I've had a pretty much run-less winter as well. Weather was consistently bad, and the treadmills at the gym I go to at school have a nasty habit of STOPPING at random times...dangerous. I ran (fast) a bit earlier this week, and will probably do a long run some time this week. Feels good to come back to it, doesn't it?
Oblivian's Adaptations
- Thread starter Oblivian
- Start date
I've had a pretty much run-less winter as well. Weather was consistently bad, and the treadmills at the gym I go to at school have a nasty habit of STOPPING at random times...dangerous. I ran (fast) a bit earlier this week, and will probably do a long run some time this week. Feels good to come back to it, doesn't it?
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It definitely feels good. My treadmill broke and we decided not to spend money to get it fixed. It was $1500 when she got it before I met her about 6-7 years ago. The same treadmill is about $1000 now. We can't justify going to spend $200 to get it fixed when we live so close to a little trail now. I could see us putting some money into it and then it crapping out again.
The first run is definitely humbling. My first day of sprints will be embarrassing.
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Weird day today. Mondays I normally take as a day off, but I took yesterday as a day off instead. The reason I leave Mondays as a day off is that my work day is typically hectic and stressful. This definitely carried over into my workout today as my mind was in the gutter.
Warmup
Jump Rope: 5 minutes
Quick set of 5 power cleans at 135 lbs
Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
425 lbs x 1 x 4 sets
425 lbs x fail x 2 sets (didn't get very far)
SOHP
135 lbs x 3 (warmup)
155 lbs x 3 x 5 sets
Chins
BW x 10
+25 lbs x 5
+45 lbs x 2 x 2 sets
BW x 10
Overhead Squats
Started to do my warmup with 95 lbs, but I had to ditch the weight. I went back at it and did my 95 lbs x 3, but I didn't feel right. Went to do my first set with 135 lbs and ditched the weight. I decided to call it quits and do these by themselves tomorrow.
Burpees
50 in 3 minutes. It was a 3 minute tabata with 8 per interval, then I did the last 2 really quick. Lungs were burning. I'm debating on finishing this deadlift routine and doing 2 weeks of only conditioning. The goal at the end of the conditioning will be an under 8 minute 100 burpee time and a 6 minute mile. I'll probably post a thread in the conditioning forum for ideas.
Warmup
Jump Rope: 5 minutes
Quick set of 5 power cleans at 135 lbs
Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
425 lbs x 1 x 4 sets
425 lbs x fail x 2 sets (didn't get very far)
SOHP
135 lbs x 3 (warmup)
155 lbs x 3 x 5 sets
Chins
BW x 10
+25 lbs x 5
+45 lbs x 2 x 2 sets
BW x 10
Overhead Squats
Started to do my warmup with 95 lbs, but I had to ditch the weight. I went back at it and did my 95 lbs x 3, but I didn't feel right. Went to do my first set with 135 lbs and ditched the weight. I decided to call it quits and do these by themselves tomorrow.
Burpees
50 in 3 minutes. It was a 3 minute tabata with 8 per interval, then I did the last 2 really quick. Lungs were burning. I'm debating on finishing this deadlift routine and doing 2 weeks of only conditioning. The goal at the end of the conditioning will be an under 8 minute 100 burpee time and a 6 minute mile. I'll probably post a thread in the conditioning forum for ideas.
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Bas Rutten Tapes
Boxing: Three 2 min rounds
Thai Boxing: Three 2 min rounds
Overhead Squats
Another frustrating day. I kept losing balance on 135 lbs. I just did it for 5 reps the other day also.
95 lbs x 4 x 3 sets
135 lbs x fail x 3 times
Curls
I hadn't done these forever!
95 lbs x 5 x 3 sets
March Conditioning Challenge
5 minutes 32 seconds (see below)
50 jumping jacks
45 squats
40 jumping jacks
35 push-ups
30 jumping jacks
25 tuck jumps
20 jumping jacks
15 burpees
10 jumping jacks
5 burpees
Grappling
40 minutes
Nothing special. Caught two arm triangles which made me happy.
