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Thread: So, you Want to Run and be Strong

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  1. #1
    Senior Member Paulo_Santos's Avatar
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    So, you Want to Run and be Strong

    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
    Last edited by Paulo_Santos; 08-15-2013 at 05:28 AM.

  2. #2
    Senior Member Paulo_Santos's Avatar
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    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.

  3. #3
    Senior Member Paulo_Santos's Avatar
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    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.

  4. #4
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 130813
    Rest day. I'll do some foam rolling and stretching to get me ready for some Box Squats tomorrow.

  5. #5
    Senior Member Paulo_Santos's Avatar
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    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.

  6. #6
    OVERCOME krazylarry's Avatar
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    Mr. Viada is a genius.
    FOREVER
    STRONGER
    THAN
    ALL

  7. #7
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by krazylarry View Post
    Mr. Viada is a genius.
    I'm sold on it.

  8. #8
    Senior Member Paulo_Santos's Avatar
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    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

  9. #9
    Senior Member Paulo_Santos's Avatar
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    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.

  10. #10
    Senior Member Paulo_Santos's Avatar
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    Saturday: 130817

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

  11. #11
    Senior Member Paulo_Santos's Avatar
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    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

  12. #12
    Senior Member Paulo_Santos's Avatar
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    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.

  13. #13
    Senior Member Paulo_Santos's Avatar
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    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.

  14. #14
    Senior Member Paulo_Santos's Avatar
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    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

  15. #15
    mrelwooddowd Patz's Avatar
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    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
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  16. #16
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    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.

  17. #17
    Senior Member Paulo_Santos's Avatar
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    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.

  18. #18
    Senior Member Paulo_Santos's Avatar
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    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.

  19. #19
    Senior Member Paulo_Santos's Avatar
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    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

  20. #20
    Senior Member Paulo_Santos's Avatar
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    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.

  21. #21
    Senior Member Paulo_Santos's Avatar
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    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")

  22. #22
    Senior Member Paulo_Santos's Avatar
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    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.

  23. #23
    Senior Member Paulo_Santos's Avatar
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    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

  24. #24
    mrelwooddowd Patz's Avatar
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    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!
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  25. #25
    mrelwooddowd Patz's Avatar
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    My finger always seems to hit the space bar on my iPhone for n's and n's. lol
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