Friday - Row, Bench, Pull/Dip, Triceps Smasher

Think that I did well today. Made some progress. Need to continue to work on Pull Ups and get my weight in check. This is all part of the process. Also, did the Triceps Smasher as part of the Spartan Bidy Weight app and I think that it was appropriate for today and helps in my overall development.

Time: 60 minutes

Row: 8@40 / 10@42.5 / 8@47.5 / 5@55 / 3@60

Bench: 12@40 / 10@42.5 / 8@45 / 5@50 / 3@55

Pull: 10 medium box / 5 sec underhand hang / 10 medium / 5sec overhand hang
Dips: 5 / 5 / 5 / 4 / 3

Spartan Body Weight Triceps Smasher **need to work to do better on this**

Thursday - Squats & Spartan Beginner Circuit #1

Did my Squats and then used the Spartan Bady Weight App. It gassed me and is something that I have to come back to and conquer. 30 seconds of push ups are tough and so are 30 seconds of jumping lunges. The rest of the stuff is easy but I have to build up my conditioning to master it.

Time: 50 minutes

Squats: 5@30 / 5@40 / 3@50 / 5@62.5 / 5@75 / 5@87.5

Spartan Beginner Circuit

Tuesday - Press, Pull, Bench, Row

Felt good and felt like I could have done more but happy just to stick to the program and continue to make progress.

Time: 60 minutes

Press: 5@Bar / 5@2.5 / 3@7.5 / 5@12.5 / 5@17.5 / 5@22.5 / 5@25 / 5@27.5

Pull: 12@120 / 10@140 / 8@150 / 5@160 / 3@170 **had trouble on 8@150 and should have starte @130 so next time: 12@130. 140, 150 , 170 , 180

Bench: 12@37.5 / 10@40 / 7@45 / 5@47.5 / 3@52.5 **felt good here except for the set of 8. 

Row: 12@37.5 / 10@40 / 8@45 / 5@52.5 / 3@57.5

Monday - Deadlifts and KB Squat & Rows

I wanted to do more like a Spartan Body Weight routine or maybe a run on the treadmill but felt like I gave a good effort and went home. I will be back tomorrow.

Time: 45 minutes

Deadlifts: 5@37.5 / 5@47.5 / 3@60 / 5@75 / 5@90 / 5@105

10 KB Squats & 10 Row Super Set: 25 / 30 / 35 / 40 / 45 / 50x5

Saturday Run - Train to the Distance

Got my run in outside. Did it a little differently than I thought I would since I didn't keep a consistent pace and more ran at a fast pace for a while and then took a 10 - 30 second walking break. Did this many times. Overall, my pace was faster than my consistant pace on the treadmill but not as fast as I have run previously.

Interesting thinking behind this is that I am "training to the distance". So, going all out for the distance and getting better at it as opposed to working my way up to the distance. Let's see how this works out since I haev tried the other ways with not a tremendous amount of success and I may be geared for the shorter bouts of explosive exercise with short rest periods. Traditional running is slow and constant. I wonder if my bouts of explosiveness work to conquering the Houston Spartan Sprint.

Time: 55:52
Distance: 5.33 miles
Pace: 10:29

Friday - Row, Bench, Pull Ups & Dips

Killed it today with the Rows and Bench. Did all the sets at the prescribed weights and felt bad that I didn't go heavier or for more reps. Held back since I want to progress consistantly.

Did some new things with Pull Ups by using a stand for my feet and doing the Pull Ups. This doesn't get me to to top of the movement so  I alternate hangs. I Super Set this with Dips. This part of the workout is going to evolve but it is a good start to directly address a goal of getting to 5 strict Pull Ups.

Time: 48 minutes

Row: 12@35 / 10@37.5 / 8@42.5 / 5@50 / 3@55

Bench: 12@35 / 10@37.5 / 8@42.5 / 5@45 / 3@50

Pull Ups: 10 on high box / 2 Hangs, 3 Seconds / 10 High Box / 5 Second Hang / 10 High Box

(Super Set)

Dips: 5 / 5 / 5 / 4 / 5

Thursday - Squats, KB Swing & Push, Run Fail

Good news is that with this deload week for Squats I have finished Cycle 4 of 5/3/1 and am moving on to Cycle 5. 

I also maxed out on the KB Swings and Push Ups since I did all 10 sets using the heaviest Kettlebell the gym has. I can now transition to body weight finishers. 

Finally, I tried to run to finish my workout but the legs just weren't there. This is okay since it just means that I have some work to do with my running.

Time: 37 minutes

Squats: 5@35 / 5@50 / 5@65 **must have read the sheet wrong since I was supposed to do much lighter weights. All good in the end.

20 KB Swing + 10 Push Ups: 10 rounds at #50

Tuesday - Press, Pull, Bench, Row

Did relatively better on the Pulls but took a half step back on both Bench and Row. Not going to sweat it since Friday is the day that I focus on those and I won't have any life distractions.

Time: 50 minutes

Press: 5@Bar / 5@5 / 5@10

Pull: 12@130 / 10@140 / 8@150 / 4@160 / 3@170

Bench: 12@35 / 10@40 / 8@42.5 / 5@50 / 2@52.5

Row: 12@35 / 10@37.5 / 8@42.5 / 5@50 / 3@52.5

Monday - Deadlifts, Carry, Squat & Row, Scapular Raise

Deload week so I did my Deadlifts at a lower weight and then did a Carry at a lower weight. Although challenging, didn't have a problem with the Squat & Rows. Finished with three quick sets of Scapular Raises which are the starting point of Pull Ups. Not only will this directly contribute to the starting point of my Pull Ups but also helps with grip strength. 

Between now and March 11th I need to focus on running and Pull Ups all of the time. Controlling my weight will have a huge impact on both of these.

