Strength Training for Ultramarathon

[pokey]

5/19
420PM
Pullups: bwt x 28 (Pullup PR)
OHP: 135 x 5 x 4 sets (70%)
OHP: 155 x 3 x 2 sets (80%)
1 Arm Arnold Press: 65 x 6 x 4 sets
Ab Wheel to box: bwt x 8 x 5 sets
Tri Push Downs: double wrapped Green x 15 x 5 sets
Pullup bar rows: double wrapped Green x 20 x 5 sets
Stretch

5/20
619AM
Run 3.01 in 23:05 @ 7:40 pace

5/21
411PM
DL: 335 x 3, 385 x 9, 405 x 7, 425 x 4, 455 x 1
Sumo DL: 335 x 6, 385 x 3, 405 x 3, 425 x 1, 425 x1
7.5" Block Pull: 295 x 5 x 5 sets
Side Bend push downs; double wrapped green x 15 x 5 sets
Single Leg RDL: 44 x 20 x 3 sets
Stretch

5/22
520AM
Run 7.1 in 53:52 @ 7:35 pace

[pokey]

5/23
Hike 5.38 in 2:23:45 @26:43 pace

5/24
OHP: 145 x 3, 155 x 3, 165 x 3
Cuban Press: 32.5 x 6 x 4 sets
Swiss Bar OH Tri Ext: 95 x 8 x 4 sets
Stretch

5/26
415PM
13" Box SSB Squat: 265 x 1 x 8 sets
DL: 275 + monster mini x 1 x 5 sets
Sumo DL: 275 x 1 x 5 sets
OHP: 135 x 5 x 3 sets
OHP: 145 x 3 x 3 sets
1 Arm Arnold Press: 70 x 4 x 4 sets
Stretch

5/27
510PM
SSB Squat: 225 x 5, 245 x 2, 275 x 1, 295 x 1

5/28
517AM
Run 7.05 in 56:01 @ 7:57 pace

5/29
533AM
Run 5.06 in 39:26 @ 7:48 pace

5/29
425PM
DL: 335 x 2, 385 x 1, 405 x 1, 445 x 1, 475 x 1
Sumo DL: 335 x 2, 385 x 1, 405 x 1, 405 x 1

5/30
633AM
Run 8.53 in 1:07:59 @ 7:58 pace

6/1
533AM
Run 5.50 in 42:53 @ 7:48 pace

6/1
420PM
Pullups: bwt x 28
OHP: 135 x 3, 155 x 3, 165 x 1, 175 x 3
BB Rows: 245 x 8 x 4 sets
Swiss Bar OH Tri Ext: 95 x 8 x 4 sets
Shrugs: 245 x 8 x 3 sets
Stretch

6/2
425PM
13" SSB Box Squat: 265 x 1 x 10 sets
DL: 385 x 1 x 5 sets
Sumo DL: 385 x 1 x 5 sets
SSB Squats: 225 x 8 x 4 sets, 255 x 3, 275 x 1
Kneeling Band Abs: double wrapped green x 15 x 5 sets
Band Upright Rows: purple x 20 x 5 sets
Pullup Bar Rows: dwg x 20 x 3 sets
Single Leg RDL: 44 x 20 x 3 sets
Stretch

[pokey]

6/9
450PM
OHP: 135 x 5 x 2 sets, 145 x 4 x 3 sets
Pullup Bar Rows: double wrapped green x 20 x 7 sets
Ab Wheel to box: bwt x 8 x 3 sets
Stretch

6/11
135PM
SSB Squat: 245 x 5, 275 x 1, 275 x 3, 295 x 2, 315 x 1, 275 x 1, 245 x 1
Kneeling Band Abs: double wrapped green x 15 x 5 sets
Stretch

6/12
340 PM
Hearts = SSB Squat (205), card values to 5, face cards x 5
Diamonds = Ab Wheel (bwt), card value + 5, face cards x 10
Spades = KB Swing (44), card values * 2, face cards x 20
Clubs = DL 275, card value to 5, face cards x 5
Stretch

