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Thread: So, you Want to Run and be Strong

  1. #101
    mrelwooddowd Patz's Avatar
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    Nice time on the run. I'd love to be in the 6's. I need to drop 20lbs or something first..lol
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  2. #102
    Senior Member Paulo_Santos's Avatar
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    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

  3. #103
    Senior Member Paulo_Santos's Avatar
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    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)

  4. #104
    Senior Member Paulo_Santos's Avatar
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    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.

  5. #105
    Senior Member Paulo_Santos's Avatar
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    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.

  6. #106
    Senior Member Paulo_Santos's Avatar
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    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#)
    Last edited by Paulo_Santos; 11-26-2013 at 07:07 AM.

  7. #107
    Senior Member Paulo_Santos's Avatar
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    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.

  8. #108
    Senior Member Paulo_Santos's Avatar
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    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
    Last edited by Paulo_Santos; 12-01-2013 at 04:58 AM.

  9. #109
    Senior Member Paulo_Santos's Avatar
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    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.

  10. #110
    mrelwooddowd Patz's Avatar
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    Lookin good in here. How much time do you generally have in a session?
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    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  11. #111
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    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.

  12. #112
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 131203
    WEEK 1: Day: 4
    Skills Practice:
    Running Form Drills.


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

  13. #113
    Senior Member Paulo_Santos's Avatar
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    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#)

  14. #114
    Senior Member Paulo_Santos's Avatar
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    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)

  15. #115
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Paulo_Santos View Post
    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
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  16. #116
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    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.

  17. #117
    Senior Member Paulo_Santos's Avatar
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    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
    Last edited by Paulo_Santos; 12-18-2013 at 07:12 AM.

  18. #118
    Senior Member Paulo_Santos's Avatar
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    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)
    Last edited by Paulo_Santos; 12-18-2013 at 07:12 AM.

  19. #119
    Senior Member Paulo_Santos's Avatar
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    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).
    Last edited by Paulo_Santos; 12-18-2013 at 07:12 AM.

  20. #120
    Senior Member Paulo_Santos's Avatar
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    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)

  21. #121
    Senior Member Paulo_Santos's Avatar
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    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)
    Last edited by Paulo_Santos; 12-18-2013 at 07:11 AM.

  22. #122
    Senior Member Paulo_Santos's Avatar
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    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
    Last edited by Paulo_Santos; 12-18-2013 at 07:11 AM.

  23. #123
    Senior Member Paulo_Santos's Avatar
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    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

  24. #124
    Senior Member Paulo_Santos's Avatar
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    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

  25. #125
    Senior Member Paulo_Santos's Avatar
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    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
    Last edited by Paulo_Santos; 12-24-2013 at 08:00 AM.

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