WR Training-Friday

Off

Breakdown

No gym access.

Thought of the day: Sometimes life forces setbacks and that’s ok. I’m going through one of these right now, but historically long-term they have actually helped my progress.

And often, they’ve helped my athletes progress.

Whether it’s a mental break, the repairing of old injuries, or just the enthusiasm of coming back, regardless of what, don’t stress if you have to take a step back.

That step back might be the thing you need to take two steps forward.

WR Training-Thursday

4 Mile Run with Bursts every 5 minutes

Breakdown

No gym access.

Thought of the day: Train what you can, when you can.

WR Training-Thursday-Wednesday

At least some running.


Breakdown

I’m out of town, so I’ll train if I can, but if not, I’ll do a week reset and start back when I have a gym.

Thought of the day: Train when you can train, don’t when you can’t.

WR Training-Wednesday

Rest Day!

Breakdown

I’ll be driving, so I’ll try to do stuff during breaks, but nothing crazy.

Thought of the day: Sometimes you just do what you can.

WR Training-Tuesday

Bench 5 x 5 @ 75%

Deadlift 1 x 5 @ 75%

RDL 2 x 10

Lever Work

Then:

8 x 800m intervals, 1 minute rest

Breakdown

Deload/Alt week continued.

Thought of the day: Getting stronger is not an option for being healthy.

WR Training-Monday

Squat 5 x 5 @ 65% Training 5RM Max

Chin up 3×5 @ 75% of last


Breakdown

Deload/ alternative week.

Thought of the day: Don’t worry about having to reset your weights. It’s part of the game. And, it gives you a mental and physical break.

WR Training-Sunday

8 Mile Run

Breakdown

*Error*Failure*To*Retrieve*

WR Training- Saturday

Active Rest Day

Breakdown

Likely do an easy run and a short hike.

Thought of the day: If you think something should change, change it. Just make sure you have a way to track the effects.

WR Training -Friday

Squat 5RM

Press 5 x 5

Pull-up 5 x 5

Row 3 x 5

Breakdown

Changing things up to relieve the shoulder pain I’ve been having. Inflammation had been causing my ulna to flair.

I’ll likely do the 5RM via Front Squat due to still traveling, but who knows, maybe I’ll find a gym.

Thought of the day: Progress is progress. If even one lift it’s moving up, you are getting stronger, don’t let greed get in the way of your success.

WR Training-Thursday

3 mile run @ 85%


Breakdown

Easy Day, traveling.

Thought of the day: As long as you are doing more then before, you are finding progress.

WR Training-Wednesday

Active Rest Day!

Breakdown

Something besides sitting around.

Thought of the day: Consistency is the key to most things, assuming it’s with the right things.

WR Training-Tuesday

Bench 5 x 5

Deadlift 1 x 5

RDL 2 x 10

Lever Work

Then:

8 x 800m intervals, 1 minute rest

Breakdown

Continuing with the change in intervals and switching it Monday and Tuesday.

Thought of the day: Unless you’re peaking, when in doubt, adding more volume probably isn’t a bad thing.

WR Training-Monday

Squat 5 x 5 @ 90% Training 5RM Max

Chin up 5 x 5

Then:

Easy Run


Breakdown

Switching Mondays and Tuesdays. It’s rarely a good idea to have Pressing days before Squat days.

I was willing to take the pain fire a little bit for the pull-up focus, but it’s time to reverse back.

Thought of the day: Rarely is anything a straightline. Strength is no exception.

WR Training-Sunday

8 Mile run, maybe a swim.

Breakdown

Nothing crazy.

Thought of the day: If you are physically able to train without causing injury, you should train. No exceptions.

Otherwise… Where do you draw the line?

WR Training- Saturday

Rest Day

Breakdown

I’ll be driving, so, probably won’t do much.

Thought of the day: Injuries are part of the game. All we do is adapt, adjust, and move forward. Rarely are they show stopping.

WR Training -Friday

Squat 3 x 5

Row 3 x 5

Breakdown

Nothing new.

Thought of the day: Don’t be afraid to go back to what works.

WR Training-Thursday

Press 3 x 5

Pull up 5RM

Lever Work

Breakdown

Nothing new.

Thought of the day: If you are feeling really heavy and slow, take a look at your carb intake. Not just when and what type, but how often across the last few days.

Glycogen replenishes at a rate of only 2-5% an hour.

WR Training-Wednesday

Active Rest Day!

Supposed to be…

Breakdown

I didn’t actually get my intervals done yesterday after the session turned into a “fixing form creep” day.

So, I’ll do that today.

Thought of the day: Don’t just learn and replicate.

