space_corps_now astronaut training

[SPACE_CORPS_NOW]

Week 4 Day 2

LSS: 30 min elliptical

Week 4 Day 3

OHP: 3x5 75% = 95lbs
FS: 3x5 75% = 100lbs
PU: 3x11
Tri Ext: 3x10 @ 25 dbs
Ab roller: 5x14
Run 5 miles, 29:51 min
Farmer Walk: 2x60lb dbs, 100yds

Notes: I was supposed to take my fitness test Tuesday morning, but it was canceled due to high winds. I was kinda bummed out since I had taken the day before off from regularly scheduled lifting/running, so I just got on the elliptical Tuesday. This morning I used that extra bit of rest from the last few days to accomplish my run goal of 5 miles in under 30 min. I actually felt really good and probably could have kept a 6 min mile pace for at least another 1 or 2 miles. I guess next goal is 10 miles in 1 hr?

[SPACE_CORPS_NOW]

Week 4 Day 4

1 mile sprint/jog straights/curves

LSS: 45 min elliptical

[SPACE_CORPS_NOW]

Week 4 Day 5

OHP: 3x5 75% = 95lbs
FS: 3x5 75% = 100lbs
PU: 3x11
Tri Ext: 3x10 @ 25 dbs
Ab roller: 5x14
Run 6.5 miles, 45 min
Farmer Walk: 2x60lb dbs, 100yds

Week 4 Day 6

2 hour walk
100 burpees, 7 min

[Barkadion]

Week 4 Day 5

OHP: 3x5 75% = 95lbs
FS: 3x5 75% = 100lbs
PU: 3x11
Tri Ext: 3x10 @ 25 dbs
Ab roller: 5x14
Run 6.5 miles, 45 min
Farmer Walk: 2x60lb dbs, 100yds

Week 4 Day 6

2 hour walk
100 burpees, 7 min

Great burpees job, mate!

[SPACE_CORPS_NOW]

Great burpees job, mate!

Thanks! I’m pretty sore.

Week 5 Day 1

OHP: 3x5 85% = 105lbs
FS: 3x5 85% = 115lbs
PU: 3x12
Tri Ext: 3x10 @ 30lb dbs
Ab roller: 3x15
Farmer walk: 65lb dbs 100 yds

Notes: I wasn’t feeling great this morning so I did not run.

[SPACE_CORPS_NOW]

Week 5 Day 2

30 min LSS jog
30 min LSS elliptical

Week 5 Day 3

OHP: 5x5 85% = 105lbs
FS: 5x5 85% = 115lbs
PU: 3x12
Tri Ext: 3x10 @ 30lb dbs


Notes: Yesterday I left work and drove 12 hrs to Utah. The rest of the week I’ll be snowboarding. I might try to get a jog in tomorrow morning.

[alottadav]

In a different thread, can't find it at the moment- I asked about adding conditioning after MAX STRENGTH sessions and essentially didn't get any replies.

Have you found this beneficial? I see your goals are more Endurance based, but do you think your strength is progressing as much as it would be if you DIDN'T do the extra conditioning?

[SPACE_CORPS_NOW]

In a different thread, can't find it at the moment- I asked about adding conditioning after MAX STRENGTH sessions and essentially didn't get any replies.

Have you found this beneficial? I see your goals are more Endurance based, but do you think your strength is progressing as much as it would be if you DIDN'T do the extra conditioning?

I don’t think it’s making a big difference. Maybe if my numbers for lifting were a good deal higher I’d be able to see it, but so far running after lifting hasn’t hurt me. I would expect running before lifting would be detrimental.

Log...

It’s been a few days but I finished up week 6 of my second cycle on Friday. I don’t remember the exact numbers of reps for everything but it was in line with what I had programmed. I didn’t do pull-ups and instead went to a bouldering gym later in the day with a few friends. I tweaked my shoulder doing that so that works out well with it being a lower impact week coming up.

Yesterday and today I did 1 hr LSS jogs. My diet is also terrible right now and it probably will be for another week.

[SPACE_CORPS_NOW]

Last week was a rest/test week. I did 3 1hr LSS runs. I also hit 20 pull-ups for the first time ever. I didn’t test any of my other lifts because I’m going to do an SE cycle this time. I started day 1 with a morning 5 mile run in 35 min. I’m going to do an SE workout in the evening

Pushups x 30
Ab wheel x 20
Jump Squat x 20
Triceps Extension x 20
Bent over rows x 20
1 min rest
5 rounds

[CelticFrost91]

5 miles in 29 min? Awesome job!