500+ pull, 05:xx mile

[26/2/17]

Deadlift
60x5, 100x5, 120x5
140x3, 160x3
180x8

Front Squat
70x5, 90x5
100x2
120x1
130x1
140xF



Fail above. My knees are caving in a fair bit on the descent. I think it may be because of my flat feet.

Later:

Hip Thrust
140x8
170x8x2
 
Last edited:
Good effort. Try narrowing your stance - maybe 6-10 cms - and push those knees out on the ascent.
 
Thunderhead said:
Good effort. Try narrowing your stance - maybe 6-10 cms - and push those knees out on the ascent.
Click to expand...

Thanks mate. I have pretty long femurs, so I'm finding it a bit of a balancing act between not going too wide, but going wide enough to stay upright. Still feeling it out & experimenting.
 
[27/2/17]

Tactical Barbell II #3 - 600M Resets
5 mins rest x5

2:25, 2:20, 2:18, 2:20, 2:14

Lowered the intensity today and got a lot more done.
 
[2/3/17]

Weighted Pull-Ups
BWx5, +5x5, +10x5
+15x3
+20x6
+15x3, +10x3

Seal Rows
60x10x3

Pallof Press (Pulley)
43x15x3

[4/3/17]

Front Squat
60x5, 80x5
90x4x6

Bench press
50x5, 60x5, 70x5
80x3
90x6
70x8
60x10

FS technique is getting there. My knees tracked a lot better today-- I'm not sure if it was the insoles I recently bought or better technique, but they're definitely not hurting so I'm going to leave them in for now. I also managed to do a few reps where I really pushed through my heels, rather than through my toes. I reckon I can put up 160kg+ by the end of the year if I stay consistent.
 
[5/3/17]

Jog 35 mins

[6/3/17]

Deadlift
60x5, 100x5
140x3, 160x3
180x2
200x2
180x3, 160x3

Felt weak & lazy today.
 
[7/3/17]

400m (Max effort)
0:59 (-4s PB)

600m (70%)
2:30, 2:30

Going back through my first log, it looks like the last time I tried a 400 was Dec 2014. I did it in 63s while 7-8kg lighter & a lot weaker. Chuffed to break through the 1 min threshold today.
 
[10/3/17]

Weighted Pull-Up
BWx5, +5x5
+10x3, +15x3
+20x7
+15x3
+10x5, BWx5

Pallof Press (Pulley)
43x15x3

Seal Row
60x10x3

[11/3/17]

5km Run
25:05

[12/3/17]

Front Squat
60x5, 80x5
95x4x6

Bench Press
50x5, 60x5, 70x5
80x3
90x6
80x5
60x10

No coffee for the past four days. I'm not surprised that my energy levels are low, but man the muscle aches are annoying.
 
[13/3/17]

Jog 40 mins

Today was a public holiday & my local is a cycling themed pub. They had two stationary bikes set up for timed 350m sprint races, so I engaged my zercher powah & ended up topping the leaderboard. So many free drinks today.
 
[15/3/17]

Deadlift
60x5, 100x5, 120x5
140x3, 160x3
180x3
160x3
140x5

[16/3/17]

600m Resets
x4
 
[17/3/17]

Weighted Pull-Ups
BWx5, +5x5
+10x3, +15x3
+20x7
+15x5, +10x5, BWx5

Lazy week so far, just core lifts.
 
[18/3/17]

Jog 35 mins

[20/3/17]

Front Squat
60x5, 80x5
100x4x5

Bench Press
Up to 105x1

[22/3/17]

Deadlift
60x5, 100x5
140x3, 160x3, 180x3
190x2
200x1
210x1
220x1 [+5kg PB]
225xF

Hip Thrusts
140x8
170x8x2

Arms
curls, pulldowns etc

Test mile later today or tomorrow.
 
[23/3/17]

Mile TT
06:30 (-6s)

Disappointing tbh but it's moving in the right direction
 
btwrestler119 said:
How are you pacing the mile attempt?
Click to expand...

I was trying to go for ~90 second 400's, but I conked out by the last 4-600m & finished slow. I'm going to start running it every week or two to get a better feel for the pacing instead of a 5km, & since the deadlift still moving I might drop a few kg too. I think I read a post of yours a while ago saying you used to do some competitive running, is that right?
 
[24/3/17]

Weighted Pull-Ups
BWx5, +5x5, +10x5
+15x3
+20x8
+15x3, +10x3
BWx5x2

Seal Rows
60x10x3

Cable Rows
lightx15x3
 
[26/3/17]

Front Squat
60x5
80x3, 90x3
110x4x5

Zercher Squat
60x5, 100x5
140x3x3

Bench Press
50x5, 60x5, 70x5
80x3
92.5x6
80x5x2
60x5

Pallof Press (Pulley)
36x15x3
 
[29/3/17]

Deadlift
60x5, 100x5, 120x5
140x3, 160x3, 180x3
200x1
222.5x1
225x1 [+5kg PB]



Last strength session for a while since I've signed up for a 5km. It's in about two weeks, so I'm going to drop a few kilos & focus on that. That deadlift is creeping up to where I want it though, so hopefully I can maintain it while getting my fitness levels up to where they need to be.
 
Last edited:
So the running didn't last long, it's just kinda shit by itself without lifting. I'm changing directions yet again-- my upper body is seriously weak & undersized compared to the lower, so I'm going to do some BB stuff twice a week & see what happens.

[1/4/17]

Warm up
Pull-upsx8, Dipsx8, Incline Push-upsx8, KB swingsx20, 1 min rest x3

DB Side Raises
5kgx12x3

Cable Rows
47x12x3

BTN Press
20x12x3

BO DB Lateral Raises
5x12x3

Cable Upright Rows
43x10x3

BB Curls
30x10x3

Hammers
12.5x10x3

DB Tricep Extensions
15x10x3
 
[2/4/17]

Knee Raises
x20x3

Wood Choppers
36x20x3

Box Squats
100x5
120x5
140x5
160x3

These felt really good, nice to have the bar on my back rather than the front for a change.

Leg Raises
x20x3

Bench Press (knees up)
60x5
80x5
100x1

Jog
30 mins
 
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