Learn, understand, and incorporate.

Chances are, the exact scenario at which whatever you are being taught took place in, is not the scenario you will have to use it in.

This applies in school, the workplace, health, and fitness.

WR Training-Tuesday

Squat 3 x 5

Deadlift 1 x 5

RDL 2 x 10


Then:

4-6 x 1 mile intervals @ 10k pace, rest until recovered. Stop if form breaks down.

Breakdown

Nothing new.

Thought of the day: We all go through cycles when lifting. I have periodically gone back to linear progression, reset lifts, gotten more complicated, gotten less complicated and everything in between.

This is a normal occurrence, as long as you are making progress on a general trend line, or are reaching your goals… who cares.

WR Training-Monday

AM: Easy Run

PM:

Pull up 5 x 5

Bench 5 x 5

Lever Work

Breakdown

Adding bench volume.

Thought of the day: It’s really common for athletes to start feeling better and adding more to their training because of it.

The problem is, they feel that way because of what they are currently doing, not what they are adding.

WR Training-Sunday

8 Mile run.

Breakdown

Nothing crazy.

Thought of the day: Everything costs something. This includes adding more into your training. The more you add, the more something else loses.

Physically, mentally, and sometimes in the form of injury.

WR Training- Saturday

Active Rest Day

Breakdown

I’ll probably do an easy run or something.

Thought of the day: Soreness is not a sign of a good workout. It’s a sign of poor adaptation.

WR Training -Friday

Squat 3 x 5

Row 3 x 5


Breakdown

No changes, still finding progress.

Thought of the day: If you feel lost in training, your doing it wrong.

WR Training-Thursday

Pull up 5 x 5

Press 3 x 5

Lever Work

Breakdown

Nothing new.

Thought of the day: Training ain’t a hobby. It’s the development of an essential function of being a capable human being.

You wouldn’t say saving money in a emergency fund is a hobby.

WR Training-Wednesday

Active Rest Day!

Hour or so cardio and maybe rowing.

Breakdown

Nothing new.

Thought of the day: Stop floating through life in ignorance. If you’re involved in something atleast be competent in the basics and that can only be done through your own trial and error.

Physical preparedness is no different.

WR Training-Tuesday

Squat 3 x 5

Deadlift 1 x 5

RDL 2 x 10


Then:

4-6 x 1 mile intervals @ 10k pace, rest until recovered. Stop if form breaks down.

Breakdown

Nothing new. Yesterday, I did end up doing a 5 x 5 bench and will continue too for the foreseeable future.

Thought of the day: If you want to succeed, you need a clearly defined goal, but sometimes we need to jump in and build a foundation first to know what that goal is.

WR Training-Monday

AM: Easy Run

PM:

Pull up 5 x 5

Bench 3 x 5

Lever Work

Breakdown

Same as last week.

Thought of the day: It’s surprising what time off can do. I’ve honestly been feeling beat down and burned out by training the last few weeks.

But, taking this time off to go camping, get away from the gym, and step back from routine, has made me stoked and excited to get back.

Not just to set new PRs, but to get back to work.

Moral of the story, don’t stress if you have to miss time from the gym or take a day off from work, it might be exactly what you needed.

WR Training-Thursday-Sunday

Squat 3 x 5

Pull up 3 x 5

Press 3 x 5

Row 3 x 5

Lever Work

Breakdown

Combining Thursday and Friday and will be taking the test of the weekend off due to heading out backpacking.

*To my athletes, I’ll be reachable again Monday and we can catch up then.

Thought of the day: I’ve been on this pain piece for the last few days, mostly because this is where athletes go wrong.

It’s easy to stick with things when they are hunky dory, but when you have pain and discomfort it’s also easy to say “let’s take a rest day”.

Unless you came out too hard or too quick, which you will know by a drastic change in your training plan, rest days are rarely the answer. Often times, they are even harmful to your long term health.

Our bodies are designed to heal under load.

WR Training-Wednesday

Active Rest Day!

Hour or so cardio and maybe a run.

Breakdown

Nothing new.

Thought of the day: Pain is part of training. I know there is this softer gentler attitude that’s prevalent in today’s society, but leave that at the door.

This is not to say that we are masochists, but if you want to make change, you HAVE to stress the body.

Stressing anything comes with pain.

And, stopping when that pain hits often means you’ll never reach the goals you set out for.

We do not seek out pain for the sake of it, but when we hit that point, we can’t shy away from it.

We adapt, we work around it, or through it, but we move forward.

WR Training-Tuesday

Squat 3 x 5

Deadlift 1 x 5

RDL 2 x 10


Then:

4-6 x 1 mile intervals @ 10k pace, rest until recovered. Stop if form breaks down.

