Endurance Template

Running the Endurance Template to improve my 3 mile time for PT.

I’m in the armed services, mid 20s, male. I have been doing HLM past few months and gaining weight. I’m also coming off an injury which kept me from running for three months. I slowly introduced running back in as condition while doing HLM.

Last few PRs have been;

Squat: 325x1@9
Bench 270x1@9
Deadlift 425x1@9
Press: 180x1@9
BW: 193lbs

Goals for this template.

  1. Improve 3 mile time
  2. Keep strength levels around where they are now
  3. Get BW to around 185

W1D1 - BW 193.6

AM Work Out
C-Squat
245x4@7
260x5@8x2

Press
135x5@8 (no belt or wrist straps)
145x5@9
140x5@7.5

Chin Ups
BW x 60 reps

Curls
85 x 10,9,8

Sit Ups
30x3

PM Conditioning
1.6m run easy pace; 12:48

This week is an atypical schedule because of the Holidays. Will have to do two a days, but starting next week I’ll go back to working out Sun-Fri with only Saturday off.

W1D2 - 4/4 - BW 192.2
AM Conditioning
2.7m run slow pace ~ 22 mins

Notes;
Still getting used to running more often. Shins ache as I start the run, but pain goes away during run. Sprint work outs cause them to ache for days, where as easy runs are not that bad.

PM Lift Session

Deads
335x5@7
355x5@x2@8.5

CGB
175x8@7
185x8@7.5
195x8@8.5

Rows
155x8,8,7,7

Abs
30x4

Curls w/ Bar
85x12,10,8

Notes;
Not used to warming up with sets of 8 or 5 reps, so either under or overshooting the RPEs.

W1D3 - 4/6
AM Conditioning
2m run slow pace - 15:46 (7:38 pace)

PM Lift Session

Beltless Squat
215x8@7
235x8@8x2

Bench
205x5@7
225x5@8x2

Chins
BW+45lbsx6,6,6,5 (23 total reps)

Abs
30x3

Dumbell Curls
25lbsx12,10,9

W2D1 - 4/8 - 191.6

Squat
315x1@8.5
260x5@7.5x3

Press
165x1@8
142.5x5@8x3

Chins
64 Total

Curls
100x5,6,6

Abs
35x3

W2D2 - 4/9 - 191.6

Conditioning: 2m run; 15:08 (7:20 pace)

W2D3 - 4/10 - 191.6

Deadlift
405x1@8
355x5@8, x5@8, x5@8.5-9

CGP
175x8@7
195x8@8 x 3

Rows
155x10,9,9,8

Loving the shorter gym sessions. The last sets were all starting to creep in the @9 RPE. Will see how I feel next week, would like to see the BW start to move down since I am eating about ~2300 cals a day and am three weeks into “eating at a deficit.”

W2D4 - 4/11 - 190.2

  1. ~3 miles in 22:30 @8.5
  2. Pull Ups Ladder: 1-5x2
  3. Burpee Ladders: 2,4,6,8,10x2

W2D5 - 4/12 - 191.8

Beltless Squat
225x8@8x3

Bench
260x1@9
225x4@9 (no hand off)
225x5@8.5 (w/ hand off)
225x5@9

Chins
BW x 4,4,5,5,6
+45lbsx5x4

Curls
25lbsx12,9,6

AB Wheel
20,15,15,10

Bench was a lot tougher today. Might be from yesterday’s extra BW stuff or could be the fact that the spotter’s hand offs weren’t that great. Going to try to repeat same weight next week and see what happens.

W2D6 - 4/13 - 191.8

Conditioning
2.5m run; ~19:30 (7:42 avg)

W3D1 - 4/15

Squats
315x1@8.5
265x5@8.5 x 3

Press
165x1@8
145x5@8,8,9

Chins
70 Total

Abs
35x3

Curls
85x7,9,9

W3D2 - 4/16

AM Run: 2.5 miles, 19:42

W3D3 - 4/17

Deadlift
410x1@8
350x5@8,8,8.5

Tweaked my back warming up, finished the sets but lower back effected benching

CGB
175x8@7
195x7@8
185x8x@8,8

Row
155x7x5

W3D4 - 4/18

Conditioning: 3.5m run did not time

W3D5 - 4/19

Bench
260x1@8.5
225x5@8,8,8.5

Chins
40lbsx7,7,7,6

Curls
25lbsx9,9,8

W3D6 - 4/20 - 189.2

Conditioning: 3.9m 30:42@8 (7:55)

Next week will begin doing sprint workouts to work on speed

W4D1 - 4/22 - 189.2

Squat
315x1@8 - Moved really fast today, think I might bump it up
270x4@8,8.5,8.5
265x4@8

Single moved fast which was nice, volume was a little harder than expected.

Press
165x1@8 - Moved fast, time to bump it up
147.5x4@8,8,8.5,9

Chins
BW x 72 total

Abs
20x4

Starting to lean out, probably finish the leaning out when the program is done. Calories are down to ~2100.

W4D2 - 4/23 - 188.2

Conditioning: Run 2.5m at 18:08 (7:09 split) @ 9

Wanted to see where I am with time. I think my 3 mile would be around a ~21:15 right now. With a few weeks left, I am hoping to get it closer to 20:30.

W4D3 - 4/24 - 189.2

Deadlift
415x1@9.5 - Overestimated after pulling 395
360x4@8, 8.5
355x4@8, 8

2ct-Bench
175x5@6
195x6,6,7@8 - Will bump up by 5-10lbs next week

Row
155x8,8,7,7,6

Abs
25x4

Curls
85x9,9,8

W4D4 - 4/25 - 188

Conditioning: 1m run ~6min pace, “filthy 50”, 1m cool down

Felt pretty good during conditioning work out. Much better than a few months back.

W4D5 - 4/26 - 187.6

Paused Squats
195x6@7
205x6@7.5, 7.5, 7.5

Felt pretty easy. Will bump up next week.

Bench
255x1@8
225x4@8, 9, 9
215x4@8

Should have went down to 215 after second set. But I thought a longer rest would make it okay. I did not have a spotter here either, if I did the sets probably would not have been above an 8.

Chins
50lbs x 4 x 4

Abs
30x4

W4D6 - 4/27 - 188.8

Conditioning: 4m in 29:50 (7:41 avg)

BW avg: 188.5lbs (down 1.5lbs from last weeks avg)

W5D1 - 4/29 - 188.8

Squat
320x1@8.5
270x4@8, 8.5, 9
260x4@8

Probably should have dropped to 260 on the third set

Press
170x1@9.5 - Way overshot
145x4@8.5, 8.5, 9
140x4@8

Chins
63 total

Dragged ass at the gym today. I think the lack of calories and increased condition is starting to catch up, but I don’t want to nocebo myself.

One thing I have to keep in mind is bumping up weight on the lifts based on how I felt that day rather than how I felt last week. For example, last week the weight moved really fast so I thought I’d be able to bump it up. But when I was warming up the press I could tell 170 was going to be a grind but I still went for it. Should have saved it for when I felt fresh rather than force it in.

Two more weeks of restricting calories and three more weeks of this program. Looking forward to eating more and focusing on improving the lifts while maintaining conditioning.

W5D2 - 4/30 - 187.6

Conditioning: 4.5 miles - couldn’t find a watch to time it

W5D3 - 5/1 - 187.6

Deadlift
405x1@8 - Felt great
355x4@8, 8.5
345x4@8, 8

2ct Bench
195x6@8x3

Rows
165x5x5

Abs
30x4

Curls
85x10, 9
75 x 9, 9