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Paulo_Santos
08-15-2013, 05:24 AM
I'm going to give the log thing a try. I've re-introduced running back to my programming since we will be having a PT Test twice a year at work, so I can't let my running slack off. I came from a running background, so my running is coming back pretty fast, but disappointed that I can't run the mile in 6 minutes anymore (currently at 06:30), so that is my goal. So far, I haven't lost any strength since I started running again, so I'm happy.

My programming is a hybrid Westside Conjugate combined with running 4 times per week. I learned the Westside from Rick Scarpulla at Ultimate Advantage and I learned how to add the running wih the help of Alex Viada. So far, I actually put on weight, which is something I wanted go do. My diet is basically Paleoish all day and post workout, I slam the carbs and protein. I try to keep the post workout carbs pretty clean with rice, bananas, or sweet potatoes, but I go a little dirty on e in a while.

Here is my schedule:

Day 1:
1. ME Upper.
2. Accessory.
3. Assistance.
4. 1 Mile Recovery Run.

Day 2:
1. Rest.

Day 3:
1. ME Lower.
2. Accessory.
3. Assistance.
4. Speed Intervals (8x100, 6x200,4x400, or 2x800 meter runs).

Day 4:
1. Core Circuit.

Day 5:
1. DE Upper.
2. Accessory.
3. Assistance.
4. 1-3 Mile Pace Run (I started with 1 mile and once I get it under 6 minutes, I'll add another lap and maintain that pace and keep adding laps while keeping that 6 minute pace.).

Day 6:
1. Rest.

Day 7:
1. DE Lower.
2. Accessory.
3. Assistance.

Day 8:
1. 30-60 minute Long Slow Run.

Goals:
Have my second PL meet in January and run a 5K sometime next year.

Strength Numbers:
Squat: 295#
Bench: 225#
Deadlift: 385#
Bodyweight: 170-ish

Paulo_Santos
08-15-2013, 05:24 AM
Sunday: 130811
Long Easy Run (30-60 minutes).

Post time and distance to comments:
30:02 minutes (3.30 miles)

Felt good. My pace was a 9:07 minute mile. Started off kind of slow, but picked it up.

Paulo_Santos
08-15-2013, 05:25 AM
Monday: 130812
ME Upper:
Bench Press: Find 1RM (225#)

Accessory:
A1: Dumbbell RS Press: Work up to a Heavy 3 (50#)
A2: Dumbbell Rows: Work up to a Heavy 3 (#50)

Assistance:
B1: Incline Dumbbell Press: 4x8 (50#)
B2: Lat Pulldowns: 4x12 (100#)
C1: Triceps Pushdowns: 3x10 (100#)
C2: Dumbbell Curls: 3x8 (35#)

Optional Conditioning:
1 Mile Recovery Run.
10:25 minutes

225 flew up pretty fast, which matches an all-time PR. Got greedy and failed at 235#. Felt like crap before I started lifting, but once I started going, I felt great.

Paulo_Santos
08-15-2013, 05:25 AM
Tuesday: 130813
Rest day. I'll do some foam rolling and stretching to get me ready for some Box Squats tomorrow.

Paulo_Santos
08-15-2013, 05:26 AM
Wednesday: 130814

ME Lower:
Box Squats: Find 1RM (315#)

Accessory:
Good Mornings: Work up to a Heavy 3 (185#)
Lying Hamstring Curls: Work up to a Heavy 6 (90#)

Assistance:
Front Squats: 4x6 (135#)
Kettlebell Swings: 3x10 (2 Pood)
Box Jumps: 3x10 (30")

Optional Conditioning:
Optional Warm-up:
4100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
Rest for approximately 3 minutes.

Working Sets:
4x400 Meter Repeats (Take 2 minutes rest between Repeats).

Rest for approximately 2 minutes.

Optional Cool-down:
400 Meter Easy Run.

Post time per Repeats to comments:
#1: 1:22 minutes
#2: 1:23 minutes
#3: 1:24 minutes
#4: 1:25 minutes

My goal was 305# on the Box Squats, so I'm happy I got 315#. Actually went up pretty fast. Thought about going for 325#, but decided o call it a day. Hadn't done the 4x400's in about a year, but I'm happy with the consistancy. Last year I was running them at about 1:17 minutes, so I'm not that far off.

krazylarry
08-15-2013, 10:46 AM
Mr. Viada is a genius.

Paulo_Santos
08-15-2013, 11:06 AM
Mr. Viada is a genius.

I'm sold on it.

Paulo_Santos
08-15-2013, 03:03 PM
Thursday: 130815

Skills Practice:
Double Under Practice.

Olympic Weightlifting:
Warm-up: 3-Position Power Snatches: Worked up to 85#
Power Snatches: Work up to a Heavy 1 (115#)
Snatch Pulls: 3x3 (135#)

Core Circuit:
Cable Crunches: 3x20 (120#)
Toes-to-Bar: 3x8
Cable Twists: 3x12 (80#)

3 RNFT:
25 Hoovers
25 V-ups
25 Bicycles

Paulo_Santos
08-16-2013, 02:41 PM
Friday: 130816

DE Upper:
Speed Bench: 9x3 (#)

Accessory:
Triceps Exercise: 3-5x5-20 (#) or Work up to a Heavy 3-5 (#)
Back Exercise: 3-5x5-20 (#) or Work up to a Heavy 3-5 (#)

Assistance:
Dumbbell Bench Press: 4x8 (65#)
Face Pulls: 4x11 (120#)
Dips: 3x10
Barbell Curls: 3x10 (65#)

Optional Conditioning:
Optional Warm-up:
4100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
Rest for approximately 2 minutes.

Working Sets:
1-3 Mile Run (Race Pace).
Rest for approximately 2 minutes.

Optional Cool-down:
400 Meter Easy Run.

Post time to comments:
06:19 minutes (11 second PR)

Can't really complain about an 11 second PR, but I thought I was gonna die at the end.

Paulo_Santos
08-17-2013, 08:25 AM
Saturday: 130817

Rest day. I definitely need it. 15.5 hour work day yesterday and a tough workout. DE Lower tomorrow.

Paulo_Santos
08-18-2013, 06:30 AM
Sunday: 130816

DE Lower:
Speed Squats: 10x2 (135#)

Accessory:
Romanian Deadlifts: Work up to a Heavy 5 (175#)
Seated Hamstring Curls: Work up to a Heavy 6 (145#)

Assistance:
Leg Press: 4x8 (405#)
Glute Machine: 3x10 (75#)
Single Leg Banded Hamstring Curls: 3x20

Paulo_Santos
08-18-2013, 04:40 PM
I'll be adjusting the volume on the Accessory/Assistance section to just 2 sets to see how I feel. The last two days I feel like I got ran over by a truck. Alex told me to keep the volume low. I'll start listening to him.

Paulo_Santos
08-19-2013, 06:25 AM
Monday: 130817

Optional Conditioning:
Long Easy Run (30-60 minutes).

Post time and distance to comments:
30:01 minutes (3.41 miles) @ 08:49 pace

Better pace than last week. Time to step it up to 35 minutes.

Paulo_Santos
08-20-2013, 03:18 PM
Tuesday: 130820

ME Upper:
Incline Bench Press: Find 1RM (165#)

Accessory:
Floor Press: 2x10 (135#)
Kroc Rows: 2x15 (65#)

Assistance:
A1: Dumbbell Bench Press: 10,8 (65#)
A2: Pullups: 6,6
B1: Cable Bent Over Triceps Extensions: 2x10 (90#)
B2: Dumbbell Curls: 2x10 (35#)

Optional Conditioning:
1 Mile Recovery Run.
10:12 minutes

I hate Incline Bench Press

Patz
08-21-2013, 04:13 AM
Good stuff in here. You're really fine tuning the details. I had thought about doing Alex's program but right now I don't think I could be consistent enough. Maybe later on..

I might have mentioned this before but I'm Patrick Rushbrook on the crossfit forums. I see you post there quite a bit. Your ultimate advantage thread must be the longest running on page 1 in their history..lol

Paulo_Santos
08-21-2013, 04:36 AM
Good stuff in here. You're really fine tuning the details. I had thought about doing Alex's program but right now I don't think I could be consistent enough. Maybe later on..

I might have mentioned this before but I'm Patrick Rushbrook on the crossfit forums. I see you post there quite a bit. Your ultimate advantage thread must be the longest running on page 1 in their history..lol

LOL. What up Patrick? I'm surprised that thread is still going. I learned a ton from Rick. I owe him a lot. I'm glad Alex Viada's running blends in perfectly with it.