Time: 42 minutes

Deadlifts: 5@35 / 5@50 / 5@65

Carry: 2 trips with 135

10 KB Squats & 10 Row Superset: 20 / 25 / 30 / 35 / 40 / 45 / 50 / 50 / 50 / 50

Scapular Raises: 8 / 5 / 6

Saturday Run - Treadmill

My goal is to own the 5 mile run in time for the March Spartan Super. Today I ran 5 miles on the treadmill. 

Time: 55:05
Distance: 5 miles
Pace: ~11 min mile

Friday - Bench, Pull, Row, KB Clean & Press

Got in an did my work although I messed around with the order due to other people using the Row platform that I like. With this being the end of this cycle and looking into next year I am excited to be changing up the workout routine with more body weight conditioning and running. I want to kill the Houston Sprint.

Time: 60 minutes

Bench: 12@32.5 / 10@37.5 / 8@40 / 5@47.5 / 3@52.5

Lat Pull Downs: 12@130 /10@140 / 8@150 / 4@160 / 1@170

Row: 12@35 / 10@37.5 / 8@42.5 / 5@47.5 / 3@52.5

KB Clean & Press: 40 / 45 / 50x8

Thursday - Squats, KB Swing & Push, Run

I keep on getting stronger and I believe that this is the heaviest I have ever Squatted. Also, the KB Swings and Push Ups are a lot easier and I am glad that I pushed myself to 15 minutes running although it was at a 12 minute mile pace. I am starting to make the transition from strength to conditioning and running in preparation for the spring race season. I really want to crush my Spartan races this year. No excuses why I can't.

Time: 60 minutes

Squat: 5@27.5 / 5@40 / 3@52.5 / 5@70 / 3@85 / 3@95

20 KB Swings & 10 Push Ups: 45 / 50 x9

Run: 15 minutes

Tuesday - Press, Pull, Bench, Row

Got a good night's sleep last night and was not stressed about getting home so early. I feel like I continue to make progress even when I have to take it down a notch. Example was on the Bench press when I could only do 6 reps when i was supposed to do 8 and then I know I took down the volume on Rows since I forgot to write down what I was supposed to lift and I improvised on the light side. May have still increased weight on the heaviest set. All in all I am continuing to make progress.

Time: 55 minutes

Press: 10@Bar / 10@2.5 / 5@7.5 / 5@15 / 3@20 / 5@25 / 3@27.5 / 3@30

Pull: 12@120 / 10@130 / 8@140 / 5@150 / 3@160 / 2@170 **took a step back here and killed the previous weights. Confident in moving forward since that is where I am supposed to be

Bench: 12@32.5 / 10@37.5 / 6@42.5 / 5@45 / 3@50

Row: 12@32.5 / 10@35 / 8@40 / 5@45 / 3@50

Monday - Deadlifts & Carry

I took this weekend off since i was hurting. Then I went out Sunday afternoon into night and was drinking. Plus, had to wake up early since Ashley needed to get to work early. Bottom line is that I could have felt a lot better and done a lot more on my workout today but I am glad that I got in there and did my Deadlifts so that I can move on to Cycle 5. 

Time: 30 minutes

Deadlifts: 5@35 / 5@50 / 3@62.5 / 5@85 / 3@100 / 2@115

Carry: Made it 3/4 of the way down and didn't really make it back. Cut this short and went home.

Friday - Row, Bench, Pull, KB Clean & Press

Another great day with the exception of the Pulls. Went higher with weights and hit a roadblock. That is okay since that is what is supposed to happen.

Time: 55 minutes

Row: 12@32.5 / 10@37.5 / 8@42.5 / 5@47.5 / 3@50

Bench: 12@30 / 10@35 / 8@40 / 5@45 / 3@47.5

Pull: 12@130 / 8@140 / 5@150 / 2@160 / 1@170

KB Clean & Press (5 each side): 35 / 40 / 45 / 50x6

Thursday - Squats, KB Swing & Push

Sometimes a workout has to scare you and today's did. I was scared about going to two plates on my Squats for three reps. I got in there and did it with no problems. I am ready to take on the world. 

Started with a heavier KB for the Swing and Push and crushed it with little problems with rest periods. 

Running did not go so well. Cut that off after a couple of minutes so there is the room for improvement with this workout.

Time: 45 minutes

Squats: 5@27.5 / 5@40 / 3@52.5 / 3@65 / 3@77.5 / 3@90

20 KB Swings + 10 Push Ups: 40 / 45 / 50x8

Tuesday - Press, Pull, Bench, Row

Felt good on everything and either hit or exceeded plan. Looking forward to taking it up again on Friday or maybe keeping same and progressing next week. We shall see.

Time: 50 minutes

Press: 10@Bar / 10@2.5 / 5@7.5 / 3@12.5 / 3@17.5 / 3@22.5 / 3@25 / 3@27.5 / 3@30 **did more reps than supposed to on warm up and then did three sets with heavier weight at end.

Pull: 12@120 / 10@130 / 8@140 / 5@150 / 3@160 ** did not dominate but accomplished what I set out to do

Bench: 12@27.5 / 10@32.5 / 8@37.5 / 5@42.5 / 3@45 ** felt great on all of these

Row: 12@30 / 10@35 / 8@40 / 5@45 / 3@47.5

Monday - Deadlift, Carry, Squat & Row

Got a good workout in after taking off Saturday and Sunday due to rain and family obligations. But mostly rain. 

The Carry was fine but at the end of the first trip my grip was giving so I did a second trip with a 45 and a 25. Great way to continue to do the exercise but with a more manageable weight. I should not be afraid to let go of having 2 45s on the trap bar.

Great success on the KB Goblet Squats as I got to 50 and did 3 rounds with them. My shoulders had been giving out with the Rows but I made it through 10 rounds of 10 this time. May want to get a little flatter next time as I scale this routine.

