Friday: Recovery

Phase: Base
Emphasis: Recovery

Warm up:
Joint mobility

Then:
1 x 50 tricep extensions
1 x 50 bench press @ bar
1 x 100 leg press @ 1 pps
1 x 30 press @ 15# db

Then:
Joint mobility
Hip mobility drills

Comments:
Felt great to get this recovery work in . Coached basketball all night but found an hour to get this in.

Thursday: Aerobic

Phase: Base
Emphasis: Aerobic

60 min hike w/ 22lb vest

Then: Durability
100 x 1 arm swings @ 45# kb
Joint Mobility

Comments:
Starting slow and building up. I am going to train for this 50k smart and not go in unprepared like last time. I have been limiting caloric intake in order to get to 195# which has been a solid endurance weight for me in the past.

Wednesday: Power Endurance

Phase: Base
Emphasis: Power Endurance

Warm up/correctives
2 x 5 OH squat @ 45#
2 x 10 squat
2 x 10 goblet squat @ 75#
30 x pullups

Then:
Bb complex x 3 @ 95#

Then:
50 x 8 count body builders

Comments:
Need to make time for a proper cool down and use my warm up and my cool down for corrective work. My wrists and forearms got tired before anything else.

Tuesday: Strength

Phase: Base
Emphasis: Strength

Warm up:
3 x 20 squats
3 x 10 jump squats
1 x 10 kneeling jumps (tough)

Then:
Work to a heavy power clean (185#)

Then:
Power clean @ above found weight
6 x 1 x 185#

Then:
Back squat
3 x 3 x 80% 1rm (245#)
2 x 2 x 90% 1 rm (265#)

Then:
Cool down
120 second OH hold @ 45# kb (both)
50 x swings @ 45# kb
10 x strict press @ 45# kb (both)
50 x situps

50 x pullups were done between sets during workout in sets of 5.

Here is my last set of 2 x 2 x 265#

Comments:
Have ignored the squat movement for to long. Felt slow and heavy. Power clean felt the same way. Nutrition has been good as of late.

Monday: Rest

Phase: base
Emphasis: rest

Comments:
50k training start this week. May 18 is race date.

Saturday - Sunday - Rest

Rest

Comments:
Very busy with coaching, work, BSF and also had a wedding to attend. Wedding season is done as most of our friends are married now so training can get more serious.

Friday, 11/23, lift, sprint

Warm Up:
Quick joint mobility
Barbell complex x 10 each

then: Strength

2 rounds:
5 x deadlift (sumo) @ 245#
5 x goblet squat @ 75# db
5 x db row @ 75#
5 x 1 arm bench press @ 75#

then:
6 x 300 yard shuttle runs (done on basketball court)

Comments:
Did this early on an empty stomach. Runs were easy and deadlifts felt light.

Thursday: 11/22, Rest

Rest and Recovery

Wednesday, 11/21, lift, sprint

Warm Up:
Quick dynamic warm up
Barbell complex  x 10 each

then: Strength
Deadlift (sumo)
2 x 5 x 225

Press: (1 arm, strict)
2 x 5 x 50# db

then:
4 x 120 yard shuttle runs (done on basketball court)
2 x 300 yard shuttle runs (done on basketball court)

Comments:
In and out quickly (under 25 min). Sprinting felt really good today.

Tuesday 11/20, lift

Warm Up:
Barbell complex x 20 each

then: strength
Deadlift (sumo)
2 x 5 x 225 (easy)

Press: (1 arm side press)
2 x 5 x 50# db

then: durability
50 x situps

Comments:
First time experimenting with sumo deadlifts. I liked them. Did not feel any strain in my lower back and really felt my hips open up. I will experiment with these a bit moving forward.

Monday, 11/19, lift

Warm Up:
Barbell complex x 20 each

then: strength
Deadlift:
1 x 10 x 135
3 x 5 x 225 (easy)

Press:
1 x 10 x 95
3 x 3 x 135 (tougher than normal)

Back Squat:
2 x 5 x 225 (easy)

then: durability
Joint mobility

Comments:
Basketball starts today so not a lot of time. Got a quick workout in however and felt good. Lower back is a little tight.

Sunday, 11/18, run

Active Recovery
4.5 mile run @ easy pace

Then:
Joint mobility

Notes:
Sleep: 10 hours
Nutrition: good
Comments: ate a lot last night post run plus did a lot of recovery work so body is feeling very good considering yesterday was my longest run in a while.

Saturday, 11/17, long run

Warm up:
800 m run @ easy pace

Then: Benchmark
10 mile run, must complete in <80 min

Time: 79:46

Then: cool down
800 m run
Joint mobility
20 min kettlebell work

Notes:
Sleep: 5 hours
Weight: 205#
Nutrition: solid
Comments: this was done for completion, not for a best time so I just ran 8 min miles the entire time. Harder than I had planned but not to terribly difficult. Calves are only thing that is sore.

Friday, 11/16

Warm up:
Barbell complex x 20 each @ 45# bar

Then:
Deadlift:
6 x 1 x 275
4 x 2 x 225

Press:
6 x 1 x 155
4 x 2 x 135

Notes:
Sleep: 5 hours
Weight: ?
Nutrition: decent
Comments. Previous 1 rm on the press was 155. Went up for 6 easy singles today. Deadlift was light and fast.

