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Training Log Archive: nlewiswalls

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Weightlifting3 2:30:00
  Ruck March1 1:20:03 4.76(16:49) 7.66(10:27)
  Running1 31:31 4.5(7:00) 7.24(4:21)
  Total5 4:21:34 9.26 14.9
averages - sleep:7.1 weight:175lbs

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Saturday Oct 1, 2016 #

3 PM

Weightlifting 1:00:00 [4]
slept:8.5 weight:175lbs

Warm-up:

3 rounds
Barbell Complex @ 65 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Push Press, 1 x Pull-Up, Instep Stretch)

Training:

Back Squat
3 @ 135 lbs.
3 @ 165 lbs.
3 @ 185 lbs.
1 @ 205 lbs.
1 @ 215 lbs.
1, 1(F) @ 225 lbs.
5, 5, 5, 5 @ 135 lbs. (after the fail, dropped back down and worked on form)
superset with
3/3/3/3 KB bottom up press @ 44 lbs.
7/7/7/7 SA DB curls @ 40 lbs. (each side)

3 x 30/30 side bridges (each side)

Push Press
10 @ 45 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
2, 2, 2, 2 @ 155 lbs.
superset with
10/10/10/10 bulgarian split squat @ bodyweight (each side)

Supine Bar Rows/Push-ups (no rest)
10/20-8/16-6/12-4/8-2/4 (30/60 total reps)

Max weighted pull-ups @ +50 lbs. (DB between legs): 6

Friday Sep 30, 2016 #

8 AM

Weightlifting 1:00:00 [4]
slept:8.0 weight:175lbs

Training - more of a recovery workout form previous day's events):

3/3/3/3/3 bench press @ 210 lbs.
superset with
5/5/5/5 weighted chin-ups @ +50 lbs. (DB between legs)

5/5/5/5 weighted dips @ +70 lbs. (plates on chain)
superset with
6/6/6/6 alternating grip pull-ups @ bodyweight

4/4/4 SA DB rows @ 90 lbs. (each side)

Thursday Sep 29, 2016 #

10 AM

Ruck March 1:20:03 [2] 4.76 mi (16:49 / mi)
slept:7.0 weight:175lbs

Leg one of an all day Individual Skills EXEVAL...everything else in the day won't work well input here, so I'll just have the first ruck logged. Took us from the drop off point to our first station. Completed with weapon and ~65 lbs. ruck on gravel roads.

Wednesday Sep 28, 2016 #

8 AM

Running (Treadmill Run) 31:31 [3] 4.5 mi (7:00 / mi)
slept:6.5 weight:175lbs shoes: Brooks Ghost7

Treadmill run in the morning on the Woodway Treadmill...stayed at 8.6 mph the whole time for just an easy cardio day. Garmin Indoor Run feature logged in 4.01 miles in 29:15 but I started it a solid 1/3 mile in and then ran into the normal discrepancy between treadmill and Garmin.

Monday Sep 26, 2016 #

5 AM

Weightlifting 30:00 [4]
slept:5.5 weight:175lbs

Training:

3/3/3/3/3/3 bench press @ 215 lbs.
superset with
7/7/7/7/7/7 alternating grip pull-ups @ bodyweight

Push-ups/Sit-ups (no rest)
40/40-30/30-20/20-10/10

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