Crank It - Marathon to Powerlifting in One Year
Bench Heights Rise to 130!!! My Wt=118

New Max 130!  Attempted 145 and made it 3/4 the way.  Got to work on lats!

Track:  800 warm, 16x100m all out, 800 cool, stretch

Lift:

  • Bench:  1x6x46, 1x3x85, 1x3x105, 1x1x130, 1x1x145 (attempt), 1x9x95 (till fatigue)
  • DB Incline:  3x8x35
  • Tricep pushdown:  3x15x90
  • DB Row:  3x10x35
  • Shoulders:  4 exercises - 3x10x8
  • Abs:  rotate 5x30sec. each - scissors, toe touch, plank
Friday Workout - Love those DE Deads

Conventional Deads today - 40%!  Fast and Reset each one!  Felt awesome!!!

5:30 AM:

  • Track Sprints
  • dynamic warmup
  • half mile jog with 3 warm up striders 
  • 8x200 m 
  • half mile cool down

PM:

  • Front Squat:  5x6x70
  • Dead:  6x5x105  fast and reset
  • Ham Curl:  5x6x55
  • Han Clean:  6x5x70
  • Low Back - Hyper:  3x15
  • Conditioning:  5 sets of 60 secs - rotate: #25 Swing, #20 Yoke, #20 Front squat
  • Abs:  4 sets x 30 sec. - rotate:  plank, side plank, suitcase
Monday-Friday workout. Great Push Press Again!

Monday:

AM:

  • Track:  12x200m

PM:

  • Bench:  1x5x45, 1x5x65, 1x5x85x 5x5x95  (85%)
  • Press Assist:  DB:  1x3x35, 2x7x30  (should’ve started with 30#)
  • Tricep Push down on Fat Bar:  3x15x25
  • Floor Row:  1x12x45, 1x7x70, 1x10x60  (again wrong on the weight)
  • Shoulder:  4x10x8  four exercises
  • Upper Conditioning:  5x60sec.  ropes, burpees, inverse trx, DB Shrug 20#
  • Abs:  5x30sec rotate:  toe touch, heel raise, swims

Tuesday

AM:

  • Spin 60 minutes

Wednesday

AM:

  • Roll and Gentle Yoga for 45 minutes

PM:

  • Squat:  up to 5x5x135  (remember to do it fast)
  • SUMO (fast):  5x5x135
  • GHR:  5x10x10
  • Conditioning:  5x60 sec.  Prowler, KB Swing, Bosu Ball Squat, Kossacks
  • Reverse Hyper:  decline 3x15x90
  • Abs:  5x30 sec. rotate:  T-Twist, Bike, Superman

Thursday

AM:

  • Spin

Friday

AM:

  • 10 x rotate:  jumprope for 2 minute, 10 burpees, 8 KB Windmills each side

PM:

  • Bench:  1x10x45, 10x6x55 (pause and fast)
  • *****Push Press:  1x6x55, 5x6x90  Last time 3 sets.  Today 5 sets.  (YAHOO!!!!!!)  Hit my nose, though!  Ouch and collar bone all red and little bruised.  The price of increasing weight!!!  Next time I’ll wear a sweatshirt.
  • Tricep DB Overhead:  3x10x15 single each arm then 3x20x15 both arms
  • Pull down lat. Move:  1x15x70, 3x10x80
  • Assisted Pull Up:  5x6x30
  • Lat SH and Rear Delt superset:  3x15x8
  • Upper Conditioning 5x60 sec. Rotate:  2KB #10 Snatch, KB #25 Swing, 2KB #10 High Pull, KB 25# Yoke
  • Abs:  5x30 sec. Rotate:  Toe Touch, Heel Raise, Swims

Exhausted tonight from this workout…it’s a good thing!

Friday-Tues Workout - 90# Push Press & 145# Floor Press

Friday:

AM

  • 20x100 m.  Was very sore from that dead workout the other day.  Posterior body sore from rhomboids to gluts.  Not Low Back or spinal at all.  Muscular

PM

  • Floor Press:  10x4x65 fast
  • Push Press:  1x6x65, 1x6x80, 1x6x90  First time at 90#!!!  Yahoo-Felt Great!
  • Tricep Skull:  3x15x20
  • Superset:  Lat Pull Down 3x10x85 and Pull Up (assisted) 3x6x30
  • Non-press Shoulder:  3x12x8
  • Rear Delt:  3x10x8
  • Conditioning:  5x60sec. each  Rope, KB Swing 25#, TRX rear, Yoke #25
  • Abs:  5x30sec each  Flutter, heels up, ABD-ADD