Paulo_Santos
08-21-2013, 05:15 AM
Wednesday: 130821

Rest day. Sumo Deadlifts tomorrow and 2x800 meter runs. I'm switching over to Sumo from Conventional to see if I like it better.

Paulo_Santos
08-22-2013, 03:34 PM
Thursday: 130822

ME Lower:
Sumo Deadlifts: Find 1RM (405#)

Accessory:
Back Extensions: 2x15 (150#)
Lying Hamstring Curls: 2x10 (80#)

Assistance:
Back Squats: 2x10 (185#)
Pull Throughs: 2x15 (120#)
Banded Hamstring Curls: 2x20

Optional Conditioning:
Optional Warm-up:
4100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
Rest for approximately 2 minutes.

Working Sets:
2x800 Meter Repeats (Take 3 minutes rest between Repeats).

Rest for approximately 2 minutes.

Optional Cool-down:
400 Meter Easy Run.

Post time per Repeats to comments:
800 #1: 02:50 minutes
800 #2: 03:12 minutes

First time maxing out on Sumo Deadlifts. Previous Conventional PR was 385#, so to say I'm happy with 405# is an understatement. I was happy with my first 800. I actually ran the first part (400) in 1:20, which was better than last weeks 400's, but I had nothing left for the second 800. Overall, excellent day.

Paulo_Santos
08-23-2013, 11:50 AM
Friday: 130823

Olympic Weightlifting:
Power Cleans: Worked up to 155x1

Core Circuit:
Cable Crunches: 2x15 (150#)
Hanging Leg Raises: 2x15

2 RNFT:
10 Lying Leg Raises
20 Windshield Wipers
15 Lying Leg Tucks

Paulo_Santos
08-24-2013, 06:39 AM
Saturday: 130824

DE Upper:
Speed Bench: 9x3 (95#)

Accessory:
RS Press (Bands down): 2x10 (45#)
Seated Cable Rows: 2x15 (120#)

Assistance:
Incline Dumbbell Press: 2x10 (55#)
Lat Pulldowns: 2x10 (120#)
Dips: 2x12
EZ-Bar Curls: 2x8 (70#)

Optional Conditioning:
Optional Warm-up:
4100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
Rest for approximately 2 minutes.

Working Sets:
1 Mile Run (Race Pace).
Rest for approximately 2 minutes.

Optional Cool-down:
400 Meter Easy Run.

Post time to comments:
06:12 minutes (9 second PR)

Much, much better pace than last week. Last lap was my strongest.

Paulo_Santos
08-25-2013, 06:59 AM
Sunday: 130825

DE Lower:
Speed Squats: 10x2 (135#)

Accessory:
Romanian Deadlifts: 2x10 (155#)
Seated Hamstring Curls: 2x10 (130#)

Assistance:
Leg Press: 2x10 (405#)
Standing Glute Machine: 2x10 (110#)
Box Jumps: 20 reps (30")

Paulo_Santos
08-26-2013, 05:56 AM
Monday: 130826

Rest day. Going to Disney for the week, so I don't know what my training will be like down there. It will definitely be like a deload week, which I need.

Paulo_Santos
08-27-2013, 06:39 AM
Tuesday: 120827

Optional Conditioning:
Long Easy Run (30-60 minutes).

Post time and distance to comments:
18:53 (1.81 miles) @ 10:26 minute pace

Easy run around the Disney All-Star Music Resort

Patz
08-28-2013, 11:40 AM
Nice 400 time. 1:30 is my best. I suck..lol

I we t to dis ey last year and swore I was gonna run around the resort but it never happened..lol. Did plenty of walki g and sweating though!

Patz
08-28-2013, 11:41 AM
My finger always seems to hit the space bar on my iPhone for n's and n's. lol

Paulo_Santos
08-28-2013, 12:59 PM
Nice 400 time. 1:30 is my best. I suck..lol

I we t to dis ey last year and swore I was gonna run around the resort but it never happened..lol. Did plenty of walki g and sweating though!

Thanks. Next time I run the 400's, which should be in 3 weeks, I should be around 1:15-1:17 minute range again like I was last year.

I ran yesterday (Tuesday), and I'm going to rest these next couple of days. I should be back in time Friday to do my ME Lower/100 meter sprints.


My finger always seems to hit the space bar on my iPhone for n's and n's. lol

I make all kinds of crazy errors with my iPhone. LOL.

Patz
08-28-2013, 02:10 PM
See? I typed n's and n's instead of m's..ugh

Paulo_Santos
08-30-2013, 01:53 PM
Friday: 130830

ME Lower:
Back Squats: Find 1RM (315#) failed 325#
Drop Set: 185x8

Accessory:
Good Mornings: 2x10 (155#)
Seated Hamstring Curls: 2x (#)

Assistance:
Leg Press: 2x8 (405#)
Glutes Machine: 90x10,110x10
Lying Hamstring Curls: 2x15 (70#)

Optional Conditioning:
Optional Warm-up:
4100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
Rest for approximately 2 minutes.

Working Sets:
8x100 Meter Repeats (Walk back to starting).

Post time per Repeats to comments:
#1: 16.2 seconds
#2: 16.2 seconds
#3: 15.6 seconds
#4: 15.2 seconds
#5: 15.0 seconds
#6: 14.8 seconds
#7: 14.5 seconds
#8: 14.6 seconds

Just got in this morning at 10:30 from Disney. 315# went up pretty fast and felt easy. Failed 325# about halfway up. Folded right over as usual when I fail on the squats.
Haven't done 100 meter repeats in years, so I'm happy with 14.5 seconds.

Paulo_Santos
08-31-2013, 07:52 AM
Saturday: 130831

Olympic Weightlifting:
Hang Power Snatches: Worked up to a Heave Single (95#)
Hang Snatch High Pulls: 3x3 (115#)

Core Circuit:
AB Core: 20,10
Cable Twists: 2x20 (50#)
AB Coaster: 2x20

2 RNFT:
25 Hovers
25 V-Ups
25 Bicycles

Foam Rolled legs.

Patz
08-31-2013, 08:42 PM
Nice workouts. I like the sprints. Got faster as you went!

Paulo_Santos
08-31-2013, 08:47 PM
Nice workouts. I like the sprints. Got faster as you went!

Thanks. I don't think I have too much more speed on them 100's. if I get under 14 seconds, I'll be surprised.

Paulo_Santos
09-01-2013, 06:51 AM
Sunday: 130901

DE Upper:
Paused Speed Bench (Bands down): 15x1 95(#)
Drop Set: 95x8

Accessory:
Dumbbell Bench Press: 10,7 (65#)
Seated Cable Rows: 10,10 (140#)

Assistance:
Dumbbell Press: 12,8 (30#)
Reverse Flies: 15,15 (50#)
Dips: 15,15
EZ-Bar Curls: 60x15,70x10

Conditioning:
Warm-up:
4100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
Rest for approximately 2 minutes.

Working Sets:
1 Mile Run (Race Pace).
Rest for approximately 2 minutes.

Cool-down:
400 Meter Easy Run.

Post time to comments:
06:13 minutes (+1 second from last week). Left hamstring was hurting, probably from the sprints.

Patz
09-01-2013, 08:35 AM
I'd kill for a mile in 6 minutes🏃

Paulo_Santos
09-01-2013, 08:50 AM
I'd kill for a mile in 6 minutes🏃

Well, this one hurt. My left hamstring is not too happy with me right now. LOL.

Paulo_Santos
09-02-2013, 03:02 PM
Monday: 130902

DE Lower:
Paused Speed Squats (Bands down): 15x1 (135#)
Drop Set: 135x10

Accessory:
Back Extensions: 20,20 (150#)
Lying Hamstring Curls: 12,12 (70#)

Assistance:
Front Squats: 8,8 (135#)

Paulo_Santos
09-03-2013, 07:52 AM
Tuesday: 130903

Much needed Rest day.

Paulo_Santos
09-04-2013, 05:13 PM
Wednesday: 130904

Conditioning:
Long Easy Run (30-60 minutes).

Post time and distance to comments:
38:57 minutes (3.99 miles) @ 09:45 pace

Paulo_Santos
09-05-2013, 07:29 AM
Thursday: 120905

ME Upper:
Press: Find 1RM (135#) 5# PR
Drop Set: 75x10

Accessory:
Incline Bench Press: Work up to a Heavy 3 (135#)
Hammer Strength Pulldowns: Work up to a Heavy 6 (245#)

Assistance:
Dumbbell Hang Clean and Press: 4x8 (35#)
Cable Reverse Flies: 4x8 (15#)
Cable Triceps Extensions: 80x15,90x10,100x8
Incline Dumbbell Curls: 3x8 (30#)

Conditioning:
1 Mile Recovery Run.
09:48 minutes

Glad I finally got 135# on the Press. Still weak as hell on the press, but I'll be working on it more often from now on.

