This has kind of always been my relationship with running.
Something that’s worked for me in the past is running circuits. I’d run 1/4 mile, then walk 1/4 mile, for my chosen distance. Next time out, up it to 1/2 mile run, 1/4 mile walk. Adjust the ratios and stuff as needed, but it’s always gotten me to the 3 mile range in a few weeks without being complete hell.
Just some food for thought, I’m sure you’ve already got a plan that’ll be effective!
@TX_iron Thanks man. No worries on the lurking. I don’t get to as many training logs as I can.
@mr.v3lv3t I’ve used a similar approach before. I’ll run 400m as fast as I can, rest a minute, and repeat, trying to get a fastest total mile time. When I was doing PT for the knee, they also had me doing a 1 minute run/4 minute walk split that eventually gradually transitioned to 4 minute run/1 minute walk. All helpful stuff. The plan I’m using right now is something I’ve used for the past decade with success, so I plan to stick with it leading up to the fitness test, but once that’s no longer on the horizon, assuming I have no contests coming up, I plan to include a variety of different running approaches. Appreciate the suggestion.
Right on man, I’ll probably steal some of those approaches as you post them.
Now that the weather is shaping up to be nice I’ll be getting in more outdoor conditioning and trying a variety of 1-2 total mile running approaches as well. I’ll let you know if I stumble across anything eye opening (doubtful haha).
AM WORKOUT
(5) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
9+4+2x535+chains
15x445+chains
Standing ab wheel
4x8
Front squats
5xBar
3x95
2x135
1x185
1x225
REST PAUSE (12 deep breaths between sets)
5x275
3x275
1x275
10x185
Notes:Still feeling pretty beat up, but the effort was solid. Rookie mistake; kept my knee sleeves on for the topset of deads. Kept snagging and dragging. Took them off for the follow up sets, which helped. Front squat weight isn’t much, but after deads it’s amazingly awful. I’m trying to avoid my instincts to turn this workout into something really stupid, because I want to be able to recover and train hard through out the whole week, rather than end up limping from Sunday through Thursday like I normally do.
Woke up at 193.6. Weight loss continues to be pretty easy. Cheat meal going to be today; got off schedule yesterday.
PM WORKOUT
1 Mile pavement run
11:24
Notes: There was a 1 mile race in town that I ran with the wife and the little one, going at the latter’s pace. Was good just getting some blood flowing. I took this week back in light, but now I’m ready to jump back in full force.
AM WORKOUT
Log viper and press away
5xLog
5x175
3x195
7x220
2x245
13x175
Log clean and push press away 175
5x5
NG weighted chins 25
5x10
Band pull aparts
5x20
Hammer curls 40
2x9
2x8
Reverse hyper 180
5x12
Notes: Newest approach to log I wanted to try. Getting in a week’s worth of volume in a training day. My push press started off really rough but started to come back to it’s own toward the end. The clean on the 245 was rough, and I plan to make log cleans part of my back workout on bench day to remedy that. Pressing is dipping a little with the weight loss, but that just means it’ll grow pretty well once I start putting it back on.
Giant sets everywhere. Started with log viper-chin-pull aparts, then log push-curls-reverse hyper. Tried some log kelso shrugs, but the implement is too awkward. Will have to find another place for them.
Woke up at 194.4.
Do you use excel spreadsheets or something else for logging offline?
Is this to make it easier for us to read without comments interrupting the flow?
When I say “log” in this instance, I’m referring to the strongman implement, not the act of documenting my training. I did a full week’s worth of log volume in one day of training, not to say that I wrote up a full week’s worth of training in 1 training log slot.
I don’t have any manner of offline training log. I have this one here on t-nation, and one on blogger.
Gotcha, thanks for getting back to me on that.
How come you bench with the axle?
I vaguely remeber hearing that it can be easier on the wrists and shoulders but not sure on that.
I recently started doing some slingshot benching with my axle and due to shoulder issues am now considering using it for the majority of my regular benching too, so just curious why you do it.
I started after my ACL surgery, because I didn’t want to have “old numbers” to compare to and worry about losing strength. I could convince myself that numbers set with an axle were different than ones set with a barbell. I continued on because it was working well enough. The axle’s diameter means my elbows get beat up a bit less, and I get to maintain familiarity with the implement which is good because, as a strongman, the axle shows up a lot.
