WOD 1: Evening
Standard warm up
Deadlift:
10 x 1 x 315# (10 singles with really short rest)
Speed Deadlifts:
6 x 3 x 225# (deadstop)
Pullup: (nuetral grip)
3 x 12
Hanging leg raise:
3 x 12
Swing:
3 x 20 x 55#
Back Extension:
2 x 10 x 45# plate
Run: (pace: 6:30 mpm, incline: 6.5)
8 rounds:
30 seconds on, 15 seconds off
Foam roll/stretch
Daily Report:
Notes: Deadlifts are getting better easier. Hanging leg raises were difficult.
Body: Shoulders are pretty sore from pushups yesterday. Left adductor is a little tight.
Body Weight: 191#
Sleep: 8 hours
Daily Reading: Streams in the Desert
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Tuesday: Push
WOD 1:
Pushups:
500 (done in sets of 50 throughout the day)
Daily Report:
Notes: Planned on running today but had an ice storm come in. I will make it up later this week.
Sleep: 6 hours
Daily Reading: Streams in the Desert
Pushups:
500 (done in sets of 50 throughout the day)
Daily Report:
Notes: Planned on running today but had an ice storm come in. I will make it up later this week.
Sleep: 6 hours
Daily Reading: Streams in the Desert
Monday, February 27, 2012
Monday: W1,C1 - BS, Pr
WOD 1: 5:00 am
Standard Warm-up
Back Squat:
3 x 5 x 245#
Front Squat:
3 x 6 x 135# (getting used to new movement)
Press:
3 x 5 x 135#
Swing:
2 x 12 x 80#
Pullup (dh, wide grip)
2 x 12
Band Stretch/Static Stretch
Daily Report:
Notes: Squat felt strong. I will be taking a bit more time focusing on warming up and stretching post workout going forward. My hip mobility needs to improve and I think the added focus will help improve both my running as well as my squatting. Press has been stagnant for a while.
Sleep: 6 hours
Body Weight: 192#
Standard Warm-up
Back Squat:
3 x 5 x 245#
Front Squat:
3 x 6 x 135# (getting used to new movement)
Press:
3 x 5 x 135#
Swing:
2 x 12 x 80#
Pullup (dh, wide grip)
2 x 12
Band Stretch/Static Stretch
Daily Report:
Notes: Squat felt strong. I will be taking a bit more time focusing on warming up and stretching post workout going forward. My hip mobility needs to improve and I think the added focus will help improve both my running as well as my squatting. Press has been stagnant for a while.
Sleep: 6 hours
Body Weight: 192#
Thursday, February 23, 2012
Thursday: Dan John Day 12
WOD 1:
Bench Press:
2 x 5 x 185# (second set was tough due to very little rest between sets)
Back Squat:
2 x 5 x 245# (focused on depth, which needs to improve)
Press:
2 x 5 x 135# (getting easier)
Deadlift:
2 x 5 x 275# (easy and fast)
Ab Wheel:
1 x 20
Daily Report:
Notes: Completed in 30 minutes due to a hectic schedule.
Body: fine, left elbow is bit sore.
Sleep: 8 hours
Bench Press:
2 x 5 x 185# (second set was tough due to very little rest between sets)
Back Squat:
2 x 5 x 245# (focused on depth, which needs to improve)
Press:
2 x 5 x 135# (getting easier)
Deadlift:
2 x 5 x 275# (easy and fast)
Ab Wheel:
1 x 20
Daily Report:
Notes: Completed in 30 minutes due to a hectic schedule.
Body: fine, left elbow is bit sore.
Sleep: 8 hours
Wednesday, February 22, 2012
Training Template for Strength and Endurance
This is going to be my training template starting after I finish Dan John's 40 day workout. It will focus on simultaneously increasing strength as well as endurance as I prepare for the Arrowhead 135. The basic premise has been taken from Shane Skowron's "Strength Training for Endurance Athletes", with a few added tweaks of my own. The program will entail 3 days per week of strength training and 5 days per week of running (2 short speed sessions, 3 LSD runs. The focus will be on teaching my body to auto-regulate to a higher workload. I have added front squats into my programming as they are skill that I do not have much experience in yet I feel can benefit my running significantly. Again, I cannot take credit for creating this as much of it has come from the work of Shane Skowron.