Paulo_Santos
09-06-2013, 04:29 PM
Friday: 130906

Olympic Weightlifting:
Hang Power Cleans: Worked up to a Heavy Single (145#)
Hang Clean Pulls: 3x3 (145#)

MetCon:
3 RFT:

250 Meter Row
10 Box Jumps 24/20"
10 Kettlebell Swings 1.5/1 Pood

Post time to comments:
08:45 minutes

I don't think I could have gone any slower on the MetCon. I don't think I broke a sweat. LOL.

Paulo_Santos
09-07-2013, 03:49 PM
Saturday: 130907

ME Lower:
Deadlifts: Find 1RM (365#)

Accessory:
Front Squats: Work up to a Heavy 2 (195#)
Lying Hamstring Curls: 2x8 (90#)

Assistance:
Snatch Grip Deadlifts: 2x6 (135#)
Cable Crunches: 2x15 (150#)

Conditioning:
Warm-up:
4100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
Rest for approximately 2 minutes.

Working Sets:
6x200 Meter Repeats (Take 2 minute rest between Repeats).

Rest for approximately 2 minutes.

Cool-down:
400 Meter Easy Run.

Post time per Repeats to comments:
1: 32 Seconds
2: 31 Seconds
3: 34 Seconds
4: 35 Seconds
5: 32 Seconds
6: 34 Seconds

Felt like crap today strength wise and stopped at 365# on the Deadlifts. Felt OK on the run. I know I can break 30 seconds though.

Patz
09-07-2013, 10:19 PM
Nice job on that press PR. those don't come easy!

Paulo_Santos
09-08-2013, 03:55 AM
Thanks Patz

Paulo_Santos
09-08-2013, 03:54 PM
Sunday: 130908
Rest.

Paulo_Santos
09-09-2013, 07:09 AM
Monday: 130908

DE Upper:
Paused Speed Bench: 15x1 (135#)

Assistance:
A1: Press: 12, (75#)
A2: Wide Grip Seated Cable Rows: 10,10 (110#)

B1: Dumbbell Bench Press: 6,5 (65#)
B2: Reverse Flies: 10,10 (60#)

C1: Triceps Pushdowns: 10,10 (100#)
C2: EZ-Bar Curls: 10,10 (70#)

Conditioning:
Warm-up:
4100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
Rest for approximately 2 minutes.

Working Sets:
1 Mile Run (Race Pace).
Rest for approximately 2 minutes.

Cool-down:
400 Meter Easy Run.

Post time to comments:
06:06 minutes (6 second PR)

Patz
09-10-2013, 09:08 AM
Another mile PR. Nice!

I saw you refer to me as Patz. I forgot about the name change..lol. The stepdaughters started calling me that when they were real small. Now everyone says it..lol

Paulo_Santos
09-10-2013, 10:30 AM
Another mile PR. Nice!

I saw you refer to me as Patz. I forgot about the name change..lol. The stepdaughters started calling me that when they were real small. Now everyone says it..lol

Hopefully next time I'll get it under 6 minutes so I can start adding some laps.

Your name change definitely threw me off at first. LOL.

Paulo_Santos
09-10-2013, 02:19 PM
Tuesday: 130910

DE Lower:
1. Speed Squats: 10x2 (145#)

Accessory:
2. Good Mornings: Work up to a Heavy 5 (185#)
3. Lying Hamstring Curls: Work up to a Heavy 8 (90#)

Assistance:
4. Leg Press: 4x8 (315#)
5. Toes-to-Bar: 4x10

Wednesday: 130911

Rest

Paulo_Santos
09-12-2013, 08:14 AM
Thursday: 130912

ME Upper:
1. Decline Bench Press: Work up to a Heavy 5 (205#)

Accessory:
2. Push Press: 5x8 (95#)
3. Hammer Strength Iso-Lateral Rows: 5x12 (185#)

Assistance:
4. Dumbbell Bench Press: 4x8 (55#)
5. Face Pulls: 4x8 (100#)
6. Triceps Press: 3x8 (150#)
7. Dumbbell Curls: 3x10 (30#)

Friday: 130913

Rest.

ELmx479
09-12-2013, 02:39 PM
Good stuff here, our numbers are pretty close in most area's. Good luck on your progress.

Paulo_Santos
09-12-2013, 05:30 PM
Good stuff here, our numbers are pretty close in most area's. Good luck on your progress.

Thanks.

Paulo_Santos
09-14-2013, 06:27 AM
Saturday: 130914

ME Lower:
Back Squats: Work up to a Heavy Single (275#)

Assistance:
A1: Leg Extensions: 2x15 (100#)
A2: Lying Hamstring Curls: 2x15 (70#)

B1: Good Mornings: 2x10 (135#)
B2: Cable Crunches: 2x12 (80#)

Light day today.

Paulo_Santos
09-15-2013, 06:55 AM
Sunday: 130915

Conditioning:
Long Easy Run (30-60 minutes).

Post time and distance to comments:
40:00 minutes (4.54 miles) @ 08:48 pace

Back on track with schedule. Going to be incorporating some Contrast Training in the Assistance section.

Paulo_Santos
09-16-2013, 07:33 AM
Monday: 130916

ME Upper:
1. Seated Press: Work up to a Heavy 2 (115#)
Drop Set: 65#x15

Assistance:
2a. Dumbbell Bench Press: 4x8 (60#)
2b. Plyo Pushups: 4x6

3a. Lat Pulldowns: 4x8 (120#)
3b. Kipping Pullups: 4x6

4a. Cable Triceps Extensions: 2x8 (110#)
4b. Dips: 2x10

5a. EZ-Bar Curls: 2x8 (80#)
5b. Chinups: 2x6

Conditioning:
1 Mile Recovery Run.
09:24 minutes

First day doing the Contrast Training and I definitely feel like I got one of the best workouts in a while. Looking forward to tomorrow's ME Lower Body day.

Patz
09-17-2013, 08:19 AM
I like that contrast setup. Good solid workouts in here overall. Are you training for anything in particular?

Paulo_Santos
09-17-2013, 08:51 AM
I like that contrast setup. Good solid workouts in here overall. Are you training for anything in particular?

Thanks Pat. I may compete again in January if I get stronger. And I'm going to do a 5K next year in the Spring.

Paulo_Santos
10-21-2013, 12:37 PM
Monday: 131021


Day 1:
ME Upper:
1. Floor Press: Find 1RM (215#)


Accessory:
2. Seated Press: Work up to a Heavy 2 (105#)
3. Lat Pulldowns: Work up to a Heavy 5 (140#)


Assistance:
4. Incline Dumbbell Press: 4x8 (45#)
5. Face Pulls: 4x8 (150#)
6. Triceps Extensions: 3x10 (100#)
7. EZ-Bar Curls: 3x10 (65#)


Conditioning:
1-2 Mile Recovery Run.


Post time and distance to comments:
10 minutes (1 mile) @ 10:00 pace


Took some time off from posting, but didn't stop working out. I did tweak the schedule some.

Paulo_Santos
10-22-2013, 05:11 AM
Tuesday: 131022


Day 2:
DE Lower:
1. High Bar Speed Squats: 10x2 (135#)


Accessory:
2. Good Mornings: Work up to a Heavy 3 (205#)
3. Seated Hamstring Curls: Work up to a Heavy 7 (145#)


Assistance:
4. Front Squats: Work up to a Heavy 3 (175#)
5. Incline Situps SS W/AB Coaster: 4x15

Patz
10-22-2013, 06:02 AM
welcome back. looks good, but if you keep posting workouts like that i'm gonna start calling you a bodybuilder..lol

Paulo_Santos
10-22-2013, 07:38 AM
welcome back. looks good, but if you keep posting workouts like that i'm gonna start calling you a bodybuilder..lol

Thanks. Glad to be back. When I updated to ios7, I couldn't post anymore from my phone so that killed it for me.

I'm actually trying to bulk up, so that's ok by me. LOL.

Paulo_Santos
10-23-2013, 01:36 PM
Wednesday: 131023


Day 3:
Skills Practice:
Running Form Drills.


Conditioning:
Warm-up:
400 Meter Easy Run.
Rest for approximately 2 minutes.


Working Sets:
1-3 Mile Run (Race Pace).
Rest for approximately 2 minutes.


Cool-down:
400 Meter Easy Run.


