Green Week 5
I finished week 4, I just forgot to hit up this thread. Finished the week with 32 miles. The long run was 10.8 and it felt great.
Day 1
5 mile Tempo Run
50 min 7 miles
Including the one mile warm up and one mile cool down. 5 miles was done in 34:40, which is a new PR for me.
Steve's Training Log
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CelticFrost91
- Posts: 131
- Joined: Sat Apr 15, 2017 8:36 pm
Re: Steve's Training Log
So I guess my last posts didn’t get posted. Well here’s how shits been.
Green Week 5
Day 2 Interval Run 1 hour 8.1 miles
PPPA
Day 3
MS
Bench 175 5x5
Squat 225 5x5
DL 275 1x5
Day 4
Fartlek 1 hour 8.2 miles
PPPA
Day 5
MS
Squat 225 5x5
Bench 175 5x5
OHP115
Green Week 5
Day 2 Interval Run 1 hour 8.1 miles
PPPA
Day 3
MS
Bench 175 5x5
Squat 225 5x5
DL 275 1x5
Day 4
Fartlek 1 hour 8.2 miles
PPPA
Day 5
MS
Squat 225 5x5
Bench 175 5x5
OHP115
1/7
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CelticFrost91
- Posts: 131
- Joined: Sat Apr 15, 2017 8:36 pm
Re: Steve's Training Log
Green Week 5
Day 6
Long run 11.8 miles 1 hour 25 min
These long runs have been money. I’m not pushing myself too fast but I’m noticing that a faster pace has been getting easier every week.
Earlier in my posts I think I complained about struggling to find a way to increase my run time. Slowly increasing my weekly mileage with a long run at the end has been key.
Day 6
Long run 11.8 miles 1 hour 25 min
These long runs have been money. I’m not pushing myself too fast but I’m noticing that a faster pace has been getting easier every week.
Earlier in my posts I think I complained about struggling to find a way to increase my run time. Slowly increasing my weekly mileage with a long run at the end has been key.
1/7
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CelticFrost91
- Posts: 131
- Joined: Sat Apr 15, 2017 8:36 pm
Re: Steve's Training Log
Green Week 6
Day 1 MS
Squat 245 5x3
Bench 185 5x3
DL 295 1x3
PPPA
Finished last week with 36 miles, long run was 11.8 (if that wasn’t posted). Have drill on Saturday, so this week will be one day short and I bumped the MS a few days.
One thing I’ve noticed... I need to start eating better. I’m hitting my caloric intake, but I need to eat much cleaner. It’s not as bad as it was early last summer, however I need to be more “food smart.” Holding it down at 170, which is where my weight has been for the past year and where I’ve been wanting to keep it at.
Today’s workout kicked ass though. All the lifts felt smooth. I feel confident and overall I feel athletic. Very happy to have stuck with this program. Just hoping OCS will go well.
Day 1 MS
Squat 245 5x3
Bench 185 5x3
DL 295 1x3
PPPA
Finished last week with 36 miles, long run was 11.8 (if that wasn’t posted). Have drill on Saturday, so this week will be one day short and I bumped the MS a few days.
One thing I’ve noticed... I need to start eating better. I’m hitting my caloric intake, but I need to eat much cleaner. It’s not as bad as it was early last summer, however I need to be more “food smart.” Holding it down at 170, which is where my weight has been for the past year and where I’ve been wanting to keep it at.
Today’s workout kicked ass though. All the lifts felt smooth. I feel confident and overall I feel athletic. Very happy to have stuck with this program. Just hoping OCS will go well.
1/7
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CelticFrost91
- Posts: 131
- Joined: Sat Apr 15, 2017 8:36 pm
Re: Steve's Training Log
For some reason my phone isn’t posting. Anyways...
Green Week 6
Day2 8.4 miles 1 hour
5 mile tempo run (35:10)
PPPA
Normally tempo run with cool down and warm up
Day 3 8.2 miles 1 hour Interval Run
Plank Progressions
Day 4 MS
Bench 185 5x3
Squat 245 5x3
OHP115 3x3
PPPA (Minus the shoulder press)
Cut OHP short because I was in a rush.
Green Week 6
Day2 8.4 miles 1 hour
5 mile tempo run (35:10)
PPPA
Normally tempo run with cool down and warm up
Day 3 8.2 miles 1 hour Interval Run
Plank Progressions
Day 4 MS
Bench 185 5x3
Squat 245 5x3
OHP115 3x3
PPPA (Minus the shoulder press)
Cut OHP short because I was in a rush.
1/7
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CelticFrost91
- Posts: 131
- Joined: Sat Apr 15, 2017 8:36 pm
Re: Steve's Training Log
Been a minute since I posted here.
TB ended up working great for OCS (18:15 3 mile run time!). After OCS I had about a year until I commissioned in which I gained back the strength that was lost at OCS. During TBS I did 5/3/1 and actually got to the strongest I've ever been. And then COVID. COVID put me in a strict quarantine status (stuck in a barracks room for two weeks, was not allowed outside at all) and once I was free I have basically been using resistance bands since. I did a program I found online and just have a hard time following it. I find it hard to measure progress with resistance bands since each band has such a wide range of resistance.
Currently in a less restrictive quarantine and can actually run. So now is a great time to do BB and hopefully the gyms open up as I get into MS. Man do I feel like I am going to be starting at square one.
