March 6-11
90% week for fighter
Monday
Squat 255x3x3
Bench 230x3x3
Pull-ups 9,8,7,6,6
Tues
LISS 55 min
Wed
LISS 45 min
Thur/Fri
Crazy work schedule so missed a couple days
Sat
Squat 255x3x3
Bench 230x3x3
Finisher 5 rnds
6 pull-ups
15 push-ups
10 KB Swings 100lbs
15 Ab mat sit-ups
15 band pull apart a
Strength feels really good. I am tempted to add weight for the next three cycle of fighter, any ideas welcome? Running feels great as well, pace is starting to quicken and be more consistent. I am tempted to also do another week of E for conditioning before starting HIC workouts.
Because I missed a conditioning session this week, I will do a long one tomorrow. More than likely a run/swim workout.
Rackem88 TB Log
Re: Rackem88 TB Log
Mid week update
March 12-15
Sun
45 LISS ~10:00 min pace
Mon
Off
Tues
75% Fighter
Squat 215x5x4
Bench 190x5x5
Pull-ups 9,8,8,7,6
Wed
Fast 5- Really 3 mi. This is my first HIC since been doing the long LISS runs for the past 5-6 weeks. At a time of 27:46, I was a bit disappointed to be holding a little over 9:00 min/miles. However I think this will improve over time like everything else has with this program. Also my LISS paces have been anywhere from 10:00 min/miles to 11:45, so I can't expect too much right off the bat.
I will note that I have been at 4000 ft elevation for the past few weeks and normally live at sea level. Hopefully when I return in a month or so I will reap the benefits of some "altitude training" on my PFT.
Also I've been working on getting my weight down as well, I started Feb 1 at 237lbs and as of today, March 15, I'm at 226.8 lbs. all while increasing my running base and getting stronger. Feels good man
March 12-15
Sun
45 LISS ~10:00 min pace
Mon
Off
Tues
75% Fighter
Squat 215x5x4
Bench 190x5x5
Pull-ups 9,8,8,7,6
Wed
Fast 5- Really 3 mi. This is my first HIC since been doing the long LISS runs for the past 5-6 weeks. At a time of 27:46, I was a bit disappointed to be holding a little over 9:00 min/miles. However I think this will improve over time like everything else has with this program. Also my LISS paces have been anywhere from 10:00 min/miles to 11:45, so I can't expect too much right off the bat.
I will note that I have been at 4000 ft elevation for the past few weeks and normally live at sea level. Hopefully when I return in a month or so I will reap the benefits of some "altitude training" on my PFT.
Also I've been working on getting my weight down as well, I started Feb 1 at 237lbs and as of today, March 15, I'm at 226.8 lbs. all while increasing my running base and getting stronger. Feels good man
Re: Rackem88 TB Log
Thur
40 min "Fun Run"
Every 6:40
20 push-ups
20 squats
Definitely feeling the effects of the Fast 5 yesterday but towards the end of the run started to feel loose and recovered.
40 min "Fun Run"
Every 6:40
20 push-ups
20 squats
Definitely feeling the effects of the Fast 5 yesterday but towards the end of the run started to feel loose and recovered.
Re: Rackem88 TB Log
Sat
Intervals
.5 mi w/u
5x400m <1:30
Rest 3.5-5 min
.5 mi w/d
This kicked my ass. Normally I'd be able to hold this pace with less rest but I suppose the elevation is hitting me harder than expected. Look forward to improvements in the coming weeks doing these.
Intervals
.5 mi w/u
5x400m <1:30
Rest 3.5-5 min
.5 mi w/d
This kicked my ass. Normally I'd be able to hold this pace with less rest but I suppose the elevation is hitting me harder than expected. Look forward to improvements in the coming weeks doing these.
Re: Rackem88 TB Log
Sun
60 min LISS
6 miles
Guys, I'm pumped about this run. Really wanted to hit <10:00 min/mile pace for this run and came in 2 seconds under 60 min.
Progress
Feb 14, 40 min LISS @ 11:46 min pace
To
Mar 19, 60 min LISS @ 9:58 min pace.
Combine this with 11 lb weight loss and gains in strength and overall I'm am really happy with the results in two months.