Time: 48 minutes

Deadlifts: 5@35 / 5@50 / 3@65 / 3@80 / 3@92.5 / 3@105

Carry: 225 / 185

10 KB Goblet  Squat & 10 Row Super Set: BW / 20 / 25 / 30 / 35 / 40 / 45 / 50 / 50 / 50

Friday - Row, Bench, Pull & KB Clean & Press

Did great on the Bench, can go higher on the top end with Rows, average on Pulls, and did half of what I wanted to do on the KB Clean & Press. Still making progress.

Time: 45 minutes

Row: 12@30 / 10@35 / 8@40 / 5@42.5 / 3@45

Bench: 12@25 / 10@30 / 8@35 / 5@40 / 3@42.5

Lat Pulls: 12@110 / 10@130 / 5@140 / 5@150 / 3@160

KB Clean & Press (5 each side): 35 / 40 / 45 / 50 / 50

Thursday - Squats, KB Swing & Push Ups, Run

Two comments:

1 - My card fell on the floor while I was doing Squats and when I picked it up I accidentally read the Deadlift weights for the first set. When I looked at what I was supposed to do for the second and third sets I almost died until I realized the mistake. The worst that came out of it was that I did the weight for my second set twice which can't be bad. 

2 - Glad to get a 15 minute run in using my Squat shoes. Very natural feel. The run was a great finisher.

Time: 60 minutes

Squats: 5@27.5 / 5@35 / 3@45 / 5@70 / 5@70 / 5@85

20 KB Swings w/ Push Up Super Set: 35 / 40 / 45 / 50 / 50 / 50 / 50 / 50 / 50 / 50

Run: 15 minutes / 1.39 miles

Tuesday - Press, Pull, Row & Bench

Good upper body day. Think that I can start to transition from 10 x 10 to the 12 / 10 / 8 / 5 / 3.

Also think that I am light on 5/3/1 for the Press so adding sets at the end with heavier loads.

Time: 70 minutes

Press: 5@Bar / 5@Bar / 3@5 / 5@10 / 5@15 / 5@20 / 5@22.5 / 5@25

Lat Pulls: 12@110 / 10@130 / 8@140 / 5@150 / 3@160

Rows: 10@20 / 10@22.5 / 10@25 / 10@27.5 / 10@30 / 10@32.5 / 10@35 / 10@37.5 / 8@40 / 5@42.5

Bench: 10@20 / 10@22.5 / 10@25 / 10@27.5 / 10@30 / 10@32.5 / 9@35 / 6@37.5 / 5@40 / 3@42.5

Monday - Deadlifts, Carry, Squat & Row

Did my work. Starting Week 1 of Cycle 4. Small improvements on the Squat & Row finisher as I got to the 7th set when my arms gave out. Last time was 6th set.

Time: 40 minutes

Deadlifts: 5@35 / 5@45 / 3@55 / 5@70 / 5@85 / 5@100

Farmer's Carry @225 - 1 trip up & back. Grip was giving out on the way back so didn't attempt another. 

10 Squats + 10 TRX Rows: BW / 20 / 25 / 30 / 35 / 40 / 45 + 6 Rows

Saturday Run

Just building slowly with running. No need to kill myself. I want this to be a long term endeavor where I see the results in my finish times in 2017.

Time: 30:46
Distance: 3.1 miles
Pace: 9:56

* Better pace than last time. I would like to keep things under a 10 minutes mile.

Friday - Row, Bench, Pull, Press

Day after Thanksgiving and I felt that I should have killed it to make up for all of the bad eating yesterday. Fact is that I woke up aching - which I didn't think that I should have since this is a deload week - and I really didn't have the energy to put in what I thought that I should put in. What this all means is that I skipped the KB Clean & Press finisher.

Got my work done and will not try to overcompensate for bad eating. Get back to the regular schedule and move on. 

Time: 45 minutes

Row: 10@17.5 / 10@20 / 10@22.5 / 10@25 / 10@27.5

Bench: 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 / 10@27.5 **did the extra last set so that I can now start at the same weight for the Bench and Row.

Pulls: 10@100 / 10@110 / 10@120 / 10@130 / 7@140 **better than Tuesday where I was at 7@130 and 5@140

Press: 5@Bar / 5@Bar / 10@5 / 5@7.5 / 5@10 / 5@12.5

Thanksgiving Thursday - Squats, Swing & Push, Run

I really do like starting all of my gym sessions with the big lifts and then giving myself flexibility to do whatever I want after that. Today I was supposed to do Turkish Get Ups after Squatting but I really didn't feel in the mood so I went directly to Swing & Push Ups. Once done with that I felt that I was cheating myself by leaving the gym after 45 minutes when I really have no time constraints. That lead me to get on the treadmill for a light run. Originally thought that 15 minutes would be good but cut that down to 10. No worries. I did 10 more minutes of running than what I would have if I had left the gym early.

Time: 55 minutes

Squats: 5@25 / 5@37.5 / 5@50

KB Swing + 10 Push Ups: 25 / 30 / 35 / 40 / 45 / 50 / 50 / 50 / 50 / 50

10 minute run on the treadmill

Tuesday - Press, Pull, Bench, Row, KB Clean & Press

Deload week so got a lot of exercises in at half volume. 

Time: 45 minutes

Press: 5@Bar / 5@Bar / 5@5

Pull: 10@100 / 10@110 / 10@120 / 7@130 / 5@140

Bench: 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25

Row: 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 / 10@27.5

KB Clean & Press: 25 / 25/ 30 / 30 / 35 / 35 / 40 / 40 / 45 / 45

Monday - Deadlift Deload, Farmer's Carry, Goblet Squat & Row

This starts deload week. Glad that I was able to do Farmer's Carry after a week or two of missing it or only doing one trip back and forth. 

