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Duff Training Log
Posted: Wed Mar 08, 2017 8:47 pm
by Duff
Running Operator: Front Squat, Deadlift, Bench Press, Pullups
Estimated maxes:
Front Squat: 210
Deadlift: 360
Bench Press: 250
Day 1, Week 1, Cycle 1 (70%)
Front Squat: 3x5@150
Bench Press: 3x5@175
Deadlift: 1x5@250
Pullups: 3x5@BW
300M shuttles: 4X, 3 mins rest btw efforts. Cones 25M apart.
Felt easy, which is good, but deceptive as the weeks progress.
Long-term goals:
Bench Press BW: 20X
Pullups w/25lbs: 19X
Deadlift: 1@2.5X BW
300M shuttle: 61 seconds
3 mile run: 20 mins.
BW goal is around 210-215, long way to go and no where close to my goals. Should be quite the slog at 44.
Re: Duff Training Log
Posted: Tue May 23, 2017 6:46 pm
by Duff
Back at it again. Doing a bastardized Fighter Template/black as conditioning is a focus. The plan is to do 3 HIC sessions per week and one SE cluster/E session per week for four days of conditioning. This is the plan for the next six weeks, then I'll re-asses and will probably move to an operator/black template and reduce the overall volume of conditioning and increase the lifting, but I'll see where I am in six weeks. Did a few weeks of base building prior to starting back on the weights.
Doing a Front Squat, OHP, Power Clean, KB Swing cluster.
Estimated Maxes for this cycle:
FS: 210
OHP: 200
PC: 200
70% day:
FS: 3x5@150, 2 mins rest.
OHP: 3x5@140, 2 mins rest.
PC: 3x5@140, 2 mins rest.
KB Swings: 4x25 @ 50lb KB, 1:30 mins rest.
Weights felt light. KB Swings killed my grip around rep 20 on last 2 sets....glutes were burning/cramping slightly during the rest period.
Plan to sprinkle in frequency method pushups and pull-ups a few days a week as well when HIC sessions do not include these.
HIC tomorrow.
Re: Duff Training Log
Posted: Wed May 24, 2017 7:25 pm
by Duff
warmup: 1 mile jog
4x300M intervals
cooldown: 0.5 mile jog
Re: Duff Training Log
Posted: Mon Jul 12, 2021 8:08 pm
by Duff
Starting back after program hopping and no progress for the past couple of years. Weight still around 265, strength essentially the same, only thing that went up was age, 49 now. Program goals: Lose fat, lower blood pressure, improve cardio/metabolic conditioning, hold onto muscle and add or maintain strength.....alot, especially at my age. Diet will be similar to "Perfect Health Diet" by Jaminet.....meat, veges, fruit, nuts, seeds, and resistant starch (primarily sweet potato, but some white potato, white rice, and lentils).
Given my goals, I'm jumping into a fighter strength template, with three days of HICs. I'll likely row at an easy pace or walk in addition to the lifting and HICs.
Cluster:
Front Squat, Bench Press, Pull Up, Deadlift
Conservative on maxes for first cycle:
FS: 190
BP: 220
DL: 305
Pullups are a weakness, so it is just body weight.
Today's workout:
Front Squat: 5x5 @135 lbs
Bench Press: 5x5 @155 lbs
Deadlift: 5x5 @ 215
Pullups: 5x2 reps
Weights were fairly easy.