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Thread: So, you Want to Run and be Strong

  1. #76
    Senior Member Paulo_Santos's Avatar
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    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.

  2. #77
    Senior Member Paulo_Santos's Avatar
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    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.

  3. #78
    Senior Member Paulo_Santos's Avatar
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    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.
    Last edited by Paulo_Santos; 11-04-2013 at 07:22 PM.

  4. #79
    mrelwooddowd Patz's Avatar
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    Nice job on the 40min run. I'd love to have that pace.
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  5. #80
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    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

  6. #81
    Senior Member Paulo_Santos's Avatar
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    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.

  7. #82
    Senior Member Paulo_Santos's Avatar
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    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

  8. #83
    mrelwooddowd Patz's Avatar
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    Are you converting to forefoot strike as the program suggests?
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  9. #84
    Senior Member Paulo_Santos's Avatar
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    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#)
    Last edited by Paulo_Santos; 11-08-2013 at 05:36 AM.

  10. #85
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    Are you converting to forefoot strike as the program suggests?
    Im working on it. I'm having a hard time with it.

  11. #86
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Paulo_Santos View Post
    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.
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  12. #87
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    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.

  13. #88
    Senior Member Paulo_Santos's Avatar
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    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#)

  14. #89
    Senior Member Paulo_Santos's Avatar
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    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.
    Last edited by Paulo_Santos; 11-10-2013 at 07:22 AM.

  15. #90
    Senior Member Paulo_Santos's Avatar
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    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

  16. #91
    mrelwooddowd Patz's Avatar
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    Good stuff. Consistent as always.

    How do you fit in your workout time while running your own box?
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  17. #92
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    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.

  18. #93
    Senior Member Paulo_Santos's Avatar
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    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#)
    Last edited by Paulo_Santos; 11-13-2013 at 06:06 PM.

  19. #94
    Senior Member Paulo_Santos's Avatar
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    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#)

  20. #95
    Senior Member Paulo_Santos's Avatar
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    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.

  21. #96
    mrelwooddowd Patz's Avatar
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    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?
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  22. #97
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    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.

  23. #98
    Senior Member Paulo_Santos's Avatar
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    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

  24. #99
    Senior Member Paulo_Santos's Avatar
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    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#)

  25. #100
    Senior Member Paulo_Santos's Avatar
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    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

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