Sean's Training Log

I started training in late Jan early Feb of 2017 for the first time. I did the NLP and started intermediate training late in the year after a couple resets and got my lifts to:
Squat 370 @9
Bench 225@8
Press 142.5 x5
Deadlift 405x2 @9

2018 training has consisted of another NLP to get back into the swing of things since I took a fairly long break at the end of the year.

I ended squat LP at 325 and started doing HLM - up to 335 right now. Deadlift is still progressing at 390x5 this week, Press is 135 3x5 and Bench is 205 3x5 which are pretty much all PRs so that’s good. My wife and I are training for a half marathon in about 11 weeks so I’m expecting training to be more difficult at some point. I know this is not normal, but I’ve always run with the wife and it’s just something we do until I can convince her that training is more important.

Male
5’10"
196# BW
35" waist and probably 22% BF

I believe I’ve ended LP and now heading into the Bridge.

Squat - 350 1x5 @10
Deadlift 410 1x5 was my best set of 5…did415 for 2
Press 155 1x4, 152.5 3x5
Bench 210 3x5

April 30, 2018
Morning BW 199.4
@Valens Strength

Going to run the bridge leading up to my half marathon

Comp Squat
295 5@6
305 5@7
320 5@8.5
315 5@8

Comp Bench 1ct
185 5@6
195 5@7
200 5@8
200 5@9 guess I overshot a bit and started feeling my triceps a lot more than usual.

Midshin Rack Pull
285 5@ easy
300 5@6?
325 5@7?
340 5@7 but calling it an 8
340 5@8

I’m sure I’ll get better at the rack pulls, but started light knowing it is a new exercise and I didn’t want to beat up my body. I’m a little sore today in the hamstrings and traps because it’s new.

May 2, 2018
Morning BW 198.3
@Valens Strength
2ct pause squats w/o belt
195 4@easy
205 4@easy
230 4@6
240 4@7
250 4@8
260 4@9

Press w/belt
130 5@6? Maybe 7
135 5@7.5
140 5@9

Supp Row
165 8@6
175 8@7
180 8@8
180 8@8

May 3, 2018
Morning BW 198.3
@Valens Strength
Comp DL w/belt
345 5@6
365 5@7
375 5@8
I have a feeling these are going to be fun in the future and having to do them for sets across. This was a lot of volume compared to doing a set of 5 at 405

CGB w/o belt
170 4@6?
180 4@7
190 4@8
200 4@9

303 tempo Squat w/o belt
175 8@7
185 8@8 these are evil

I skipped the @6 because I thought I was doing 5s but was doing 8s so the 175 turned into a 7. I was super out of breath during the set but effort was still @8 but felt like I was drowning. Taking a few extra breaths between reps starting at rep 5

Chins 5,5,5
Dumbbell curls 20 2x12
Ab wheel 2x10

4.5 mile run this morning - 10:52 pace. Felt terrible but my back felt great. I was just tired and normally run in the evenings after the body has had a chance to get moving throughout the day.

8 mile run @ 9:44 pace. Had some ups and downs but generally felt better than I expected. Legs sore this morning.

May 7, 2018
Morning BW 197
@Valens Strength
Comp squat w/ belt
275 5@7
285 5@8 maybe 8.5
280 5@8
280 5@8
Not feeling recovered from the run yesterday

CGB w/o belt
185 4@7
192.5 4@8
202.5 2 sets 4@9

Mid Shin Rack Pull w/o belt
290 7@6
305 7@7
315 7@8
315 7@8
330 7@9 was trying to see if I was BSing the @8. Guess not.

Ab wheel (using the four wheel ab wheel because my shoulder/elbow hates the single wheel ab wheel)
3x10

May 9, 2018
Morning BW 196.6
@Valens Strength
2ct Pause Squat
255 5@7
275 5@8
285 5@9
285 5@9
These felt good today.

Press w/ belt
132.5 5@7
135 5@8
135 5@8
135 5@8
135 5@8

Supp Row
165 8@7
175 8@8
175 8@8
175 8@8

Dumbbell Curls
30 3x12

May 10
Swam 800m

May 11, 2018
Morning BW 199
@Valens Strength

Deadlift w/ belt
345 5@7
365 5@8
355 5@8
355 5@8

Bench 1ct paused w/belt
185 5@7? Maybe 8
195 5@9
185 5@8
185 5@8
185 5@8.5

303 Tempo
165 8@7
175 8@8
175 8@8

8.5 mile run @ 10:04 pace. Left knee and calves have some pain

May 14, 2018
Morning BW 198
@Valens Strength
Comp Squat
265 5@ 6
275 5@7
285 5@8
285 5@8
285 5@8
Squats suck after running but knee felt ok. It was pretty tight when walking this morning.

