Rackem88 TB Log

[Rackem88]

APR 3
Mon
90%
Squat 255x3x3
Bench 230x3x3
Pull-ups 10,9,9,8,7

This finishes up my most recent MS block. Happy with the progress I have been making. Bench press has always been really hard for me to progress and I finally feel like I am making good progress. Every time I do these pull-up sets it seems like I will fail the next one; however, I still progress each time.

For the next three weeks I will be doing an Alpha block. Haven't decided on the cluster, but I know it will include pushups, squats, and lunges. I will continue to do the forced pull up progression after the SE workouts. At the same time I will be progressing my running mileage as I work to hit 30 mpw by the end of May.

Short term goals
-PRT in 3 weeks, sub 10:00 1.5 mi, 70 push-ups in 2 min
-Build to 30 mpw by end of May
-Progress squat to 315 TM and bench to 260 TM
-20 pull-ups by end of May
-Body weight under 220 lbs

[nickgoldma]

Great log thus far! I really enjoyed reading through this.

Will you be posting during your SE Alpha cycle? I hope you do well for your PFT. Is it for a new job or a current one? Keep it up.

[Rackem88]

I will definetly be posting everything I do here. I was wanting to do an SE cluster that involved some weight such as sandbags or KB but the more I think about it the more I realize I could give my legs a big of a break while I'm upping my running mileage. PRT is for current job, not really a big deal but I like to score as high as I can. Long term would really like to hit <9:00 on the 1.5 mi.

I think my SE Cluster will look like this:
Push-ups
Squats
Rows
Dips
Flutter kicks
Lunges

Finish with Plank and Shank and Forced progression pull-ups, as I've been doing. I will use Alpha, which at first seems almost too easy however by week three I imagine I'll eat those words. Afterwords I'm thinking of moving back to Fighter+Bangkok using either Tango or Bravo for SE once a week. I'll probably keep the same Cluster for Fighter as before however if the running gets too intense I may switch to Front Squat to take the load off a bit. All just words at the moment though.

[Rackem88]

Apr 5
Wed
SE Cluster Alpha
3x10
Push-up
Squat
Ring rows
One legged hip thrust
Dips
Lunges

Really easy session, finished rather quickly. Pull-ups after we're tough so I might do those before the session

Also swam a little today:

200 yd w/u
500 yd CSS for time, 8:10
200 yd c/d

Haven't swam in a long time but wanted to see where I was at with this benchmark. I used to get <7:30 pretty consistently but I was also swimming a few days a week. Given a solid month of training I could probably hit that time again.

[Rackem88]

Thur
3 mi Run E

Fri
3 mi Run E

Sat
Pull-ups 10,10,9,8,7
SE Cluster Alpha
3x10
Push-up
Squat
Ring rows
One legged hip thrust aka Poor Mans Leg Curl
Dips
Lunges

I like this circuit a lot and doing the pull-ups before made it easier to hit those numbers. Poor mans leg curl is something I got from Military Athlete. Pretty much a one leg hip extension with your foot elevated, https://m.youtube.com/watch?ebc=ANyPxKo ... ZxFQ7hSe7Y

[Rackem88]

Sunday
6 mi LISS

Finished the week with 16 miles.

[Rackem88]

April 10
Mon
Pull-ups 11,10,8+1,8,7
SE Cluster Alpha
3x10
Push-up
Squat
Ring rows
Poor Mans Leg Curl
Dips
Lunges

Tues
4 mi run E

Putting in the work, consistently weighing under 225 lbs now which has been a big improvement. I don't count calories but I try and keep an 80/20 rule as far as balanced diet. Running is going well as I slowly start upping the mileage over the next 2 months. I will be able to do BJJ again next week and looking at my schedule I think I can manage 1-2 sessions a week, both being more low intensity beginner classes.

I am trying to be aware of over reaching at this point. I have done high volume training in the past so I know the capacity is there however I'm slowly going to work up to it. Once I finish this brief SE cycle, I will return to Fighter plus an SE day. Whether that is Tango, Bravo, or Fun run, I do not know yet.

As running volume increases, I will probably switch over to Front squats to give the legs a bit more rest between sessions, as outlined in Infantry program. I am hoping the continued weight loss will help bring down my running times as well.

[Rackem88]

Wed
Pull-ups 11,10, 9, 8, 7
SE Cluster Alpha
3x20
Push-up
Squat
Ring rows
Poor Mans Leg Curl
Dips (15)
Lunges

Week 2 is Alpha progression. Increase in strength on Bench Press has made a big difference on push-ups and dips as I can fly through these sets no problem. Really shows "Increase max strength ---> increase SE"

[Rackem88]

Thur
4 mi E

Fri
3 mi E

Sat
SE Cluster Alpha
3x20
Push-up
Squat
Pull-ups (10)
Dips (15)
Lunges

Had to change my Cluster up a bit today due to time and equipment in the gym. Made sure to hit the push-ups and dips in preparation for PRT in ~two weeks.

[Rackem88]

Sun
Run
4+3 E

Planned to do a solid 7 today however I had to split this run up due to holiday plans. Went out and finished it putting my total at 18 miles this week.