WEEK 6


Day 1 (95%)

BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5

3 x 20 pushups
3 x 30 situps



Day 2 (light day)
1.5 mile run


Day 3

BP - 5 x 2
SQ - 4 x 2
DL - 1 x 5

situps 3 x 30
pushups 3 x 10 (10lb weight)

Day 6

Oxygen Debt 101 x 3 rounds

Well I'm definitely regressing. All times were hovering around 1:50, down about 10 seconds from last week. I think I may need a week after this block to fully recover as my legs and chest feel exhausted.


Day 7

Rest

Day 4

400m Resets x 6
Time got worse, average of 1:45



Day 5

BP - 5 x 3
SQ - 3 x 3
DL - 1 x 5

pushups 3 x 20
situps 3 x 30

Day 2

Fast 5
Legs were on fire, but I finished it. Not pretty, but it got done.



Day 3

BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5

Pushups 3 x 20
Situps 3 x 30

WEEK 5


Day 1 (85%)
BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5

Pushups (didn't have much energy today)

Day 5

BP - 5 x 5
SQ - 5 x 5
DL - 1 x 5

pushups 3 x 20

1/2 mile incline jog



Day 6
Oxygen Debt 101 x 3 rounds
Average time was around 50 after first interval. Slight improvement from before.


Day 7
Rest

Day 4 400m resets x 6 Intervals 2-6 were all around 1:42. Even though I felt like I was much slower in the latter intervals, I was surprised the time was almost consistent throughout. My thighs, legs, and chest were all aching. I'm thinking its due to incorporating lifting as I've never done strengt...

Day 2 Fast 5 I'm definitely regressing with my long runs. First 1.5 mile was ok (not much improvement from last time), but second 1.5 mile halted to almost an LSS run. My legs just don't want to go and I'm constantly gasping for air. Day 3 BP - 5 x 5 (BP weights are getting much easier to handle; pr...

Week 4 Day 1 - 75% BP - 5 x 5 (felt soreness in my shoulders after) SQ - 3 x 5 (getting easier) DL - 1 x 5 Was in the middle of doing situps and slightly tweaked my neck so called it a day. I always feel vulnerable to spine injury even when using proper technique. Bit frustrating, but it seems minor...

You think one is better than the other? I am getting kind of stale with the resets, but they've been effective so I'm hesitant to swap them for anything. Can't say one is better than the other since they've both helped me to achieve a better 300m time. If your resets are working then I wouldn't cha...