Wednesday: Dan John Day 11
WOD 1: 5:00 am
Back Squat:
2 x 5 x 225# (focused on depth)
Press:
2 x 5 x 135# (getting easier)
Deadlift:
2 x 5 x 245# (fast and easy)
Bench Press:
2 x 5 x 185# (tougher than usual)
Foam Roll/Band stretch
WOD 2: Evening
Run:
5 miles (very icy)
Recovery:
Long stretch/mobiliy/foam roll session
Daily Report:
Notes: Not a very motivated session. Body is still recovering from heavy day on Monday. Tweaked my tricep a bit so will get some stretching in on that. Everytime I try to do dips (Monday) my elbows flare up the next couple of days.
Sleep: 6.5 hours
Reading: Numbers 14
Back Squat:
2 x 5 x 225# (focused on depth)
Press:
2 x 5 x 135# (getting easier)
Deadlift:
2 x 5 x 245# (fast and easy)
Bench Press:
2 x 5 x 185# (tougher than usual)
Foam Roll/Band stretch
WOD 2: Evening
Run:
5 miles (very icy)
Recovery:
Long stretch/mobiliy/foam roll session
Daily Report:
Notes: Not a very motivated session. Body is still recovering from heavy day on Monday. Tweaked my tricep a bit so will get some stretching in on that. Everytime I try to do dips (Monday) my elbows flare up the next couple of days.
Sleep: 6.5 hours
Reading: Numbers 14
Tuesday, February 21, 2012
Monday, February 20, 2012
Monday: Dan John Day 10
Training:
WOD 1: 5:00 am (Day 10)
Back Squat:
5 x 245#
3 x 255#
2 x 265# (Tied PR, felt easy, got good depth)
Press:
5 x 135#
3 x 135#
2 x 145# (easy)
Deadlift:
5 x 275#
3 x 315#
2 x 335# (PR, easy)
Bench Press:
5 x 185#
3 x 195#
2 x 225# (PR, easy)
Assistance:
30 x leg extension
30 x hamstring curl
30 x back extension
30 x dips
30 x hammer curl
40 x db swing (55#)
WOD 2: Evening
Run: Interval work on treadmill for 20 min at 15 incline (30 on, 30 off, 1 min on, 1 min off ect)
Daily Report:
Notes: This was the 10th day of Dan John's 40 day workout. So far I really like it. Hit an easy double on the deadlift at 335# as well as an easy double at 225# on the bench press. I have been doing leg extensions, hamstring curls and back extensions every day and I feel much sturdier on both the squat and deadlift. Swings are becoming much easier as well.
Body Weight: 193#
Sleep: 6 hours
Reading: 2 Corinthians 1-7
WOD 1: 5:00 am (Day 10)
Back Squat:
5 x 245#
3 x 255#
2 x 265# (Tied PR, felt easy, got good depth)
Press:
5 x 135#
3 x 135#
2 x 145# (easy)
Deadlift:
5 x 275#
3 x 315#
2 x 335# (PR, easy)
Bench Press:
5 x 185#
3 x 195#
2 x 225# (PR, easy)
Assistance:
30 x leg extension
30 x hamstring curl
30 x back extension
30 x dips
30 x hammer curl
40 x db swing (55#)
WOD 2: Evening
Run: Interval work on treadmill for 20 min at 15 incline (30 on, 30 off, 1 min on, 1 min off ect)
Daily Report:
Notes: This was the 10th day of Dan John's 40 day workout. So far I really like it. Hit an easy double on the deadlift at 335# as well as an easy double at 225# on the bench press. I have been doing leg extensions, hamstring curls and back extensions every day and I feel much sturdier on both the squat and deadlift. Swings are becoming much easier as well.
Body Weight: 193#
Sleep: 6 hours
Reading: 2 Corinthians 1-7
Saturday, February 18, 2012
Friday, February 17, 2012
Friday: Dan John Day 9
Training:
WOD 1: 5:00 am (Day 9)
Back Squat: 2 x 5 x 245#
Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 295# (PR)
Bench Press: 2 x 5 x 185#
Assistance Work (leg curls, extensions, back extension, ab wheel ect in sets of 30)
Foam Roll/Stretch
Daily Report:
Notes: Deadlifts felt great. The second set was fast and light. I am pleased with my squat progression as well. The weights are slowly feeling easier and I am getting full ROM. Exploding out of the hole is still a weak point.
