# Endurance Template **URL:** \ **Category:** Training Logs\ **Created:** [April 2, 2018, 11:44pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441 "2018-04-02T23:44:00Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 2, 2018, 11:44pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/1 "2018-04-02T23:44:00Z")
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. ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 5, 2018, 10:43pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/2 "2018-04-05T22:43:46Z")
**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. ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 6, 2018, 9:24pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/3 "2018-04-06T21:24:52Z")
**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 ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 8, 2018, 11:15pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/4 "2018-04-08T23:15:13Z")
**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 ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 9, 2018, 12:26pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/5 "2018-04-09T12:26:29Z")
**W2D2 - 4/9 - 191.6** Conditioning: 2m run; 15:08 (7:20 pace) ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 10, 2018, 6:05pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/6 "2018-04-10T18:05:58Z")
**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.” ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 11, 2018, 4:08pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/7 "2018-04-11T16:08:44Z")
**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 ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 12, 2018, 4:00pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/8 "2018-04-12T16:00:12Z")
**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. ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 14, 2018, 1:13pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/9 "2018-04-14T13:13:54Z")
**W2D6 - 4/13 - 191.8** Conditioning 2.5m run; ~19:30 (7:42 avg) ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 15, 2018, 6:47pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/10 "2018-04-15T18:47:16Z")
**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 ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 16, 2018, 1:49pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/11 "2018-04-16T13:49:05Z")
**W3D2 - 4/16** AM Run: 2.5 miles, 19:42 ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 20, 2018, 1:53pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/12 "2018-04-20T13:53:22Z")
**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 ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 22, 2018, 9:00pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/13 "2018-04-22T21:00:26Z")
**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. ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 23, 2018, 8:27pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/14 "2018-04-23T20:27:26Z")
**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. ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 24, 2018, 2:07pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/15 "2018-04-24T14:07:59Z")
**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 ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 25, 2018, 6:44pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/16 "2018-04-25T18:44:07Z")
**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. ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 27, 2018, 1:15pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/17 "2018-04-27T13:15:54Z")
**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) ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 29, 2018, 11:34pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/18 "2018-04-29T23:34:41Z")
**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. ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [April 30, 2018, 1:11pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/19 "2018-04-30T13:11:21Z")
**W5D2 - 4/30 - 187.6** Conditioning: 4.5 miles - couldn’t find a watch to time it ---
**Author:** ![AnonND](https://avatars.discourse-cdn.com/v4/letter/a/a3d4f5/32.png) [@AnonND](https://forum.barbellmedicine.com/u/AnonND)\ **Post date:** [May 1, 2018, 6:29pm UTC](https://forum.barbellmedicine.com/t/endurance-template/1441/20 "2018-05-01T18:29:42Z")
**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 [Next page](https://forum.barbellmedicine.com/t/endurance-template/1441.md?page=2)