Core/Stretch
Weighted SItups: +25 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 15 minutes
Boxing: Three 2 min rounds
Thai Boxing: Three 2 min rounds
Overhead Squats
Another frustrating day. I kept losing balance on 135 lbs. I just did it for 5 reps the other day also.
95 lbs x 4 x 3 sets
135 lbs x fail x 3 times
Curls
I hadn't done these forever!
95 lbs x 5 x 3 sets
March Conditioning Challenge
5 minutes 32 seconds (see below)
50 jumping jacks
45 squats
40 jumping jacks
35 push-ups
30 jumping jacks
25 tuck jumps
20 jumping jacks
15 burpees
10 jumping jacks
5 burpees
Grappling
40 minutes
Nothing special. Caught two arm triangles which made me happy.
Core/Stretch
Weighted SItups: +25 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 15 minutes
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Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Squats
135 lbs x 8
225 lbs x 5 x 4 sets
225 lbs x 4 x 1 set (failed on 5th, came down too fast)
Push Press
185 lbs x 3 x 5 sets (Set/Rep PR)
Brutal. I always Power Clean the weight up. This is by far the most tiring lift for me.
Speed Deadlifts Off Plate
275 lbs x 3 (DOH warmup)
325 lbs x 3 x 4 sets
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Squats
135 lbs x 8
225 lbs x 5 x 4 sets
225 lbs x 4 x 1 set (failed on 5th, came down too fast)
Push Press
185 lbs x 3 x 5 sets (Set/Rep PR)
Brutal. I always Power Clean the weight up. This is by far the most tiring lift for me.
Speed Deadlifts Off Plate
275 lbs x 3 (DOH warmup)
325 lbs x 3 x 4 sets
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Warmup Jog
3/4 mile - 10 minutes
This was done with my girlfriend as she's trying to get back into running, and it was ridiculously slow. It felt like I was "fake" jogging and moving at walking speeds.
Grappling - 40 minutes
More arm triangle work. Also playing around with rubber guard, but that's not going so hot.
Heavy Bag
Five 3 minute rounds
*I tried a bunch of new stuff here to mix it up. I tried going southpaw quite a bit. Very awkward. Also did 2 rounds with no gloves to make myself work mainly on sprawls, clinch, and kicks.
Ab Wheel + Stretch
Ab Wheel: 5 sets of 10 (2 sets from standing, 3 sets from knees)
Static Stretch: 20 minutes
3/4 mile - 10 minutes
This was done with my girlfriend as she's trying to get back into running, and it was ridiculously slow. It felt like I was "fake" jogging and moving at walking speeds.
Grappling - 40 minutes
More arm triangle work. Also playing around with rubber guard, but that's not going so hot.
Heavy Bag
Five 3 minute rounds
*I tried a bunch of new stuff here to mix it up. I tried going southpaw quite a bit. Very awkward. Also did 2 rounds with no gloves to make myself work mainly on sprawls, clinch, and kicks.
Ab Wheel + Stretch
Ab Wheel: 5 sets of 10 (2 sets from standing, 3 sets from knees)
Static Stretch: 20 minutes
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Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Bench Press
135 lbs x 8 (warmup)
215 lbs x 3 x 5 sets
Power Cleans
135 lbs x 5 (hang cleans)
195 lbs x 1 x 8 sets (worked on keeping good form, but most were pulled with the arms too much)
Front Squats
195 lbs x 5 x 4 sets
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Bench Press
135 lbs x 8 (warmup)
215 lbs x 3 x 5 sets
Power Cleans
135 lbs x 5 (hang cleans)
195 lbs x 1 x 8 sets (worked on keeping good form, but most were pulled with the arms too much)
Front Squats
195 lbs x 5 x 4 sets
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Rest day. Spent the morning buying stuff for the backyard. Spent 3 hours putting together a grill. It was a complete pain in the ass. Besides that, I went to my parents and moved some firewood that was too large to split. Frustrating day, but I'm going for a Deadlift PR tomorrow so the rest is good.
