Started new Operator I/A Block this past Monday.
Lifts:
Weighted Dips - 185 + 85 = 270
Weighted Pull-ups - 185 + 50 = 235
One Legged Squats (from chair) - 185 + 40 = 225 (not sure if this is just weak legs or bad mobility or combo). I've always had chicken legs and due to a variety of back surgeries and herniated discs, don't back squat. Once gyms open, probably start front squatting.
Conditioning:
I'm planning on running the Chicago Marathon in October. I found this app called Run With Hal (Hal Higdon) and he tells me what to do 4x's a week. Love not having to think. Once this marathon base phase is over June 7th, I'll be switching to a marathon training specific plan and dropping strength to Fighter.
Mobility:
GoWod pre & post wod, daily session every AM to wake up.
Monday:
7 sets of 5 reps each
Dips - + 20#'s
Pull-ups - Bodyweight, slow and controlled
One Legged Squats - Bodyweight, slow and controlled
Tuesday:
40:00 tempo run - 4.4 miles
Wednesday:
5 sets of 5 reps each
Dips - + 20#'s
Pull-ups - Bodyweight, slow and controlled
One Legged Squats - Bodyweight, slow and controlled
ajpaul24 training log
Re: ajpaul24 training log
Thursday
6 mile run
- 2 mile warmup
- 4x100 with 100m jog in between
- 6x400 with 400m jog in between
- 800m cool down
Friday:
7 sets of 5 reps each
Dips - + 20#'s
Pull-ups - Bodyweight, slow and controlled
One Legged Squats - Bodyweight, slow and controlled
6 mile run
- 2 mile warmup
- 4x100 with 100m jog in between
- 6x400 with 400m jog in between
- 800m cool down
Friday:
7 sets of 5 reps each
Dips - + 20#'s
Pull-ups - Bodyweight, slow and controlled
One Legged Squats - Bodyweight, slow and controlled
Re: ajpaul24 training log
Saturday
8 mile run
8 mile run
Re: ajpaul24 training log
Monday
Operator I/A Session 4
Pullups - 10 sets of 5 @ 80% (bodyweight + 5#'s)
Dips - 10 sets of 5 @ 80% (bodyweight + 30#'s)
1-Legged Squats - 5 sets of 5 @ 80% (bodyweight)
2:00 Plank
100 flutter kicks
100 pushups
100 air squats
Making a very concerted effort on the one legged squats and even just a couple weeks in, I can feel a difference. I'm really enjoying them.
Operator I/A Session 4
Pullups - 10 sets of 5 @ 80% (bodyweight + 5#'s)
Dips - 10 sets of 5 @ 80% (bodyweight + 30#'s)
1-Legged Squats - 5 sets of 5 @ 80% (bodyweight)
2:00 Plank
100 flutter kicks
100 pushups
100 air squats
Making a very concerted effort on the one legged squats and even just a couple weeks in, I can feel a difference. I'm really enjoying them.
Re: ajpaul24 training log
Tuesday
2 mile warmup run
10 hill sprints
2 mile cool down
2 mile warmup run
10 hill sprints
2 mile cool down
Re: ajpaul24 training log
TB Fighter + Marathon Plan
Awhile back I mentioned my main fitness goal this year was to run the Chicago Marathon. Whether or not it happens due to the current issues, I don't know, but I still plan on running a marathon come October - just a matter of it being with 20,000 people or just me.
In January I ran Basebuilding, and then did an Operator/Black phase. In May I did a marathon specific base building plan and that finished yesterday.
Today, starts my official marathon training program. I am going to use TB Fighter and a 4 day marathon training program from Hal Higdon, that was tailored specifically to my running goals and results from the base building phase (also from Hal. Run With Hal is a great free app if anyone is interested) I did in May. I know there's been a lot of questions about using TB to train for a marathon, so hopefully this helps.
Stats:
Weight: 184.4
Body Fat: 13% (per Renpho scale, not sure how accurate that is)
Height: 6'
RHR: 53
Main Goal: Finish Marathon
Sub goal: Finish Marathon under 4 hours
Cluster and Max:
Weighted Dips - 60#
Weighted Pullups - 40#
Weighted One-Legged Squats - 30#
I'll be basing the training % off the weight lifted, not BW + Lift.
Today was Day 1:
Dips - 4x5 @ 45#
Pull - 4x5 @ 30#
1-Leg Squat - 3x5 @ 20#
Core:
Plank - 1:00
Side Plank - :30 / side
Reverse Plank - 1:00
Clam Shells: 2x10 w/ heavy band
Awhile back I mentioned my main fitness goal this year was to run the Chicago Marathon. Whether or not it happens due to the current issues, I don't know, but I still plan on running a marathon come October - just a matter of it being with 20,000 people or just me.
In January I ran Basebuilding, and then did an Operator/Black phase. In May I did a marathon specific base building plan and that finished yesterday.
Today, starts my official marathon training program. I am going to use TB Fighter and a 4 day marathon training program from Hal Higdon, that was tailored specifically to my running goals and results from the base building phase (also from Hal. Run With Hal is a great free app if anyone is interested) I did in May. I know there's been a lot of questions about using TB to train for a marathon, so hopefully this helps.
Stats:
Weight: 184.4
Body Fat: 13% (per Renpho scale, not sure how accurate that is)
Height: 6'
RHR: 53
Main Goal: Finish Marathon
Sub goal: Finish Marathon under 4 hours
Cluster and Max:
Weighted Dips - 60#
Weighted Pullups - 40#
Weighted One-Legged Squats - 30#
I'll be basing the training % off the weight lifted, not BW + Lift.
Today was Day 1:
Dips - 4x5 @ 45#
Pull - 4x5 @ 30#
1-Leg Squat - 3x5 @ 20#
Core:
Plank - 1:00
Side Plank - :30 / side
Reverse Plank - 1:00
Clam Shells: 2x10 w/ heavy band
Last edited by ajpaul24 on Fri Jun 12, 2020 3:07 pm, edited 1 time in total.
Re: ajpaul24 training log
3 mile run at 9:40 pace
Re: ajpaul24 training log
SE 3x10 @ 25#'s - felt a bit light, but next week is 3x20
DB Press
DB Squats
DB Rows
DB Deadlift
Ab Roll-Outs from knees
DB Press
DB Squats
DB Rows
DB Deadlift
Ab Roll-Outs from knees
Re: ajpaul24 training log
5 mile run in 38:00
Re: ajpaul24 training log
TB Fighter
MS
Dips @ 40#'s 5x5
Pullups @ 30#'s 3x5 (my abs were hurting i think from the roll-outs on Wednesday, kept it on the low end)
Squats @ 20#'s 3x5
25 burpees w/ pushups
90s Plank
90s Reverse Plank
MS
Dips @ 40#'s 5x5
Pullups @ 30#'s 3x5 (my abs were hurting i think from the roll-outs on Wednesday, kept it on the low end)
Squats @ 20#'s 3x5
25 burpees w/ pushups
90s Plank
90s Reverse Plank