Nutrition: Has been pretty good lately. I am slowly dialing in what works and what doesn't for me.
Sleep: 6 hours
Reading:
WOD 1: 5:00 am (Day 9)
Back Squat: 2 x 5 x 245#
Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 295# (PR)
Bench Press: 2 x 5 x 185#
Assistance Work (leg curls, extensions, back extension, ab wheel ect in sets of 30)
Foam Roll/Stretch
Daily Report:
Notes: Deadlifts felt great. The second set was fast and light. I am pleased with my squat progression as well. The weights are slowly feeling easier and I am getting full ROM. Exploding out of the hole is still a weak point.
Nutrition: Has been pretty good lately. I am slowly dialing in what works and what doesn't for me.
Sleep: 6 hours
Reading:
Wednesday, February 15, 2012
Wednesday: Dan John Day 8
Training:
WOD 1:
Back Squat: 1 x 10 x 225#
Press: 1 x 10 x 115#
Deadlift: 1 x 10 x 275#
Bench Press: 1 x 10 x 165#
Swing: 1 x 30 x 55#
Back Extensions: 2 x 15 x 25# plate
WOD 2:
Run: 5 miles w/20# vest
Daily Report:
Notes: Weights felt EASY today. I thought the squats would be tougher. Deadlifts felt great and were done quickly.
Body: Fine, feet a bit sore but nothing to bad.
Body Weight: 194#
Reading: Numbers 14
WOD 1:
Back Squat: 1 x 10 x 225#
Press: 1 x 10 x 115#
Deadlift: 1 x 10 x 275#
Bench Press: 1 x 10 x 165#
Swing: 1 x 30 x 55#
Back Extensions: 2 x 15 x 25# plate
WOD 2:
Run: 5 miles w/20# vest
Daily Report:
Notes: Weights felt EASY today. I thought the squats would be tougher. Deadlifts felt great and were done quickly.
Body: Fine, feet a bit sore but nothing to bad.
Body Weight: 194#
Reading: Numbers 14
Tuesday, February 14, 2012
Tuesday: W34
Training:
WOD 1:
Run: 5 miles (outside, through snow)
Pushups: 2 x 50
Daily Report:
Notes: Snowy but decent weather. Ice slowed me down.
Body: Left achilles is feeling a bit tight.
Body Weight: 194# (weight gain is mostly due to drinking 1/2 to 3/4 gallon of whole milk daily) This hasn't seemed to affect my running yet, which is good.
Sleep: 7 hours
Reading: Numbers 14
WOD 1:
Run: 5 miles (outside, through snow)
Pushups: 2 x 50
Daily Report:
Notes: Snowy but decent weather. Ice slowed me down.
Body: Left achilles is feeling a bit tight.
Body Weight: 194# (weight gain is mostly due to drinking 1/2 to 3/4 gallon of whole milk daily) This hasn't seemed to affect my running yet, which is good.
Sleep: 7 hours
Reading: Numbers 14
Monday, February 13, 2012
Monday: Dan John Day 7
Training:
WOD 1: 5:00 am (Day 7)
Back Squat: 2 x 1 x 265#
Press: 2 x 1 x 155# (PR)
Deadlift: 1 x 1 x 335# (PR)
Bench Press: 3 x 1 x 225# (Tied PR)
Assistance Work
WOD 2: Evening:
2 rounds:
5 min run (9 mpm)
10 min run (4.0/15 incline on treadmill)
Weighted Pullups: 5-4-3-2-1 x 45# (neutral grip)
Pullups: 10-8-6-4-2 (wide grip)
Core work
Daily Report:
Notes: Great session. Squats felt a bit off so I did not push it to hard. All other lifts were relatively easy. I will go for 350 on the deadlift next test day.
