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.
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.
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.”
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.
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.
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)
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.