6/15
420PM
13" SSB Box Squat: 265 x 1 x 12 sets
DL: 355 x 1 x 5 sets
Sumo DL: 355 x 1 x 5 sets
SSB Squats: 225 x 8 x 4 sets, 255 x 4, 275 x 1
Kneeling Band Abs: double wrapped green x 16 x 5 sets
Band Upright Rows: purple x 20 x 5 sets
Stretch

6/17
440PM
Pullups: bwt x 28
OHP: 195 x 0
BB Rows: 245 x 8 x 3 sets
Ab wheel to box: bwt x 8 x 4 sets
Stretch

6/18
6PM
DL: 335 x 4, 385 x 10, 405 x 8, 425 x 5, 455 x 1
Sumo DL: 335 x 6, 385 x 3, 405 x 3, 425 x 1 x 2 sets
Stretch

6/19
530PM
SSB Squat: 245 x 2, 275 x 1, 295 x 1, 315 x 1
Band Side Push Downs: double wrapped green x 12 x 3 sets
Single Leg RDL: 44 x 22, 44 + G/M wrapped purple x 15 x 2 sets
Stretch

6/21
1120AM
OHP 145 x 3 x 5 sets, 145 x 5
Meadows Rows: 90 x 10 x 5 sets
DB Lateral Rows: 22.5 x 20, 22.5 x 20, 22.5 x 18, 22.5 x 18, 22.5 x 18
Standing Tri Push Downs: double wrapped green x 15 x 4 sets
Band Pullup bar Rows: double wrapped green x 15 x 4 sets
DB Curls: 50 x 8 x 4 sets
Stretch

6/22
420PM
13" SSB Box Squat: 225 x 1 x 6 sets
DL: 275 x 1 x 5 sets
Sumo DL: 275 x 1 x 5 sets
Stretch

6/24
450PM
OHP: 135 x 5, 145 x 5, 155 x 7
Stretch

6/25
330PM
DL 385 x 1, 415 x 1, 485 x 1
Sumo DL: 385 x 1, 415 x 1, 455 x 1
Ab Wheel To Box: bwt x 8 x 5 sets
KB Swings: 44 x 25 x 2 sets, 44 + purple x 18 x 3 sets
Stretch

6/26
530AM
Run 5.05 in 37:42 @ 7:28 pace

6/29
13" SSB Box Squats: 235 x 1 x 8 sets
DL: 355 x 1 x 5 sets
Sumo DL: 355 x 1 x 5 sets
SDB Squat: 225 x 8 x 4 sets, 255 x 3
Band Abs: double wrapped green x 15 x 5 sets
Stretch

Child has been born and I’m not running much as I don’t want to be away for too long. I’m able to get lifts in because of the home gym, but even those lifts are truncated.

[pokey]

I’ve been super busy with work and child, so I’ve really sucked at updating this, but I have continued lifting. Trimming back a little bit though and not running as much. Hoping to start a 2 - 3 day a week running schedule here soon.

Lifting has been going well. I’ve continued a pretty linear progression on SSB Box squats and for Deadlifts.

7/1
435PM
Pullups: bwt x 27
OHP: 145 x 3 x 5 sets, 155 x 1 x 1 set
DB Lateral Raises: 22.5 x 20, 22.5 x 20, 22.5 x 20
Stretch

7/6
13" SSB Box Squat: 235 x 2 x 5 sets => planned for 10 sets, but got called into work

7/7
445PM
13" SSB Box Squat: 235 x 2 x 10 sets
DL: 365 x 1 x 5 sets
Sumo DL: 365 x 1 x 5 sets
SSB Squat: SDB Squat: 225 x 10 x 2 sets, 245 x 6 x 2 sets, 265 x 3, 265 x 1
Band Abs: double wrapped green x 16 x 5 sets
Stretch

