End of Week Training Update

Friday AM

Ran 10.5mph for 60 seconds and walk 3.3mphfor 60 seconds for 10 minutes. I always finish on an upswing, increasing the incline and speed so I think I finished at 11+mph and 2.0 incline on the last one. Then I did 1-15 minutes of gentle elliptical, I don’t remember exactly.

Friday PM

bench press: worked up to 315×5 This is my worst showing of late on the bench but given the circumstances it’s fine.

conor press: two plates and a quarter per side x 3 x 15 superset with

weighted pullups: bw (~220) + 25 x 3 x 10

supinated pullup: bw x 10

random scoops press on leg press

back braced hanging abs on stall bars: bw x 30

Saturday AM

About two short lengths of Growler push with two hundreds

8 short lengths of Growler push with one hundred, 30 seconds of rest in between, firm

two short trips of rows with 145

one short trip of reverse flies with 45

one short length each way of one arm reverse curls, alternate sides per trip

Basically a ton of random sled work and finished with one set of 30 hanging ab thingies. – NO ab cramps of late.

End of Week Training Update

Finally A Pretty Deese Run

Felt okay this morning hydration-wise and got 3 miles in 24:00 flat on the treadmill, 0.5% incline as always. My right ham was a little tender and my hip is still doing whatever it’s doing but I did a good job of rolling out and made my friend Sarah help me stretch and I feel pretty good.

I broke this one up into four minutes at 7.8mph and one minute at 6.3mph which is an uncomfortably slow jog.

Finally A Pretty Deese Run

Midweek Training Update

Monday PM

Worked up to 505×5 and 405 x 12 conventional deadlift.

weighted pullup: worked up to bw + 75 pounds x 3 x 3 then bw + 25 pounds x 10

3 full trips down and back pushing the sled at a sprint with 100 pounds

random extra work

hanging braced knee raises, bw x 30

Tuesday AM

ran 5 minutes at 7.7mph or something/walked one minute at 3.3mph and 0.5% incline on the treadmill for 21 minutes or so then I stopped and pussed out because I felt like shit. I covered maybe 2.5-2.8 miles.

Tuesday Afternoon

pulled the sled walking forward with a hip belt and 100 pounds for 12 minutes

Tuesday PM

worked up to 185 x 3,3,3.5 military press

pretty sure I didn’t do any extra curls or dips or anything, just sled work

braced hanging abs, bw x 30

Wednesday AM

ran one mile in 7 minutes flat on the treadmill at 0.5% incline

Wednesday Afternoon

This was actually only 45 minutes or so after the run and I drink one of those little kids cafeteria sized half pint cartons of skim milk.

Walked for 10 minutes straight, forward with a hip belt using 70 pounds. I usually do this in rounds, but today I was doing it so gently I just kept going.

Wednesday PM

worked up to 385 x 5,5,7 straight bar squat to a high box, about three fingers above parallel. My hip has been bugging me so I went just a little higher, wore a super loose pair of groove briefs, slathered myself in horse oil and taped my hip.

dragged the sled forward with a hip belt, did 5 lengths of the basketball court with 300 pounds

Upper body sled work:

  • two lengths of rows with 145
  • two lengths of presses with 145?
  • one length of curls with 100
  • one length of extensions with 100
  • two lengths of face pull with 100
  • one length each way of lateral raises with 25
  • 50 reps each direction of neck work with 25
  • carioca a bunch of lengths with 25 to try to get my hip to cooperate

and… one set of braced hanging knee raises, 35 reps


Midweek Training Update

Somebody’s Got A Case Of The Mondays

Since I definitely didn’t get up at any reasonable time to be able to run this morning I just went in at noon and pulled the sled with 100 pounds for 15 minutes in roughly three minute bouts. Then I did 30 reps in each direction of neck work with 25 pounds.

I think this easy sled pulling is doing it’s job as far as better stamina, more lower body strength and faster recovery is concerned but I’m really not sure. I’d be really interested to know what the metabolic cost of this drill is and if it’s comparable to “normal” cardio-type activities. My subjective evaluation would say it’s probably on par with a strenuous walk or an easy jog.

Somebody’s Got A Case Of The Mondays

Saturday Training

I got stuck doing a fitness test today. It basically ate up my whole Saturday and made me so mad I refused to do any other training.

I did 14 pullups, 61 crunches and ran 1.5 miles in 12:10. It was my worst test yet, but I don’t feel too bad because I’ve been overreaching in the gym a little and the track was super short and indoors (20 laps for a mile and a half!).

Subsequently, I didn’t get up in enough time to run today, so I’m going to count last Saturday towards today’s run and do a long stupid one tomorrow. Oorah.

Saturday Training

Friday Run/Restoration/Lift


Ran one minute @ 10.0mph and walked one minute @ 3.3mph for 10 minutes, covering a little over a mile. Then I did 10 easy minutes on the elliptical for no reason at all.


Pulled the sled forward with 100 pounds for 12 trips.


safety bar high box squat: one plate for 10 reps This is some easy extra work I do when I remember. It did not treat my hip well.

bench press: 45×3, 95×3, 135×3, 185×1, 225×1, 275×1, 295×1, 315×1, 350×1,1,2 I got to maybe three board territory before I got stuck on rep three.

leg press chest press: worked up to 3 plates per side and a 25 for 7 reps then did a drop set ith 3 plates down to one plate.

barbell scoops press: worked up to 185 x 14 then did 28 reps with 115

machine high row/face pull: one plate for 12 easy reps

Friday Run/Restoration/Lift

Thursday 01/13 – Boring Training Day – No Lifting


Ran 2 minutes at 8.8 mph then walked a minute at 3.5mph for 8 rounds. That amounted to 2.8something miles in 24:00


pulled ten trips with the sled + 100 pounds, from a hip belt

one full trip of curls, with 45# I think

I also went to hapkido, I hope it didn’t destroy my joints for benching tomorrow.

I’ve also been doing a small amount of extra pullups that I should probably mention. On days when I don’t do pullups as an exercise in my weight workout, I do three submaximal sets of pullups, not to failure and preferably spaced out throughout the day as much as possible. Today I actually got stuck doing all three sets in one session, but if I would have been thinking I could have spaced them out a little.

I started out doing three sets of 8 and I’ve been increasing the reps every couple weeks. I’m up to 12 now, which amounts to 108-144 pullups a week depending on whether I do any on Saturdays.

Thursday 01/13 – Boring Training Day – No Lifting