Post time and distance to comments:
10:41 minutes (1.5 miles) @ 07:06 pace

Patz
10-23-2013, 04:14 PM
iOS 7 kinda sucks. Chris had a site remodel right around the same time and I had all kinds of trouble posting, formatting, editing..etc.

cphafner
10-23-2013, 06:30 PM
Interesting log. I had to mix weight lifting and running into my routine over the summer for an athletic competition. I will be keep an eye in here!

Coke
10-24-2013, 09:33 AM
Nice and varied work in here, covering plenty of ground.

Paulo_Santos
10-24-2013, 02:56 PM
Thursday: 131024

Day 4:
DE Upper:
1. Speed Bench (Wide Grip): 9x3 (65#)

Accessory:
2. Dumbbell Press: Work up to a Heavy 6 (40#)
3. Iso-Lateral Rows: Work up to a Heavy 90 (90#)

Assistance:
4. Cable Chest Flies: Work up to a Heavy 12 (50#)
5. Lat Pulldowns: Work up to a Heavy 8 (120#)

Took it easy to see how my "tennis elbow" would hold up.

Paulo_Santos
10-24-2013, 05:24 PM
Thanks guys.

Paulo_Santos
10-25-2013, 05:01 PM
Friday: 131025


Day 5:
ME Lower:
1. Box Squats (12" Box): Find 1RM (275#)


Accessory:
2. Romanian Deadlifts: Work up to a Heavy 5 (240#)
3. Banded Hamstring Curls: 5x20


Assistance:
4. Front Squats: Work up to a Heavy 5 (185#)
5. Cable Crunches: 4x15 (150#)


Conditioning:
Warm-up:
400 Meter Easy Run.
Rest for approximately 2 minutes.


Working Sets:
2x.72 Mile Repeats (Take 4 minutes rest between Repeats).


Post time per repeat to comments:
Average: 05:17 minutes

Paulo_Santos
10-27-2013, 07:22 AM
Saturday: 131026
Rest


Sunday: 131027
Day 7:
Conditioning:
Long Easy Run (30-60 minutes).


Post time and distance to comments:
40:00 minutes (4.79 miles) @ 08:21 pace


Best Long Easy Run I've had. Tweaking the schedule was a great idea.

Paulo_Santos
10-28-2013, 04:54 AM
Monday: 131028


Day 1:
ME Upper:
1. Decline Bench Press: Worked up to 175x3 (going to take it easy on my elbow for a few more days or weeks)


Accessory:
2. Dumbbell Hang Power Clean and Push Press: Work up to a Heavy 3 (45#)
3. Dumbbell Rows: Work up to a Heavy 5 (45#)


Assistance:
4. Cable Flies: Work up to a Heavy 8 (60#)
5. Face Pulls: Work up to a Heavy 8 (150#)


Conditioning:
1-2 Mile Recovery Run.


Post time and distance to comments:
10:00 minutes (1 mile) @ 10:00 pace


Took it easy today due to tennis elbow. Getting better.

Paulo_Santos
10-29-2013, 04:55 AM
Tuesday: 131029


Day 2:
DE Lower:
1. High Bar Speed Squats: 10x2 (155#)


Accessory:
2. Good Mornings: Work up to a Heavy 5 (205#)
3. Seated Hamstring Curls: Work up to a Heavy 6 (145#)


Assistance:
4. Leg Press: Work up to a Heavy 8 (365#)
5. Torso Rotation Work up to a Heavy 10 (130#)

ThomasG
10-29-2013, 03:51 PM
In on this. I also train westside and CrossFit.

Paulo_Santos
10-29-2013, 05:13 PM
In on this. I also train westside and CrossFit.

Thanks man.

Paulo_Santos
10-30-2013, 01:03 PM
Wednesday: 131030


Day 3:
Skills Practice:
Running Form Drills.


Conditioning:
Warm-up:
400 Meter Easy Run.
Rest for approximately 2 minutes.


Working Sets:
1-3 Mile Run (Race Pace).
Rest for approximately 2 minutes.


Cool-down:
400 Meter Easy Run.


Post time and distance to comments:
10:32 minutes (1.52 miles) @ 07:00 pace

Paulo_Santos
10-31-2013, 04:46 AM
Thursday: 131031

Day 4:
DE Upper:
1. Speed Bench: 9x3 (85#)

Accessory:
2. Press: Work up to a Heavy 3 (105#)
3. Hammer Strength Iso-Lateral Rows: Work up to a Heavy 6 (245#)

Assistance:
4. Dumbbell Bench Press: Work up to a Heavy 8 (55#)
5. Lat Pulldowns: Work up to a Heavy 8 (120#)
6. Triceps Pushdowns: 3x20 (50#)
7. EZ-Bar Curls: Work up to a Heavy 12 (60#)

Patz
10-31-2013, 11:48 AM
Good job in here on the runs and lifts. When it says "post time to comments", is that a main page workout? Or is that from your box"s webpage?

Paulo_Santos
10-31-2013, 12:16 PM
Good job in here on the runs and lifts. When it says "post time to comments", is that a main page workout? Or is that from your box"s webpage?

Thanks. It is from our box's webpage.

Paulo_Santos
11-01-2013, 06:15 AM
Friday: 131101


Day 5:
ME Lower:
1. Front Squats: Find 1RM (205#)


Accessory:
2. 45-Degree Hyperextensions: Work up to a Heavy 5 (70#)
3. Seated Hamstring Curls: Work up to a Heavy 6 (145#)


Assistance:
4. Leg Press: Work up to a Heavy 8 (405#)
5. Leg Raises: 4x15


Conditioning:
Warm-up:
400 Meter Easy Run.
Rest for approximately 2 minutes.


Working Sets:
8x100 Meter Repeats (Walk back to starting position).


Rest for approximately 2 minutes.


Cool-down:
400 Meter Easy Run.


Average: 18.5 seconds


Took it easy on the 100 Meter Repeats and Front Squats because I didn't have my belt.

Paulo_Santos
11-03-2013, 03:05 PM
Saturday: 131102
Rest


Sunday: 131103
Day 7:
Conditioning:
Long Easy Run (30-60 minutes).


Post time and distance to comments:
40:00 minutes (4.85 miles) @ 08:15 pace


Best run so far.

Paulo_Santos
11-04-2013, 05:31 AM
Monday: 131104


Day 1:
ME Upper:
1. Incline Bench Press: Find 1RM (145#)


RE Upper:
2. Bench Press: Work up to a Heavy 4 (155#)
3. Kroc Rows: Work up to a Heavy 9 (65#)
4. Push Press: Work up to a Heavy 5 (105#)
5. Dumbbell Reverse Flies: Work up to a Heavy 8 (20#)
6. Triceps Pushdowns: 3x20 (50#)
7. Dumbbell Curls: 3x8 (30#)


Conditioning:
1-2 Mile Recovery Run.


Post time and distance to comments:
10:00 minutes (1 mile) @ 10:00 pace


Elbow starting to feel better.

Patz
11-04-2013, 06:09 AM
Nice job on the 40min run. I'd love to have that pace.

Paulo_Santos
11-04-2013, 06:27 AM
Nice job on the 40min run. I'd love to have that pace.

Thanks. I had a 07:40 pace going on the 1st 25 minutes, but then my back started tightening up, so I slowed down. LOL

Paulo_Santos
11-06-2013, 02:41 PM
Tuesday: 131105
Rest


Wednesday: 131106
Day 3:
ME Lower:
1. Box Squats (Chains): Find 1RM (295#)


RE Lower:
2. Front Squats: Work up to a Heavy 5 (185#)
3a. Lying Hamstring Curls: Work up to a Heavy 5 (100#)
3b. Cable Crunches: Work up to a Heavy 15 (140#)
3c. Leg Raises: 4x15


Conditioning:
Warm-up:
400 Meter Easy Run.
Rest for approximately 2 minutes.


Working Sets:
6x200 Meter Repeats (Take 2 minute rest between Repeats).


Rest for approximately 2 minutes.


Cool-down:
400 Meter Easy Run.


Post time per repeat to comments:
41.6 seconds


Felt great on the Box Squats.

Paulo_Santos
11-07-2013, 10:48 AM
Thursday: 131107
Day 4:
Skills Practice:
Running Form Drills.


Conditioning:
Warm-up:
400 Meter Easy Run.
Rest for approximately 2 minutes.


Working Sets:
1-3 Mile Run (Race Pace).
Rest for approximately 2 minutes.


Cool-down:
400 Meter Easy Run.


Post time and distance to comments:
10:46 seconds (1.49 miles) @ 07:12 pace

Patz
11-08-2013, 04:09 AM
Are you converting to forefoot strike as the program suggests?

