TacticalBarbell.com

18 Mar

2 Rounds of
Sqt x 25
Pushups x 25
Sit-ups x 25
Chins x 5

TM Run 5 miles - 37:11

First three miles right on a 7:30 pace and picked it up a little for the last two. Overall a 7:26 pace. This is a very sustainable pace.

20 Mar

DL 365 x 5, 5
BP 205 x 5, 5
Curls 95 x 5, 5, 5

23 Mar

F Squats 185 x 5, 5
OHP 135 x 5, 5
Pull-ups x 5, 5

TM Run 1.5 miles - 9:40

Skipped conditioning yesterday do to very long day prior. And needed to clear tomorrow’s schedule. So I ended up with a combined work out. Squats were easy. Presses were strict until the last 2 reps. Pull-ups were good. I was working hard on the run.

25 Mar

DL 405 x 2
BP 225 x 2

Pulls were ok. I thought I had another rep but just got loose before I started to pull. Bench I had another rep or two.

Although I’ve increased reps at what is 90% of these weights, I think there is just a big gap between 365 and 405. Reps at 385 would probably transfer better.

29 Mar

Squat 255 x 5, 5, 5
OHP 135 x 5, 5, 5
Pull-ups 11 x 3

Felt like back squats today. I think I can be at 275 for 3x5 pretty easily. Presses were solid, strict reps. Considering I cheated 2x5 a few days ago I’m happy. I lost track of pull-ups. Ready for sets of fours.

I’m quite happy with today. This was solid work under less than ideal conditions. Skipped conditioning work two days ago because the day was very long and ended with three hours of hard work. About 2.5 hours of sleep and then a seventeen hour day yesterday, although not nearly as strenuous. I only got 5.5 hours of sleep last night, so I’m running on adrenaline, coffee and dip.

31 Mar

Bike - 45 minutes out on the roads, it was a nice day.

2 Apr

DL 315 x 8, 8
BP 185 x 8, 8
Curls 95 x 8, 8

Grip was an issue on the pulls. My back and legs had plenty more.

5 Apr

Squat 275 x 5, 5, 5
OHP 135 x 5, 5, 5
Pull-ups x 4, 4, 4, 4, 4, 4

A good day. No conditioning yesterday and I may not be running for a bit. I rip off half the nail and cut off a decent chunk of the big toe on my left foot. Upside is that while squating today there was no pain, so I know my weight s staying over the balls and heals of my feet. The downside is that I agreed to a 10 mile run with a small group in a few weeks. They will go at a slow for me pace but not running for two weeks or so won’t help.

11 April

DL 365 x 5, 5
BP 205 x 5, 5
Curls 95 x 5, 5

It’s been a long week on the road and not eating or sleeping well. Over the next few weeks I’ll look just to maintain strength with 2x5 at my current loads while I ramp up running for the 10 miler.

14 Apr

Run 5 miles - 39:50

Shooting for an 8 min pace, hit right on that. This was my first time running outside in a while and it felt pretty good. My cardio was fine but my legs got a little heavy from the few hills I hit.