50 Weeks

narwog81

A1 3x12 side plank row
A2 3x12 TTB

B1 5x30 10kg Russian twists
B2 ATG Squats w/ 3sec pause
1x3 80kg
2x3 90kg
2x3 100kg

Tabata row - 840m

Avg pace - 1.35

session 2

6km easy run - 28.10

Avg HR - 131

Avg Pace - 4.42

narwog81

Stretch & roll

A1 5x20 band pullaparts
A2 5x15 Swiss ball curls

B1 5x8 27.5kg DB Pushpress
B2 5x12 ring rows

5x
5 ring rows
10 60kg Deadlift
15 push-ups

Time: 5.25

narwog81

3.2km pace run - 12.30

Avg HR - 139

Avg Pace - 3.55


Planned 5km but hamstring tightened so called it at 2miles.

narwog81

Apr 11

6km easy run - 27.25

Avg HR - 137

Avg Pace - 4.34

narwog81

Stretch & roll

A1 Deadlift
1x10 70kg
1x8 100kg
1x5 140kg
2x5 160kg
2x3 170kg

A2 5x30 v-ups

B1 5x10 85kg Bench
B2 5x90secs front plank/side plank

C1 3x8 22.5kg DB lunges
C2 3x10 BW chin-ups
C3 3x10 BW dips

session 2

6km pace run - 25.35

Avg HR - 146

Avg Pace - 4.16

narwog81

15km loaded walk - 2.36

Backpack w/ 55lbs

Avg pace - 10.30min/km

narwog81

Changing the training plan up slightly, going 3 days on and 1 recovery day.

Plan includes 1x upper body strength, 4x Crossfit, 2x loaded walks, 2x pace run, 2-4 easy/recovery runs and as much stretching and rolling as possible.

6 weeks of hard work, 2 sessions most days and then a 3 week break for holidays and recovery before specific training beginning end of June.

narwog81

2.3.1

Stretch & roll

A Bench
1x12 20kg
1x10 60kg
1x10 70kg
1x8 80kg
1x6 90kg
1x5 102.5kg

B 2x20 22.5kg DB Floor press

C1 4x12 80kg T-bar rows
C2 4x12 plate 8 face pulls

D 4x12 100kg BB Shrugs

E1 4x12 17.5kg DB Zottman curls
E2 4x10 ab wheel roll outs

session 2

5km easy row - 19.25

Avg pace - 1.56

narwog81

6km pace run - 25.22

Avg HR - 148

Avg Pace - 4.13

session 2

A1 3x10 TTB
A2 3x10 side plank row

B1 5x10 20kg back extension

B2 Squat
1x10 20kg
1x10 60kg
1x5 100kg
1x5 105kg
1x5 110kg
1x5 115kg
1x3 120kg

narwog81

A1 5x20 band pullaparts
A2 5x12 BW dips

B1 5x20 Swiss ball curls
B2 5x8 60kg BB Pushpress

'300'
25 pull-ups
50 60kg Deadlift
50 push-ups
50 24" box jumps
50 20kg floor wipers
50 16kg KB snatches
25 pull-ups

Time: 13.05

narwog81

6km easy run - 29.36

Avg HR - 129

Avg Pace - 4.56

session 2

30min stretch & roll

Row interval
10x
17 hard pulls/ 5 easy pulls

8.05

2100m

narwog81

8km easy run - 36.34

Avg HR - 135

Avg Pace - 4.34

session 2

A1 5x8 90kg Bench
A2 5x30 v-ups

B1 5x8 50kg BB Lunges
B2 5x12 BW chin-ups

21-15-9
30kg BB Thrusters
20kg KB swing
Push-ups

Time: 5.45

narwog81

Stretch & roll

A1 5x30sec front plank/side planks
A2 5x10 single leg glute bridge

B Deadlift
1x10 60kg
1x10 100kg
1x5 140kg
1x5 160kg
*straps*
1x5 170kg PR
*belt*
1x3 180kg PR
1x1 200kg PR

C1 5x20 BW Dips
C2 5x10 Ab wheel rollouts

narwog81

18km loaded walk - 3.20

Backpack w/ 55lbs

Avg Pace - 11.10min/km

narwog81

2.3.2

A Bench Press
1x15 20kg
1x10 60kg
1x6 70kg
1x5 80kg
1x4 90kg
1x3 100kg
1x5 107.5kg PR
1x14 82.5kg
1x10 82.5kg