7/9
4PM
DL: 335 x 5, 385 x 10, 405 x 8, 425 x 5, 455 x 1, 455 x 1
Sumo DL: 335 x 6, 385 x 4, 405 x 4, 405 x 3, 425 x 1
7.5" Block pulls: 335 x 4 x 4 sets
AB wheel to wall: bwt x 8 x 3 sets
stretch

7/12
930AM
Jump Rope
SSB Squat: 225 x 12 x 3 sets
Calf Raise: 225 x 12 x 3 sets
KB Swing: 44 x 20 x 3 sets
Single Leg Elevated Squat: 155 x 8 x 3 sets
DL: 225 x 8 x 3 sets
Shrugs: 225 x 8 x 3 sets
BB Rows: 135 x 10 x 3 sets
Kneeling Band Abs: dwg x 16 x 3 sets
Stretch

7/15
440PM
Pullups: bwt x 28
OHP: 135 x 3, 155 x 3, 165 x 4
Ab Wheel to box: bwt x 8 x 4 sets
Tri Ext: dwg x 15 x 5 sets

7/16
3.25 in 24:38 @ 7:35 pace

7/17
DL: 335 x 6, 385 x 10, 405 x 9, 425 x 5, 455 x 1, 455 x 1
Sumo DL: 335 x 6, 385 x 5, 405 x 5, 405 x 4, 425 x 1
Stretch

7/18
410PM
13" SSB Box Squats: 235 x 2 x 12 sets
DL: 365 x 1 x 5 sets
Sumo DL: 365 x 1 x 5 sets
Band Abs: double wrapped green x 16 x 5 sets
SSB Squat: SDB Squat: 225 x 12 x 2 sets, 245 x 8, 245 x 6, 265 x 4, 265 x 1
Stretch

7/22
450PM
Seated 1 Arm Hammer Grip DB Pressed: 52.5 x 6, 52.5 x 6, 62.5 (1L/3R), 57.5(3L/4R)
DB Lateral Raises: 22.5 x 20, 22.5 x 20, 22.5 x 20
Ab Wheel: bwt x 20 x 5 sets
Floor Skull Crusher: 55 x 10, 75 x 10 x 3 sets
Stretch

[pokey]

7/23
520AM
Run 7.10 mi in 57:23 @ 8:05 pace

7/25
10AM
DL: 385 x 1, 425 x 1, 495 x 1
Sumo DL: 385 x 1, 425 x 1, 455 x 1

7/25
145PM
Jump Rope: 150 x 1
1 Arm Farmers DL: 185 x 1, 185 x 3, 225 x 2, 275 x 1

7/27
Lower Body Deck of Cards
Diamonds: DL: 315, card # up to 5, all other cards 5
Hearts: 13" SSB Box squat: 2 to 5 => 205 x 4, 6 to 9 => 215 x 3, 10 to k => 225 x 2, A => 255 x 1
Spades: Kneeling Band Abs: card # up to 10, all other cards 10
Clubs: KB Swings, card # + 10, Face cards 20
Stretch

7/29
645AM
Pull ups: 45 x 5 x 5 sets
Belt Squat: 45 x 10 x 4 sets
DB Lateral Raises: 27.5 x 12 x 4 sets
Ab Wheel to Box: bwt x 8 x 2 sets

8/1
1040AM
DL: 335 x 5, 385 x 1, (work interrupted), 335 x 3, 385 x 1, 405 x 14, 385 x 1
Sumo DL: 335 x 6, 385 x 4, 385 x 4
Belt Squats: 45 x 15, 70 x 15 x 3 sets
Stretch

8/3
350PM
13" SSB Box Squat: 245 x 2 x 8 sets
Snatch Grip DL: 335 x 1 x 5 sets
Sumo DL: 335 x 1 x 5 sets
SSB Squats: 245 x 5 x 5 sets, 265 x 4, 265 x 3
Kneeling band Abs: dwg x 16 x 5 sets
Belt Squat: 70 x 15 x 3 sets
Band upright rows: purple x 20 x 3 sets
Stretch

