04/11/22 - Deload D6
3.6km run - 20:30. Ave heart rate 150bpm
1 Like
05/11/22 - 07/11/22
Off - Had a couple of days off training due to a full on weekend of work. This was expected though and this weekend was the culmination of the last few months of hectic work and travel (data center migration). It’s good to be on the other side of it now and hopefully work hours and travel will calm down a bit!
08/11/22
5x5 chins
Press
3x5 @ 38kg
Squat
3x5 @ 78kg
100x BPA
Just an easy-ish tactical barbell fighter session to ease back into things.
2 Likes
09/11/22
6km run - 35:49. Ave heart rate 152bpm
This was supposed to be a fast 5k but the trail I ran on was very water logged so I spent a large portion of the run (slowly) navigating through puddles and mud! I had a good time, just not the fast run I intended it to be!
2 Likes
10/11/22
Off - my car has died so my free time today was spent with my dad who drove 4 hours to drop off my brothers unused car for me to borrow.
11/11/22
5x5 chins
Press
4x5 @ 38kg
3x5 ab wheel
Squat
3x5 @ 78kg
2 Likes
I’m going to start this log up again. It’s been quite a while since I’ve logged, although I haven’t stopped training in that time. Since I stopped logging I have run some functional bodybuilding programs, PR’d my 5k and run a half marathon. The first half of this year has been really focused on running and I ran my first organised half marathon in May. Since then I’ve been consistently running and doing some lifting, but there has been no real plan.
I’m eyeing up another half marathon or 10k in February next year, so what I’m aiming to do over the next couple of months is consistently lift twice a week alongside running and conditioning. I’m going to use 531 for the lifting, I’ve set very low training maxes and I did my first lifting session today:
15/10/23
100 BPA
Bench
40kg x 5
45kg x 5
50kg x 5
40kg x 10, 10, 10, 10, 10
Ring row 5x10
Back extension 3x10
Zercher march 3x30sec @ 40kg
Axle curl x 35
1 Like
16/10/23
Longer, slow run from today. Kept the pace nice and slow, the aim is really just to keep my heart rate below 150. Had some weird knee pain that I’ve not had before, it was particularly bad going downhill but feels fine now.
1 Like
17/10/23
So this was 5 miles total, broken down as a 1 mile warm up and then 4 miles easy, however every .4 of a mile I did a 40sec ‘pick up’ at fast pace (so 10 total ‘pick ups’). Still some knee pain which I will ‘investigate’ tomorrow.
1 Like
19/10/23
Took an unplanned rest day yesterday. Managed to get this done today though which was 1 mile warm up, 10x300m fast with 100m slow between each effort, followed by 1 mile cool down. Knee felt good, aimed for 7:00 mile pace on the intervals which was achievable on all of them (only made difficult by the trail I run on being a bit wet and slippery).
1 Like
20/10/23
10x5 chins (throughout session)
Squat
45kg x 5
53kg x 5
60kg x 5
45kg x 10, 10, 10, 10, 10
KB bench
20kg x 10, 10, 10, 10, 4
Light weights on the squat but not done a session like this in a while so it lit my legs up!
1 Like
22/10/23
20 mins stationary bike
I was thinking of a recovery run or some harder conditioning today but felt very sore through my legs and some tightness/pain in my neck so opted for some easy bike to get some blood moving.
It’s been a good training week, got in the 2 lifting sessions as planned plus 3 runs totaling 16 miles. Diet has been good as well, loosely tracked calories 6 out of 7 days, aiming for about 2700 calories and a minimum of 150g protein. I’m not trying to do anything in particular diet/body comp wise other than fuel the training and don’t drastically over/under eat. My watch reckons I’m averaging about 8 hours and 20 mins of sleep a night, which my body does feel like it needs (and I don’t think dark mornings help with wanting to get up early!).
