angles
Pull ups/depression x5
Windmill 5x15
ER lift off x10

3 sets
Bottoms up SA punch 8x30
90/90 pull through 5x30
Long sitting flex/scap 10x3
SA DD x5

Fly machine 3x10x100

Bench press 5x135 6x185
Bar row 5x135 6x185