Thursday 01SEP16
BJJ practice for 2 hours
For someone who says he's focused on improving running it sure doesn't show it in this log haha. No worries, will be making up for it shortly.
Rackem88 TB Log
Re: Rackem88 TB Log
Thursday 01SEP16
BJJ practice 2 hours.
BJJ practice 2 hours.
Re: Rackem88 TB Log
Friday 02SEP16
Fighter (80% week)
Squat 205x5x3
Bench 200x5x3
Pull-ups 5x6
Fighter (80% week)
Squat 205x5x3
Bench 200x5x3
Pull-ups 5x6
Re: Rackem88 TB Log
Saturday 03SEP16
BJJ 2 hours
Monday 05SEP16
Fighter Week 3 (90%)
Squat 225x3x3
Bench 220x3x3
Pull-up ladder 5 variations 1x2x3x
30 min LISS Run
BJJ 2 hours
Monday 05SEP16
Fighter Week 3 (90%)
Squat 225x3x3
Bench 220x3x3
Pull-up ladder 5 variations 1x2x3x
30 min LISS Run
Re: Rackem88 TB Log
Wednesday 07Sep16
Run 30 min E
Bangkok
Thursday 08Sep16
BJJ 2 hrs
Friday 09Sep16
Fighter
Squat 225x3x3
Bench 220x3x3
Pull-ups 6,5,4,3,2
Saturday 10Sep16
BJJ 3 hrs
Monday 12Sep16
Fighter
Squat 205x5x3
Bench 195x5x3
Pull-ups 6,5,4,3,3
Tuesday 13Sep16
BJJ 2 hrs
Wednesday 14Sep16
Run 35 min E
Bangkok
Thursday 15Sep16
Off, packing for a trip.
Run 30 min E
Bangkok
Thursday 08Sep16
BJJ 2 hrs
Friday 09Sep16
Fighter
Squat 225x3x3
Bench 220x3x3
Pull-ups 6,5,4,3,2
Saturday 10Sep16
BJJ 3 hrs
Monday 12Sep16
Fighter
Squat 205x5x3
Bench 195x5x3
Pull-ups 6,5,4,3,3
Tuesday 13Sep16
BJJ 2 hrs
Wednesday 14Sep16
Run 35 min E
Bangkok
Thursday 15Sep16
Off, packing for a trip.
Re: Rackem88 TB Log
Well been on a work trip and haven't had much time to post but making great progress regardless.
Sunday 18SEP16
Run 1 hr E, little under 12:00 min/mi. This was coming off a pretty hard weekend of parting plus a intense hike on Saturday.
Monday 19SEP16
Lift (week 2, 80%)
Squat 215x5x3
Bench 205x5x3
Pull-ups BW 6,5,4,4,3
Push-ups BW 12,16,10,10, Max (16)
Started with something different instead of using Alpha circuits. Using progressive overload to add small reps to push-ups and pull-ups. Making sure form is as perfect as can be, this has started out pretty easy but I can tell it will get harder as time goes on.
Tuesday 20SEP16
Run 30 min E
Wednesday 21SEP16
Pull-ups 6,5,5,4,3
Push-ups 12,17,11,10, Max (16)
Run 45 min E, avg just under 10:00 min/mil
Thursday 22SEP16
Swim
500 w/u
4x200 alt CSS/Free (<3:00/<2:20)
200 w/d
Pissing rain this whole day so went with a swim instead.
Friday 23SEP16
Lift (week 2, 80%)
Squat 215x5x3
Bench 205x5x3
Pull-ups BW 6,6,5,4,3
Push-ups BW 12,17,13,13, Max (16)
Saturday 24SEP16
Hike 11.2 mi round trip, elevation gain of 3500 ft. at top. This hike was tough and left me pretty sore the rest of the weekend but was well worth it.
Monday 26SEP16
Lift (week 3, 90%)
Squat 235x5x3
Bench 225x5x3
Pull-ups BW 7,6,5,4,3
Push-ups BW 13,18,14,14, Max (20)
I know I need to program deadlifts in at least once a week. I will probably throw it in next lift. Weights moved good and am pleased at running improvement.
Sunday 18SEP16
Run 1 hr E, little under 12:00 min/mi. This was coming off a pretty hard weekend of parting plus a intense hike on Saturday.
Monday 19SEP16
Lift (week 2, 80%)
Squat 215x5x3
Bench 205x5x3
Pull-ups BW 6,5,4,4,3
Push-ups BW 12,16,10,10, Max (16)
Started with something different instead of using Alpha circuits. Using progressive overload to add small reps to push-ups and pull-ups. Making sure form is as perfect as can be, this has started out pretty easy but I can tell it will get harder as time goes on.
Tuesday 20SEP16
Run 30 min E
Wednesday 21SEP16
Pull-ups 6,5,5,4,3
Push-ups 12,17,11,10, Max (16)
Run 45 min E, avg just under 10:00 min/mil
Thursday 22SEP16
Swim
500 w/u
4x200 alt CSS/Free (<3:00/<2:20)
200 w/d
Pissing rain this whole day so went with a swim instead.
