50 Weeks

narwog81

5km hill run - 25.50

Avg HR - 132

Avg Pace - 5.11


Altitude 850m (all runs til June)

Alf Veedersane

Do you mind me asking what run you're targetting? Good solid runs,by the way!

narwog81

Strongman session

30secs each station

5x
50kg farmers walk
Tyre flips
Burpee pull-ups
60kg Deadlift

5x
50m 50kg prowler push (4 high, 1 low)

1x
100m 50kg prowler push (high)

narwog81

Alf Veedersane wrote: »

Do you mind me asking what run you're targetting? Good solid runs,by the way!

Cheers, I don't really have a target right now, just doing some easy base work to drop a few kilos and keep my cardio ticking over, trying to run ~30km per week, I'll kick off some proper running in about 8 weeks time and up the mileage, goals will be:

@ 82+kg BW

<11.45 3.2km
<19min 5km
<39.30 10km
<90min Half marathon

Alf Veedersane

Jesus, some impressive targets there. If your easy runs are 4.30ish per km, then you've some solid groundwork put in there.

narwog81

Alf Veedersane wrote: »

Jesus, some impressive targets there. If your easy runs are 4.30ish per km, then you've some solid groundwork put in there.

I work off the McMillan running calculator to assess my easy,pace and tempo times, find its a really good tool.

I was running those times about 18months ago but series of injuries and work stuff has meant I'm a long way from there now, I generally find my running times are more a function of my current weight than anything else!!

narwog81

1.8

15min foam roll - quads, calves, IT band

Hip flexor stretch
3x1min plank

3x10 lying side leg raise
3x10 glute bridge
3x10 cook hip lift

3x10 supermans
3x10 lying side clam
3x10 BW SLDL

3x10 20kg DB side bend
3x10 20kg single leg row
3x10 7.5kg push up and row

narwog81

5km pace run - 22.45

Avg HR - 153

Avg Pace - 4.32

narwog81

ME Upper #2

3x10 band pullaparts
3x10 scap push-ups
3x10 12kg KB swings

A Bench
1x10 20kg
1x10 50kg
1x10 60kg
1x8 70kg
1x5 80kg
1x5 95kg

B DB Inc Bench
2x15 30kg
1x10 30kg

C1 4x10 75kg BB Row
C2 4x12 plate 5 face pulls

D1 4x10 20kg DB Curl
D2 4x10 75kg BB Shrug

narwog81

5km easy run - 23.40

Avg HR - 146

Avg Pace - 4.43

Session 2

2x10 pull-ups
3x5 wide arm pull-ups (band)

Core session

narwog81

6km easy run - 28.58

Avg HR - 144

Avg Pace - 4.49

narwog81

3x10 band pullaparts
3x10 inverted rows
3x10 scap push-ups
3x10 10kg plate chops

Bench
1x10 20kg
1x10 50kg
4x12 70kg

Military Press
1x10 20kg
4x10 42.5kg

4x10 BW Chin-ups
4x12 plate 5 face pulls

3x10 80kg BB Shrugs
3x12 20kg DB curls

narwog81

6km hill run - 29.05

Avg HR - 147

Avg Pace - 4.50

session 2

1.8

20min foam roll - quads, calves, IT band

3x10 lying side leg raise
3x10 glute bridge
3x10 cook hip lift

3x10 supermans
3x10 lying side clam
3x10 BW SLDL

3x10 22.5kg DB side bend
3x10 22.5kg single leg row
3x10 7.5kg push up and row

narwog81

Strongman session

30secs per station

4x
80kg Deadlift
25kg plate farmers walk
16kg KB clean and press
Chin-ups
10kg box set ups
50kg BB row
25kg KB swings

6x
50kg 25m prowler push (3 high, 3 low)

session 2

7km easy run - 35.45

Avg HR - 140

Avg Pace - 5.06

narwog81

1.9

ME Upper #3

3x10 face pulls
3x10 scap push-ups
3x10 12kg KB swings
3x10 pass throughs

A Bench
1x10 20kg
1x10 60kg
1x10 70kg
1x6 80kg
1x5 97.5kg

B DB Inc Bench
2x15 30kg
1x10 30kg

C1 4x10 80kg BB Row
C2 4x12 7.5kg DB cleans

D1 4x8 22.5kg DB Curl
D2 4x10 80kg BB Shrug

session 2

Core

narwog81

Tabata row - 991m

5km easy row - 20.10

Avg Pace - 2.01

session 2

20min foam roll - quads, calves, IT band

3x12 lying side leg raise
3x12 glute bridge
3x12 cook hip lift
3x12 supermans
3x12 lying side clam