Goals for next week:
2 lifting sessions
3 runs (15-18 miles total volume)
Good adherence to calories/protein numbers
Gonna be a slightly tougher week as I’m in the office quite a few days but will get it done where I can!
24/10/23
5x5 ab wheel
Press
30kg x 5
35kg x 5
38kg x 5
30kg x 10, 10, 10, 10, 10
Axle row
55kg x 10, 10, 10, 10, 10
3x10 back extension
1 Like
25/10/23
6 miles easy today, heart rate was a touch high but happy with the consistent pace (bit slow on mile 5 but that was me trying to manage my HR a little).
1 Like
24/03/24
Sunday - Max effort lower
High handle trap bar
Work up to 130kg x 3
KB kickstand squat
20kg x 6, 6, 6 (per leg)
Back raise
12, 12, 12
2 sets of deadbugs and birddogs
Gonna get my log going again over the next 12 weeks whilst I aim to lose ~10lbs. I’m currently sat at 188.5lbs. Today was just a simple lower body session.
2 Likes
25/03/24
Monday - Run and Max Effort Upper
AM - Run
6 mile run broken down as 2 miles easy, 2 miles steady and 2 miles easy
PM - Max Effort Upper
Press
Work up to 55kg x 3
Shoulder press (machine)
15kg x 21, 13
Seated cable row
20kg x 12, 12, 12
Face pull
9.5kg x 12, 12, 12
Pullover machine
40kg x 15, 15, 15
Seated curl machine
20kg x 8, 8, 8
26/03/24
Tuesday - Run with Fartlek
3 mile easy run with 4x 90sec fast efforts throughout (at 1, 1.5, 2 and 2.5 mile marks roughly)
2 Likes
27/03/24
Wednesday - Off
28/03/24
Thursday - Dynamic Effort Lower
Box jump
2, 2, 2, 2, 2
Walking lunge (holding KBs)
20kg x 12, 12, 12
Back raise
12, 12, 12
Ab wheel
8, 8, 8
2 Likes
29/03/24
Friday - Off
30/04/24
Saturday - Run
2 mile easy run
2 Likes
Good week of training, got in all the running and lifting I wanted to. For the running I am following Ben Parkes ‘in-between’ plan which is three days per week with a total mileage of 10-12 miles. For the lifting I’m rotating through the Westside for Skinny Bastards template and will be happy as long as I lift at least twice per week.
The focus for next week is to start tightening up my diet.
31/03/24
Sunday - Rep Upper
Single arm KB press (with 20kg racked in other hand)
16kg x 10, 10, 10
Chins
8, 5, 4
BPA
12, 12, 12
Plate laterals
5kg x 12, 12, 12, 12
KB Shrugs
20kg x 10, 10, 10
Axle curl
10, 10, 10
2 Likes
01/04/24
Monday - Off
02/04/24
Tuesday - Recovery
Stayed at my in-laws over the weekend and managed to do something to my lower back, possibly from sleeping on a very soft mattress. It has been quite painful (more so than a usual strain or knock I pick up). I have done some mobility and stretching today which has helped so going to keep that up until it’s better.
2 Likes
03/04/24
Wednesday - Off
04/04/24
Thursday - Off
05/04/24
Friday - ‘Low’ effort lower body
Safety bar squat
60kg x 5
Hand supported split squat
3x10
Back raise
3x10
Deadbugs
2x10
Back is feeling a bit better after a couple of days off so did some easy lower body work.
2 Likes
06/04/24
Saturday - Off
07/04/24
Sunday - Off
08/04/24
Monday - Steady run
5 mile run, done with a friend so nothing too challenging. Was roughly 10 minute mile pace and HR averaged 155bpm which is a touch high for an easy run, but expected seen as I’ve had a week off running and talked during the run. Back is pretty much better now so hoping to get in a good week of training.
2 Likes
09/04/24
Tuesday - Easy run with strides
4 mile easy run with 4x20 sec fast paced ‘strides’ throughout
2 Likes