8/5
Pullups: bwt x 27, 45 x 3 x 5 sets
DB Lateral Raises: 27.5 x 14, 27.5 x 12 x 3 sets
Ab Wheel to Box: bwt x 8 x 3 sets

8/6
415PM
Snatch Grip DL: 245 x 5, 335 x 5, 385 x 3, 405 x 3, 425 x 1, 425 x 1
Sumo DL: 335 x 6, 385 x 5, 405 x 5, 425 x 1, 425 x 1
Side Push Downs: dwg x 12 x 5 sets
Squat cleans: 95 x 3 x 2 sets, 115 x 3 x 2 sets
Tri Push Downs: dwg x 15 x 3 sets
Stretch

8/8
810AM
Pullups: 25 x 8, 45 x 6, 70 x 4, bwt x 5 x 3 sets
Squat Clean: 135 x 3, 165 x 3, 185 x 1 x 3 sets
Netural Grip Bwt Box Rows: bwt x 10, bwt x 12 x 3 sets
Ab Wheel: bwt x 20 x 5 sets
OH Tri Ext: purple x 20 x 2 sets
Stretch

8/9
520 AM
Run 7.10 in 58:47 @ 8:17 pace

8/10
415PM
13" SSB Box Squat: 245 x 2 x 10 sets
Sumo DL: 355 x 1 x 5 sets
Snatch Grip DL: 335 x 1 x 5 sets
Kneeling Band Abs: dwg x 16 x 5 sets
SSB Squats: 245 x 6 x 2 sets, 245 x 5 x 3 sets, 265 x 5, 275 x 1
Belt Squat: 70 x 15 x 3 sets
Band Upright rows: purple x 20 x 3 sets
Stretch

8/11
420PM
Pullups: bwt x 27, 45 x 4 x 2 sets, 45 x 3 x 3 sets
DB Lateral Raises: 27.5 x 15, 27.5 x 14, 27.5 x 12
Squat Clean: 95 x 3, 135 x 3, 185 x 1 x 2 sets
Ab Wheel to Box: bwt x 8 x 4 sets
OH Tri Ext: purple x 20 x 4 sets
Stretch

8/12
325PM
Run 4.43 in 35:05 @ 7:55 pace
Stretch

[pokey]

8/15
Snatch Grip DL: 245 x 5, 335 x 6, 385 x 4, 405 x 4, 425 x 1 x 2 sets
Sumo DL: 335 x 6, 385 x 6, 405 x 5, 425 x 1 x 2 sets
Side Push Downs: double wrapped green x 14 x 5 sets
Zercher GM: 205 x 10 x 4 sets
Clean Squat 155 x 2
Stretch

8/17
220PM
13" SSB Box Squat: 245 x 2 x 12 sets
Snatch Grip DL: 335 x 1 x 5 sets
Kneeling Abs: Double Wrapped Green x 1 x 5 sets
Stretch

8/19
330PM
Pullups: 70 x 3 x 5 sets
DB Lateral Raises: 27.5 x 16, 27.5 x 15, 27.5 x 14, 27.5 x 12
Ab Wheel to Box: bwt x 8 x 5 sets
BB Rows: 205 x 8 x 5 sets
Neutral Grip Bwt Rows: bwt x 12 x 3 sets
Tri Push Downs: dwg x 20 x 3 sets
Stretch

8/22
9AM
SSB Squat: 245 x 4, 275 x 2, 295 x 1, 325 x 1, 265 x 5, 265 x 3, 265 x 1
6.5" Deficit DL: 335 x 5 x 3 sets
AB Wheel: bwt x 20 x 4 sets
1 Arm Pullup Bar band Rows: dwg x 12 x 4 sets
Stretch