Being that I've been out of the gym for 6 weeks (yikes) and haven't tested my 3 mile since the last PFT (22:30ish without having run since the start of TBS, which is 6 months long). My "current stats" are not actually current as I can't actually test my 1RM. These are just a goal to reach once I can get back into the swing of things. Pullups are current though, and are done wide grip.
3 Mile: 22:30ish
Pullups: 25
Bench: 245
Squat: 315 (A year of front squats only actually did wonders)
Front Squat: 210
Overhead Press: 150
Deadlift: 330
Weight: Current- 172lbs At the time of those lifts: 176
Currently going to focus on BB. I can go running but SE will be limited to bodyweight and resistance bands. Pullups are going to be done following the Armstrong pullup program.
TB ended up working great for OCS (18:15 3 mile run time!). After OCS I had about a year until I commissioned in which I gained back the strength that was lost at OCS. During TBS I did 5/3/1 and actually got to the strongest I've ever been. And then COVID. COVID put me in a strict quarantine status (stuck in a barracks room for two weeks, was not allowed outside at all) and once I was free I have basically been using resistance bands since. I did a program I found online and just have a hard time following it. I find it hard to measure progress with resistance bands since each band has such a wide range of resistance.
Currently in a less restrictive quarantine and can actually run. So now is a great time to do BB and hopefully the gyms open up as I get into MS. Man do I feel like I am going to be starting at square one.
Being that I've been out of the gym for 6 weeks (yikes) and haven't tested my 3 mile since the last PFT (22:30ish without having run since the start of TBS, which is 6 months long). My "current stats" are not actually current as I can't actually test my 1RM. These are just a goal to reach once I can get back into the swing of things. Pullups are current though, and are done wide grip.
3 Mile: 22:30ish
Pullups: 25
Bench: 245
Squat: 315 (A year of front squats only actually did wonders)
Front Squat: 210
Overhead Press: 150
Deadlift: 330
Weight: Current- 172lbs At the time of those lifts: 176
Currently going to focus on BB. I can go running but SE will be limited to bodyweight and resistance bands. Pullups are going to be done following the Armstrong pullup program.
1/7
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CelticFrost91
- Posts: 131
- Joined: Sat Apr 15, 2017 8:36 pm
Re: Steve's Training Log
Base Building Day 1
SE 20x3
No rest in between sets
2 min. rests in between circuits
Total Time: 19:09
Banded (Heavy) Pushups
Banded (Extra Heavy) Lunges
Banded (Heavy) One arm presses
Banded (Extra Heavy) Deadlifts
Banded (Medium) Archer Pulls
Banded (Light) Pull aparts
Plank progressions after
The lunges kicked my ass. Archer pulls were ok, may substitute with an a better rowing movement. Feels good to be on TB again. Tomorrow will be a nice run in the desert. Perfect time to get acclimated to this place again.
SE 20x3
No rest in between sets
2 min. rests in between circuits
Total Time: 19:09
Banded (Heavy) Pushups
Banded (Extra Heavy) Lunges
Banded (Heavy) One arm presses
Banded (Extra Heavy) Deadlifts
Banded (Medium) Archer Pulls
Banded (Light) Pull aparts
Plank progressions after
The lunges kicked my ass. Archer pulls were ok, may substitute with an a better rowing movement. Feels good to be on TB again. Tomorrow will be a nice run in the desert. Perfect time to get acclimated to this place again.
1/7
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CelticFrost91
- Posts: 131
- Joined: Sat Apr 15, 2017 8:36 pm
Re: Steve's Training Log
Base Building Day 2
E
30 min. LSS
Went for a slow run out in the desert. Didn't track the distance or the pace because my watch wasn't charged. Went at a very slow pace just to get things rolling again. Felt like I had a lot of gas left. Definitely felt the altitude change.
E
30 min. LSS
Went for a slow run out in the desert. Didn't track the distance or the pace because my watch wasn't charged. Went at a very slow pace just to get things rolling again. Felt like I had a lot of gas left. Definitely felt the altitude change.
1/7
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CelticFrost91
- Posts: 131
- Joined: Sat Apr 15, 2017 8:36 pm
Re: Steve's Training Log
Base Building Day 3
SE
2X20
No rest between exercises
2 min. rest in between circuits
Total Time: 12:13
Banded Pushups (Extra Heavy)
Banded lunges (Extra Heavy)
Banded One Armed Presses (Heavy)
Banded Deadlifts (Extra Heavy)
Banded Rows (Extra Heavy)
Banded Pull Aparts (Medium)
Plank Progressions
SE
2X20
No rest between exercises
2 min. rest in between circuits
Total Time: 12:13
Banded Pushups (Extra Heavy)
Banded lunges (Extra Heavy)
Banded One Armed Presses (Heavy)
Banded Deadlifts (Extra Heavy)
Banded Rows (Extra Heavy)
Banded Pull Aparts (Medium)
Plank Progressions
1/7
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CelticFrost91
- Posts: 131
- Joined: Sat Apr 15, 2017 8:36 pm
Re: Steve's Training Log
Base Building
Day 4
E
LSS 30 min
Day 5
SE 2x30
Plank Progressions
Day 6
E
LSS 40 min
The last day absolutely sucked. It was almost 100 degrees and I'm not used to the altitude yet.
Day 4
E
LSS 30 min
Day 5
SE 2x30
Plank Progressions
Day 6
E
LSS 40 min
The last day absolutely sucked. It was almost 100 degrees and I'm not used to the altitude yet.
1/7