Sleep: 7 hours
Reading: 1 Corinthians 8-16
WOD 1: 5:00 am (Day 7)
Back Squat: 2 x 1 x 265#
Press: 2 x 1 x 155# (PR)
Deadlift: 1 x 1 x 335# (PR)
Bench Press: 3 x 1 x 225# (Tied PR)
Assistance Work
WOD 2: Evening:
2 rounds:
5 min run (9 mpm)
10 min run (4.0/15 incline on treadmill)
Weighted Pullups: 5-4-3-2-1 x 45# (neutral grip)
Pullups: 10-8-6-4-2 (wide grip)
Core work
Daily Report:
Notes: Great session. Squats felt a bit off so I did not push it to hard. All other lifts were relatively easy. I will go for 350 on the deadlift next test day.
Sleep: 7 hours
Reading: 1 Corinthians 8-16
Friday, February 10, 2012
Thursday: Dan John Day 6
Training:
WOD 1: (Day 6)
Back Squat: 2 x 5 x 225#
Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 245#
Bench Press: 2 x 5 x 185#
Weighted Pullups: 4 x 4 x 45# plate
Swing: 1 x 30 x 70# db
WOD 2:
Sprint:
5 rounds: 1 min on, 1 min off on treadmill (Pace: 7:00-7:30 mpm, Incline: 8.0)
(This was awful)
Long Stretch
Daily Report:
Notes: Weights felt light today. Deadlifts were done tough and go and were fast. Focused on depth with the squats. Strength feels like its improving.
Body: Fine, got a cold.
Body Weight: 190#
Reading: 1 Corinthians 8-10
WOD 1: (Day 6)
Back Squat: 2 x 5 x 225#
Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 245#
Bench Press: 2 x 5 x 185#
Weighted Pullups: 4 x 4 x 45# plate
Swing: 1 x 30 x 70# db
WOD 2:
Sprint:
5 rounds: 1 min on, 1 min off on treadmill (Pace: 7:00-7:30 mpm, Incline: 8.0)
(This was awful)
Long Stretch
Daily Report:
Notes: Weights felt light today. Deadlifts were done tough and go and were fast. Focused on depth with the squats. Strength feels like its improving.
Body: Fine, got a cold.
Body Weight: 190#
Reading: 1 Corinthians 8-10
Thursday, February 9, 2012
Tuesday, February 7, 2012
Tuesday: Dan John Day 5
Training:
WOD 1: Day 5
Back Squat: 2 x 5 x 245#
Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 275#
Bench Press: 2 x 5 x 195#
Accessory work
WOD 2:
Run:
2 miles, moderate to fast pace
Sprint:
10 x 60 yard shuttle (all under 11 secs)
2 x 300 yard shuttle (both at 57 secs)
Daily Report:
Notes: Weights felt easy today.
Body Weight: 191#
Body: Fine, ankles and achilles are a bit tight from run yesterday.
Reading: 1 Corinthians 7
WOD 1: Day 5
Back Squat: 2 x 5 x 245#
Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 275#
Bench Press: 2 x 5 x 195#
Accessory work
WOD 2:
Run:
2 miles, moderate to fast pace
Sprint:
10 x 60 yard shuttle (all under 11 secs)
2 x 300 yard shuttle (both at 57 secs)
Daily Report:
Notes: Weights felt easy today.
Body Weight: 191#
Body: Fine, ankles and achilles are a bit tight from run yesterday.
Reading: 1 Corinthians 7
Monday, February 6, 2012
Monday: Dan John Day 4
Training:
WOD 1: Evening ( Day 4)
Back Squat: 2 x 5 x 245#
Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 275#
Bench Press: 2 x 5 x 195#
Core work
WOD 2: Night
Run: 8 miles
Daily Report:
Notes: Weights felt easy today. Rested this past weekend and felt fresh for this workout.
Nutrition: Clean
Sleep: 6 hours
Reading: 1 Corinthians 1-7
WOD 1: Evening ( Day 4)
Back Squat: 2 x 5 x 245#
Press: 2 x 5 x 135#
Deadlift: 2 x 5 x 275#
Bench Press: 2 x 5 x 195#
Core work
WOD 2: Night
Run: 8 miles
Daily Report:
Notes: Weights felt easy today. Rested this past weekend and felt fresh for this workout.
