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