Week 4
Day 1 - 75%
BP - 5 x 5 (felt soreness in my shoulders after)
SQ - 3 x 5 (getting easier)
DL - 1 x 5
Was in the middle of doing situps and slightly tweaked my neck so called it a day. I always feel vulnerable to spine injury even when using proper technique. Bit frustrating, but it seems minor so I should be good for the next session.
supernovas pft training log
Re: supernovas pft training log
Day 2
Fast 5
I'm definitely regressing with my long runs. First 1.5 mile was ok (not much improvement from last time), but second 1.5 mile halted to almost an LSS run. My legs just don't want to go and I'm constantly gasping for air.
Day 3
BP - 5 x 5 (BP weights are getting much easier to handle; prob my newbie gains)
SQ - 3 x 5 (did deep squats which actually seemed a bit easier than regular 90 degree squats)
DL - 1 x 5
1/2 mile incline jog
Fast 5
I'm definitely regressing with my long runs. First 1.5 mile was ok (not much improvement from last time), but second 1.5 mile halted to almost an LSS run. My legs just don't want to go and I'm constantly gasping for air.
Day 3
BP - 5 x 5 (BP weights are getting much easier to handle; prob my newbie gains)
SQ - 3 x 5 (did deep squats which actually seemed a bit easier than regular 90 degree squats)
DL - 1 x 5
1/2 mile incline jog
Re: supernovas pft training log
Day 4
400m resets x 6
Intervals 2-6 were all around 1:42. Even though I felt like I was much slower in the latter intervals, I was surprised the time was almost consistent throughout. My thighs, legs, and chest were all aching. I'm thinking its due to incorporating lifting as I've never done strength and conditioning together. Hoping I'll get used to it soon.
400m resets x 6
Intervals 2-6 were all around 1:42. Even though I felt like I was much slower in the latter intervals, I was surprised the time was almost consistent throughout. My thighs, legs, and chest were all aching. I'm thinking its due to incorporating lifting as I've never done strength and conditioning together. Hoping I'll get used to it soon.
Re: supernovas pft training log
Day 5
BP - 5 x 5
SQ - 5 x 5
DL - 1 x 5
pushups 3 x 20
1/2 mile incline jog
Day 6
Oxygen Debt 101 x 3 rounds
Average time was around 50 after first interval. Slight improvement from before.
Day 7
Rest
BP - 5 x 5
SQ - 5 x 5
DL - 1 x 5
pushups 3 x 20
1/2 mile incline jog
Day 6
Oxygen Debt 101 x 3 rounds
Average time was around 50 after first interval. Slight improvement from before.
Day 7
Rest
Re: supernovas pft training log
WEEK 5
Day 1 (85%)
BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5
Pushups (didn't have much energy today)
Day 1 (85%)
BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5
Pushups (didn't have much energy today)
Re: supernovas pft training log
Day 2
Fast 5
Legs were on fire, but I finished it. Not pretty, but it got done.
Day 3
BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5
Pushups 3 x 20
Situps 3 x 30
Fast 5
Legs were on fire, but I finished it. Not pretty, but it got done.
Day 3
BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5
Pushups 3 x 20
Situps 3 x 30
Re: supernovas pft training log
Day 4
400m Resets x 6
Time got worse, average of 1:45
Day 5
BP - 5 x 3
SQ - 3 x 3
DL - 1 x 5
pushups 3 x 20
situps 3 x 30
400m Resets x 6
Time got worse, average of 1:45
Day 5
BP - 5 x 3
SQ - 3 x 3
DL - 1 x 5
pushups 3 x 20
situps 3 x 30
Re: supernovas pft training log
Day 6
Oxygen Debt 101 x 3 rounds
Well I'm definitely regressing. All times were hovering around 1:50, down about 10 seconds from last week. I think I may need a week after this block to fully recover as my legs and chest feel exhausted.
Day 7
Rest
Oxygen Debt 101 x 3 rounds
Well I'm definitely regressing. All times were hovering around 1:50, down about 10 seconds from last week. I think I may need a week after this block to fully recover as my legs and chest feel exhausted.
Day 7
Rest
Re: supernovas pft training log
WEEK 6
Day 1 (95%)
BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5
3 x 20 pushups
3 x 30 situps
Day 2 (light day)
1.5 mile run
Day 3
BP - 5 x 2
SQ - 4 x 2
DL - 1 x 5
situps 3 x 30
pushups 3 x 10 (10lb weight)
Day 1 (95%)
BP - 5 x 5
SQ - 3 x 5
DL - 1 x 5
3 x 20 pushups
3 x 30 situps
Day 2 (light day)
1.5 mile run
Day 3
BP - 5 x 2
SQ - 4 x 2
DL - 1 x 5
situps 3 x 30
pushups 3 x 10 (10lb weight)