Nutrition: Clean
Sleep: 6 hours
Reading: 1 Corinthians 1-7
Friday, February 3, 2012
Friday: Dan John Day 3
Training:
WOD 1: 5:00am
Warm Up:
Standard warm up
Strength: Day 3
Deadlift: 5 x 225#, 3 x 275#, 2 x 300#
Press: 5 x 115#, 3 x 135#, 2 x 145#
Back Squat: 5 x 225#, 3 x 245#, 2 x 265#
Bench Press: 5 x 185#, 3 x 195#, 2 x 205#
Swing: 1 x 30 x 55#
Durability:
5 rounds:
1 min max effort row
1 min easy effort row
Foam roll/Stretch
WOD 1: 5:00am
Warm Up:
Standard warm up
Strength: Day 3
Deadlift: 5 x 225#, 3 x 275#, 2 x 300#
Press: 5 x 115#, 3 x 135#, 2 x 145#
Back Squat: 5 x 225#, 3 x 245#, 2 x 265#
Bench Press: 5 x 185#, 3 x 195#, 2 x 205#
Swing: 1 x 30 x 55#
Durability:
5 rounds:
1 min max effort row
1 min easy effort row
Foam roll/Stretch
Thursday, February 2, 2012
Thursday: Dan John Day 2
Training:
WOD 1:
Warm Up:
Standard warm up
Strength: (Day 2)
Deadlift: 2 x 5 x 225#
Press: 2 x 5 x 115#
Back Squat: 2 x 5 x 225#
Bench Press: 2 x 5 x 185#
Swing: 1 x 30 x 55#
Farmers Walk: 6 lengths x 70# dbs
Durability:
1 mile run
1 x 75 leg levers
Foam roll/AIS stretch
Daily Report:
Notes: Squats and bench felt easy today.
Body: hamstrings and hip flexors are a bit sore.
Nutrition: Clean
Sleep: 6 hours
Reading: Job 9-10
WOD 1:
Warm Up:
Standard warm up
Strength: (Day 2)
Deadlift: 2 x 5 x 225#
Press: 2 x 5 x 115#
Back Squat: 2 x 5 x 225#
Bench Press: 2 x 5 x 185#
Swing: 1 x 30 x 55#
Farmers Walk: 6 lengths x 70# dbs
Durability:
1 mile run
1 x 75 leg levers
Foam roll/AIS stretch
Daily Report:
Notes: Squats and bench felt easy today.
Body: hamstrings and hip flexors are a bit sore.
Nutrition: Clean
Sleep: 6 hours
Reading: Job 9-10
Wednesday, February 1, 2012
Wednesday: Dan John Day 1
Training:
WOD 1:
Warm Up:
Standard warm-up
Strength: (Day 1)
Deadlift: 2 x 5 x 225#
Press: 2 x 5 x 115#
Back Squat: 2 x 5 x 225#
Bench Press: 2 x 5 x 185#
Pullup: 1 x 15, 12
Swing: 1 x 30 x 55#
Durability:
Core work
Static Stretch
WOD 2:
Endurance:
5 mile run
Daily Report:
Notes: First day of Dan Johns 40 day workout. Going to try to learn how to auto-regulate my lifts based upon how I feel that day. This means that I need to be more dialed in nutrition wise and also in my recovery. My reasoning on trying this program is that it will allow me to still strength train while being able to log miles running at a slow easy pace. In order for my workouts to be sustainable I need to learn auto-regulation, which I am excited to try. Hopefully this program will allow me to build up a solid base strength level.
Body: good
Body Weight: 192#
Sleep: 8 hours
Reading: Psalm 12-14
WOD 1:
Warm Up:
Standard warm-up
Strength: (Day 1)
Deadlift: 2 x 5 x 225#
Press: 2 x 5 x 115#
Back Squat: 2 x 5 x 225#
Bench Press: 2 x 5 x 185#
Pullup: 1 x 15, 12
Swing: 1 x 30 x 55#
Durability:
Core work
Static Stretch
WOD 2:
Endurance:
5 mile run
Daily Report:
Notes: First day of Dan Johns 40 day workout. Going to try to learn how to auto-regulate my lifts based upon how I feel that day. This means that I need to be more dialed in nutrition wise and also in my recovery. My reasoning on trying this program is that it will allow me to still strength train while being able to log miles running at a slow easy pace. In order for my workouts to be sustainable I need to learn auto-regulation, which I am excited to try. Hopefully this program will allow me to build up a solid base strength level.
Body: good
Body Weight: 192#
Sleep: 8 hours
Reading: Psalm 12-14
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