Thursday, 11/15

Rest

Wednesday, 11/14

Session 1:

2 mile jog/walk w/ 20# vest (had to walk a majority of it because my wife came with and she is just getting back into exercise)

Session 2:

Warm Up:

20 x rdl, press, back squat and goodmorning x 45# bar

then: Strength

Back Squat: 

1 x 10 x 135

2 x 5 x 225 (felt light and went up fast, much easier than yesterday for some reason)

Press:

2 x 5 x 135 (still fealing heavier than it should)

Deadlift:

2 x 5 x 225 (easy and very fast, reset after each rep)

then: Durability

20 min kb work w/ 45# kb 

10 min joint mobility

Notes:

Sleep: 8 hours (way to much, 7 is optimal, 8 leaves me feeling slugish)

Weight: ?

Nutrition: Decent

Tuesday, 11/13

Warm up:
Joint mobility
2 rounds: 10 x squat, 10 x pushup
15 x goblet squat @ 55#
15 x swing @ 55#

Then: Strength
2 x 5 x trap bar deadlift @ 220
(80lb bar)

3 rounds:
5 x deadlift @ 225#
3 x press @ 135#

5 rounds:
2 x squat @ 225#
2 x deadlift @ 245#

3 rounds:
2 x bench press @ 205#
20 x Hindu squats

Then:
Joint mobility

Notes:
Sleep: 5 hours
Weight: 202#
Nutrition: decent

Monday, 11/12

Session 1:
2 mile run w/ 20# vest

Then: Durability
100 x sld @ 45# kb (50 each leg)
50 x chinups

Session 2:
Deadlift:
1 x 10 x 135
2 x 5 x 245

Pullups:
2 x 8 (deadhang)

Press:
2 x 5 x 135

Notes:
Sleep: 7 hours
Weight: 203#
Nutrition: Great

Sunday, 11/11

125 pushups (sets of 25)
2 x 15 pullups (all deadhang)

Saturday, 11/10

Rest

Friday: 10/9

Warm up:
Brief mobility

Then: Pullup Ladders

w/ 22lb vest
1 x (1,2,3,4) pullups
1 x (1,2,3,4) chinups
1 x (1,2,3,4) neutral grip pullups

@ bodyweight
1 x (1,2,3,4) pullup
1 x (1,2,3,4) chinup
1 x (1,2,3,4) neutral grip pullup

Then:
100 x Hindu squats

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: good
Comments: short on time but got in a quality workout. I am really liking Hindu squats.

Thursday, 10/8

Warmup:
1000 m row
15 x goblet squat @ 55#
25 x swing @ 55#

Then: Strength
Deadlift:
2 x 5 x 225#

Press:
3 x 3 x 135#

Then: Durability
5 basic movements with kettle bells and body weight. I ended with 100 x Hindu squats and joint mobility.

Notes:
Sleep: 7 hours
Weight: 204#
Nutrition: decent

Wednesday, 11/7, Base Building

Phase: Base Building
Emphasis: Strength, endurance <60

Session 1:
Warm up:
Brief dynamic stretch

Then: Strength
Deadlift
1 x 5 x 225
1 x 3 x 245
10 x 1 x 315
(all supersetted with 5 x pullups)

Press:
1 x 10 x 95
5 x 1 x 145 (fast)
2 x 3 x 135
(all supersetted with 25 x squats)

Then. Short cool down

Session 2:
50 min run @ easy pace

Then: Durability
5 min kb pass arounds, throughs and halos.
20 min of joint mobility

Notes:
Sleep: 6 hours
Weight: 201#
Nutrition: decent
Comments: 1 are kb pressing work is paying off. 145 flew up nice and easy. My kb mobility and increased emphasis on shoulder and joint mobility made the press feel nice and stable. Need to lower intensity and increase volume on all weight room work.

Tuesday, 11/6, Base Building

Phase: Base Building
Emphasis: Durability

40 min of continuous kettlebell work (45#kb)

then:
100 x squats
100 x hindu squats

Notes:
Sleep: 5 hours
Weight: 200#
Nutrition: Pretty good.
Comments: Felt good to get this extra durability work in. Did not realize how much the 2 mile timed run at 100% effort would take out of me.

Monday, 11/5, Base Building

Phase: Base Building + Short Term Goal Completion
Emphasis: Power Endurance (Long)

Warm Up:
400 m run
Hip mobility drills

then: Power Endurance
2 mile timed run

(11:05) PR

then: Cool down
400 m run
Hip mobility drills

Notes:
Sleep: 7 hours
Weight: 203#
Nutrition: good, a little low on water during the day, cramped up a bit post run in my calves. Pre-workout meal was pretzel M&M's and a cup of coffee.
Comments: Huge PR on the 2 mile timed run. Goal was sub 12 minutes and I ran it with my captains of the high school basketball team I coach. Huge improvements by each of the three of them as well. One of them ran it in 11:10. Now onto training for the 50k in May.

Weekend

Friday:
Rest

Saturday:
40 min continuous kettlebell work. (pressing emphasis)

Sunday:
Rest

Notes:
Took a lighter weekend because I have a timed 2 mile run  with the captains of my basketball team Monday evening. Once that is finished, training for a spring 50k starts.

Thursday, 10/1, Base Building

Phase: Base Building
Emphasis: Durability

40 min of constant kettlebell and mobility work consisting of lots of pass arounds, deck squats, goblet squats, swings, presses and tgu ect.

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: solid except for some left over Halloween candy.
Comments: body feels great since added emphasis on mobility and durability work.