Tried a new finisher. Instead of KB Swings & Push Ups after Deadlifting, which works the hip hinge movement, I went with KB Goblet Squats and Rows. The thinking is that I end up squatting and hip hinging more during the week instead of just on one day. Swings & Push Ups will come on Squat day

Also thinking that I eventually need to incorporate running and ab work into finishers. That will have to come in the new year as I prepare for races in the spring.

Time: 35 minutes

Deadlifts: 5@35 / 5@47.5 / 5@60

Farmer's Carry - 2 trips

10 KB Goblet Squats & 10 Rows: Bodyweight / 20 / 25 / 30 / 35 / 40

Friday - Row, Bench, Pull, Press

Woke up a little early so that I could get a lot of work in. Full on upper body day and I am pleased with the progress. 

Time: 60 minutes

Row: 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 / 10@27.5 / 10@30 / 10@32.5 / 10@35

Bench: 10@7.5 / 10@10 / 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 / 10@27.5 / 10@30

Pulls: 12@100 / 10@120 / 8@140 / 5@150 / 2@160 **Next time I can probably move up on the first two sets but still need to work on the last three to earn higher weights

Press: 5@15 / 5@20 / 5@25 / 5@25 / 5@25 **these weights were heavier than the 5/3/1 Week 3 prescription but I will still follow and develop a solid base for growth.

Thursday - Just Squats

This workout completed the heavy week of my 3rd cycle of 5/3/1. Would have liked to do more with conditioning but being a father and husband took precedence and I had to get out quickly.

Time: 24 minutes

Squats: 5@25 / 5@37.5 / 3@50 / 5@67.5 / 3@80 / 4@92.5

Tuesday - Press, Pull, Row, KB Clean & Press

Had a tough time with the #50 KB on the Clean & Press so took it down to #45. Due to work schedule I thought this was just going to be a Press and Pull workout but found time for Rows and conditioning. Only did six sets of conditioning due to time constraints.

Also, moved up the programming on the Lat Pulls to better develop strength.

Time: 1 hour

Press: 5@bar / 5@bar / 3@5 / 5@12.5 / 3@17.5 / 6@22.5
10 Squat Super Set

Lat Pulls: 12@90 / 10@110 / 8@130 / 5@140 / 3@150 / 2@160

Rows: 10@10 / 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 / 10@27.5 / 10@30 / 10@32.5

KB Clean & Press: 35 / 40 / 45 / 2@50 / 45 / 45

Monday - Deadlifts, Bench, KB Swing & Push Finisher

Chickened out of the Farmer's Carry. Don't know why the last two weeks I have but substituted it with Bench Press which I missed last week. Combining the Bench Press with the Push Ups in the Finisher, I did the pushing motion 200 times in this workout. 

Time: 60 Minutes

Deadlifts: 5@35 / 5@47.5 / 3@60 / 5@80 / 3@95 / 4@110

Bench Press: 10@5 / 10@7.5 / 10@10 / 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 / 8@27.5

20 KB Swing & 10 Push Ups: 30 / 35 / 40 / 45 / 50 / 50 / 50 / 50 / 50 / 50

2017 Goals & Planning

Took the weekend off since I was called to the farm and did some thinking and planning that I am sharing in this post. It may never go anywhere but at least I have it out there. 

First off, let me sketch out my workout planning for the next year which should align with my goals and race schedule. 

First off are my goals of developing upper body strength to conquer rope climbs, platinum rigs, etc. I also want to hit strength milestones. All of my workouts will start with core strength exercises which drive me toward those goals. The secondary stuff is more race specific. 

I started thinking about this since I am noticing that I am doing a lot of work with the heaviest KB at the gym so I am looking for new things to challenge myself. These new things should have a purpose. 

Goals:

• 1.5 Body Weight Squat
• 2x Body Weight Deadlift
• Body Weight Bench
• .75 Body Weight Press

• 2017 - Finish in top 50% of Overall, Male and Age Group Open Class for all races.

November - December, 2016:

• Core Strength 
• KB Finishers

January - March, 2017 (March 11 - Houston Spartan Sprint):

• Core Strength
• Complexes & Burpees
• Run - 5 miles + 100 Burpees, 1 hour

March - May (May 6th Tough Mudder & May 20th Austin Spartan Super):

• Core Strength
• Complexes & Burpees
• Stretch Runs for more endurance

June - October (October 28th Dallas Spartan Beast):

• Core Strength
• Body Weight Finishers - High Reps (50)
• Endurance (+2 hours in the gym on Saturdays / Long Runs with Burpees when it cools down)

Friday - Squats, Turks & KB Clean & Press

Kinda felt like my legs didn't really have it today and I was scared of the Squat weight. Still did them and added a set of 5 with a little lighter weight at the end just to make sure that I was doing it right as my last set of 3 didn't feel like I had the greatest control or range of motion. 

The Turkish Get Ups were also tough since I was doing them with new/better form for the first time. I stuck with my lightest weight and only did three sets. 

Despite all of the wussing out on the first two exercises, I did get in a good KB Clean and Press routine with 10 sets, four of them at #50 which is the heaviest KB they have. 

Time: 60 minutes

Squats: 5@25 / 5@37.5 / 3@50 / 3@62.5 / 3@75 / 3@85 / 5@80

Turks: 5@20 / 5@20 / 5@20

KB Clean & Press: 5@20 / 5@25 / 5@30 / 5@35 / 5@40 / 5@45 / 5@50 / 5@50 / 5@50 / 5@50

Thursday - Press, Pull & Row

I was sick on Tuesday so the schedule had to be adjusted. I was able to get a light workout in on Wednesday night with some guys at Defenders Martial Arts. My sickness will mess up my work out schedule but change is good. 