B 2x20 20kg Inc DB press

C1 4x12 60kg BB row
C2 4x12 7.5kg DB power clean

D 4x12 40kg DB Shrugs

E 4x12 15kg Inc DB curl

session 2

6km easy run - 29.17

Avg HR - 125

Avg Pace - 4.52

session 3

45min foam roll and core

narwog81

Stretch & roll

A1 5x10 ring rows
A2 5x10 side plank band rows

B1 5x3 110kg ATG squat w/ 3sec pause
B2 5x10 TTB

21-15-9
100kg Deadlift
40kg Pushpress
Push-up

Time: 8.08

narwog81

5km easy run - 24.30

Avg HR - 123

Avg Pace - 4.54

narwog81

Stretch & Roll

A1 5x20 band pullaparts
A2 5x8 65kg BB Pushpress

B1 3x90sec front/side planks
B2 5x10 60kg RDL

5-10-15-10-5
Calorie row
25kg KB swing
Squat
Hand release push-up

Time: 6.15

session 2

6km easy run - 28.20

Avg Pace - 4.43

narwog81

Stretch & Roll

A1 Military bench press
1x14 82.5kg
1x12
1x10

A2 3x50 V-ups

B1 Deadlift
1x10 60kg
1x8 100kg
1x5 140kg
*straps*
1x5 160kg
*belt*
1x5 180kg PR

B2 3x15 BW Dips

21-15-9
500m row
20kg weighted sit-ups
10kg DB thrusters

Time: 12.20

narwog81

5km easy row - 19.23

Avg Pace - 1.53

session 2

Stretch & roll

A1 3x10 50kg BB Lunges
A2 3x41 sit-ups

B1 5x10 BW pull-ups
B2 5x10 ab rollouts

C1 3x12 10kg DB renegade rows
C2 3x15 plate10 ab pull downs

D1 3x15 15kg back extension
D2 3x12 plate10 triceps pushdown

narwog81

2.3.3

A Bench
1x10 20kg
1x10 60kg
1x6 70kg
1x5 80kg
1x4 90kg
1x3 100kg
1x5 110kg PR
1x12 82.5kg

B 2x20 24kg DB Inc Bench

C1 4x12 70kg BB row
C2 4x12 8kg DB clean

D 3x12 20kg DB curl

narwog81

Stretch & roll

A Squat
1x10 20kg
1x8 60kg
1x6 80kg
1x4 100kg
1x3 110kg
1x2 120kg
1x1 135kg
1x1 140kg PR

B1 3x12 TTBs
B2 3x12 side plank row

narwog81

Stretch & Roll

5km easy run - 24.29

Avg Pace - 4.53

20 strict pull-ups

5x1 ring muscle ups

session 2

Stretch & Roll

A1 Military Bench
2x12 70kg
1x15 82.5kg

A2 3x20 band pullaparts

B1 3x12 50kg RDL
B2 3x12 ab wheel rollouts

C1 3x10 50kg Pushpress
C2 3x15 plate15 ab pull down

urabell

narwog81 wrote: »

2.3.2

A Bench Press
1x15 20kg
1x10 60kg
1x6 70kg
1x5 80kg
1x4 90kg
1x3 100kg
1x5 107.5kg PR
1x14 82.5kg
1x10 82.5kg

B 2x20 20kg Inc DB press

C1 4x12 60kg BB row
C2 4x12 7.5kg DB power clean

D 4x12 40kg DB Shrugs

E 4x12 15kg Inc DB curl

session 2

6km easy run - 29.17

Avg HR - 125

Avg Pace - 4.52

session 3

45min foam roll and core

I'm pretty strict on training and commitment but, and I'm not trying to sound smart but where the f*ck do you find 45 minutes in your day for foam rolling?

Saying that you're training regimen is commendable, fair play to you

narwog81

urabell wrote: »

I'm pretty strict on training and commitment but, and I'm not trying to sound smart but where the f*ck do you find 45 minutes in your day for foam rolling?

Saying that you're training regimen is commendable, fair play to you

Had a day off work! Should probably do more foam rolling and less benching to be honest...

narwog81

6km easy run - 27.45

Avg Pace - 4.37

5x1 muscle ups

narwog81

8x500m interval row

Avg Pace - 1.42

Level 7

narwog81

Bench Press comp

Weighed in 2 hours before the comp at 81.5kg

Warm up to 110kg x2

1RM paused bench

Lift 1: 115kg
Lift 2: 120kg fail
Lift 3: 120kg PR

Max reps @ BW Military Bench (legs raised)

13 reps


Winner of the 80kg+ category did 145kg 1RM and 25 reps

Happy enough, first competition, didn't feel comfortable at all, possibly should have tested the weight loss, normal weight is ~85kg, morning weight today was 83.7 and hit the sauna to 81.5kg, happy with the paused 1RM PR, good event.

narwog81

2.3.4

A Bench
1x10 20kg
1x8 60kg
1x6 80kg
1x5 90kg
1x4 100kg
1x3 112.5kg PR
1x8 100kg

B 2x20 22.5kg Inc DB Bench

C1 4x12 80kg BB Row
C2 4x12 7.5kg DB clean

D1 4x12 40kg DB Shrugs
D2 4x12 20kg DB Curls

narwog81

Tuesday

Squats

1x10 20kg
1x10 60kg
1x8 80kg
1x6 90kg
1x5 100kg
1x3 110kg
1x2 120kg
1x1 130kg
1xF 140kg

Hamstring didn't feel good so bailed at 140, called it a night at that and will rest.