What is Steel, Compared to the Flesh That Wields It?

[Nick]

Reading, as they say, is fundamental. I guess the book did say you can test after 6 weeks, so I did. Results;

WPU-
1x (BW + 45lbs) = 260lbs.

Previous was 4x (BW +25). My body weight at the time was 225, 1RM calculated out to 263. So, a technical drop, but, I'm 10lbs lighter now.

OHP
1x165, up from 1x 155

Squat
1x 285, up from 1x 265

Dead
1x 365, no change

Bench
1x 245, didn't test before this block

Overall, I'm happy with this progress. I've done this block in conjunction with more distance running then I ever have since maybe my basic course or in high school. I'm in better running shape than I've been in in years, but at strength levels similar to when I was only focused on lifting.

[Nick]

Took a week off of lifting, but got the following runs done:

5 miles---> 46:40
3 miles ----> 29:00
7 miles ----> 1:05:35

Not proud of the times on the five and three milers, but I'm pretty pumped about getting the seven miler done.

[Nick]

Starting Operator I/A
Week 1/ Day 1

Pull-ups
5sets x 5 reps x BW

OHP
5 x 5 x 115lbs

Squat
5 x 5 x 200lbs

100 sit-ups, 4:48min

[Nick]

Op I/A
Week 1/ Day 2

Pull-ups
5 x 5 x BW

Bench
5 x 5 x 170lbs

Deads
5 x 5 x 255lbs

Sit-ups
100--> 4:41 min

[Nick]

Ran 3 miles this morning. Not going to tell you the time, but it was supposed to be a 5 miler. Feeling shitty, so I called it early.

[Nick]

Op I/A
Week 1/ Day 3

Pull-ups
5 sets x 5 reps x BW

OHP
5 x 5 x 115lbs

Squat
5 x 5 x 200lbs

Sit-ups
100==> 4:07 min

[Nick]

Op I/A
Week 2/ Day 1

Pull-ups
5 reps x 5 sets x (BW + 5lbs)

OHP
5 reps x 3 sets x 140 lbs
3 reps x 2 sets x 140 lbs ===> failed to get 5 on the fourth set

Squat
3 reps x 5 sets x 240lbs

Sit-ups
100 in 4:05 min

[Nick]

Yesterday ran 5 miles on the treadmill, 1% grade, 44:25

Today ran 7 miles outside around the base, 1:03 min. Pretty pumped about that time.

[Nick]

Work got crazy last week. Restarting Op I/A week 2

Pull-ups
5reps x 5 sets x (BW +5lbs)

OHP
3 reps x 5 sets x 140 lbs

Squat
3 reps x 5 sets x 240lbs

Sit-ups
100 ===> 4:14 min

[Nick]

Two-fer today. The stars aligned and I was able to go for a 5 mile run this afternoon at work. Beautiful day outside, one of the first after a long, rainy, nasty winter. Great run.

41:55 for 5 miles