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Warmup
Jump Rope: 5-10 minutes
Power Cleans: 135 lbs x 5; 155 lbs x 3, 185 lbs x 1
Deadlift (Going for 1RM)
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
395 lbs x 1 (warmup)
475 lbs x 1 (12.5 lbs PR)
SOHP (Impromptu going for 1RM)
135 lbs x 5 (warmup)
185 lbs x 1 (+5 lbs PR, BW is at 182 lbs right now)
*I definitely wasn't planning on going for a 1RM. I tore my hand pretty bad on the deadlift, but I felt a lot of adrenalin. I really felt like I could get 190 lbs, but I'll save that for a couple weeks when I go for 495 lbs on DL.
Thickbar Chins
BW x 10
+25 lbs x 5
+40 lbs x 3
+55 lbs x 1
BW x 10
Overhead Squat
95 lbs x 5
125 lbs x 3
135 lbs x 1 x 3 sets
Run (Later in Day)
Ran for approximately 12-15 minutes. I figure I ran about 1.5-2 miles. I have no way of measuring at this new trail so I estimate by time and pace. My lungs hurt worse than they should after this.
Burpees
75 in about 6 minutes at a moderate pace
Set order was as follows: 15, 14, 13, 12, 11, 10
Static Stretch: 20 minutes
Jump Rope: 5-10 minutes
Power Cleans: 135 lbs x 5; 155 lbs x 3, 185 lbs x 1
Deadlift (Going for 1RM)
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
395 lbs x 1 (warmup)
475 lbs x 1 (12.5 lbs PR)
SOHP (Impromptu going for 1RM)
135 lbs x 5 (warmup)
185 lbs x 1 (+5 lbs PR, BW is at 182 lbs right now)
*I definitely wasn't planning on going for a 1RM. I tore my hand pretty bad on the deadlift, but I felt a lot of adrenalin. I really felt like I could get 190 lbs, but I'll save that for a couple weeks when I go for 495 lbs on DL.
Thickbar Chins
BW x 10
+25 lbs x 5
+40 lbs x 3
+55 lbs x 1
BW x 10
Overhead Squat
95 lbs x 5
125 lbs x 3
135 lbs x 1 x 3 sets
Run (Later in Day)
Ran for approximately 12-15 minutes. I figure I ran about 1.5-2 miles. I have no way of measuring at this new trail so I estimate by time and pace. My lungs hurt worse than they should after this.
Burpees
75 in about 6 minutes at a moderate pace
Set order was as follows: 15, 14, 13, 12, 11, 10
Static Stretch: 20 minutes
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Awesome.
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- 2,025
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Damnit i'm jealous. Nice job! I thought I was a badass when I pulled 435. 
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Damnit i'm jealous. Nice job! I thought I was a badass when I pulled 435.
Thanks. Don't worry, I was just excited when I pulled 435 lbs. That was only 3 months ago too. 475 lbs isn't that far away for you, trust me.
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LSD Run
22 minutes - 2.55 miles
This is my third run on the trail. I didn't have my watch on me, so I headed to the car when I thought I'd run for 30 minutes. I checked the phone and it was only 22 minutes. I also got to measure one lap around the trail and it's .85 miles. I definitely could have ran another lap, but I'm just glad that I now have some sort of distance gauge instead of just guessing. I'm thinking I'll do 4-5 laps for an LSD run which would be 3.4-4.35 miles.
Core/Stretch
V-ups: 3 sets of 10
Toe Touches: 3 sets of 10
Sprinters: 3 sets of 10
Hip Thrusters: 3 sets of 10
Static Stretch: 15 minutes
22 minutes - 2.55 miles
This is my third run on the trail. I didn't have my watch on me, so I headed to the car when I thought I'd run for 30 minutes. I checked the phone and it was only 22 minutes. I also got to measure one lap around the trail and it's .85 miles. I definitely could have ran another lap, but I'm just glad that I now have some sort of distance gauge instead of just guessing. I'm thinking I'll do 4-5 laps for an LSD run which would be 3.4-4.35 miles.
