Rackem88 TB Log

[Rackem88]

Apr 17-23
Mon
Pull-ups 11,10,9,8,8

Alpha SE
3x20
Push-ups
Squats
Rows
Poor man's leg curl
Dips
Lunges

Getting through these sessions fairly well. Next up is the 3x30 circuits, so looking forward to that. I have found that my forced progression on pull-ups is starting to slow down. Sometimes I have to wait up to 3 minutes between sets just to complete them. Once this SE block is done I will be moving towards WPU, hopefully to push my BW numbers up.

[Rackem88]

Tues
Run 4 miles E, 9:42 min/mi

Wed
Pull-ups 11,10,9,9,8

Alpha SE 3x30
Push-ups
Squats
Rows
Poor mans leg curl
Dips(15)
Lunges

This went really well. Took the full 2 min rest between sets and honestly could have cut that a little. Didn't have to take any breaks to get through the sets either. Enjoying the burn. Running has made a little bump in speed as well. Kept my heart rate under 155 for the whole run just to see what my pace would be like. Back at sea level so might be getting some combined effects here.

[Rackem88]

Thur
4 mi, 6x100m strides

[Rackem88]

Fri
Run 3 min E

Sat
Pull-ups 11,10,10,9,8
Alpha SE
3x30
Push-ups
Squats
Ring rows
PMLC
Dips
Lunges

Sun
Run 7 mi LISS

MPW total = 18

[Rackem88]

Apr 24-30
Mon
Rest

Tues
3 mi run, 6x200m 6:38 pace, 200m jog RI

Wed
PRT
84 sit-ups
76 push-ups
10:31, 1.5 mi

Was hoping for <10:00, however without doing much focused speed work I can see how this was the result. Still a 40s PR from last fall. I held 6:38 pace for the first .75mi and then died off for .5mi before kicking it back on the last .25mi.

Starting to do more speed work such as intervals and tempos should help bring this down.

[Rackem88]

Thur
Run 5 mi E
This was rough and towards the end my heart rate spiked real hard at a seriously easy speed. Probably needed a recovery day.

Fri
Run 3.5 mi E
Still slow but a tad better than Thursday.

Sat
Rest

[Rackem88]

Sun
Run 7 mi, 10:12 pace

Weekly total = 20 miles this week

May 01-07
Mon
Fighter Block 1, 75%
Squat 215x5x3
Bench 195x5x3
WPU 10lbs x5x3

Decided to stick with numbers from last cycle. Stuck with this Cluster as I still want to get my squat strength up along with improvements on push-ups. I think as I progress my mileage, i.e. >30mpw, I will switch to Front squat to decrease intensity for the legs.

Will do 2 E's and 2 HIC a week with every 3rd week being all E to let the legs rest for that 90% week.

Still debating whether to do trap bar DL or conventional. Will possibly do on Friday along with an SE Cluster. Still deciding on Bravo or Tango. I feel that since my test involves 2 minute max push-ups that I should train that mode. Maybe I will jump back and forth as well.

[grouchyjarhead]

Trap bar is a good squat/DL combo, but if you're already squatting deadlifts with a regular barbell might be more beneficial. If you had to choose only one lower body lift in a combo, trap bar DL wouldn't be a bad choice by any means all things considered.

The SE work might surprise you. I haven't done a timed 2 minute push-up test in a long time, but I did 60 reps yesterday (my max for my age group is 75) with little to no preparation for it. I've been doing rucksack push-ups for SE and that's it. If you reduce the rest times between your push-ups in your SE circuit, I imagine you'll do just fine test day. If you want to focus on it, I'd look into Stew Smith's PFT push-up intervals. Do those first, then do your regular SE minus push-ups after.

[Rackem88]

Trap bar is a good squat/DL combo, but if you're already squatting deadlifts with a regular barbell might be more beneficial. If you had to choose only one lower body lift in a combo, trap bar DL wouldn't be a bad choice by any means all things considered.

The SE work might surprise you. I haven't done a timed 2 minute push-up test in a long time, but I did 60 reps yesterday (my max for my age group is 75) with little to no preparation for it. I've been doing rucksack push-ups for SE and that's it. If you reduce the rest times between your push-ups in your SE circuit, I imagine you'll do just fine test day. If you want to focus on it, I'd look into Stew Smith's PFT push-up intervals. Do those first, then do your regular SE minus push-ups after.

I will look into those intervals for sure. I was doing forced progression with my bodyweight pull-ups but started to really stall out after awhile even with max rest. Hopefully switching to WPU will help. I imagine the same idea with the push-ups. Luckily I also have a 25lb weight vest and a ruck that weighs around 50lb.

[Rackem88]

Tues
Run
1.5 mi w/u
2x1mi @ T (7:48), 1 min RI
1 mi c/d

Wed
Fighter Block 1, 75%
Squat 215x5x3
Bench 195x5x3
WPU BWx5x5

Thurs
Run
2 mi w/u
8x200m @ 51s, 200m jog RI
1 mi c/d