Friday 23SEP16
Lift (week 2, 80%)
Squat 215x5x3
Bench 205x5x3
Pull-ups BW 6,6,5,4,3
Push-ups BW 12,17,13,13, Max (16)
Saturday 24SEP16
Hike 11.2 mi round trip, elevation gain of 3500 ft. at top. This hike was tough and left me pretty sore the rest of the weekend but was well worth it.
Monday 26SEP16
Lift (week 3, 90%)
Squat 235x5x3
Bench 225x5x3
Pull-ups BW 7,6,5,4,3
Push-ups BW 13,18,14,14, Max (20)
I know I need to program deadlifts in at least once a week. I will probably throw it in next lift. Weights moved good and am pleased at running improvement.
Re: Rackem88 TB Log
Slacked on posting here for awhile but now I am back. Had some issues with my bench press so I some of reset and worked on technique for a bit. Had to take a couple months off BJJ for work reasons. As of now I am working a block of base building(strength first) in preparation for PRT.
Instead of posting daily I will lay out my previous week.
FEB 13-17 '17
Monday
90%
Squat 3x3 245 lbs
Bench 3x3 225lbs
Pull-ups 8,7,6,5,5
Tuesday
Run 40 min LSS
Wednesday
Run 40 min LSS
Thursday
90%
Squat 3x3 245 lbs
Bench 3x3 225lbs
Deadlift 1x3 315lbs
Pull-ups 8,7,6,5,5
Friday (morning weight, 228 lbs)
Run 35min
Bike 30min
Swim 25 min
Sat/Sun, Shredding gnar post record breaking snow storm.
Instead of posting daily I will lay out my previous week.
FEB 13-17 '17
Monday
90%
Squat 3x3 245 lbs
Bench 3x3 225lbs
Pull-ups 8,7,6,5,5
Tuesday
Run 40 min LSS
Wednesday
Run 40 min LSS
Thursday
90%
Squat 3x3 245 lbs
Bench 3x3 225lbs
Deadlift 1x3 315lbs
Pull-ups 8,7,6,5,5
Friday (morning weight, 228 lbs)
Run 35min
Bike 30min
Swim 25 min
Sat/Sun, Shredding gnar post record breaking snow storm.
Last edited by Rackem88 on Tue Feb 28, 2017 4:55 am, edited 1 time in total.
Re: Rackem88 TB Log
New block, using fighter this time as I'm currently base building.
Fighter w/ squat, bench, deadlift (working up to heavy 1x5 once a week)
Training max
Squat- 285
Bench- 255
Feb 20-25
Monday
50 min LSS
Tuesday
Squat 215x5x3
Bench 190x5x3
Pull-ups 8,7,6,6,5
Wednesday
50 min LSS
Thursday
50 min LSS
Friday
Squat 215x5x3
Bench 190x5x3
Deadlift 315x5x1
Pull-ups 8,7,7,6,5
Saturday/Sunday
Full send on the hills in Lake Tahoe.
Fighter w/ squat, bench, deadlift (working up to heavy 1x5 once a week)
Training max
Squat- 285
Bench- 255
Feb 20-25
Monday
50 min LSS
Tuesday
Squat 215x5x3
Bench 190x5x3
Pull-ups 8,7,6,6,5
Wednesday
50 min LSS
Thursday
50 min LSS
Friday
Squat 215x5x3
Bench 190x5x3
Deadlift 315x5x1
Pull-ups 8,7,7,6,5
Saturday/Sunday
Full send on the hills in Lake Tahoe.
Re: Rackem88 TB Log
Really felt the hurt this week, started to feel beat up. Probably a mix of long distance running with lifting plus two back to back weekends of skiing. I'm hitting the slopes again this weekend then will move into my 90% week for Fighter. After that I plan on taking that next weekend off to completely recover before adding HIC back into the mix. PFT is a month or so away so I will begin to focus more on that.
Feb 27- Mar 3
Mon
Fighter 80%
Squat 3x5x230 lbs
Bench 3x5x205 lbs
Pull-ups BW 8,8,7,6,5
Tue
LISS Run 60 min
Wed
LISS Run 60 min
Thu
Squat 3x5x230 lbs
Bench 3x5x205 lbs
Pull-ups BW 8,8,7,6,5
Fri
LISS Run 30 min - cut this short to give my legs a bit of a rest before the weekend
Sat/Sun- Shred the GNAR
Feb 27- Mar 3
Mon
Fighter 80%
Squat 3x5x230 lbs
Bench 3x5x205 lbs
Pull-ups BW 8,8,7,6,5
Tue
LISS Run 60 min
Wed
LISS Run 60 min
Thu
Squat 3x5x230 lbs
Bench 3x5x205 lbs
Pull-ups BW 8,8,7,6,5
Fri
LISS Run 30 min - cut this short to give my legs a bit of a rest before the weekend
Sat/Sun- Shred the GNAR