Time: 45 minutes

Press: 5@bar / 5@bar / 3@5 / 3@12.5 / 3@17.5 / 3@20

Lat Pulls: 5@90 / 5@100 / 5@110 / 5@120 / 5@130 / 5@140 / 3@150 / 3@150 / 3@150 / 3@150

Rows: 10@7.5 / 10@10 / 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 / 10@27.5 / 10@30

Monday - Deadlifts, Carry, KB Swing & Push Finisher

Have been thinking that I really need to increase something aside from the big lifts every workout to continue to gain. Maybe it is just a reaction to going light before and after the Beast. Yesterday I was hurting after a great Saturday workout and today I am proud of what I was able to do with the KB Swings. I think that my form is much better and I was using the heaviest KB. To increase, I will have to up the Push Ups.

Time: 50 minutes

Deadlifts: 5@35 / 5@47.5 / 3@60 / 3@75 / 3@90 / 3@102.5

Farmer's Carry: 1 trip @225 - this was a little more difficult than normal. Usually I can handle 2.

20 KB Swing & 10 Push Up Finisher: 35 / 40 / 45 / 50 /50 / 50 / 50 / 50 / 50 / 50

Saturday Catch Up - Press, DL & Push Ups, KB Clean & Press

Ashley wanted us to go the the gym as a family so I nixed the planned run with burpees and got some work in that I skipped out on earlier in the week. Good workout.

Time: 60 minutes

Press: 5@bar / 5@bar / 5@5 / 5@10 / 5@15 / 5@20 / 5@20 / 5@20

Trap Bar DL 10@135 + 10 Push Up Super Set x10

KB Clean & Press: 25 / 30 / 35 / 40 / 45 / 50 / 50 / 50 / 50 / 50

Friday - Pull & Push + 2017 Race Schedule

Today was really the first day of a pushing a pulling routine that I am starting and going to focus on through the end of the year. My goal has to remain to build my upper body pulling strength and lose weight. I am getting better with my diet with some changes that I have made over the past week so I need to stick to that along with not change workout goal focus.

Again, could have thrown in another set or finisher to the end of this workout but am giving myself a break after last Saturday's Beast. I know that is just a lame excuse but also gives me room to ramp up when a race is coming soon. I will get into race mode starting in January to address my 2017 race schedule.

2017 race schedule:

• March 11 - Houston Spartan Sprint
• April 22 - Austin BoneFrog
• May 6 - Central Texas Tough Mudder
• May 20 - Austin Spartan Super
• October 28 - Dallas Spartan Beast

Time: 50 minutes

• Row: 10@5 / 10@7.5 / 10@10 / 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 / 10@27.5
• 10 Prison Squat Super Set

• Bench: 10@2.5 / 10@5 / 10@7.5 / 10@10 / 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 

• Lat Pulls: 5@90 / 10@100 / 5@110 / 5@120 / 5@130 / 5@140 / 5@150

Thursday - Squats & Turkish Get Ups

Maybe should have included some ab work at the end but cut it short after Turkish Get Ups. A trainer was nice enough to show me how to do them properly and I think that I will be able to handle heavier loads in the future. I am not going to kill myself for cutting it short since I can consider it a recovery week following a challenging race.

Time: 50 minutes

Squats: 5@25 / 5@35 / 3@45 / 5@55 / 5@67.5 / 5@80

Turkish Get Ups: 5@20 / 5@25 / 5@30 / 3@35 / 5@35

Tuesday - Press, Pull, Row & Bench

Getting into upper body improvement, got all of my exercises in today after a slow start getting out of bed. Starting light with high reps on the Rows and Bench. Eliminated Super Sets in the interest of time.

Time: 55 minutes

Press: 5@Bar / 5@Bar / 5@5 / 5@10 / 5@15 / 5@20

Lat Machine Pulls: 5@80 / 5@90 / 5@100 / 5@110 / 5@120 / 5@130 / 5@140 / 3@150 / 3@150 / 3@150

Rows: 10@2.5 / 10@5 / 10@7.5 / 10@10 / 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 / 10@25 

Bench Press: 10@Bar / 10@2.5 / 10@5 / 10@7.5 / 10@10 / 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5

Monday Deadlifts

Planned to do more but still recovering from Saturday. After finishing my deadlifts there was no way I was going to do the Farmer's Carry or Swings with Push Ups. I'll get back to them next week.

Time: 20 minutes

Deadlifts: 5@35 / 5@45 / 3@55 / 5@67.5 / 5@80 / 5@95

Saturday Glen Rose Beast Recap

I'm not going to go through the race obstacle by obstacle but just give an overall impression of me and my performance. 

Results:

• Time: 5:39:30
• Pace: 28:17
• Overall: 2696/5100 - 53%
• Male: 2063/3477 - 59%
• M 40 - 44: 282/484 - 58%

Writing this last and putting it first and that is the main takeaway is that I have been doing these races for four years and training for them about five times per week and I am going backwards. I say this because my finish times as a percentage is falling. This is frustrating. I want to feel like I am dominating but I am far from it. 

Thinking more about this, I guess that I have to learn to focus on the things that I was or am able to do as opposed to my challenges. Being able to do these races is a lot better than not doing them and I am a healthier person because of it. I will continue to train for the races and work on my weak points. I am not a bad ass, I never will be and I have to accept it. 

Let me focus on the highlights:

• Missed the spear throw three times but I was very close each time. I will get it one day.
• Did the Z-Wall. Actually I slipped off the first time and the volunteer yelled at me and everyone else to get back on and do it again. Second time I nailed it. Success.
• Sandbag and Bucket Brigade weren't difficult although I had to break them up into small chunks - especially the bucket brigade. 
• Atlas Carry, Tire Flip, Spartan Sleds, Farmer's Carry were all a breeze. 

