Training Log Archive: nlewiswalls

Evening run to take advantage of the awesome cool weather.

Mile Splits:

1 6:55
2 7:03
3 7:00
4 6:52
5 7:09
6 6:59

Lifting in the garage gym...focused on Craig Specials and a little work capacity improvement.

Warm-up, 4 rounds of:
5 x OHS (PVS pipe)
10 x push-ups
5 x supine bar pull
Instep stretch

9 rounds of:
2 x Craig Special (95, 115, 135, 145, 145, 145, 145, 145, 145 lbs.)
1 x Explosive Lunge Jump (each leg)
Lat + Pec Stretch

Standing Barbell Shoulder Press
4, 4, 4 @ 135 lbs.
2, 2, 2 @ 145 lbs.

Descending 10.....1 Superset of:
Squats (135 lbs.)
Push-ups

Chest/Biceps Lift in the garage gym:

Bench Press:
5, 5, 5, 5 @ 205 lbs.
3, 3, 3, 2 @ 215 lbs.
8 @ 185 lbs.
18 @ 135 lbs.

12/12/10/10 SA DB concentration curls @ 25/25/30/30 lbs. (each side)
18/18/15/15 reverse DB curls @ 20/20/25/25 lbs. (each side)
8/8 DB pronated curls @ 30/30 lbs. (each side)
12/12/12 DB flyes @ 40/40/40 lbs. (each side)
13/13/10/10 barbell curls @ 65/65/75/75 lbs.
18/18 SA reverse DB wrist curls @ 15/15 lbs. (each side)

Mid day run on trails near Ritz-Epps gym...cramped up really badly and stopped at 5.15 miles (38:08) and walked for about a half mile before running the remainder 0.93 miles (~7:00) back to the car...so my splits only cover miles 1 through 5.

Mile Splits:

1 7:15
2 7:10
3 7:17
4 7:27
5 7:58

Recovery work to promote blood flow and work a little muscular-neuro pathways:

5 x Barbell Complexes @ 95 lbs.
Each complex was 5 reps of Deadlift, Barbell Row, Hang Power Clean, Front Squat, Shoulder Press, and Squat (took several minutes in between each complex with plenty of stretching)

Worked up in weight with 2 Rep Craig Specials:
95, 115, 135, 145, 155 lbs. (1 Rep = Hang Squat Clean + Front Squat)

Weight sit-ups (2 x 5 lbs. plates @ ears)/push-ups (no rest)
15/15-14/14-13/13-12/12-11/11-10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1

APFT this morning in the rain...at least the temperature was pretty low.

Push-ups 81
Sit-ups 77
2MR 12:26