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