Jim Madden's Training Log -I'm Trying to Get Strong and Fast

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Jim Madden
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Jim Madden's Training Log -I'm Trying to Get Strong and Fast

Postby Jim Madden » Thu Nov 21, 2013 12:40 pm

A couple of the regulars in the Strength and Conditioning forum expressed an interest in my training log, so here it is.

Just to give some context, I'm forty years old and I have a pretty sedentary job ( college professor), though I've trained in one way or another my whole life. Last April I hd a very successful powerlifting meet, but I put on twenty pounds (I competed at 238)in the process and I felt like crap. I cut out the barbell stuff from July to October and focused on running, kettlebells, bodyweight exercise, and my weight is down to 191. However, I also found that I'm still dead lifting well over 500. My plan now is to try to maintain a >450 SQ, >300 BP, >500 DL, >200 MP, <6.00 mile, <21.00 5K, <45 10K, <200 BW.

My basic training approach is to work with a two on/one off template as follows:

Day 1
SQ: 75-85% (of a 90% training max)/3-5 reps x 3-10 sets
BP: 75-85/3-5x3-10
Pull-up variation
Heavy abs
Finisher

Day 2
5-7 mile run

Day 3 Off

Day 4
DL: 75-85/3-5x3-10
MP: 75-85/3-5x3-10
Pull-up variation
Heavy abs
Finisher

Day 5
50, 100, 200, 400, 800yd intervals or hill sprints

Day 6 Off

What follows is the last couple weeks of my training on this template (which includes a transition from 75% to 85% on the barbell work).


11/2: 5K race, 21.17(hilly, cross country course)

11/5
DL: 355/5x7. (90 sec breaks)
MP: 135/5x7
Close Pull-Up: 57 total
50 Burpees

11/6
Three mile run, 400yd jog - 800yd sprint. The splits on the sprints were 3.04, 3.08, 3.09, 3.09. The first sprint is a PR tie (though that's still slow compared to my mile PR), and the last three are OK times. I'm pretty surprised that I came out of the gate fast, and I'm also surprised I didn't crash. Nice.

I finished with two rounds of the following circuit:
(Get Ups - 50 yd bear crawl - leg raise - 50 yd jog - bicycle - 50 yd bear crawl - sit-ups- 50 jog)

11/8
SQ: 305/5x8
BP: 190/5x8
Fat Gripz PU: 3x10
Ab Wheel: 20x3
Prowler: 90/40x2, 180/40x2, 270/40x2, 180/40x2, 90/40x2

11/9
6.5 mile run, 51:12. I was at 47:40 at the 6 mile point, which is a pretty substantial PR for that distance.

11/11
DL: 355/5x7
MP: 135/5x10
PU: BW+55/3x5
Behind the Neck PU: 5x5
Sit-Up:10KG/20x3
Grippers
Prowler: 180/40x6(45 sec breaks)

11/12
Mound Street Hill (about 1800yd up the MO River bluff): Sprint up – 10 Burpees — jog down, no breaks x 10

I'm ready for the faculty meeting now.

11/14
SQ: 305/5x10
BP: 190/5x10
Pull/Chin-Ups: 88 total
Sit-Up: 10KQ/20x3

11/15
6 mile run: 47.02

That's a 38 second PR over the record I set last week on my flat course, but today I was running my hilly course. Wow!!!! The plan was to take it easy because of last night's SQ stupidity, but I guess that didn't workout.

11/17
I moved the barbell lifts up to 85%:

DL: 405/3x6
MP: 155/3x7
Pull-Up: BW+ 55/3x7
Inch DB Rows, weighted Sidebends, etc. x whatever
Prowler: 90/40x2, 180/40x2, 270/40x2, 180/40x2, 90/40x2

11/18
400 yd intervals (jog 400-sprint 400): 1.23 (PR), 1.21 (PR!!!), 1.24, 1.24, 1.28, 1.26

50yd sprint x 5

Circuit: (Sit-ups- Bear crawl 50y - sit ups - run 50 - sit ups- bear crawl 50 - sit ups-run 50) x 2

11/20
SQ: 345/3x7 (90 sec breaks)
BP: 205/3x7 (supersets with PU)
Commando PU: various sets, 50 total
Fat Gripz PU: 5x5
KB SW: 55/184 (5 min)

11/21
7 mile run, 53.04

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Nails
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Location: Essex, UK

Re: Jim Madden's Training Log -I'm Trying to Get Strong and

Postby Nails » Thu Nov 21, 2013 5:22 pm

Very interesting. Your goals sit very nicely alongside mine right now so I will be following along with baited breath. Keep up the good work.
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Jim Madden
Posts: 245
Joined: Fri Apr 25, 2008 8:21 am
Location: Kansas

Re: Jim Madden's Training Log -I'm Trying to Get Strong and

Postby Jim Madden » Fri Nov 22, 2013 4:01 am

Nails -- I've only been working with this template for about six weeks, but so far it's going exceptionally well and I've learned a lot. Here are my primary take-aways so far:

(a) Although I won't say the notion of overtraining is empty (I'm no expert), what I thought constituted overtraining for me was far less than what I can really handle. (My point here is not to open the overtraining debate, but to show a bit of recently acquired self-knowledge.) I've been doing some pretty high volume SQ and DL (typically 60-100 reps of each at 75-85% intensity within a given seven to eight day period), and thus far I'm having zero trouble recovering (and the same for BP, MP, and pull-ups).

