Training Log Archive: TrailratIn the 1 days ending Aug 11, 2017:
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Friday Aug 11, 2017 #
5 AM
Running (Trail) 56:40 7.3 mi (7:46 / mi) +347ft 7:26 / mi
ahr:157 max:184 shoes: Newton Fate 2 Red
Morning run before work. Picked it up a little towards the end and felt good. Promising. Starting to think that I need a de-load week from all the weights but I have been really enjoying it.
9 AM
Running (Mix) 16:18 2.01 mi (8:07 / mi) +58ft 7:54 / mi
ahr:154 max:179 shoes: Newton Fate 2 Red
Warmup jog before Westside lifting.
11 AM
Weights (Westside) 1:00:00 [3]
Week 6/ Day 4
Mobility and warmup
Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(105lbs + Red double 42”)
a. Push ups, 4x15 + 1 max set(W4=21) (W5=28) (W6=17)
b. Pull ups, 5x max sets (W4=33) (W5=35.5) (W6=35)
c. GHD Sit ups, 3x20 - be explosive (add a set each week)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
--- Pushups were weak today, drop off of over 10 reps. The banded bench fried me more today than in the past, used more tension.
Mobility and warmup
Bench Press, 9x3
50% + 25% bands
* lift every minute
3 sets wide, power, close(105lbs + Red double 42”)
a. Push ups, 4x15 + 1 max set(W4=21) (W5=28) (W6=17)
b. Pull ups, 5x max sets (W4=33) (W5=35.5) (W6=35)
c. GHD Sit ups, 3x20 - be explosive (add a set each week)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
--- Pushups were weak today, drop off of over 10 reps. The banded bench fried me more today than in the past, used more tension.