Frustrations:

• I could not make it up the slip wall at the end since my shoes were not giving me any grip. Two failed attempts. 
• I did all of my burpees except for the platinum rig where I did seven. Once I did a set of five I could only do two on the next set and my legs were dead. 
• I wish that I could have run more but I felt like I had dead legs from the beginning and by mile 5/6 I was just walking briskly.
• Missed the Monkey Bars which was disappointing.
• Almost made it across the Travolean Traverse which was also disappointing
• I've given up trying to get over walls without help

Goals for 2017:

• Walls without help
• Monkey Bars
• Travolean Traverse
• Run entire race

Training Going Forward and Path To Improvement:

• Upper body strength - more focus on it and prioritize
• Weight control through diet - gotta cut back on BBQ and carbs. More Tuna Fish Sandwiches for lunch and less eating a shitload of peanut butter at night
• Better conditioning (although it was not all that bad) making sure that I am doing more HIIT and distance running

In hindsight, I think that I am not going to taper or deaload or anything for any upcoming races. Just keep a normal schedule with a rest day beforehand. That is when I think that I perform best. Also, eat light the morning of. Simple banana with cereal and milk is fine and then supplement during the race. This way I won't feel bloated or bogged down. 

Thursday - Squats & Rows - Last Day of Deload Week and Last Gym Day Before Beast

I hope that I didn't make a mistake but I started on my Row program today. I only did it since the Squat racks were taken and was planning to do TRX Rows anyway. 

Got in my work. This is the last gym day before Saturday's Glen Rose Beast. Planning to do Yoga tomorrow to keep stretched out. 

Time: 30 minutes

Rows: 10@bar / 10@2.5 / 10@5 / 10@7.5 / 10@10 / 10@12.5 / 10@15 / 10@17.5 / 10@20 / 10@22.5 
*starting with high reps (100 total) and low weight to get my body accustomed to the movement pattern. Will increase in weight by 5 (2.5 each side) on each session until I hit some sort of plateau. Will do same with bench press

Super Set of 10 Prisoner Squats (100 total)

Squats: 5@25 / 5@35 / 5@47.5
**can't wait to start 5/3/1 Cycle 3 next week **

Tuesday - Press, Pull, Clean & Press Finisher Deload/Taper

Deload/Taper week continues. Got in, did 1/2 volume and got out. I don't feel bad about a light workout since I am still recovering from last week and my most important day is Saturday.

Time: 35 minutes

Press: 5@bar / 5@bar / 5@5
10 Body Weight Squat Super Set

Lat Pull Downs: 5@80 / 5@100 / 5@120 / 5@140 / 4@160
5 Lunge Super Set

#25 KB Clean & Press x5 each side: 10 rounds

Monday - Deadlift Deload, Farmer's Carry, Swing & Push Finisher

My deload week and taper for the Beast coincide perfectly. Did half volume on the Farmer's Carry and took down the weight on the KB Swings with Push Ups. Also, did not try to increase volume on Push Ups. 

Looking back, I really did well yesterday with my run and burpees and that was following a heavy 5/3/1 week. Proud of my progress and looking forward to killing it this upcoming weekend.

Time: 35 minutes

Deadlifts: 5@30 / 5@45 / 5@57.5

Farmer's Carry @ 225 -  1 trip back and forth

20 #25 KB Swings + 10 Push Ups: 10 rounds

Saturday Run with Burpees

Stretched out the run a little bit today by going into a new neighborhood. Made the course work to match my goals - a little further with the distance while adding a new burpee stop to round out the stops to 5 per loop.

Goals of 5 miles, at least 1 hour and 100 burpees achieved. If not for getting to the last burpee stop, I think that I would have finished my 5 miles within 1 hour. 

I have to admit that I killed it this week as compared to last. Last week I cheated and did not turn on my Runkeeper until after I completed my first 10 burpees. This time the Runkeeper was on the entire time so the time for those burpees were incorporated into my pace. I beat my pace from last week.

Not only that but last week I had to stop to walk several times. This time was straight running. Those are significant improvements. 

Time: 1:09
Distance: 5.65 miles
Pace: 12:18 

Friday - Push & Pull

My Pull Ups and Upper Body Pulling Strength is terrible. I am and will continue to work on this constantly. I am also going to have to lose weight and make that more of a priority. Need to get to Tuna Fish sandwiches for lunch and less carbs and snacking. My diet is close to being good but can obviously get better. 

Didn't do any conditioning or finisher. I should have but it is Friday and I've had a long week of working out. Going to blast myself with running and burpees tomorrow morning.

Time: 45 minutes

Push Ups: 10, 15, 15, 5, 5, 5 (5 1 arm on the medium box) **may try suspended TRX Push Ups next time
Rows: 10, 10, 10, 5, 5, 5

Pulling Exercises x5 sets (did a bunch of different stuff here all towards Pull Ups)
Dips: 4, 5, 5, 5, 5, 4

Thursday - Squats & Turk Get Ups

Could have done more reps on my squats and really could have done abs if I pushed myself but the success is that I did an extra set of squats and did 5 reps of #35 KB Turkish get ups along with 5 sets overall. That is progress.

The extra Squat set came because I was supposed to have #35 on each side of the bar for my last set but only had #25 on the right. Did 5 reps like that and then re-racked and did 6 reps with #35 on each. Honestly, not bad. I was killing it. End of the day, I did 6 reps at my body weight and had some gas left in the tank.

Time: 55 minutes

Squats: 5@25 / 5@35 / 3@47.5 / 5@65 / 3@75 / 6@87.5

Turkish Get Ups: 5@20 / 5@25 / 5@30 / 5@35 / 5@30

Tuesday - Press, Pull, KB Clean & Press Finisher

Killing it on the 5/3/1. I feel good with my Press, my Lat Pulls are increasing and I feel good about the KB Clean & Press although I did not do as many sets of 50 as I previously have. I did knock out a convincing last set with 50 so that felt good. Plus the fact that this is supposed to be a finisher and not a strength set. I'll get to 50 consistently soon.

