User Profile

[AnonND]

1) It was for me. I averaged about ~15 miles per week. I run this program whenever I need to get my 5k time down. I am usually able to go from ~22:00...

[AnonND]

LegitBoss,

I've modified the Endurance template for 5k focus twice now with good success in such a short time. Essentially, I just made each...

[AnonND]

W9D4 - 4/25 - 182.8

Paused LBS
235 x 5@7
245 x 5@8
255 x 5@9 - PR
230 x 5 x 2

CGB
190 x 5@7...

[AnonND]

W9D3 - 4/24 - 181.8

Run: 3.1 ; 23:16 (7:30 pace) @ 8
P/U: 8 min AMRAP x 46 reps - still rehabbing, started out sore, stopped hurting...

[AnonND]

W9D2 - 4/23 - 182.6

Dead
405 x 1@7
425 x 1@8
335 x 5 x 5 - Moved well

Floor Press
185 x 5@7
195...

[AnonND]

W9D1 - 4/22 - 182.6

Squat
295 x 1@7 x 2
315 x 1@8 - Still getting used to singles
255 x 5 x 5 - Moved pretty slow today...

[AnonND]

W8D6 - 4/20 - 182.4

Run: 3.8 miles ; 31:01 (8:07 pace) @7
P/U: 7min AMRAP x 40 reps (Rehabbing)
S/U: 200 reps
Curls: 5...

[AnonND]

W8D5 - 4/19 - 181.8

Deficit Dead
295 x 5@7
315 x 5@8
330 x 5@8.5 - PR

Low Incline Paused Bench
155 x...

[AnonND]

W8D4 - 4/18 - 183

Paused LBS
230 x 5@7
240 x 5@8
250 x 5@9 - PR
230 x 5 x 2

CGB
190 x 5@7
...

[AnonND]

W8D3 - 4/17 - 183 (34 in)

Run: Hill Sprint (~:25) - Jog Back x 10
Burpees: ~75 total
Pull Ups: ~60 total

[AnonND]

W8D2 - 4/16 - 183

Dead
405 x 1@7
430 x 1@8.5
325 x 5 x 6

Decided to keep sets conservative. First couple of...

[AnonND]

W7D1 - 4/15 - 184.6

Start of cut: Calories ~2300

Squat
295 x 1@7
305 x 1@8.5 - Should have stopped here
315...

[AnonND]

W7D6 - 4/13 - 182.2

Run: 3.1 miles ; 22:15 @8
Pull Ups: 8min AMRAP x 47 reps - Left lat was still a bit sore
Sit Ups: 8 min AMRAP...

[AnonND]

W7D5 - 4/12 - 184.4

Deficit Dead
295 x 5@7
315 x 5@8
325 x 5@8.5

Low-Incline Paused Bench
155 x 5@7...

[AnonND]

W7D4 - 4/11 - 184.4

Paused LBS
225 x 5@7
235 x 5@8
245 x 5@8.5 - PR
215 x 5

CGB
185 x 5@7
...

[AnonND]

W7D3 - 4/10

Run: 3.1 miles ; 23:30 @7 - Took it real easy today
Pull Ups: 8min AMRAP x 45 reps - Took it easy
Sit Ups: 185...

[AnonND]

W7D2 - 4/9 - 182

Dead
405 x 1@6
425 x 1@7
325 x 5 x 6

Floor Press
175 x 5@7
185 x 5@8
195...

[AnonND]

W7D1 - 4/8 - 185

Squat
305 x 1@6
315 x 1@7.5
240 x 5 x 6

Bench
235 x 1@7
245 x 1@8 - No spotters...

[AnonND]

W6D6 - 4/6 - 183.4

Run: 3.1 miles ; 22:15 @8
P/U: 8 min AMRAP x 53 reps
S/U: 8 min AMRAP x 175
Curls: 5 sets
...

[AnonND]

W6D5 - 4/5 - 181.4

SLDL
275 x 8@7
295 x 8@8
305 x 8@8.5

Incline Bench
145 x 8@7
155 x 8@8
...