Breakdown

Nothing crazy, just adding in RDLs. Hamstrings are lagging, I can feel them being a limiting factor.

Thought of the day:

Don’t sweat the small stuff until you have too.

While our bodies are all unique, there are certain foundations that we all have that need to be built before the differences matter

WR Training-Monday

AM: Easy Run

PM:

Pull up 3 x 5

Bench 3 x 5

Lever Work

Breakdown

Same as last week.

Thought of the day: Pain is rarely caused by the site of the pain. Atleast in the realm of weightlifting.

WR Training-Sunday

1 Hour swim
30min run

Breakdown

Nothing crazy.

Thought of the day: Things are only hard until you adapt, but you can only get to that point if you embrace the difficult in the first place.

WR Training- Saturday

Active Rest Day

Breakdown

I’ll be joining a group of guys that workout at a high school. Goal will be just to keep my heart rate up.

Thought of the day: Few injuries actually warrant a complete stopping in training.

In most cases, it actually means more training.

WR Training -Friday

Squat 3 x 5

Row 3 x 5


Breakdown

No changes, still finding progress.

Thought of the day: Pain is a part of life and often a part of something new. Growing pains are real, both figuratively, and literally.

I often go through this with new athletes.

I primarily work with men in their 30s to 50s. And, at this point in their life, most have them have done some pretty good damage to their bodies.

Things like getting drunk and jumping off bridges when they were younger resulting in torn ligaments.

Or, having sustained numerous past muscle tears with poor rehab from training and races.

Or, just putting their bodies through the mundane of sitting at a desk all day for 20 something years while slouching their shoulders and bowing their heads.

For most athletes, we can work through all this, but if you think it’s going to be easy and pain free… You’re wrong.

We are reversing and/or working through years of abuse. Abuse that your body has adapted to. Now, we are forcing you into a new state.

And while, it’s a better state, it’s still a new one and one that will come with the associated growing pains.

Embrace the uncomfortable and embrace a better life.

WR Training-Thursday

Pull up 3 x 5

Press 3 x 5

Lever Work

Breakdown

Nothing new.

Thought of the day: Supplements are overrated. Unless, quantifiable or grossly qualitative improvement was shown by taking it, don’t waste your money.

This isn’t to say you shouldn’t or they are awful. Just, that you need to know why it works and how it’s helping you.

Otherwise, you may actually be doing more harm then good.

WR Training-Wednesday

Active Rest Day!

Hour or so cardio and maybe a run.

Breakdown

Nothing new.

Thought of the day: If you’re feeling beat up and your training plan hasn’t drastically increased it’s intensity. The first place to work isn’t the training.

It’s sleep, carbs, and hydration.

Is this a lot to pay attention too?

…yup.

But, it’s part of being human.

Treat it like crap, it’ll perform like crap.

WR Training-Tuesday

Squat 3 x 5

Deadlift 1 x 5


Then:

4-6 x 1 mile intervals @ 10k pace, rest until recovered. Stop if form breaks down.

Breakdown

Nothing crazy, just backing off deadlifts.

Thought of the day: Take the time to spend time with your friends. And, if you don’t have any, make some.

No one finds success without a great team behind them.

WR Training-Monday

AM: Easy Run

PM:

Pull up 3 x 5

Bench 3 x 5

Lever Work

Breakdown

Adding back in a morning run to keep my aerobic system in use. I had phased this out due to interference with lifting, but I’ve reached a place where I don’t believe it will affect it. But, just like my athletes hear on repeat.

You can always try something… As long as it’s one thing at a time.

Thought of the day: Unfortunately, use it or lose it is a fact of the fitness world and, so, even during off seasons, we have to atleast keep a base level of training in.

It doesn’t have to be much, but it needs to be there. This can be as easy as a morning run or a few quick sets before or after a run.

Just something.

WR Training-Sunday

1 Hour swim

Breakdown

Nothing crazy.

Thought of the day: It’s crazy to think how often people go through the day without doing something they enjoy.

Seriously, do something you enjoy everyday. Otherwise, what’s the point of everything else?

WR Training- Saturday

Active Rest Day

Breakdown

I’ll be joining a group of guys that workout at a high school. Goal will be just to keep my heart rate up.

Thought of the day: It’s important to look back at where you started. It reminds you how much progress you made and how much your hardwork has paid off.

Strength, speed, and endurance isn’t always as linear as we would like it to be, but that’s ok as long as you keep trending up.

WR Training -Friday

Squat 3 x 5

Row 3 x 5


Breakdown

No changes, still finding progress.