8/25
310PM
SSB Box Front Squats: 155 x 3, 185 x 3 x 3 sets, 205 x 1, 235 x 1
DL: 405 x 1 x 5 sets
Single Leg RDL: 44 + purple x 12 x 5 sets
Dips (5 - 0 - 5 tempo): 25 x 5 x 5 sets
Stretch

8/27
430PM
Pullups: bwt x 28
Swissbar Floor Press; 185 x 5, 205 x 4, 215 x 3, 225 x 2, 235 x 1
Ab Wheel: bwt x 20 x 5 sets
KB Rows: 44 + purple x 10 x 2 sets
Stretch

8/29
10AM
Dan John’s KB workout
Front Squat weight: 205
KB weight: 44
Followed sets/reps in order

8/31
430PM
Dan John’s KB workout
Pullups weight: 60
KB weight: 44
Followed sets/reps in order

9/3
430PM
Dan John’s KB workout
Swiss Bar Weight: 205
KB weight: 44
Followed sets/reps in order

9/6
940AM
SSB Squat: 295 x 3 x 3 sets
Standing Calfs: 90 x 15 x 4 sets
KB Swings: 44 x 30 x 3 sets
Lunges: 135 x 4/leg x 3 sets
Stretch

9/6
130PM
Seated Band Row: double wrapped purple x 10 x 3 sets
ez bar reverse curl: 55 x 10 x 3 sets
Wrist Curl: 27.5 x 10 x 3 sets
Shrug: 185 x 10 x 3 sets
Reverse Shrug Pullup: bwt x 10 x 3 sets
Straight Leg DL: 135 x 10 x 3 sets
Hammer Curls: 32.5 x 10 x 3 sets
Stretch

9/8
230PM
Dan John’s KB workout
DL Weight: 335
KB weight: 44
Followed sets/reps in order

9/10
Dan John’s KB workout
Pullup weight: 60
KB weight: 44
Followed sets/reps in order

9/15
340PM
SSB Squat: 295 x 3 x 4 sets
DL: 275 x 1 x 5 sets
Sumo DL: 275 x 1 x 5 sets
KB Swing: 44 x 25 x 10 sets
Lunge: 135 x 4/leg x 3 sets
Kneeling Abs: dwg x 16 x 5 sets
Standing Calfs: 205 x 12 x 2 sets
Stretch

9/18
353PM
Dan John’s KB workout
Swiss Bar Weight: 205
KB weight: 44
Followed sets/reps in order

9/22
13" SSB Box Squat with Greens: 205 x 1 x 8 sets
DL: 425 x 3 x 3 sets
Sumo DL: 405 x 3 x 3 sets
Kneeling Band abs: dwg x 16 x 5 sets
Lunges: 135 x 4/leg x 3 sets
Stretch

9/26
8AM
SSB Squat: 305 x 3 x 4 sets
DL: 275 x 1 x 5 sets
Sumo DL: 275 x 1 x 5 sets
KB Swings: 44 x 25 x 10 sets
Standing Calfs: 205 x 12 x 5 sets
Band Side Push Downs: dwg x 15 x 3 sets
Seated Band Rows: purple x 20 x 3 sets
Rotary Pullups: bwt x 8 x 3 sets
Stretch

9/30
815AM
13" SSB Box Squat: 215 x 1 x 8 sets
DL: 435 x 3 x 3 sets
Sumo DL: 415 x 3 x 3 sets
Kneeling Band Abs: dwb x 15 x 5 sets
Standing Calfs: 185 x 14 x 5 sets
Stretch

10/1
823 AM
Pullups: 90 x 1, 70 x 3 x 5 sets
Dips: 70 x 4, 70 x 5, 70 x 6, 70 x 7, 70 x 8
DB Lateral Raises: 27.5 x 10 x 5 sets
Seated Pullup bar Rows: dwg x 20, dwg + dwp x 12 x 4 sets
KB Swings: 44 x 45 x 5 sets
Stretch

Some runs sprinkled in, but not much noteworthy.