AM WORKOUT
GIANT SETS
(11) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x320
1x370
1x410
7x460
Keg bearhug and carry
1x145lbs
1x150
1x155
1x160
1x165
1x170
Dips
6x22
ASSISTANCE
Neck harness 25
3x30
Band pull apart
3x20
Buffalo bar squat 250
1x20
Kroc rows 105
1x15
Notes: This was a great workout. Knee played real nice. I think the more frequent squatting and the inclusion of front squatting went a long way. That topset of chain suspended squats is like a liver punch. I’ll rack the weight, feel fine, walk away, and then it’ll suddenly all hit me at once. I at least know to expect it now, but it’s still pretty crazy. The keg bear hug carries are moving in a good way. I threw plates on top of the keg and secured them down with the weighted vest. I think I’ll move up to the 182lb keg next and maybe throw some chains on it, and then eventually work up to the sandbag. I’d like to use the yoke, but it may be a little too loud and too long a set-up for morning workouts. Might make it to events day stuff.
Lot less popping in the left knee on the set of squats at the end. Most likely a good sign.
Woke up at 194.0.
PM WORKOUT
Treadmill run
Incline: 1
Speed: 7.0
Distance: 1 mile w/21lb vest, .5 miles without
Time: 12:52
Notes: Trying to get used to running with the vest on. Did not secure it well and had it flopping around for that first mile, and had to shed it to get through the rest. Fatigue sneaks up on you. Going to try for the full run with the vest next time, and increase speed from there.
AM WORKOUT
Axle bench press
5xAxle
5x136
5x186
5x226
5x261
3x296
4x331
13x261
Pull ups
5x13
Band pull aparts
8x20
DB curls 35
3x10
Axle strict press 123
1x10
1x9
1x8
1x7
1x6
Log cleans 175
5x3
Lateral raises 15
5x10
Notes: To explain, I did giant sets of bench-pull up-pull apart, then bench-curl-pull apart, then press-clean-raise. 4x331 was the goal on bench, so happy to meet that, but it’s time to lower the TM for sure. Forearms are mad at me. Just going to keep pushing as much as I can while the weight keeps dropping and then really kick it into gear when I start putting it back on. The log cleans were more difficult than I imagined, but I think that means getting good at them will give me some solid payoff.
Woke up at 193.0.
PM WORKOUT
Treadmill run
Incline: 1
Speed: 7.6
Distance: 1.5 miles
Times: 11:51
Notes: Much better than last time. Getting back into it. Thinking of alternating vest/no vest to give my joints a break and spend some time working on speed.
AM WORKOUT
(4) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
8+3+3x535+chains
15x445+chains
Standing ab wheel
4x8
Front squats
5xBar
4x95
3x135
1x185
1x225
REST PAUSE (12 deep breaths between sets)
6x275
3x275
1x275
12*x185
Kelso shrugs dropset
20x50lbs
10x25
Notes: Happy with the effort today. This is 2 weeks in a row without a cheat meal the evening before, and I can observe the drop off in performance. Hips were in a bit of pain on the deadlifts. I imagine the running is beating me up a touch. Gave an asterisk on that last set of front squats because the bar helicoptered on the eccentric of rep 12 and I had to dump it, but the rep was there in me, and it became a slow controlled front squat eccentric. Found a decent place to put in the kelso shrugs. They’re a very humbling movement.
Woke up at 195.0. I’m observing greater leanesss in my physique as the weight gradually falls.
PM WORKOUT
Stone of Steel over bar
7xUnloaded
3x50lbs loaded
3x60
3x70
2x80
6x50
Notes: Got an old tire to absorb the impact, and now I’m willing to really go heavy. My technique is still garbage, but I have a chance to work on it and get stronger.
Woke up at 194.4.
Man that was awesome. Fun to watch something other than squat and DL
Thanks man! I’m excited to be able to push the stones heavier than before, even if it did put a small dent in my garage, haha. Going to put up some more padding next time.
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
5x155
5x180
11x200
2x245
17x155
Weighted NG chins 30
5x10
Band pull aparts
5x20
GIANT SETS
Log clean and push press away 180
5x5
Hammer curls 40
5x9
Reverse hyper 230
5x12
Notes: Another decent day. That set of 245 revealed a lot to me. I’m wasting a lot of energy on the clean, but I also am really lacking in stability at the top. I had the pressing strength in me for a third rep, but the second rep knocked me completely off balance and I lost my brace. I’ll start addressing that. Got lots of options. Still need to get crisp on the clean too. Push press is getting cleaner. Making sure to focus on keeping the elbows high in the rack position. I’m excited about how this is going to go once I start actually gaining weight.
Woke up at 194.0.
There’ll be no survivors, not even your garage. :^)
(reference to your Youtube speech)