Rackem88 TB Log

[Rackem88]

Fri
Run 4.5 E

Sat
Rest

Sun
8 mile LISS, 10:30 pace

Mpw = 22 miles

Starting to feel the work load on my legs. Most people recommend increasing mileage no more than 10% a week however depending on recovery I might be more conservative. Want to eventually get to 40 mpw over the next 2-3 months.

Weight is coming down steadily. Down to around 223lbs from 235 lbs in February. Tracking calories more strictly now. Long term goal is somewhere between 195-205 by the end of summer/ fall.

[Rackem88]

May 8-14
Mon
80%
Squat 230x5x3
Bench 210x5x3
Pull-ups 4x7

Tues
Run
2 mi w/u
2 mi Tempo, 7:56 pace
1 mi c/d

[Rackem88]

Wed
80%
Squat 230x5x3
Bench 210x5x3
Pull-ups 15lbx5x3
Plank and Shank 2x1 min each

1 hr BJJ class, mostly technique minimum rolling

[Rackem88]

Thur
Run
2 mi w/u
1x200m @ 51s, 200m jog RI
3x400m @ 1:41, 400m jog RI
1x200m @ 51s, 200 jog
1 mi c/d
Total = 5 mi

Slowly building the intervals getting the speed up.

[Rackem88]

Fri
Rest

Sat
AM Lift
Press 115x5x3

SE circuit 5x20
KB Swings 50lbs
Push-ups
Sit-ups

PM Run
8 mi LISS

[Rackem88]

Sun
Rest- Hamstrings sore as hell and my legs were hot all day. Had planned to run an easy 4 but took the rest instead in prep for 90% this week.

May 15-21
Mon
Lift 90%
Squat 255x3x3
Bench 235x3x3
WPU 260lbs(35lbs)x3x3

[Rackem88]

Tues
Planned on a nice long easy run but after about two miles my legs were screaming and cramping up. I guess that's why KB suggests backing off conditioning every third week/ 90% week. Doing a hard HIC right now would be tough. I'll try the run again tomorrow and then hit the second lift on Thursday.

[Rackem88]

Wed
Run 4.67 mi

Thur
Lift
Squat 255x3x3
WPU 35x3x3

Fri
Off

Sat
Bench 236x3x3
Deadlift 315x3x3

Sun
Off

So last week was a bit rough and I was feeling the effect of the weights along with the running. After talking to a good friend and strength coach I have decided to change up my workout a little bit to more.

Still lifting twice a week with an Alpha SE session however I will only be doing an upper lower split. Schedule will look like this

Monday
Bench or press
WPU
Dips
Rows
Plank and shank

Tuesday
Tempo run

Wednesday
Alpha SE w/ weight vest

Thursday
Interval run

Friday
Squat or deadlift
WPU
Stiff leg deadlift
Glute ham raise
Plank and shank

Saturday
Easy run

Sunday
Long run

So I will be alternating bench/press and squat/deadlift every other week. I know TB is more about hitting the important lifts and sub maximal frequency but I just want to see if running this low volume higher instensity approach can leave my legs more fresh throughout the week. I will run this for a few cycles and report back on my findings.

[Rackem88]

May 22-28
Monday
Press
-worked to heavy single that I could do for 3 reps, 135 lbs
-dropped ~10% and did triples, 115lbsx3x3
WPU 5lbsx5x5
Dips BWx8x3
Cable row 70x8x3
Plank and shank 3x1 min

Tuesday
Run
2 mi w/u
2.25 mi Tempo @ 8:20 pace
.5 mi c/d

Wednesday
Alpha SE
3x10 @ 15lb weight vest
Push-ups
Squats
Inverted row
Lunges
Back extensions
Sit-up w/ 45lb

Thursday
Run
2 mi w/u
200 @ 51s, 200 jog
400 @ 1:41, 400 jog
600 @ 2:32, 600 jog
400 @ 1:41, 400 jog
200 @ 51s, 200 jog
.5 mi c/d

Friday
Squat
-265x1
-235x3x3
Stiff leg DL 135x8x3
Pull-ups max set, 15
WPU 245(20)x3x3
Glute bridge 135lbx12x3
Glute ham raise BWx8x3
Plank 3x1mim

[Rackem88]

Memorial weekend put a damper on training but pick d back up today.

Tue
Run
1.5 mi w/u
1.25 mi, at 7:55 pace
1 min rest
.5 mi at 8:00 pace
.5 mi c/d

Lift
Bench
Heavy single, 235x1
Then 205x5x3
WPU 245(20)x5x3
Dips BWx10x3
Cable rows 70x10x3
Face pulls 30x10x3
Planks 2x1min

BJJ