4/16/08

Modified 5 minute abs:
-Flutter kicks
-Sit-ups
-Flutter kicks
-Sit-ups
-Plank hold

Additional set of 12 GHD sit-ups later in the day, as well as a one minute test after my run in which I got 31 reps.

Run:
10 minutes out, 9:41 back for a total 2.5 mile course. (Slightly better than an 8 minute mile pace, so not outstanding by any stretch.) Will run the same course again in 8 days, ideally in less than 19:41.

In the evening I did the following brief workout:
5 rds of
16kg KB swing, 25 reps
10 squats

Didn't time it, but moved at a steady fast pace throughout. I would be surprised if it took much over 5 minutes to complete.

PTP cycling with light weights for Franklin

Franklin, you asked about my making gains in the deadlift by training with mostly light weights in a PTP format. First of all, in adapting any of these comments to your own training, there is some context to keep in mind. When I began training the PTP deadlifts I already had some history with the lift and had a max of 365. Also, I have consistently trained power cleans, KB swings, weighted pistols and squats on the same days as my deadlifts. This is not a “Party Approved” method and may indeed prove too stressful on many people’s backs, but it has worked well for me.
An example of a deadlifting cycle might look something like what follows. If you REALLY care about knowing exact weights that I have used then my training is all in my blog, but I think this fictional example may be sufficient to answer your question. The cycle below would be based on a max of 400 pounds.

Day 1: 275x5, 250x5 (starting about 68% of 1RM)
Day 2: 280x5, 255x5
Day 3: 285x5, 260x5
… (etc. 5 pound jumps for several days)
Day 7: 305x5, 270x5
Day 8: 315x5, 285x5
Day 9: 325x5, 295x5 (feels heavy, but good)
Day 10: 335x5, 305x5 (feels heavy. I estimate I have one more good day and I want to wrap this cycle up)
Day 11: 375x3, 315x5 (That felt heavy as hell. Tomorrow off.)
Day 12: 285x5, 260x5

OR at day 10 I might have realized that that was as heavy as I want to go, and this is where having some training history and a willingness to be flexible would kick in.

Day 10: 335x5, 305x5 (I got it, but don’t feel good about going up next time)
Day 11: 310x5, 280x5
Day 12: 315x5, 280x5
Day 13: 325x5, 295x5
Day 14: 335x5, 305x5 (much better this time, go for it next session)
Day 15: 375x3, 315x5
Day 16: 315x5, 275x5

Training frequency on the deadlifts would be anywhere from 3-6 days a week for me, with other exercises about once or twice a week each. (See previous posts for examples of my programming.)

Hope this helps. The reason for the bigger jumps near the end of the cycle is because once the weights start to feel heavy I don’t like to hang out in that range for too long. By using big jumps I can cut the length of the cycle and spend the majority of my time lifting lighter weights. Obviously as Pavel has said you have to lift heavy weights sometimes, but too much work in the 80-95% range leaves me drained. Practice with weights in the 65-80% range allows me to get form dialed in with weights that are heavy enough to enforce good form but light enough to allow me to deadlift and train my assistance lifts every day without feeling drained.

4/14/08

5x400m on the track
1. 1:16
2. 1:14
3. 1:19
4. 1:30 (deliberately took it easy after performance dropped on #3)
5. 1:14

Was completely wiped, so 5 minute abs became 3 minute abs. I know it's pathetic, but I felt like I had been put through the wringer.

3 minute abs:
-flutter kicks
-sit-ups
-plank

Got 15 sit-ups.

Stretched out.

All day I have been greasing the groove with 25 push-ups and 5 pull-ups when possible. I have done about 6 sets so far.

4/13/08

Colin, your guesses on the PFT were very close. The events are: 300m run, 2400m run, vertical jump, push-ups with no time limit and sit-ups in one minute. The standards are pretty laughable. I think the 2.4k has to be done in just under 17 minutes, while the push-ups and sit-ups are both below 30 reps. Vertical jump is 16 inches. The 300m run is like 71 seconds. Obviously I could probably hit the standards without even training at all, and I've done very well in the past by just doing my CrossFit type stuff, but this time I want to see how well I can do with a few weeks of specific training.

Today I tried deadlifting 135 and it hurt, so that's still a no go.

Good morning:
3x5 with 135

Weighted pull-ups:
3x5 with 20

KB swings:
3x20 with 16kg

CoC grippers:
Trainer- 3x3 L/R
#1- 1L/2R

4/12/08

I'm sorry for my extended absence Colin. I had an absolutely crazy week at work and was feeling sorry for myself because of my shoulder, so I didn't train at all and ignored this blog. Today I am back with a plan for my PFT training, which as of a few minutes ago is off to a pretty good start.

Here is the plan:
Day 1: Longer run (a touch over 3 miles) and 5 minute abs. GTG with push-ups and pull-ups when a bar is available. Stretch.
Day 2: Weighted pull-ups and DL or good mornings if I am not up to deadlifting. Kettlebell work and light pressing as I am able. GTG same as day 1. Stretch.
Day 3: Speed work on the track and 5 minute abs. GTG same as day 1. Stretch.
Day 4: Off. Optional 1 mile run and stretching.
Day 5: 20 minute run. (On the first of these I will turn around at the 10 minute mark adn strive for a negative split on the return trip. On the 20 minute runs that follow I will use the same turnaround point and try to see how fast I can complete the same distance.) 5 minute abs. GTG same as day 1.
Day 6: Same as day 2.
Day 7: Same as day 3.
Day 8: Same as day 4.

I will go through this 8 day cycle 4 times before the PFT and will have about a 3 day taper.

Today's run was about 5.37 km according to runthere.com
I completed it in 28:53, which is not fast at all.

5 minute abs consists of 1 minute of each of the following exercises.
-Flutter kicks
-V-ups
-Rowers (hard to describe)
-Sit-ups
-Planks (static hold on elbows and toes)

I will just try to keep moving on the first 3. I would like to get the sit-ups up to 29 (the standard for the test) but today I got just 14. The plank I held for the full minute.

4/6/08

3 rounds of:
10 pull-ups
20 sit-ups
20 push-ups

Need to back off the push-ups. My shoulder is pretty tender.

4/5/08

Push-ups:
4x20

DH pull-ups:
3x10

GHD sit-ups:
3x15

Ran 8x200m on the track, starting a new effort every 2:30. These were all consistent at about :35, so I was getting about 1:55 recovery between efforts.