Time: 60 minutes

Press: 5@bar / 5@bar / 3@5 / 5@10 / 3@15 / 8@20
10 Squat Super Set

Machine Lat Pulls: 10@80 / 10@90 / 5@100 / 5@110 / 5@120 / 5@130 / 5@140 / 5@150 / 4@160 / 3@160
10 Squat Super Set

KB Clean & Press: 30 / 35 / 40 / 45 / 50 / 45 / 45 / 45 / 45 / 50

Monday - Deadlift, Carry, Swing & Push Finisher

Week 3 of a 5/3/1 Cycle means going as heavy as I am going to go for the month. Knocked it out and felt good. Also glad that I am into the rhythm of getting into the gym early in the morning and not stressed about making it to work on time. 

I am two weeks our from the Dallas Beast and my training has been on point. I can't do everything that I want to do and there is great room for improvement but I have a good process and will get to where I want to go.

Time: 55 minutes

Deadlifts: 5@30 / 5@45 / 3@57.5 / 5@77.5 / 3@90 / 4@105

225 Farmer's Carry x4

KB Swing & Push x10 rounds: got to #45 and maxed at 15 push ups. KB was no problem. Push Ups were. Hit a set of only 8 and then went back to 10 on the back half. Overall improvement from last week.

Saturday Run & Burpees

Accomplished my goal today of doing at least 100 burpees, running at least 5 miles and going for at least an hour. The next goal is to do 100 burpees and run 5 miles within an hour.

Started with 10 burpees and then stopped along the way, approximately every 5 minutes, to do 10 burpees. I had to do a little walking on the back half of the run so I know that I can get this all done in under an hour.

Time: 1:05
Distance: 5.21 miles
Pace: 12:35

Friday - Push & Pull

Didn't have a lot of time this morning so got in, got some work done and got out.

Time: 35 minutes

Push Ups: 10 / 12 / 15 / 5 archer / 5 1 arm on med stand / 5 archers
TRX Rows: 10 / 12 / 15 / 5 / 5 / 5

Dips: 5 / 5 / 5 / 4 / 3
Pull Ups: 4 / 5 / 5 / 5 / 5

Thursday - Squats, Turk Get Ups & Abs Finisher

Really enjoying the 5/3/1 where I start with my core lifts and then do as I choose for assistance and finishing work. Lately I have decided to work more with Kettlebells and today I did Turkish Get Ups. Not an easy exercise and I feel like I am showing off at the gym. Its fun. Plus, Get Ups are a bitch and I am sure they will yield results. 

Also, I took time to rest on Wednesday and got to bed early Tuesday and Wednesday. I also had a window of time where I could really work out at the gyum without having other things on my mind. This was important and makes me feel good. I also feel accomplished that I finished another week of a cycle. Next week will be heavy and then I will deload and get ready for the Beast. This is my celebration treat to myself. My training has been on point and I plan on crushing that course. A great end to what has been an eventful year.

Time: 60 minutes

Squats: 5@25 / 5@35 / 3@47.5 / 3@57.5 / 3@70 / 3@80

Turkish Get Ups (each side): 5@18 / 5@25 / 5@30 / 3@35

Spartan System Abs Workout: 12 reps each (last time did 10, next time will do 15)
Short Summer Workout - Core 6 minutes

Tuesday - Press, Pull Downs & KB Clean & Press Finisher

I felt strong today with all of the exercises. The Presses posed no real challenge, I am pulling heavier weight on the Lat Pull Down machine and did several sets of KB Clean & Presses at a higher weight for reps. 

Time: 60 minutes

Press: 5@bar / 5@bar / 3@5 / 3@10 / 3@15 / 3@17.5
10 or 20 Squat Super Set **need to get this to 20 across the board so that I can say I did 100 squats

Lat Pull Down Machine: 10@80 / 10@90 / 10@100 / 5@110 / 5@120 / 5@130 / 5@140 / 5@150 / 2@160 / 4@150
10 Lunge (each leg) Super Set

Kettlebell Clean & Press x5 each side finisher: 30, 35, 40, 45, 50, 50, 50, 50, 3@50, 45

Monday Deadlifts, Carry, Swing & Push Up Finisher

Deadlift day. Almost backed out of my Swing & Push Up conditioning finisher but kept to the theory that today was a hip hinge day so good to completely work it out. Also, Swings & Push Ups are a great conditioning tool so nothing wrong with that. 

Did 35 pound KB swing last time. 40 pounds this time. 45 pounds next time. I also need to get push up reps to 12 vs 10 since the 10 reps aren't the challenge that they used to be.

Time: 50 minutes

Deadlifts: 5@30 / 5@45 / 3@57.5 / 3@70 / 3@85 / 3@97.5

Farmer's Carry @225 x4 **need to take up the weight here as opposed to more distance

20 KB Swing (#40) with 10 Push Ups x10

Saturday Run with Burpees

Stopped 7 times to do 10 burpees each time. Gave that advice to someone else and took it myself. 

Next time have to push to some new markers: 100 burpees, 60 minutes, 5 miles. I was close on all but need to get there.

Time: 49:44
Miles: 4.3
Pace: 11:34

Friday - Push & Pull w/ KB Clean & Press Finisher

I really need to work on my upper back and pulling strength along with my weight. I can't do one pull up although I am still good on the monkey bars. This has to be my area of focus and I think that with conditioning for weight loss along with twice a week pull up and upper body strength work I have the right plan.