Saturday

AM

  • Run 3.5 miles

PM

  • Box Squat - Fast:  8x4x90
  • SUMO - 6x5x160
  • Ham:  5x8x40
  • Snatch 3x10x45  (Really feel extension in the hips)
  • Hyper:  3x15
  • Abs:  5x30sec.  heel raise, windshield, scissors, superman

Sunday

AM

  • Bike - 30 min.  lactic acid wash
  • Sauna - 20 min

Monday

AM

  • 4 sets of:  200 m + 30 Box Jumps + 40 Rear Runners Lunges + 50 Sit Ups

PM

  • Floor Press:  1x5x45, 1x5x65, 1x3x85, 1x3x95, 1x3x105, 1x3x115, 1x3x125, 1x2x135, 1x2x145
  • Assist Floor:  6x5x95 (concentrate on lats)
  • Dips:  1x10, 2x15, 1x12
  • Face Pull:  3x10x85
  • Shoulder:  3x10x8
  • Conditioning:  5x60 sec. each - 2KB Snatch, 2KB Swing, 2KB Hi Pull, 2KB Push Press

Tuesday

AM

  • Spin:  60 minutes
  • Stretch

Happy with my Push Press of 90#.  That was the first attempt at that weight.  Next time I’ll try for 2 sets.  Also, really happy with my Floor Press.  Today, being Tuesday, I can certainly feel it!!! 

This Week Nutritional goal is to drop .5 pound to get to 116.  I am 116.5 right now.  I have 4 weeks til my powerlifting meet.  Carb cycling with 5 days of low carbs, One Medium Carb day and One High Carb Day.  My highest carb day will be Wednesday and my medium carb day will be Saturday.

Tues-Friday Workout-LOVE SUMO

Monday Night - Chiropractic Adjustment

Tues

AM:  

  • Pain Free Exercises
  • Spin 80 min.

Wed

AM:  

  • Pain Free Exercises
  • Yoga 1 hour 15 min.

PM:

  • Low Squat with Yoke Bar:  1x5x55, 1x5x70, 1x3x115, 1x3x150  (No Problem - so what happened a couple weeks ago)  :/
  • SUMO:  5x5x145
  • Ham:  RDL  3x5x145 (focus on heels)
  • Pull Through:  3x15x70
  • Heavy Shrugs:  3x20x40 superset with Biceps:  3x15x15 (just to parallel)
  • Lower Conditioning:  5x60sec.  prowler, wall sit (wide knees), single KB 25#, wall squat with red band
  • ABS:  scizors, bike, plank

SUMO felt sooooo awesome!  I just love it!  

Thurs

AM

  • Spin Sprints 80 minutes

PM

  • KB Single Floor Press:  5x6x25
  • Overhead Press Posterior:  3x4x55  Push Press:  3x4x75
  • Tricep dips with legs up:  3x15
  • Lat with assist:  1x6x30, 3x8x35
  • lateral Shoulder:  3x15x8
  • rear delt:  3x15x8
  • Abs:  chop and lift

Friday

AM

  • Sprints  8x200m, 4x100m
PM
  • Low Box Squat:  6x5x75
  • SUMO Dead:  5x5x145
  • Ham Curls:  6x8x80
  • Snatch:  1x8x45, 3x3x65  Practice with PVC.  Focus on extension of hips
  • Low Back Hyper:  3x15
  • Abs:  Ball - Chop, top abs, low abs
SAT - OFF

Hotel workout

No bar bells here.
DE Chest:
DB chest: 10x3x27.5
Used compact cable system with bar for push press: 3x7x65
Lat: DB singles 5x6x40
Pull Up: 3x5
Tricep: cable push down. 3x10x45
Chop and lift: 5x6x45. X 25

No ropes or kettlebells so used treadmill:
Hill at 9%, speed at 6.9. 20 seconds
Rest 10 seconds
Repeat!!!

Track Update…Successful

Going to bed at 10 was key.  Automatically woke up at 5 anyway.  

I’ll be doing it more often!  It was a beautiful morning!

Striders:

  • 16 x 100 m.
  • Walk the curve, run the straight
Sprints on Track 6 AM Tomorrow…

Ok - I am trying to psych myself up for this.  I haven’t done a 6 am workout in about 3 months!  Granted back then it was warmer and if I remember correctly I had dim light! And I was “training”, so even if it was early or dark or cold - it didn’t matter. 

Already laid out my layers of UA cold gear, fleece headband, gloves, 2 pairs of socks and jacket.

Here I go, think positively………Knowing me, I may totally fall in love with the workout and begin mornings sessions again!  Broad Street sign up is soon and by the end of Feb. I have to begin some regular track work again.  So, maybe my Chiropractic buddy and I will make a routine of early morning sprints!

  • How’s that for psyching myself up :)
LOL!!!!

LOL!!!!

There is something about the word “FINISH”.

There is something about the word “FINISH”.