Browners Log

Discussion in 'Training Logs' started by Browner, Jan 8, 2014.

  1. Browner

    Browner Well-Known Member

    Thanks for the advice! I might start making my weekend runs longer then, as I'm only doing 6-8 mile long runs at the weekend. I'm doing HIIT Cardion on 2 of my weight training days so hoping that will help get the pace up too
     
  2. mickc1965

    mickc1965 Well-Known Member

    Also they say that for every lb in body weight lost you take another 2 seconds off your mile pace
     
  3. Browner

    Browner Well-Known Member

    Is that true? Still got 5 weeks to go, so might have lost another few pounds by then.
     
  4. mickc1965

    mickc1965 Well-Known Member

    I got quicker as I lost weight but that also could be because I was running 25+ miles a week
     
  5. Browner

    Browner Well-Known Member

    Tonight's numbers (kilos);

    Squat - 100 x 5, 100 x 5, 105 x 5, 110 x 5, 120 x 5
    Bench - 80 x 5, 100 x 5, 100 x 5, 100 x 5, 100 x 5
    Row - 60 x 5, 80 x 5, 85 x 5, 85 x 5, 85 x 5

    20 mins HIIT run to finish
     
  6. Browner

    Browner Well-Known Member

    Today's run in my 10k and tough mudder build up was 6 miles 55 minutes, so quite a slow pace.

    The problem in having with my runs at the moment isn't breathing or VO2 Max, but starting to get calf soreness and tightness during my runs. Anyone think I should perhaps take a week off running and replace it with maybe rowing/cycling in the gym instead?
     
  7. mickc1965

    mickc1965 Well-Known Member

    Browner,

    Do you stretch before or after the run, is it just tight or does it feel like a pull? If you think it is more like a pull then take a week or so off. - i tore my calf thinking it was just tight had to take 6 weeks off completely so not worth taking the risk
     
  8. Browner

    Browner Well-Known Member

    I stretch both before and after. Also foam roll a couple of times a week. It just feels really tight, but might take a week off the running to be safe!
     
  9. Browner

    Browner Well-Known Member

    Tonight's weights;

    Front squat (5reps)
    65kg
    70kg
    70kg
    75kg

    Military Press (5 reps)
    45kg
    50kg
    60kg
    62.5kg

    Deadlifts (5 reps)
    100kg
    120kg
    140kg
    160kg (5 rm PB)

    20:00-22:00 MMA. An hour of sparring followed by an hour groundwork
     
    Last edited: Mar 5, 2014
  10. Browner

    Browner Well-Known Member

    Fridays Numbers:

    Squat (kgs)
    80x5
    90x5
    100x5
    110x5
    130x5
    100x8

    Bench Press(kgs)
    75x5
    85x5
    95x5
    100x5
    115x3
    90x8

    Row (kgs)
    60x5
    70x5
    75x5
    85x5
    90x3
    70x8
     
  11. Browner

    Browner Well-Known Member

    SD Needed

    After 6 weeks HST, then continuing the 5 reps through for a further 4 weeks 5x5 style, and with all the extra cardio I have been doing, I feel the time has come to take a SD break. My body is screaming for a break. With that in mind I am going to take 10 days out. When I return to the gym, I am thinking of running a Westside Program as per below; Monday– Dynamic Effort Bench Press SessionBench Press 8 X 3 @ 55% 1RM, Close Grip Bench, 4 X 5 Shoulders – Military Press, 4 X 5 Lats – Bent Over Row, 4 X 5 Wednesday– Max Effort Squat/Deadlift Session Deadlift - Three sets of 1-3 reps @ 90 -100% of 1RM Squats - Three sets of 1-3 reps @90-100% of 1RM Hamstrings – Leg Curl 3 X 6 Lower back – Reverse Hyperextensions 3 X 10 Abdominals – Weighted Sit-ups 3 X 10 Friday– Max Effort Bench Session Bench Press, three sets of 1-3 reps @ 90 -100% of 1RM Triceps – Barbell Tricep Extensions, 6 X 10 Shoulders – Rear DB Raises, 3 X 10 Lats – Seated Row, 5 X 8 Sunday– Dynamic Effort Squat/Deadlift Session Squat movement - Box Squat, 10x2 @ 50% 1RM Lower back/hamstrings – Stiff-Legged Deadlifts, 5 X 5 Abdominals – Hanging Leg Raise, 4 X 8 Would be interested to know if anyone has run a similar program and if they have had good results? My goal is to carry on loosing Body fat, while maintaining as much muscle and strength as possible, so my calories will be around a 200-300 deficit.
     
    Last edited: Mar 11, 2014
  12. Browner

    Browner Well-Known Member

    And if anyone knows how to make the [Enter] button work when posting threads rather than coming out in this mess I would also be gratefull! lol
     
  13. mickc1965

    mickc1965 Well-Known Member

    Have you tried writing it in a word document then copy and paste, I don't know if that works but worth a try
     
  14. Browner

    Browner Well-Known Member

    This is my attempt at doing that lolWrote it in word, then cut and paste. Has it worked??
     
    Last edited: Mar 11, 2014
  15. mickc1965

    mickc1965 Well-Known Member

    No I think the answer is
     
  16. Browner

    Browner Well-Known Member

    Haha, I think you're right there!! Is anyone else having the same trouble?
     
    Last edited: Mar 11, 2014
  17. gbglifter

    gbglifter Member

    Well done on your progress. Looking very good!
     
  18. Browner

    Browner Well-Known Member

    Im Back....

    Haven't been training much last few months due to a shoulder injury, but starting back tonight with a HST program. 3 days a week (Mon/Wed/Fri) The program I am going to run is;
    • 2 weeks 15 reps (2 x 15)
    • 2 weeks 10 reps (2 x 10)
    • 4 weeks 5 reps (3 x 5)
    Here are the exercises;
    1. Squats
    2. SLDLs
    3. Bench Press
    4. Chins
    5. Bent Over Rows
    6. Military Press
    7. BB Shrugs
    8. Rear Delt Flies
    I may add in deadlifts when I get into the 5 rep stage, and alternate with squats. Looking forward to getting some gains back! Any suggestions or comments feel free to post them
     
  19. Browner

    Browner Well-Known Member

    First time doing high reps last night in a long time, and realised how un fit I am. I was struggling CV wise with 15 reps, especially with the squats. Anyway here are the numbers from last night;

    Week 1, Day 1
    • Squats = 60kg
    • SLDLs = 50kg
    • Bench Press = 60kg
    • Chins + Bodyweight (struggled to reach 15 reps)
    • Bent Over Rows = 50kg
    • Military Press = 35kg
    • BB Shrugs = 60kg
    • Rear delt flies = 8kg
    Hopefully I will get some fitness back quickly!
     
    Last edited: Nov 25, 2014
  20. mickc1965

    mickc1965 Well-Known Member

    I never ever feel good doing 15 reps on rear squats no matter how fit I am!!!!!
     

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