Dude how tall are you and how much do you weigh.
I am 5ā9 and was 196lbs last time I weighed myself.
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EARLY PM WORKOUT
SUPERSET (press-pulldown)
Axle strict press
5xAxle
5x66
3x161
3x186
5x211
8x211
9x211 (push press)
Grenade Ball pulldown 110
6x12
GIANT SET (press-dip-raise-pull apart: odd sets behind the neck press, even sets strict press)
Barbell behind the neck press 120
2x10
1x8
Axle strict press 161
1x10
1x8
1x7
DB lateral raise 30
3x11
3x10
Band pull aparts
6x12
Notes: 3:45 between heavy sets, 2:00 between giant sets. I got the headspins BAD on the first set of 211. Normally I can push right through, but I imagine the cold and the run beforehand played their part, because I pretty much blacked out into the rack. Rested and re-attacked for a better outcome. Otherwise, this was a ball-buster of a workout and Iām glad itās done. This will be the hardest training day of the week, so itās good itās over.
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PM WORKOUT
GIANT SETS (Squat-stone-hyper)
Buffalo bar squat
10xBar
10x140
10x230
10x320
10x380
10x320
Stone of steel lap and extension (loaded w/60lbs+spacers)
6x2
Reverse hyper 450
6x8
Notes: 3:45 between rounds. Took a much needed and much protested day off yesterday and it paid off. Spent that day letting my fever break and coughing a bunch of gunk out of my system. Not 100% today, but significantly recovered, and wasnāt hurting too bad between sets. I used the soft belt under the Inzer belt for all sets of squats today. Iām finding it works better for the high rep stuff, where the weight isnāt quite so heavy. Success with the stone compared to last week. Still had trouble extending on the second rep of the later sets, but lapping was no issue.
Right now, everything is working well, but after the competition and the half marathon Iām thinking of ending this day with a big squat dropset like I used to end deadlift days. I think I can manage recovery on it if I play it smart, and it should show some growth in the squat.
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AM - PM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 9 miles
Time: 1hr 24 mins
Notes: Literally the furthest distance Iāve ever run at one time. I havenāt been logging it, but all runs have been without stopping and without water breaks, and this was no exception. In truth, Iām fairly confident that, if I stopped, I wouldnāt be able to start again. Just relying on momentum to carry me through. Hot spots continue on both feet, but Iām hoping theyāll just eventually callus over. Right quad/patella was starting to ache a little. Really working on improving my stride to help with pressure/pounding. I may start scaling my 6.55 mile run down in distance while focusing on upping the speed as I continue to increase the distance on my long runs in order to keep total mileage about equal, because I can see how this could start getting dicey.
Food is the biggest variable right now. With my current schedule with work, Iām pretty much just sleeping long enough to be recovered from work, waking up, eating, working out, then going back to sleep until itās time to get my kid from school. After these long runs, itās hard to find the energy and time to eat vs getting more sleep.
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That pretty much 6min per kilometre, thatās an ok jogging pace for a big guy.
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Thanks man. Definitely not going for any speed records at this point: just getting comfortable with the distance. Currently a little slower than my wifeās pace, but hoping weāll match well come race day.
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Dude you ran for an hour and a half!? Longest Iāve ran was like 20 minutes and it was the longest 20 minutes of my life
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For the past decade or so, 1.5 miles was where Iād top out, with a very rare 3 miler here and there. Way back when, I was a regular 1 hr runner, but that was back when I was lighter and it hurt less, haha. Gameday is going to shape up to be about 2 hours of it, so itās been good to get conditioned for it.
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PM WORKOUT
Axle bench press 311
1x10
1x8
1x4
Close grip axle bench 261
1x10
2x6
Swiss bar incline bench 215
1x10
2x7
Dips
1x41
1x30
1x26
Standing ab wheel between sets (2x7, 5x6)
Notes: 2:05 between benching, 2:00 between dips. 3 weeks of working nights is taking itās toll, with an average amount of sleep per day being about 5-7 hours split over the course of 3-4 naps. Bench strength was really sapped. Still, hoping things will shape up well next week when I let the rest times get up.
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I canāt wait for the day I rep 311 and get to say my bench strength is sapped !!! Good as always mate.
As always Pwn Iām pretty impressed by your ability to adopt and do it rather fast.
Running and improving is one thing, doing it while keeping the strength and improving that too, is well, Quality.
However you should start running and not walking during the longer distances 
Otherwise your wife will outrun you.
On another note, when you were regularly running how fast were your 10K times? And what do you expect your Ā½ marathon time will be?
@simo74 I appreciate it man. Itās the strength across sets that seems to be impacted. Topset always seems so strong, but just canāt match it.
@mortdk Much appreciated man. Thereās actually been no walking on the long distances so far. Iām pretty sure that, if I start walking, I wonāt be able to run again. Momentum is about the only thing that carries me through.
No idea on 10k times. I would just run an 8 mile loop through my neighborhood and take around an hour or so. It was just something I did to get better at wrestling/martial arts.
No idea either on the half marathon time. Iām just going for completion, and to spend time with the Mrs. Gonna finish at whichever one of us is the slowestsā time.
PM WORKOUT
MAX EFFORT: Axle deficit deadlift against strong short bands
5x136+bands
1x226+bands
1x295+bands
1x345+bands
1x355+bands
GIANT SETS (dead-hyper-squat)
(2) Axle deficit deadlift 366
3x10
Reverse hyper 360
3x10
SSB front squats 205
3x10
Notes: 2:00 between most deads and the giant sets. This ME variation is most likely what I have to thank for my ability to grind through reps, because itās amazingly tough. Pulled the first set of warm-ups and thought I mighta already bit off more than I could chew. Never got any easier, but I just kept finding more in me for it. These are the next level up in bands from the last cycle, so itās been interesting to see how that goes.
Giant sets were awful. I kept recovering within the span of 2 minutes, but getting my head right took some doing. Really hitting some interesting levels on it.
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Strong work Pwnisher
Thanks dude.
So your latest blog post is basically just telling me to do the exact thing I decided to do on my own about 2 days ago.
Thatās a little on the nose man.
In fairness, I wrote it on Tuesday morning (I thinkā¦days are sorta running together these days): I only published it today, haha.
PM WORKOUT
Axle continentals
1x136
Existential meltdown
5x136
1x206
0x256
Acceptance
1x206
Notes: Got rained out today and decided to just stick with continentals. Hurt like hell and grip was toast. Gonna blame this on the ME work. I think I may in fact take a deload before my comp at this point just because it might do me some good based off this evidence.
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Maybe the running? I would think that last run would have taken a lot out of you?
The running doesnāt seem to be impacting me too much. The intensity is pretty low. Bands tend to beat me up pretty good meanwhile, and I imagine going straight from having to outrun the bands on ME work to having to outrun the axle on continentals didnāt play too well.
Gotcha. Your pretty dialed in and much more organized than me. I think Iād immediately blame the running. Mainly because I hate/suck at it lol