CGB w/o belt
187.5 4@7
195 4@8
205 4@9
205 4@9.5

Midshin Rack Pull w/o belt
305 7@7
320 7@8
330 7@9
330 7@9

Chins 5,5,5
Tricep overhead extensions 40 3x12
BBCurls 60 3x12
Plank 1 min hold 3 rounds with 30s rest
Ab wheel 5x10

May 16, 2018
Morning BW 199.7
@Valens Strength

2ct Pause Squat w/o belt
260 4@7
275 4@8
290 4@9
290 4@9

Comp Press w/ belt 5 min rest between
130 5@6
135 5@7
140 5@8
140 5@8
140 5@8.5
135 5@9 getting tired

Supp Row
165 8@7
170 8@8
170 8@8
170 8@8

Probably not an @8 but working on keeping my back flatter than previous

A nice hill run of 5 miles @ 10:53 pace. Nice = sucked

May 18, 2018
Morning BW 198.8
@Valens Strength

I found out 5 minutes before getting to the gym that one of my good friends passed away so training was a little hard this morning. Had to step out a couple times, but training helped take the edge off.

Deadlift w/ belt
335 5@6
350 5@7
365 5@8?
365 5@8
365 5@8
Probably could have pushed these a bit more, but feeling ok.

Comp Bench 1ct w/ belt
170 5@6
177.5 5@7
187.5 5@8
187.5 5@8
187.5 5@8
187.5 5@8

303 Tempo w/o belt
160 8@6
170 8@7
177.5 8@8
177.5 8@8.5 should have moved this up in weight but didn’t read the program
185 8@9

Monday Evening, May 21, 2018
9 mile run @ 9:38 pace. Need to push this to 9:08/ for under 2 hour 1/2 marathon

May 22, 2018
Morning BW 197.8
@Valens Strength
Comp Squat
265 5@6
275 5@7 felt easy but think I was a little shallow
290 5@8 at depth
290 5@8
290 5@9
275 5@8

CGB
190 4@7
197.5 4@8
207.5 4@9
207.5 4@9.5
205 4@9

Midshin Rack Pull
310 7@7?
320 7@7.5
335 7@9
335 7@9

May 23, 2018
Morning BW 198.2
@Valens Strength
2ct Pause Squat
225 4@7
245 4@8
255 4@9
255 4@9
255 4@9

Press
125 5@7
130 5@8
130 5@8
130 5@8
130 5@8

Ran 5 miles @ 8:50 -9 min pace which is the fastest I’ve run in a long time. I was hurting but I just kept pushing the pace. I’m going to need to take a few days off because my shins are done. I can’t wait for this half marathon to be over with so I can get back to productive training.

May 25, 2018
Morning BW 199
@Valens Strength

I’m now messing with the program because the hardest week of the bridge is also the week leading up to the half marathon so I’m tapering off the volume to allow my 10 mile run times to be closer to race pace and next week will be really like leg/back training before the actual run. I’ll have to figure out what happens after the race.

Deadlift
340 5@6
355 5@7
375 5@8

1ct Pause bench
172.5 5@6
180 5@7
190 5@8
190 5@8
190 5@8.5
185 5@8
185 5@8

303 Tempo Squat
170 8@7
180 8@8

Monday May 28, 2018

Squat
275 5@6
285 5@7

CGB
185 4@8
195 4@9
195 4@9
195 4@9
195 4@9

10 mile run @ 10:30 pace. My shin splints went away after about 6 miles so hopefully I won’t have to deal with that during the race on Sunday.

Wednesday, May 30, 2018
Morning BW 197
@Valens Strength
Squat
270 5@7
285 5@8
300 5@9

Press
130 4@7
135 4@8
135 4@8
135 4@8
135 4@8
135 4@8

Deadlift
355 5@8
375 5@9

Training during the past two weeks has been less than optimal, but I need to have fresh legs for the race on Sunday so going to skip Friday leg workout.