Paulo_Santos
11-08-2013, 05:32 AM
Friday: 131108
Day 5:
DE Upper:
1. Speed Bench: 9x3 (65#)


RE Upper:
2. Incline Dumbbell Press: Work up to a Heavy 4 (55#)
3. Seated Cable Rows: Work up to a Heavy 6 (130#)
4. Dumbbell Hang Power Clean and Press: Work up to a Heavy 6 (40#)
5. Neutral-Grip Pullups: 4x4
6. Bent Over Cable Triceps Extensions: 3x20 (50#)
7. EZ-Bar Curls: 3x10 (60#)

Paulo_Santos
11-08-2013, 05:32 AM
Are you converting to forefoot strike as the program suggests?

Im working on it. I'm having a hard time with it.

Patz
11-08-2013, 05:43 AM
Im working on it. I'm having a hard time with it.

I was thinking about going for it after I finish my 8 weeks of this 5K program. So the NYC Marathon was on Sunday and I was watching the elite guys and girls and they ran all different styles. Some were heel strike, some midfoot, some hit on the outside of the foot first and rolled inward, and some just had a gangly, gnarly motion. The women's winner had the strangest gait I've ever seen. So that got me thinking and I started doing some research, and there seems to be almost no difference in times for people who switch to mid or forefoot strike, and a lot of people even developed achilles problems and plantar fascitis. I guess there's always the argument about it being better for the knees, but I didn't find much there either that wasn't anecdotal (although I do value anecdotal input). Then, I came across a discussion on a runner's forum and the popular opinion was to just run the way your body has always run because that's what's natural for you and changing things up could lead to compensatory problems and such.

So now I'm leaning toward just keeping my current style (mild heel striker) since I've never really had knee problems anyway and see how much progress I can make.

Paulo_Santos
11-08-2013, 06:13 AM
I came across a discussion on a runner's forum and the popular opinion was to just run the way your body has always run because that's what's natural for you and changing things up could lead to compensatory problems and such.

I actually agree with that. The way I run feels very natural to me.

Paulo_Santos
11-09-2013, 11:02 AM
Saturday: 131109
Day 6:
DE Lower:
1. High Bar Speed Squats: 10x2 (135#)


RE Lower:
2. Dumbbell Lunges: Work up to a Heavy 5 (50#)
3. Seated Hamstring Curls: Work up to a Heavy 5 (150#)
4. 45-Degree Hyperextensions: Work up to a Heavy 12 (45#)
5. AB Core: Work up to a Heavy 15 (50#)

Paulo_Santos
11-10-2013, 07:21 AM
Sunday: 131110
Day 7:
Conditioning:
Long Easy Run (30-60 minutes).


Post time and distance to comments:
44:07 minutes (4.28 miles) @ 10:18 pace

Took it easy today.

Paulo_Santos
11-11-2013, 02:58 PM
Monday: 131111
Day 1:
ME Upper:
1. Bench Press: Find 1RM (215#)


RE Upper:
2. Incline Dumbbell Press: Work up to a Heavy 6 (65#)
3. Yates Rows: Work up to a Heavy 6 (115#)
4. Press: Work up to a Heavy 6 (95#)
5. Pullups: 4x5
6. Triceps Pushdowns: Work up to a Heavy 12 (80#)
7. Dumbbell Curls: Work up to a Heavy 8 (35#)


Conditioning:
400 Meter Recovery Run.


Post time and distance to comments:
2:30 minutes

Patz
11-11-2013, 06:21 PM
Good stuff. Consistent as always.

How do you fit in your workout time while running your own box?

Paulo_Santos
11-11-2013, 08:22 PM
Good stuff. Consistent as always.

How do you fit in your workout time while running your own box?

I run a non-profit affiliate for us po-po's, so it basically runs itself. Guys come in and workout by themselves or with someone else. The most I've had working out with me was 4 other guys. It is impossible for more of us to workout together since we have so many different start times.

Paulo_Santos
11-12-2013, 01:19 AM
Tuesday: 131112
Day 2:
DE Lower:
1. High Bar Speed Squats: 10x2 (145#)


RE Lower:
2. Front Squats: Work up to a Heavy 3 (195#)
3. Banded Hamstring Curls: 4x20
4. Speed Pulls: 6x1 (225#)
5. Cable Crunches: Work up to a Heavy 20 (150#)

Paulo_Santos
11-14-2013, 05:02 AM
Wednesday: 131113
Rest

Thursday: 131114
Day 4:
DE Upper:
1. Speed Bench: 9x3 (75#)


RE Upper:
2. Dumbbell Bench Press: Work up to a Heavy 8 (65#)
3. T-Bar Rows: Work up to a Heavy 5 (180#)
4. Dumbbell Hang Power Clean and Press: Work up to a Heavy 6 (40#)
5. Pullups: 24 reps
6. Triceps Pushdownd: Work up to a Heavy 15 (80#)
7. Dumbbell Curls: Work up to a Heavy 10 (35#)

Paulo_Santos
11-15-2013, 04:49 AM
Friday: 131115
Day 5:
ME Lower:
1. Deadlifts: Find 1RM (355#)


RE Lower:
2. High Bar Squats: Work up to a Heavy 3 (225#)
3. Lying Hamstring Curls: Work up to a Heavy 6 (90#)
4. Leg Raises: 3x15

Light day today.

Patz
11-15-2013, 11:13 AM
Is that a deadlift PR?

So you run an affiliate for police? What was the reasoning for going with full affiliation if it's non-profit?

Paulo_Santos
11-15-2013, 04:21 PM
Is that a deadlift PR?

So you run an affiliate for police? What was the reasoning for going with full affiliation if it's non-profit?

No Deadlift PR. My best is 405 sumo. This is my much needed deload week.

We went with the non-profit affiliation so we don't have to pay the affiliation fee, which is about $3K. But the only people that can train are the Police Officers in my PD.

Paulo_Santos
11-18-2013, 06:35 PM
Saturday: 131116
Rest

Sunday: 131117
Resg

Monday: 131118
Day 1:
ME Upper:
1. Floor Press: Find 1RM (225#)


RE Upper:
2. Dumbbell Bench Press: Work up to a Heavy 4 (70#)
3. Yates Rows: Work up to a Heavy 5 (155#)
4. Dumbbell Hang Power Clean and Press: Work up to a Heavy 5 (40#)
5. Pullups: 4x6
6. Triceps Pushdowns: Work up to a Heavy 12 (80#)
7. Dumbbell Curls: Work up to a Heavy 8 (35#)


Conditioning:
1 Mile Recovery Run.


Post time to comments:
10:00 minutes

Paulo_Santos
11-19-2013, 10:53 AM
Tuesday: 131119
Day 2:
DE Lower:
1. High Bar Speed Squats: 10x2 (155#)


RE Lower:
2. Front Squats: Work up to a Heavy 5 (185#)
3. Lying Hamstring Curls: Work up to a Heavy 6 (100#)
4. Speed Pulls: 6x1 (245#)
5. Cable Crunches: Work up to a Heavy 12 (150#)

Paulo_Santos
11-20-2013, 01:35 PM
Wednesday: 131120
Day 3:
Skills Practice:
Running Form Drills.


Conditioning:
Warm-up:
400 Meter Easy Run.
Rest for approximately 2 minutes.


Working Sets:
1-1.5 Mile Run (Race Pace).
Rest for approximately 2 minutes.


Cool-down:
400 Meter Easy Run.


Post time and distance to comments:
10:28 minutes (1.58 miles) @ 06:37 pace

Patz
11-20-2013, 07:17 PM
Nice time on the run. I'd love to be in the 6's. I need to drop 20lbs or something first..lol

Paulo_Santos
11-21-2013, 05:02 AM
Thursday: 131121
Day 4:
DE Upper:
1. Speed Bench: 9x3 (65#)


RE Upper:
2. Decline Dumbbell Press: 8,8,8,8 (50#) SS/Plyo Pushups: 8,6,8,8
3. Seated Cable Rows: 12,12,12,12 (100#) SS/Pullups: 3,3,3,2
4. Dips: 8,8,8 SS/Banded Triceps Pushdowns: 20,20,20
5. Chinups: 3,3,3 SS/Banded Biceps Curls: 15,15,15

Paulo_Santos
11-22-2013, 06:03 AM
Friday: 131122
Day 5:
ME Lower:
1. High Bar Squats (Bands down): Find 1RM (245#)

RE Lower:
2. Dumbbell Walking Lunges: Work up to a Heavy 10 (50#) SS/Jumping Alternating Lunges: 4x20
3. Lying Hamstring Curls: Work up to a Heavy 5 (110#) SS/Banded Hamstring Curls: 3x20
4. Good Mornings: Work up to a Heavy 5 (185#) SS/Banded Good Mornings: 3x15
5. AB Core: 3x15 (60#) SS/AB Coaster: 3x20

Conditioning:
Warm-up:
400 Meter Easy Run.
Rest for approximately 2 minutes.