60 min LISS
6 miles
Guys, I'm pumped about this run. Really wanted to hit <10:00 min/mile pace for this run and came in 2 seconds under 60 min.
Progress
Feb 14, 40 min LISS @ 11:46 min pace
To
Mar 19, 60 min LISS @ 9:58 min pace.
Combine this with 11 lb weight loss and gains in strength and overall I'm am really happy with the results in two months.
Re: Rackem88 TB Log
Mar 20-22
Mon
75%
Squat 215x5x3
Bench 190x5x5
Pull-ups 9,9,8,7,6
Tue
Rest
Wed
Fast 5
1) 8:40
2) 8:54
3) 9:04
Total 3 miles, 26:38, avg 8:52 min/mile
- Little bit faster than last week
Mon
75%
Squat 215x5x3
Bench 190x5x5
Pull-ups 9,9,8,7,6
Tue
Rest
Wed
Fast 5
1) 8:40
2) 8:54
3) 9:04
Total 3 miles, 26:38, avg 8:52 min/mile
- Little bit faster than last week
Re: Rackem88 TB Log
Mar 23
Thur
80%
Squat 230x5x3
Bench 205x5x5
Pull-ups 10,9,8,7,6
Mar 25
Sat.
Intervals
1 mi w/u
6 x .25 mi, 5 min RI
.5 mi c/d
1) 1:31
2) 1:33
3) 1:31
4) 1:29
5) 1:29
6) 1:32
This workout went a lot better than last week. Completed all 6 rounds at a more consistent pace. Goal is to eventually be doing 8 rnds, sub 1:30, with 1:30 RI.
Thur
80%
Squat 230x5x3
Bench 205x5x5
Pull-ups 10,9,8,7,6
Mar 25
Sat.
Intervals
1 mi w/u
6 x .25 mi, 5 min RI
.5 mi c/d
1) 1:31
2) 1:33
3) 1:31
4) 1:29
5) 1:29
6) 1:32
This workout went a lot better than last week. Completed all 6 rounds at a more consistent pace. Goal is to eventually be doing 8 rnds, sub 1:30, with 1:30 RI.
Re: Rackem88 TB Log
March 26
Sun
Long run
6.07 mi, 9:53 min/mile
1) 9:25
2) 9:39
3) 10:03
4) 10:05
5) 9:57
6) 10:09
Should have taken a day between yesterday and today. This run was tougher than it should have been. Still pleased to make a little improvement from last week.
Sun
Long run
6.07 mi, 9:53 min/mile
1) 9:25
2) 9:39
3) 10:03
4) 10:05
5) 9:57
6) 10:09
Should have taken a day between yesterday and today. This run was tougher than it should have been. Still pleased to make a little improvement from last week.
Re: Rackem88 TB Log
Holy smokes, was today tough. Pushed through to finish the lifts but the squats were tough and overall I felt like I'd just lost a fight. Probably a sign that to not hit an HIC, LISS and lift on consecutive days. Going to eat big and sleep big tonight.
Mar 27
Mon
80%
Squat 230x5x3
Bench 205x5x5
Pull-ups 10,9,8,7,7
Mar 27
Mon
80%
Squat 230x5x3
Bench 205x5x5
Pull-ups 10,9,8,7,7
Re: Rackem88 TB Log
Mar 28- Apr 2
Tues
LISS 4mi, 41:23
Thurs
90%
Squat 255x3x3
Bench 230x3x5
Pull-ups 10,9,8,8,7
Fri
LISS 4 mi, 39:04
Sat
LISS 6 mi, 63:33
Sun
Ski all day
Going to be building up my running mileage over the next 2 months. I plan on keeping one HIC per week. Once I peak I will begin more focused speed work. One more strength session then I will start a 3 week Alpha cycle in preparation for PRT at the end of the month.
Tues
LISS 4mi, 41:23
Thurs
90%
Squat 255x3x3
Bench 230x3x5
Pull-ups 10,9,8,8,7
Fri
LISS 4 mi, 39:04
Sat
LISS 6 mi, 63:33
Sun
Ski all day
Going to be building up my running mileage over the next 2 months. I plan on keeping one HIC per week. Once I peak I will begin more focused speed work. One more strength session then I will start a 3 week Alpha cycle in preparation for PRT at the end of the month.