3x6 12kg KB SLDL & row
3x12 12kg KB goblet squat
3x6 12kg KB reverse lunge

narwog81

Core session

Deadlift 1RM

60x10
80x5
100x3
120x3
140x2
160x1
170x1

narwog81

5km easy run - 23.15

Avg HR - 153

Avg Pace - 4.39

session 2

3x10 band pullaparts
3x10 inverted rows
3x10 scap push-ups
3x10 10kg plate chops

Bench
1x10 20kg
1x10 50kg
4x10 72.5kg

Military Press
1x10 20kg
4x10 45kg

4x10 +5kg Chin-ups
4x12 plate 7 face pulls

3x10 80kg BB Shrugs
3x8 22.5kg DB curls

narwog81

5km easy row - 19.34

Avg Pace - 1.57

narwog81

20min stretch and roll

3.30min front plank

6x500m row w/ 2min rest

1.44 avg

1.35
1.39
1.44
1.45
1.44
1.44

narwog81

Strongman session

12mins working time

30sec each station

4x

10kg DB clean and lunge
10kg powerbag box step ups
Burpee pull-ups
40kg push press
60kg Deadlift

3x
10 tyre flips
30 hammer swings on tyre (15 each side)

7 x 50kg 50m prowler push (6 high, 1 low)

narwog81

1.10

ME Upper #4

3x15 scap push-ups
3x15 12kg KB swings
3x15 band pullaparts

A Bench
1x10 20kg
1x10 50kg
1x10 70kg
1x8 80kg
1x5 90kg
1x4 100kg

B DB Inc Bench
3x15 30kg

C1 4x12 80kg BB Row
C2 4x12 plate 7 face pulls

D1 4x10 22.5kg DB Curl
D2 4x10 80kg BB Shrug

session 2

Core

narwog81

Fitness test

Agility test - 16.85

Cadence push-ups - 43

Cadence sit-ups - 38

Plank hold - 4.15

Bleep test - 11.0

narwog81

RE upper

3x10 band pullaparts
3x10 scap push-ups
3x10 10kg plate chops

Bench
1x10 20kg
1x10 50kg
4x10 75kg

Military Press
1x10 20kg
4x10 47.5kg

4x10 +7.5kg Chin-ups
4x12 plate 8 face pulls

3x10 80kg BB Shrugs
3x10 22.5kg DB curls

narwog81

Core session

narwog81

6km easy run - 28.06

Avg HR - 153

Avg Pace - 4.41

session 2

Meant to go foam rolling but instead ended up doing

Bench
1x5 80
1x5 85
1x3 87.5
1x3 100
1x1 110

Weighted Chin-ups
1x10 BW
1x5 +15kg
1x1 +20kg
1x1 +30kg
1x1 +35kg
1x1 +40kg
1xF +50kg

Military Press
1x10 20kg
1x8 40kg
1x5 50kg
1x2 60kg
1x1 70kg

narwog81

45min roll and stretch

3x10 supermans
3x10 lying side leg raise
3x10 side clam
3x10 glute bridge
3x10 cook hip lift

Prowler

10x
50m 50kg push (7 high, 3 low)

3x
50m 50kg drags

2x
50m 130kg drags

session 2

5km easy run - 24.05

Avg HR - 140

Avg Pace - 4.49

narwog81

1.11

30mins roll and stretch

Squat
1x10 20kg
1x8 60kg
1x5 80kg
1x3 100kg
1x1 110kg
1x1 120kg
1xF 130kg

Core session

All well below parallel, probably would have made 130 if I had stopped at 90. Knee didn't feel strong or healthy but no pain at least.

narwog81

ME Upper #5

3x15 scap push-ups
3x15 12kg KB swings
3x15 band pullaparts

A Bench
1x10 20kg
1x10 50kg
1x10 70kg
1x6 80kg
1x4 90kg
1x4 102.5kg

B DB Inc Bench
3x10 32.5kg

C1 4x10 85kg BB Row
C2 4x12 plate 8 face pulls

D1 4x12 20kg DB Curl
D2 4x12 85kg BB Shrug

narwog81

GOAL mile