space_corps_now astronaut training

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Your DL working weights confuse me a little when compared to your max. If you pulled 340 why are you using such low weights when training?

Good question. This was my first TB cycle and when I tested i was not comfortable pushing myself on deadlifts so I stopped my testing at 250 and used it as my training max. This time I was willing to get closer to a true max. With that in mind, I’ll also be cutting back my deadlifts to 1x weekly and incorporating front squats.

Week 7 Day 3

LSS: 1 hour jog, 6 miles

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Week 7 Day 6

LSS: 6 mile run, 60 min


Start of round 2
Week 1 Day 1

OHP: 3x5 70% = 90lbs
FS: 3x5 70% = 90lbs
PU: 3x10
Tri Ext: 10 @ 25, 2x10 @ 20 dbs
Ab roller: 5x10

E: Run 5 miles, 33 min

Farmer Walk: 2x45lb dbs, 100yds

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Week 1 Day 2

E: Run 1 hr, 8 miles


Week 1 Day 3

OHP: 3x5 70% = 90lbs
FS: 3x5 70% = 90lbs
PU: 3x10
Tri Ext: 10 @ 25, 2x10 @ 20 dbs
Ab roller: 5x10

E: Run 5 miles, 33 min

Farmer Walk: 2x45lb dbs, 100yds


Week 1 Day 4

1 mile sprint straights, jog curves on the track

LSS: 30 min elliptical

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Week 1 Day 5

OHP: 3x5 70% = 90lbs
FS: 3x5 70% = 90lbs
PU: 3x10
DL: 3x5 70% = 225lbs
Tri Ext: 10 @ 25, 2x10 @ 20 dbs
Ab roller: 5x10
Run 3 miles, 21 min

Farmer Walk: 2x45lb dbs, 100yds

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Week 1 Day 6/7

2 hour hike/rest day

Week 2 Day 1

OHP: 3x5 75% = 95lbs
FS: 3x5 75% = 100lbs
PU: 3x11
Tri Ext: 3x10 @ 25 dbs
Ab roller: 5x11
Run 5 miles, 31:30 min
Farmer Walk: 2x50lb dbs, 100yds

Notes: I’ve cut back a bit because of time constraints but I’m still seeing good results. I’ve put on a pound or two of muscle mass over the last couple weeks while continuing to whittle away at my run time. Pull ups seem harder this week and last week compared to week 6 of the previous cycle.

Edit: Ugh, just realized I did 75% instead of 80%. I’ll do the right weights Wednesday.

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E: 10k, 43 min

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Week 2 Day 3

OHP: 3x5 80% = 100lbs
FS: 3x5 80% = 105lbs
PU: 3x12
Tri Ext: 3x10 @ 25 dbs
Ab roller: 5x11
LSS: Elliptical 30 min
Farmer Walk: 2x50lb dbs, 100yds

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Week 2 Day 5

OHP: 3x5 80% = 100lbs
FS: 3x5 80% = 105lbs
PU: 3x12
Tri Ext: 3x10 @ 25 dbs
Ab roller: 5x11
Run 35 min, 5 Miles
Farmer Walk: 2x50lb dbs, 100yds

Week 3 Day 1

OHP: 3x5 90% = 110lbs
FS: 3x5 90% = 120lbs
PU: 3x13
Tri Ext: 10 @ 30 lbs, 2x10 @ 25 dbs
Ab roller: 5x13
Run 5 Miles, 30:48
Farmer Walk: 2x55lb dbs, 100yds

Notes: Thanksgiving festivities led me to miss my Thursday and Saturday workouts, so it ended up being a week with 3 rest days. On the bright side, I'm getting very close to my 30 min 5 mile. The first 2 miles were 13 min and the last 3 miles were below 18 min. I'm not sure what my end game is with all this running, but it's a lot of fun to watch my times improve.

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Week 3 Day 2

LSS: 5k jog + 45 min elliptical

Week 3 Day 3

OHP: 3x5 90% = 110lbs
FS: 3x5 90% = 120lbs
PU: 3x13
Tri Ext: 10 @ 30 lbs, 2x10 @ 25 dbs
Ab roller: 5x13
Run 5k
Farmer Walk: 2x55lb dbs, 100yds

Week 3 Day 4

600 resets x 6
LSS: 45 min elliptical

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Week 3 Day 5

OHP: 4,3,4,4,3 90% = 110lbs
FS: 3x5 90% = 120lbs
DL: 1x5 90% = 295lbs
PU: 3x13
Tri Ext: 10 @ 30 lbs, 2x10 @ 25 dbs
Ab roller: 5x13
Run 5 miles, 35 min
Farmer Walk: 2x55lb dbs, 100yds

Week 3 Day 6

LSS: 6 mile jog, 52 min

Notes: OHP and PU are feeling weak. I think it’s because I’ve been training pushups on the side for my PT test next week. I sprained my ankle during my jog this morning...only minor swelling so far.