Time: 50 minutes

• Push Ups: 10, 12, 15, 5 Archer (each side), 5A
• TRX Rows: 10, 12, 15, 5, 5 (I adjust weight by distance and am working to hit rep goals at heaviest weight)

• Dips: 5, 5, 5, 4, 3
• Assisted Pull Ups: 5, 5, 5, 5, 5 + hangs and partial pull ups and monkey bars

• Kettlebell Clean & Press x5 each side - 10 minutes EMOM (mostly - stopwatch issues): 25, 30, 35, 35, 35, 40, 40, 45, 45

Thursday - Squats & Abs

Feeling like I am neglecting my abs and core strength. Don't know if this is true but it gives me the reason to knock out some ab exercises as a finisher for Squat day.

I drank whiskey last night and was dragging this morning so maybe on another day I would have done more or done abs longer. I got my squats in and did them pretty well. Maybe could have added push ups but I will hit that hard tomorrow.

Time: 40 minutes

Squats: 5@25 / 5@32.5 / 3@40 / 5@52 / 5@65 / 5@75

Spartan Systems Abs Workout: 10 reps each exercise

6 minute Fat Destroyer from Short Summer Workouts

Press & Pull with Complex Finisher

Got my pressing and pulling work done in the new gym. Also, had fun trying Complexes as a finisher. I am liking having a core lift as the foundation of my routine and then free styling at the end. It keeps things fun.

Time: 55 minutes

Lat Pull Down Machine: 10@70 / 10@80 / 10@90 / 5@100 / 5@110 / 5@120 / 5@130 / 5@140 / 3@150 / 5@140

10 Body Weight Squat Super Set

Press: 5@bar / 5@bar / 3@2.5 / 5@7.5 / 5@10 / 5@15

10 Lunge Super Set

Complex (10 reps w/o putting bar down: deadlift, row, clean, press, lunge, front squat): 20 / 40 / 40

Monday Deadlifts, Carry & KB Sqing + Push Up Conditioning

Having fun in the new gym and learning how I will be using it. I am on cycle 2 of 5/3/1 and enjoying the time it gives me for assistance exercises and conditioning.

Time: 55 minutes

Deadlifts: 5@30 / 5@40 / 3@50 / 5@65 / 5@77.5 / 5@90

Farmer's Carry: 2x

20 #35 KB Swings + 10 Push Ups x10

Saturday Run

Ran through the new neighborhood for fun. Good conditioning and practice for the Beast which is coming up in a few weeks. Good news is no pain.

Time: 43:11
Distance: 4.25 miles
Pace: 10:10

Friday - Press & Squats with Bodyweight Conditioning

Glad that it was a deload week as I ahve been moving and traveling downtown for work all week. Finally went to my new gym location today and did my Presses & Squats. Glad to be getting settled and back into a routine.

Time: 45 minutes

Press: 5@bar, 5@bar, 5@5

Squats: 5@25, 5@35, 5@45

Spartan Beginner Bodyweight Conditioning

Saturday Conditioning - KB1 & Deadlift/Push Up Super Set

Did an hour of good work this morning. Glad that time or other obligations were not a factor.

Time: 1 hour

Kettlebell 1 Conditioning (10x each side):
Windmills: 15 / 20 / 25 / 25 / 20
High Pulls: 15 / 20 / 25 / 25 / 25
Single Leg Deadlifts: 15 / 20 / 25 / 25 / 25
Side Lunge: 15 / 20 / 20 / 7@20 / 20
Thrusters: 15 / 20 / 25 / 20 / 20

Trapbar Deadlifts @25 with 10 Push Up Super Set x 10 in 15 minutes

Thursday - Pull Day & Farmers Carry

Feel like I am catching up from earlier this week when I did press and not pull. Today was all pull. I plan to do more push and pull on Saturday.

Time: 35 minutes - great to get a good workout in a short amount of time but I need to extend once I have 2 hours of my day back after we move

Lat Pull Machine: 10@70 / 10@85 / 10@100 / 5@115 / 5@130 / 2@145 / 5@130 / 3@145 / 5@130 / 3@145

Pull Up Machine: 5@20 / 5@18 / 5@16 / 5@14 / 5@12 / 3@10 **didn't want to push anymore heee since I wanted to come back strong on Saturday and this is already more pulling than I am used to

Farmer's Carry @225

Wednesday - Squats & Spartan BW Conditioning

After having some weak work outs earlier in the week I decided to make today a work day instead of a Yoga day. Will continue to push until my body tells me to take it easy.

Time: 50 minutes

Squats: 5@22.5 / 5@32.5 / 3@45 / 5@60 / 3@70 / 10@82.5

Spartan Beginner Body Weight Circuit - 3 rounds 

Tuesday - Press with Squat Super Set

Really weak today. I did well with my Press but should have put in some conditioning time when I saw that the Pull Up machine, and Lat Pull Down machines were all taken. I really feel like I am still recovering from this weekend. I need downtime that does not come from exercise but downtime from family.

Time: 20 minutes

Press: 5@bar / 5@bar / 3@2.5 / 5@10 / 3@15 / 7@17.5
10 BW Squats as Super Set for warm UPS and then 5 1 Pistol Squats each leg for work sets

Monday - Deadlifts with Push Up Super Set

Exhausted this morning. Got to gym late and didn't feel like doing any finishers. Slept a lot this weekend but still dragging.

Time: 25 minutes

Deadlifts: 5@30 / 5@45 / 3@55 / 5@75 / 3@87.5 / 6@100 ** week 3 of 5/3/1 go for as many reps on heaviest. Next week is deload. Wish I felt better since I know that I could have done more reps at 100%.

10 Push Up Super Set

Saturday - KB2 Conditioning

Went until I was gassed. Good work but would like to have gone longer.

Time: 45 minutes

• Turkish Get Ups (5 each side): 15, 20, 20, 20, 3@20 **gave out on the 5th set and wrapped it up
• 20 Swings: 30, 30, 30, 30
• Lunges (10 each leg): 15, 20, 25, 20
• Clean & Press (10 each side): 15, 20, 25, 25
• 20 Bodyweight Squats **legs didn't feel in the mood for weight