Liftrunwrite's log -- POG gone wild

[Liftrunwrite]

Schedule has been crazy due to this TDY I'm on. Finally got in a good 9 mile run yesterday. Didn't have my heart rate strap but held some easy 11 minute miles.

[Liftrunwrite]

Big oof. Last weeks trip was basically a week off. Whatever, I'm forgetting the peaking for the race and just gonna count it as a long run. I've run 13.1 miles before, it's not a distance milestone for me. Anyway. Today's training:

1) Front Squat 3 x 5 x 190 w/ 45" rest(yeah, I know, but I prefer starting my programs with stupid short rest. Works for me)
2) OHP 3 x 5 x 115 w/ 45"
3) W. Chin Up 3 x 5 x +45 w/ 45"

SE Pairings
1) Back extension into start of GHR / Pullup 3 x 10 w/ 60"
2) Decline pushup(feet elevated) / Shoulder health complex 3 x 10 w/ 60"
3) BB Back Squat 135# / KB Swing 50# 3 x 10 w/ 60"
These hurt. My SE is nowhere near what it used to be, gotta get that shit back up to snuff.

Core
1) Weighted Decline Sit-Up 10
2) Arch Hold 10
3) Side Plank each side 10
x2

Progressive Grip Circuit from TBII 30# x 1

HIC--
10x 15" hill sprints w/ 30"

Got all this done in about an hour ten, not including warmup and cooldown. Good session, hopefully life doesn't hit me with another curveball during this cycle. But I expect it to. Tomorrow is an easy 7M which will feel great after this lifting session.

[Liftrunwrite]

Tuesday-
1) 7M Run. Average heart rate 152, average pace 11:55. First two miles were sub 10 and sub 11 and then the heat hit me and it just sort of slowed the fuck down. Oh well. Still a solid run. Cooled down with voodoo bands around the calves and a lunge complex.

[Liftrunwrite]

Wednesday-
1) Front Squat 3 x 5 x 190
2) OHP 3 x 5 x 115
3) W. Chin-Up 3 x 5 x +45

Core-
1) Rollout x10
2) Full bridge x30"
3) Overhead Lateral Ball Slams x10
x3

Easy day today, was supposed to do some LT intervals, but the ole Achilles felt iffy. Went home early and did some voodoo flossing instead.

[Liftrunwrite]

Achilles Tendinitis. Fuck me. Back to the drawing board. Looks like its Zulu with only one run a week, because that was the maximum the doc said I could do. Fuck. Me. I'll be starting back up next week.

[Liftrunwrite]

New Schedule--

M-- Zulu A + HIC(Sprint Bias)
Tu-- Zulu B + SE + Core/Grip
W-- Pool or Rowing LT Workout
Th-- Zulu A + HIC
F-- Zulu B + SE + Core/Grip
Sa-- E Run/Long Form HIC Dependent on Leg
Su-- Yoga/Mando Fix Yourself Time

Cluster A-
1) Front Squat
2) Bench Press(max currently unknown, lurking somewhere near my front squat max if I had to guess. Probably will take 250 which is pretty damn conservative and work from there)
3) W. Chin UP

Cluster B-
1) Deadlift
2) OHP

This is Black Pro, with an extra conditioning session thrown in because my LT system tanks like a motherfucker without special attention, but I don't think I can currently manage LT-style running while maintaining a rate of healing.