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