(b) Likewise, I expected having trouble mixing running hard and lifting hard, but so far that's not a problem. For example, last week I hit a PR in my six mile run only about fifteen hours after doing 50 reps of volume at 75% in both the SQ and BP (plus pull-ups). Earlier this week I ran a PR 400yd sprint about fifteen hours after I did 18 reps of volume at 85% on the DL and 21 reps at 85% on the MP (plus heavy pull-ups). Of course these are medium intensity percentages based on a conservative training max, but I would have thought this combination of high volume barbell work and running progress to be at best highly unlikely. We'll see what happens when, after Christmas, I move to a lower volume-higher intensity approach to my barbell work (I"m going to transition from Wendler's 75-85 Volume template to his Beyond 531 - Training Maximally template.)

(c) Finally, it's a lot easier to keep my weight stabilized while I'm still eating enough to sustain both the barbell work and the running. I've been at a nice even 191 for the last several weeks, even though I've added in a bunch of calories. So far so good.

Jim Madden
Posts: 245
Joined: Fri Apr 25, 2008 8:21 am
Location: Kansas

Re: Jim Madden's Training Log -I'm Trying to Get Strong and

Postby Jim Madden » Fri Nov 22, 2013 12:12 pm

11/22
Today really should be an off day, but tomorrow my kids have a swim meet, which means getting my DL/MP in will be complicated. Also, we usually do pizza and a movie with the kids on Friday nights, which counts as my one cheat for the weak, but I hate to do that on a day I don't workout. Thus, to simplify things, I just did the following quick circuit and I'll take tomorrow off (and DL/MP Sunday):

(Backward sled drag/90lbx40yd-Divebombers/15-Hanging Leg Raise/8)x5, 60 sec breaks.

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Nails
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Re: Jim Madden's Training Log -I'm Trying to Get Strong and

Postby Nails » Fri Nov 22, 2013 8:08 pm

It's really quite spook how similar your views are to mine. Your approach isn't hugely different to mine either. I guess after years of lifting you learn how to push your limits and work capacity.

It's nothing like you but I've got a 7.5km assault course coming up in February. As a previous non-runner it's a bit of a shock to the system.
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Jim Madden
Posts: 245
Joined: Fri Apr 25, 2008 8:21 am
Location: Kansas

Re: Jim Madden's Training Log -I'm Trying to Get Strong and

Postby Jim Madden » Sun Nov 24, 2013 12:16 pm

11/24
DL: 405/3x10 (90 sec breaks)
MP: 155/3x10
PU: 55/3x5
Behind Neck PU: 8-7-7
Axle. DL: I worked up to 250/1, missed 260
50 8-Count Burpees - 3.50

Jim Madden
Posts: 245
Joined: Fri Apr 25, 2008 8:21 am
Location: Kansas

Re: Jim Madden's Training Log -I'm Trying to Get Strong and

Postby Jim Madden » Mon Nov 25, 2013 6:40 am

11/25

(200yd sprint-200 jog)x12
(50 sprint-50 jog)x5
(15 sit ups-20 crabwalk-30 bear crawl-15 chinnies-50 jog)x4

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Nails
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Re: Jim Madden's Training Log -I'm Trying to Get Strong and

Postby Nails » Mon Nov 25, 2013 10:47 pm

Jim Madden wrote:Nails - How are you programming your running? What does "BOR" stand for? Thanks!


Well first up let me say I'm very new to this whole running game and I have until February to be able to run 7.5km. Not the greatest distance but I am extremely poor at this kind of thing. Right now I'm trying to get out when I can, aiming for something like 2-3 session of varying intensity each week. Right now that's not working out too great but I have managed to get out at least once a week for some distance work. I'm considering making a reduction in my strength work in order to make time for running.

BOR = Bent Over Row
My log

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Jim Madden
Posts: 245
Joined: Fri Apr 25, 2008 8:21 am
Location: Kansas

Re: Jim Madden's Training Log -I'm Trying to Get Strong and

Postby Jim Madden » Wed Nov 27, 2013 11:26 am

11/27
SQ: 345/3x10 (90 sec breaks)
BP: 205/3x10 (superset with the PUs)
Close (thumbs touching) PU: 58 (various sets-reps)
Fat Grpiz PU: 5x5
KB SW: 55/200 (I didn't put the KB down.)

Jim Madden
Posts: 245
Joined: Fri Apr 25, 2008 8:21 am
Location: Kansas

Re: Jim Madden's Training Log -I'm Trying to Get Strong and

Postby Jim Madden » Fri Nov 29, 2013 3:16 am

11/28
Seven mile run, 55.26.

I won't make a habit of that distance, but I'm pretty happy with that time.


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