Wednesday 9/26, Foundation: Strength, Endurance, Volume

Emphasis: Strength, Endurance, Volume

Warm up:
1.5 mile run
15 x deadlift @ barbell
15 x good morning @ barbell
15 x pause squat @ barbell
15 x military press @ barbell

Then:
1 x deadlift @ 225# every 10 seconds until 50 total reps are reached.
(unbroken)

Then:
1 x military press @ 95# every 10 seconds until 25 total reps are reached

Then:
Row 6 x 30/30
(fastest total meters was 163m)

Then: Cool down
TGU practice
Windmill practice
1.5 mile run

Later:
5.5 mile run

Notes:
My wife was busy tonight so I was able to get in some volume in. 8.5 total miles of running and some density work on deadlifts and presses. Nutrition was better today. Limiting coffee intake and trying to eat more meat. I feel best and perform best when protein and healthy fat intakes are high and when carbs are mostly limited to some oatmeal in the mornings.

Thursday 8/30, Foundation: Strength, Power Endurance

Location: Gym
Emphasis: Strength, Power Endurance
Time: 90 min

Warm up:
2 mile run with my sister (12:54)
then:
Work up to 1rm deadlift (400#, PR) (Compare to 8/22)
then:
6 x 2 @ 80% 1rm (315#)
then:
8 x 15 yard sled pushes (7 plates)
then:
Row 6 x 30/30 all must be above 150m (Compare to 8/26)
then: cool down

Notes:
Great day. I will be adding more sled pushes and pulls into my programming from now on. I wore a belt for the deadlifts. Weighed in at 200lbs today so hit the 2 x bodyweight standard I have set for myself for the second week in a row. 400lbs went up decently easy. Initial pull off the ground was the weak point today which is not usually the case. Back needs to get stronger.

Sunday 8/26, Foundation: Power Endurance, Race Day

AM:
Location: Downtown Minneapolis
Emphasis: Power Endurance (long)
Time: 20:38

Minneapolis Duathalon: 3 man relay

I ran the third leg of a duathalon which was a 5k on a somewhat hilly course. The course ended up being a touch longer than a 5k and had two gradual uphills towards the end of the route. I was shooting for a sub 20 minutes and ended up finishing in 20:38. Considering that I had my bachelor party this weekend I was pleased with the effort. Our team finished 3rd overall in the relay option and 1st for the 3 man all male portion. My cousin ran the first 5k in 17:03 and his dad at 60 years old biked the 18 miles in right around 46 minutes. Overall it was a great day. If I race at around 195# as well as not have my bachelor party the night before a sub 20 minute 5k will come easy. I will try to retest this just for curiosity in the next couple of weeks.

Then:
Location: Gym
Emphasis: Power Endurance (short)
Time: 35 minutes

Warm up:
2 min on the rower
then:
6 rounds: All must be over 150m
Row 30/30
(completed easily, compare to August 19th, 2012)
then:
6 rounds: All AFAP
Stationary bike 30/30
then:
Foam roll and mobility work

Notes:

Technique is slowly improving on the rower. Intervals on the stationary bike are done as fast as I possibly can. I know if I am sandbagging it. 

Foundation: Week 1, 8/13 - 8-19

Monday: 

2 mile TT (12:29)

KB swings

Joint Mobility/foam roll

Tuesday:

6 rounds:

Row 30/30

(142, 147, 147, 148, 148, 157)

Compare to 8/6/12

Joint Mobility/foam roll

Wednesday:

Worked up to 1rm bench press (235#, still had a bit in the tank, no spotter)

Tabata sprints on stationary bike

Joint Mobility/foam roll

Thursday: 

Breathing Ladder

1-20-1 KB swings @ 45#

Joint Mobility/foam roll

Friday: 

1 mile run (6:01)

25 rounds w/ 75# 

5 x walking lunge

5 x push press 

Joint Mobility/foam roll

Saturday:

5 mile run

Recovery work

Joint mobility/foam roll

Sunday:

2000 m row for time

(6:57)

Joint Mobility/foam roll

Training Hours: 7.7 hours

Weight: 199#

Nutrition: Solid all week. Cheat night was Saturday and consisted of lots of pulled pork, cookies and a few beers. 

Notes: Overall I was very pleased with the week. My mobility needs to get better so I spent a little bit of time each day working on it as well as foam rolling. This was mostly done before bed. The goal of this phase will be to start from the ground up and rebuild my fitness base. I will post some standards that I will be working towards attaining in a later post. The foundation phase will continue until all the standards are met. Only then will I allow myself to move on any sport specific work. I was really excited about rowing a sub 7 minute 2000 m considering I have not rowed before two weeks ago. It was a great way to cap off the week.