Day 2 — Upper strength + hypertrophy

Use upper strength warm-up.

A. Bench Press

225 x 5
230 x 5
235 x 4
240 x 2
240 x 2
230 x 5 back-off
Rest 2:00 after first 2 sets
Rest 2:30 after 235
Rest 3:00 before and after 240 sets
RESULTS: 225, 230, 235 only 3 reps, 240, 240, 230 only 4 reps

B. Chest-Supported DB Row

3 x 8 @ 62s
1 x 6-8 @ 70s
Rest 75-90 sec
RESULTS: Done, last 2 reps of 70# slow and not perfect

C. Incline DB Press

70 x 6
62 x 10
62 x 10
Rest 90 sec
RESULTS: barely got last 2 reps of last set.

D. Half-Kneeling 1-Arm DB Press

35 x 8/side
35 x 8/side
44 x 5/side
35 x 8/side
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: done. 44# was ugly, but reinvigorated last set of 35 so that it felt easy! 44 not all reps were perfect.

E. Cable Face Pull

3 x 12-15
Use a load that keeps reps clean
Rest 45 sec
RESULTS: 85# x 15, 87.5 x 15, 87.5 x 12

Whew, this was tough, but got it done.  Working toward getting a sub 6 mile again.

DAY 6 — RUN WORKOUT: MILE SUPPORT

Warm-up

Easy jog — 8 min
Walking lunges — 10 total
Air squats — 10
Pogo hops — 20 sec
Relaxed strides — 2 x 20 sec
Easy jog/walk — 2 min

Workout

Option A — preferred if you can mark distance

6 x 400m
Rest 90 sec walk/jog
Pace target
Rep 1: 1:29-1:30
Rep 2: 1:29-1:30
Rep 3: 1:28-1:29
Rep 4: 1:28-1:29
Rep 5: 1:28
Rep 6: 1:28 or better

Option B — if distance is off again

6 x 90 sec hard
Rest 90 sec walk/jog
Goal: pace should feel like controlled mile support, not sprinting
Cool-down
Easy walk/jog — 8-10 min
Daily goal
Final rep equals or beats rep 2
Fast but relaxed

RESULTS: 1:30, 1:27, 1:28, 1:27, 1:28, 1:25

DAY 5 — UPPER STRENGTH + MIXED ENGINE

Warm-up

Easy bike or rope — 90 sec

2 rounds:
Band face pulls — 10
Tall-kneeling light DB press — 8
Bench-supported DB rows — 8
Burpees @ 70% — 6
Rest 30 sec between rounds
Empty-bar strict press — 2 x 5, rest 30 sec

Workout

A. Strict Press

Set 1: 110 x 3
Set 2: 115 x 3
Set 3: 120 x 3
Set 4: 120 x 3
Set 5: 122.5 x 2 if stacked and crisp
 If not, do 120 x 3
Rest:
2:00 after 110 and 115
2:30 before and after 120+
Goal: zero layback

RESULTS: 110#, 115#, 120#, 120#, 125# (I don’t have the ability to do 122.5 - but got this done. Last rep hard!)

B. 1-Arm Bench-Supported DB Row

4 x 8/side @ 70
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: No real problem but when I pull to my hip (back to my hip) it’s harder.

C. DB Floor Press

3 x 8 @ 70s
Rest 75 sec
Goal: fewer grinders than last week
RESULTS: Only slight grinder was the last rep of set 3.

D. Band Face Pull

3 x 20
Rest 30 sec
RESULTS: Done.  I have other options, not sure how m uch benefit this is doing for me unless there is some other reason to have it in there.  I do feel a slight burn at the end.

E. Mixed Engine — 4 rounds for time

400m run
15 wall balls @ 20
10 burpees
Rest exactly 2:00 between rounds
This is intentionally not an all-out death march. It is a repeatability workout.

Daily goal
Press stays clean
Each round of conditioning is within about 20 sec of the others
RESULT: 21:03 (about 5:17 per round)

... ouch! Unbelievable.

I woke up stiff from yesterdays 60 minute zone 2 run, went to pull on my socks immediately after waking up, to go downstairs... toes get stuck on the rim of the sock, I pull, and i feel my back give way a bit!

I immediately stopped pulling, just in time before doing any major damage.

The back still hurt bad enough to prevent my strength session today.

No deadlifts. :)

So, I walked Walty this morning, and broke into a jog for the last .75 miles.

Then, this evening after Mother's Day with my mom, I ran Walt from our house up to Day Road.

Back is feeling better, might try the strength session tomorrow and will update the results here!

DAY 3 — ZONE 2 RUN

Warm-up

Walk/jog — 5 min
Walking lunges — 10 total
Air squats — 10
Relaxed strides — 2 x 20 sec
Walk-back recovery after each stride

Workout

Gradual ramp — 10 min
Steady Zone 2 run — 45 min
Cool-down walk — 5 min
HR target
125-135 bpm
Ideal average: 128-131

Finish

4 x 15 sec relaxed strides
Full walk-back recovery, about 45-60 sec
Daily goal
Smooth and disciplined
No sneaky tempo effort

RESULTS: Ran 58 minutes with Walt.  135 avg bpm.

Just keeping a record of my workouts here, along with the results.  For all to enjoy! :)

DAY 1 — LOWER STRENGTH + POWER

Warm-up

Easy row — 2:00
Ankle rocks — 10/side
Cossack squats — 8 total
Empty-bar front squat — 2 x 5, rest 30 sec
Jump squats — 2 x 3, rest 30 sec

Workout

A. Box Jump

5 x 2 @ 31"
Rest 45 sec between sets
Goal: elastic, crisp, quiet

RESULTS: Done, no problem.

B. Front Squat

Set 1: 195 x 3
Set 2: 200 x 3
Set 3: 205 x 3
Set 4: 210 x 2
Set 5: 210 x 2 if set 4 is clean
 If not, do 205 x 3

Rest:
2:00 after 195 and 200
2:30 after 205
3:00 before and after 210 sets

RESULTS: 195, 200, 205, 210 X 3, and 210 X 3!

C. DB Front-Rack Split Squat

3 x 6/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets

RESULTS: 62#’s for all.  Not too bad.

D. Weighted Strict Pull-Up

4 x 4 @ 50 lb
If set 3 is crisp, go 55 lb on set 4
Rest 90 sec

RESULTS: 50#, 50#, 50#, 55#, not too bad, though a bit of a struggle on the last rep at 55#.

E. Hanging Leg Raise

3 x 10
Rest 45 sec

RESULTS: Last rep for each set not quite high enough.