Core/Stretch
V-ups: 3 sets of 10
Toe Touches: 3 sets of 10
Sprinters: 3 sets of 10
Hip Thrusters: 3 sets of 10
Static Stretch: 15 minutes
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Warmup
Jump Rope: 5-10 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Squats
135 lbs x 8 (warmup)
225 lbs x 3 (warmup)
255 lbs x 3 x 5 sets
Push Press
135 lbs x 5 (warmup)
185 lbs x 3 x 5 sets
*I was supposed to do speed deadlifts here. I tried doing one, but my hand is too messed up from the deadlift PR on Sunday. I'm hoping my hand heals by this Saturday/Sunday for deadlifts, but it's not looking good.
Burpees
70 in 5 min 30 sec. (Moderate Pace)
*I'm not too happy with this either. I was going to do 100 burpees, but I started feeling it at 50. I said to myself, "100 burpees is a lot on a day you squatted and did push presses. Just stop at 70." When I stopped, it felt justified, but 10 minutes later I was pissed. I definitely have to get my work capacity up for burpees.
Static Stretch: 10 minutes
Jump Rope: 5-10 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Squats
135 lbs x 8 (warmup)
225 lbs x 3 (warmup)
255 lbs x 3 x 5 sets
Push Press
135 lbs x 5 (warmup)
185 lbs x 3 x 5 sets
*I was supposed to do speed deadlifts here. I tried doing one, but my hand is too messed up from the deadlift PR on Sunday. I'm hoping my hand heals by this Saturday/Sunday for deadlifts, but it's not looking good.
Burpees
70 in 5 min 30 sec. (Moderate Pace)
*I'm not too happy with this either. I was going to do 100 burpees, but I started feeling it at 50. I said to myself, "100 burpees is a lot on a day you squatted and did push presses. Just stop at 70." When I stopped, it felt justified, but 10 minutes later I was pissed. I definitely have to get my work capacity up for burpees.
Static Stretch: 10 minutes
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Rest day yesterday. My hand is healing slowly. I may have to postpone deadlifts from Saturday to Sunday. There is a good chance it won't be fine by Sunday either. If that's the case, most likely 475 lbs will remain my final deadlift for the competition.
- Joined
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- 44,481
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Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 5 x 3 sets
Bench Press
135 lbs x 8 (warmup)
225 lbs x 2 x 5 sets
Power Cleans
135 lbs x 5 (warmup as hang cleans)
185 lbs x 1 x 4 sets (form was halfway decent)
205 lbs x 1 x 4 sets (questionable form)
Front Squats
135 lbs x 5 (warmup)
205 lbs x 5 x 4 sets
Heavy Bag
Five 3 min. rounds
*This is the first time the heavy bag has been fun in a while. For some reason, I've been pretty bored with the bag. I'm still using a free standing bag in the basement/grappling room. I think in the next couple months I'm going to get a swinging heavy bag for the shed. Hopefully that will bring a new element to the heavy bag rounds and bring the enjoyment back.
Core/Stretching
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 15 minutes
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 5 x 3 sets
Bench Press
135 lbs x 8 (warmup)
225 lbs x 2 x 5 sets
Power Cleans
135 lbs x 5 (warmup as hang cleans)
185 lbs x 1 x 4 sets (form was halfway decent)
205 lbs x 1 x 4 sets (questionable form)
Front Squats
135 lbs x 5 (warmup)
205 lbs x 5 x 4 sets
Heavy Bag
Five 3 min. rounds
*This is the first time the heavy bag has been fun in a while. For some reason, I've been pretty bored with the bag. I'm still using a free standing bag in the basement/grappling room. I think in the next couple months I'm going to get a swinging heavy bag for the shed. Hopefully that will bring a new element to the heavy bag rounds and bring the enjoyment back.
Core/Stretching
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 15 minutes