Working Sets:
2x800 Meter Repeats (Take 4 minutes rest between Repeats).

Rest for approximately 2 minutes.

Cool-down:
400 Meter Easy Run.

Post time per repeat to comments:
03:08.5 minutes (average)

Paulo_Santos
11-24-2013, 11:27 AM
Saturday: 131123
Rest


Sunday: 131124
Day 7:
Conditioning:
Long Easy Run (30-60 minutes).


Post time and distance to comments:
37 minute easy run on the treadmill.

Paulo_Santos
11-25-2013, 11:17 AM
Monday: 131125
Day 1:
ME Upper:
1. Incline Bench Press: Find 1RM (165#)


RE Upper:
2. Dumbbell Bench Press: Work up to a Heavy 3 (70#)
3. Seated Cable Rows: Work up to a Heavy 6 (120#)
4. Dumbbell Press: Work up to a Heavy 8 (35#)
5. Pullups: 15 reps
6. Dips: 3x10
7. EZ-Bar Curls: Work up to a Heavy 5 (70#)


Conditioning:
1 Mile Recovery Run.


Post time to comments:
10 minutes.

Paulo_Santos
11-26-2013, 05:24 AM
Tuesday: 131126
Day 2:
DE Lower:
1. Speed Squats: 10x2 (135#)


RE Lower:
2. Front Squats: Work up to a Heavy 2 (205#)
3. Seated Hamstring Curls: Work up to a Heavy 6 (145#)
4. 45-Degree Hyperextensions: Work up to a Heavy 9 (60#)
5. Incline Situps: Work up to a Heavy 10 (35#)

Paulo_Santos
11-29-2013, 07:16 AM
Wednesday: 131127
Rest

Thursday: 131128
Rest

Friday: 131129
Rest

Got the flu on Wednesday, so I'm taking these 3 days off to rest up. Should be good to try again Saturday.

Paulo_Santos
11-30-2013, 06:18 AM
Saturday: 131130

WEEK 1: Day: 1
ME Upper:
1. Bench Press: Find 1RM (215#)

Accessory:
2. Dips: 5x10
3. Pullups: 5x5

Assistance:
4. Dumbbell Bench Press: Work up to a Heavy 5 (65#)
5. Kroc Rows: Work up to a Heavy 8 (65#)
6. Dumbbell Press: Work up to a Heavy 8 (35#)
7. Dumbbell Curls: Work up to a Heavy 6 (35#)

Conditioning:
800 Meter Recovery Run.

Post time to comments:
05:00 minutes


Post time to comments:
05:00 minutes

Paulo_Santos
12-02-2013, 03:54 PM
Sunday: 131201
Rest


Monday: 131202
WEEK 1: Day: 3
ME Lower:
1. High Bar Squats: Find 1RM (295#)


Accessory:
2. Sumo Deficit Deadlifts: Work up to a Heavy 1 (345#)
3. Lying Hamstring Curls: Work up to a Heavy 5 (100#)


Assistance:
4. Front Squats: Work up to a Heavy 3 (205#)
5. Incline Situps: Work up to a Heavy 10 (40#)


Conditioning:
10x65 Meter Sprints (Walk back to start).


Kind of a shitty workout today.

Patz
12-03-2013, 11:08 AM
Lookin good in here. How much time do you generally have in a session?

Paulo_Santos
12-03-2013, 11:22 AM
Lookin good in here. How much time do you generally have in a session?

Generally 45 minutes on the DE Days and 60-75 minutes on ME Days.

Paulo_Santos
12-04-2013, 04:32 PM
Tuesday: 131203
WEEK 1: Day: 4
Skills Practice:
Running Form Drills.


Conditioning:
Ins and Outs: 6x200 Meter Jogs/200 Meter Sprints.

Paulo_Santos
12-04-2013, 04:32 PM
Wednesday: 131204
WEEK 1: Day: 5
DE Upper:
1. Speed Bench: 8x3 @ 60% of 1RM (#)


Accessory:
2. Bench Press Lockouts: Work up to a Heavy 3 (205#)
3. Yates Rows: Work up to a Heavy 3 (155#)


Assistance:
4. Dumbbell Bench Press: Work up to a Heavy 5 (65#)
5. Pullups: 3x5
6. Triceps Pushdowns: Work up to a Heavy 8 (70#)
7. Dumbbell Curls: Work up to a Heavy 5 (35#)

Paulo_Santos
12-06-2013, 04:54 AM
Thursday: 131205
WEEK 1: Day: 6
Rest

Friday: 131206
WEEK 1: Day: 7
Conditioning:
Long Easy Run (30-60 minutes).


Post time and distance to comments:
40:00 minutes (4.2 miles)

Patz
12-07-2013, 09:47 PM
Generally 45 minutes on the DE Days and 60-75 minutes on ME Days.

Your sets make it look longer than that I guess..lol

Paulo_Santos
12-07-2013, 10:19 PM
Your sets make it look longer than that I guess..lol

I'll be tweaking the program. Way too much volume and the extra run day isn't helping. I'll be doing the 3 Day Cube with the running. It will be simple like yesterday's workout.

Paulo_Santos
12-08-2013, 05:55 PM
Monday: 131209
WEEK 1: Day: 1
ME Deadlifts:
1. Sumo Deadlifts: 80%x2x5 (290#)


Assistance:
2. Weighted Chinups: 5x3 (20#)
3. Kroc Rows: 3x12 (55#)
4. Dumbbell Curls: 2x10 (25#)


Conditioning:
Ins and Outs: 3x400 Meter Jogs/400 Meter Sprints.


Post time to comments:
12:02 minutes

Paulo_Santos
12-11-2013, 03:02 PM
Tuesday: 131210
Rest

Wednesday: 131211
WEEK 1: Day: 3
DE Bench:
1. Speed Bench: 60%x3x8 (125#)

Assistance:
2. Weighted Dips: 50#x6
3a. Dumbbell Press: 3x12 (25#)
3b. Dumbbell Side Raises: 2x9 (15#)
3c. Dumbbell Rear Delt Flies: 2x9 (20#)

Conditioning:
1-1.5 Mile Run (Race Pace).

Post time and distance to comments:
.8 miles 5:something (6 minute pace)

Paulo_Santos
12-13-2013, 03:03 PM
Thursday: 131212
Rest.

Friday: 131213
WEEK 1: Day: 5
RE Squats:
1. Squats: 70%x8x1 (195#)

Assistance:
2a. Dumbbell Lunges: 50x8
2b. Lying Hamstring Curls: 4x12 (70#)

Conditioning:
10x Stairs (10 second rest).

Paulo_Santos
12-14-2013, 07:38 AM
Saturday: 131214
WEEK 1: Day: 6
Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).
Incline Situps
AB Core
AB Twist


Conditioning:
1-3 Mile Recovery Run.


Post time and distance to comments:
20:00 minutes (2 miles)

Paulo_Santos
12-16-2013, 05:11 AM
Sunday: 131215
Rest

Monday: 131216
WEEK 2: Day: 1
DE Deadlifts:
1. Speed Pulls: 60%x3x8 (220#)

Assistance:
2. Weighted Chinups: 20x4
3. Kroc Rows: 410 (60#)
4. Dumbbell Curls: 10,8 (25#)

Conditioning:
1-2 Mile Recovery Run.

Post time and distance to comments:
20:00 minutes (2 miles)

Paulo_Santos
12-18-2013, 04:30 AM
Tuesday: 131217
Rest

Wednesday: 131218
WEEK 2: Day: 3
RE Bench:
1. Bench Press: 70%x8x1 (145#)


Assistance:
2. Dips: 50x5
3a. Dumbbell Press: 3x10 (30#)
3b. Dumbbell Side Raises: 3x10 (15#)
3c. Dumbbell Rear Delt Flies: 3x10 (20#)


Conditioning:
1-1.5 Mile Run (Race Pace).


Post time and distance to comments:
04:00 minutes @ 9MPH

Paulo_Santos
12-20-2013, 05:07 AM
Thursday: 131219
Rest

Friday: 131220
WEEK 2: Day: 5
HE Squats:
1. High Bar Squats: 5x2 (275#)


Assistance:
2. Dumbbell Walking Lunges: 4x5 (50#)
3. Seated Hamstring Curls: 4x5 (145#)


Conditioning:
Ins and Outs: 2400 Meter Jog/800 Meter Sprints.