Thought of the day: You can achieve a lot of things without following time honored systems, but don’t confuse that with what’s optimal.

WR Training-Thursday

Pull up 3 x 5

Press 3 x 5

Lever Work

Breakdown

Nothing new.

Thought of the day: Consistentcy is key.

Do whatever you want, try whatever you want, but pick it and stick with it.

Maybe a couple days, maybe a couple weeks, but sick with it until you have a reason to change.

And a bigger reason then, “I felt like it”.

If you are doing anything else, you are still working out and it might even be a good one, but it’s not training.

To be training, you need a purpose and a plan so you know what works and what doesn’t.

For that, you need constancy.

WR Training-Wednesday

Active Rest Day!

Hour or so cardio and maybe a run.

Breakdown

Nothing new.

Thought of the day: We all have periods of time where we have to reset, deload, and work our way back up.

Don’t worry about it. It happens to everyone. If not, we’d all be world record holders.

WR Training-Tuesday

Squat 3 x 5

Deadlift 2 x 5


Then:

4-6 x 1 mile intervals @ 10k pace, rest until recovered. Stop if form breaks down.

Breakdown

Finally solved the elbow issue, no aggregation during yesterday’s workout.

But, now we’ll have to wait and see if the reduced volume is enough to keep stressing the body.

One problem at a time.

Also, you’ll noticed I actually posted my “cardio” workout today. That’s because it’s time to slowly starting to bring running back into focus.

Like I tell my competitive Athletes, sometimes we need to step away and take a break… Usually after racing season.

That doesn’t mean be lazy, it means do whatever you want as long as you keep stressing the system.

Is it great training? No, but mentally it’s needed so we can re-engage later.

So, I’m doing that by adding my new one thing in. No intensity yet, but I’ll be knocking 5-10 seconds every week until I hit a 5k pace.

Thought of the day: Mental stress affects your physical state.

If you are doing everything right and your not recovering, check on how your mentally doing.

Then, if you find out what that is, what do you do about it?

Track it.

Nothing crazy, like less then one sentence. Just enough to say how you feel, progress on the stressor, if there is a change and why.

Ex. I have a massive deadline and I’m not sure I can finish it.

Training log:

Tuesday
Still stressed, project is 5% done.

Wednesday
Still stressed, project is 5% done.

Thursday
Less stressed, project 10% done. Team meeting made me feel good about the project.

I’m just a lowly coach and can’t solve your life problems, but we can be aware and atleast track it’s effect on you… Who knows, maybe tracking it will make it seem more manageable.

Or even find the one thing that made you feel better… Then keep doing that.

WR Training-Monday

Pull up 3 x 5

Bench 3 x 5

Lever Work

Breakdown

Beat from this weekend, ended up doing a total of 18 unplanned additional miles… We’ll see how this goes.

First full week of back to the basics.

Thought of the day: It’s memorial day, today is not just for thinking about those we have lost, but being grateful for what those we have lost gave us.

Just like in training, we always base our present and future actions off of our past.

We stay grateful for the lessons the past taught us and we apply it in the now.

WR Training-Sunday

Long run.

Breakdown

How long is this run? Not sure yet, but regardless, it’ll be over 90 minutes and interlaced with intervals at a 5k pace.

Thought of the day: Quit making excuses for why you aren’t where you want to be.

For one, no one cares.

Two, chances are you’re not doing everything you could to reach your goals… If you were, you wouldn’t need the excuse.

WR Training- Saturday

1 hour of Sprints.

Breakdown

Same as last week.

Yesterday I also got an easy 6 mile run in.

Thought of the day: Your off days are important, whether that’s a lazy on the couch or going climbing day. “Off” days are for your mental state as well as your physical state.

WR Training -Friday

Squat 3 x 5

Row 3 x 5


Breakdown

No changes, still finding progress.

Thought of the day: Pain is just an indicator, nothing more.

WR Training-Thursday

Pull up 3 x 5

Press 3 x 5

Lever Work

Breakdown

Time to head back to the basics.

Thought of the day: It’s essential that you know the difference between working out and training. But, that doesn’t mean you can’t do other things just because you want to.

Case in point, I practice gymnastic work.

Why?

It’s fun.

It doesn’t make me a better athlete, the skills don’t really transfer over. But, I enjoy it and that’s ok.

WR Training-Wednesday

Active Rest Day!

Hour or so cardio and maybe a run.

Breakdown

Yesterday was hard, still finished, but feeling real rough.

Thought of the day: Don’t ever settle for living with pain, weakness, or lack of energy. We have the tools to fix it, so, do something about it.