Post time to comments:
13:10 minutes

Paulo_Santos
12-21-2013, 05:14 PM
Saturday: 131221
WEEK 2: Day: 6
Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).
Incline Situps
Knees-to-Elbows
Cable Twists


Conditioning:
2-5 Mile Long Slow Distance Run.


Post time and distance to comments:
42:00 minutes (4.2 miles)

Sundsy: 131222
Rest

Paulo_Santos
12-23-2013, 05:12 AM
Monday: 131223
Day 1:
ME Upper:
1. Bench Press: Find 1RM (215#)

Assistance:
2. Weighted Dips: 4x5 (50#)
3a. Kroc Rows: 3x10 (55#)
3b. Dumbbell Press: 3x10 (30#)
4. Dumbbell Rear Delt Flies: 2x8 (20#)

Conditioning:
1 Mile Recovery Run.

Post time to comments:
10:00 minutes

Paulo_Santos
12-24-2013, 05:13 AM
Tuesday: 131224
Day 3:
ME Lower:
1. Front Squats: Find 1RM (245#) (last time I did these, I got destroyed at 225, so I'm happy)

Assistance:
2a. Arched Back Good Mornings: 4x10 (135#)
2b. Seated Hamstring Curls: 4x10 (130#)

Conditioning:
Ins and Outs: 6x200 Meter Jog/200 Meter Sprints.

Post time to comments:
I have no idea due to treadmill issues, but it was very good run.

Wednesday: 131225
Rest

Paulo_Santos
12-26-2013, 02:46 PM
Thursday: 131226
Day 4:
Conditioning:
1-1.5 Mile Run (Race Pace).


Post time and distance to comments:
10:37 minutes (1.54 miles)

Paulo_Santos
12-27-2013, 03:09 AM
Friday: 131227
Day 5:
DE Upper:
1. Speed Bench: 9x3 (75#)


Assistance:
2. Weighted Neutral Grip Pullups: 4x3 (30#)
3a. Press: 3x8 (75#)
3a. Dumbbell Rows: 3x10 (45#)
4. Dumbbell Curls: 2x6 (30#)

Paulo_Santos
12-28-2013, 03:07 AM
Saturday: 131228
Day 6:
DE Lower:
1. Speed Squats (Bands down): 10x2 (135#)


Assistance:
2. Speed Pulls: 6x2 (225#)
3a. V-Ups: 3x10
3b. Windshield Wipers: 3x20
3c. Lying Leg Tucks: 3x15

Paulo_Santos
12-29-2013, 02:50 AM
Sunday: 131229
Day 7:
Conditioning:
2-5 Mile Long Slow Distance Run.


Post time and distance to comments:
42 minutes (4.2 miles)

Paulo_Santos
12-30-2013, 06:07 AM
Monday: 131230
Week 1: Day 1
HE Bench:
1. 2-Board Press: 5x3 (170#)

Assistance:
2. Weighted Dips: BWx10, 25x5, 35x5, 50x6, 25x8
3a. Dumbbell Press: 3x10 (30#)
3b. Dumbbell Side Raises: 3x10 (15#)
3c. Dumbbell Rear Delt Flies: 3x10 (20#)

Conditioning:
1-2 Mile Recovery Run.

Post time and distance to comments:
20:00 minutes (2 miles)

Tuesday: 131231
Rest

Paulo_Santos
01-01-2014, 07:20 AM
Wednesday: 140101
Week 1: Day 3
DE Squats:
1. Speed Squats: 10x2 (170#)


Assistance:
2a. Barbell Lunges: 4x10 (115#)
2b. Seated Hamstring Curls: 4x12 (130#)


Conditioning:
Ins and Outs: 3x400 Meter Jog/400 Meter Sprints.


Post time to comments:
12:00 minutes

Paulo_Santos
01-02-2014, 12:12 PM
Thursday: 140102
Week 1: Day 4
Core Circuit:
1a: V-Ups: 3x25
1b: Bicycles: 3x25
1c: Hovers: 3x25

Paulo_Santos
01-03-2014, 08:47 AM
Friday: 140103
Week 1: Day 5
RE Deadlifts:
1. Good Mornings: 5x5 (150#)


Assistance:
2. Weighted Pullups/Chinups: BWx3, 10x3, 20x3, 30x3
3. Iso-Lateral Rows: 4x10 (185#)
4. Dumbbell Curls: 2x8 (30#)


Conditioning:
1-1.5 Mile Run (Race Pace).


Post time and distance to comments:
10:40 minutes (1.5 miles)


Saturday: 140104
Rest

Paulo_Santos
01-05-2014, 02:42 AM
Sunday: 140105
Day 7:
Conditioning:
2-5 Mile Long Slow Distance Run.


Post time and distance to comments:
40:26 minutes (4.5 miles)

Paulo_Santos
01-06-2014, 03:46 AM
Monday: 140106
Day 1:
ME Bench:
1. Incline Bench Press: Find 1RM (145#)


Assistance:
2. Weighted Dips: Work up to a Heavy 4 (60#)
3a. Dumbbell Rows: 3x19 (45#)
3b. Dumbbell Press: 3x8 (35#)
4. Dumbbell Rear Delts Flies: 2x10 (20#)


Conditioning:
1-2 Mile Recovery Run.


Post time and distance to comments:
18:02 minutes (2 miles)


Tuesday: 140107
Rest

Paulo_Santos
01-08-2014, 04:57 AM
Wednesday: 140108
Day 3:
DE Lower:
1. Paused Speed Squats: 60%x2x10 (170#)


Assistance:
2a. Leg Extensions: 2x12 (110#)
2b. Front Squats: 2x8 (115#)
Drop Set. Dumbbell Lunges: 1x12 (45#), 1x8 (40#)


3a. Banded Hamstring Curls: 2x20
3b. Romanian Deadlifts: 2x10 (135#)
Drop Set. Seated Hamstring Curls: 1x10 (130#), 1x8 (115#)


Conditioning:
Ins and Outs: 2x400 Meter Jog/800 Meter Sprints.


Post time to comments:
11:30 minutes

Paulo_Santos
01-10-2014, 07:50 AM
Friday: 140110
Day 5:
DE Upper:
1. Speed Bench (Bands down): 9x3 (85#)


Accessory:
2. Weighted Pullups/Chinups: BWx3, 10x3, 20x3, 35x3, BWx4


Assistance:
3a. Dumbbell Press: 2x8 (35#)
3b. Back: 2x10 (45#)
4. Biceps: 2x10 (25#)

Patz
01-10-2014, 03:01 PM
Good work in here. Consistent as always.

Paulo_Santos
01-11-2014, 02:40 AM
Saturday: 140111
Day 6:
DE Lower:
1. Speed Squats (Bands down): 10x2 (135#)


Accessory:
2. Speed Pulls: 6x2 (225#)


Assistance:
3a. Dumbbell Step-ups: 2x12 (35#)
3b. Lying Hamstring Curls: 2x10 (80#)
4. V-Ups: 2x20


Happy Birthday to my little baby boy Christian, who turns 3 today. Love you little buddy.

Paulo_Santos
01-11-2014, 02:41 AM
Good work in here. Consistent as always.

Thanks Pat. You too.

Paulo_Santos
01-12-2014, 08:25 AM
Sunday: 140112
Day 7:
Conditioning:
2-5 Mile Long Slow Distance Run.


Post time and distance to comments:
44:09 minutes (5 miles) @ 08:49 Pace

Paulo_Santos
01-13-2014, 04:30 AM
Monday: 140113
Day 1:
ME Upper:
1. Bench Press: Find 1RM (205#)


Accessory:
2. Weighted Dips: Work up to a Heavy 3 (60#)


Assistance:
3a. Kroc Rows: 2x10 (65#)
3b. Dumbbell Press: 2x10 (35#)
4. Dumbbell Rear Delt Flies: 2x8 (25#)


Conditioning:
400 Meter Recovery Run.

Paulo_Santos
01-15-2014, 05:23 AM
Tuesday: 140114
Rest

Wednesday: 140115
Day 3:
ME Lower:
1. High Bar Squats (Bands down): Find 1RM (225#)

Accessory:
2. Dumbbell Lunges: 2x10 (50#)

Assistance:
3a. Romanian Deadlifts: 2x8 (155#)
3b. Seated Hamstring Curls: 2x10 (130#)
4. Cable Crunches: 2x20 (70#)

Patz
01-16-2014, 08:02 AM
what's your ultimate goal?

Paulo_Santos
01-17-2014, 08:26 AM
Thursday: 140116
Rest


Friday: 140117
Day 5:
DE Upper:
1. Speed Bench (Bands down): 9x3 (75#)


Accessory:
2. RS Press (Bands down): 5x5 (45#)
3. Dumbbell Rows: 5x10 (45#)


Assistance:
4. Bench Press: 4x6 (115#)
5. Face Pulls: 4x10 (100#)
6. Triceps Pushdowns: 3x10 (80#)
7. Dumbbell Curls: 3x10 (25#)

Paulo_Santos
01-17-2014, 08:28 AM
what's your ultimate goal?

To be as strong as I can at current weight and get my 5K under 20 minutes. I'd like to compete in PL again next year and also run 1 5K Race per year.

Paulo_Santos
01-18-2014, 06:01 AM
Saturday: 140118
Day 6:
DE Lower:
1. Speed Box Squats (Bands down): 10x2 (135#)


Accessory:
2. Squats: Work up to a Heavy 3 (225#)
3. Seated Hamstring Curls: Work up to a Heavy 6 (130#)


Assistance:
4. 45 Degree Hyperextensions: 4x10 (25#)

Paulo_Santos
01-20-2014, 04:32 AM
Monday: 140120
Day 1:
ME Upper:
1. Floor Press: Find 1RM (205#)


Accessory:
2. Bench Press: Work up to a Heavy 3 (175#)
3. Chest Supported Rows: Work up to a Heavy 5 (90#)


Assistance:
4. Dumbbell Press: 8,8,8,5 (35#)
5. Pullups: 44
6. Triceps Pushdowns: 310 (80#)
7. EZ-Bar Curls: 38 (65#)


Conditioning:
1 Mile Recovery Run.


Post time to comments:
09:00 minutes


Tuesday: 140121
Rest

Paulo_Santos
01-22-2014, 07:18 AM
Wednesday: 140122
Day 3:
ME Lower:
1. Box Squats: Find 1RM (265#)


Accessory:
2. Front Squats: Work up to a Heavy 3 (175#)
3. Seated Hamstring Curls: 5x6 (90#)


Conditioning:
Intervals: 4x400 Meter Sprints (1 minute rest).


Post time to comments:
1:45 per 400 Meter Run

Paulo_Santos
01-23-2014, 02:59 PM
Thursday: 130123
Day 4:
Core Circuit:
1a. Lying Leg Raises: 3x10
1b. Windshield Wipers: 3x20
1c. Lying Leg Tucks: 3x15


DE Upper:
1. Speed Bench (Bands down): 9x3 (75#)


Accessory:
2. Press: Work up to a Heavy 3 (105#)
3. Weighted Pullups: Work up to a Heavy 2 (35#)


Assistance:
4. Dips: 410
5. Dumbbell Rear Delt Flies: 48 (25#)
6. Triceps Pushdowns: 310 (80#)
7. Dumbbell Curls: 310 (25#)


Conditioning:
1-1.5 Mile Run (Race Pace).


Post time and distance to comments:
10:38 minutes (1.5 miles)


Friday: 140124
Rest

Paulo_Santos
01-25-2014, 06:25 AM
Saturday: 140125
Day 6:
DE Lower:
1. Speed Box Squats (Bands down): 10x2 (135#)


Accessory:
2. High Bar Squats: Walk up to a Heavy 5 (225#)
3. Lying Hamstring Curls: 5x6 (90#)

Paulo_Santos
01-26-2014, 06:19 AM
Sunday: 140126
Day 7:
Conditioning:
2-5 Mile Long Slow Distance Run.


Post time and distance to comments:
44:45 minutes (5 miles)

Paulo_Santos
01-27-2014, 03:08 PM
Monday: 140127
Day 1:
ME Upper:
1. Bench Press (Chains): Find 1RM (185#)


Accessory:
2. Weighted Dips: Work up to a Heavy 3 (50#)
3. Close Grip Lat Pulldowns: Work up to a Heavy 3 (140#)


Assistance:
4. Incline Dummbell Press: 48 (45#)
5. Chest Supported Rows: 410 (35#)
6. Cable Bent Over Triceps Extensions: 312 (79#)
7. Dumbbell Curls: 312 (20#)


Conditioning:
1 Mile Recovery Run.


Post time to comments:
09:00 minutes

Tuesday: 140128
Rest

Paulo_Santos
01-29-2014, 05:41 AM
Wednesday: 140129
Day 3:
ME Lower:
1. Box Squats (Chains): Find 1RM (285#)


Accessory:
2. Front Squats: Work up to a Heavy 3 (185#)
3. Lying Hamstring Curls: 5x10 (70#)


Assistance:
4. Back Extensions: 4x12 (150#)


Conditioning:
Intervals: 3x800 Meter Sprints (2 minutes rest).


Post time to comments:
03:30 minutes per 800 Meter Run

Paulo_Santos
01-30-2014, 07:45 AM
Thursday: 140130
Day 4:
Core Circuit:
1a. V-Ups: 3x20
1b. Bicycles: 3x20
1b. Hovers: 3x20


Conditioning:
1-1.5 Mile Run (Race Pace).


Post time and distance to comments:
I didn't feel like running hard today, so I did a 1 mile run at 6.7 MPH.

Paulo_Santos
01-30-2014, 04:07 PM
Friday: 140131
Day 5:
DE Upper:
1. Paused Speed Bench: 10x2 (80#)

Accessory:
2. Incline Bench Press: Work up to a Heavy 3 (115#)
3. Seated Rows: Work up to a Heavy 5 (90#)

Assistance:
4. Dumbbell Front and Side Raises: 4x14 (15#)
5. Pullups: 4x3
6. Cable Bent Over Triceps Extensions: 3x12 (70#)
7. EZ-Bar Curls: 3x12 (35#)

Paulo_Santos
02-01-2014, 07:11 AM
Saturday: 140201
Day 6:
DE Lower:
1. Paused Speed Squats (Bands down): 10x2 (145#)


Accessory:
2. Speed Pulls (Bands down): 6x1 (225#)
3. Seated Hamstring Curls: 5x12 (100#)


Assistance:
4. Pull Throughs: 4x (#)

Paulo_Santos
02-02-2014, 08:24 AM
Sunday: 140202
Day 7:
Conditioning:
2-5 Mile Long Slow Distance Run.


Post time and distance to comments:
44:50 minutes (5 miles)

Paulo_Santos
02-17-2014, 05:53 AM
Monday: 140217 (3-1)
ME Upper:
2-Board Press: Find 1RM (215#)


RE Upper:
Incline Dumbbell Press: 28 (45#)
Dumbbell Press: 210 (25#)
Dips: 210


Kroc Rows: 212 (65#)
Pullups: 33
Dumbbell Curls: 212 (20#)


Conditioning:
1 Mile Recovery Run.


Post time to comments:
08:59 minutes

Paulo_Santos
02-19-2014, 11:28 AM
Wednesday: 140219 (3-3)
DE Lower:
1. Speed Squats (Bands down): 102 (145#)


RE Lower:
1. Romanian Deadlifts: 56 (185#)
2. Dumbbell Lunges: 410 (115#)
3. 45-Degree Hyperextensions: 310 (45#)


Going to stop running and focus on Strength.

Paulo_Santos
02-20-2014, 05:53 AM
Thursday: 140220 (3-4)
DE Upper:
1. Speed Bench (Bands down): 93 (80#)


Accessory:
2a. Barbell Press (Push): 56 (95#)
2b. Pullups (Neutral): 55


Assistance:
3a. Dips (Regular): 410
3b. Rows (Dumbbell): 48 (45#)
4a. Flies (Cable): 312 (45#)
4b. Bicep Curls (EZ-Bar): 312 (55#)

Paulo_Santos
02-22-2014, 06:46 AM
Saturday: 140222 (3-6)
DE Lower:
1. Speed Pulls: 61 (225#)


RE Lower:
2. Deadlifts (Deficit): 26 (275#)
3. Pull Throughs: 218 (150#)
4. Leg Press: 210 (315#)
5. Hamstring Curls (Lying): 212 (70#)

Good 30 minute workout.

Paulo_Santos
02-23-2014, 04:32 AM
Sunday: 140223 (3-7)
Conditioning:
2-5 Mile Long Slow Distance Run.


Post time and distance to comments:
40:00 minutes (4 miles)

Paulo_Santos
02-23-2014, 06:56 PM
Monday: 140224 (1-1)
ME Upper:
1. Bench Press (Incline): Find 1RM (145#)


RE Upper:
2. Bench Press (Incline): 25 (115#)
3. Dumbbell Press (Seated): 210 (35#)
4. Triceps Pushdowns: 212 (80#)


5. Rows (Chest Supported): 28 (90#)
6. Lat Pulldowns (Neutral): 28 (110#)
7. Bicep Curls (EZ-Bar): 212 (65#)


Conditioning:
1 Mile Recovery Run.


Post time to comments:
09:00 minutes