Becoming Cowboys

Training Recap 1/22-1/28

gregbashore — Sat, 28 Jan 2012 22:22:00 +0000

Sunday 1/22/12
Rest Day

Monday 1/23/12
AM SESSION
ENDURANCE
5:00 Run/5:00 Walk
4:00 Run/4:00 Walk
3:00 Run/3:00 Walk
2:00 Run/2:00 Walk
1:00 Run/1:00 Walk
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×15
Press
1×5 1×5 1×7

Tuesday 1/24/12
PM SESSION
CONDITIONING
12 Rounds
6 Pullups
12 Pushups
18 Squats

Wednesday 1/25/12
AM SESSION
ENDURANCE
30 min Run
PM SESSION
STRENGTH
Squat
1×5 1×3 1×3 1×2 1×2 1×1 1×1 1×1 1×1 1×1

Thursday 1/26/12
Rest Day

Friday 1/27/12
AM SESSION
ENDURANCE
3 Miles
2:00 Run
1:30 Walk
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×17
Bench Press
1×5 1×5 1×10

Saturday 1/28/12
Rest Day

Training Recap 1/15-1/21

gregbashore — Sat, 21 Jan 2012 17:23:21 +0000

Sunday 1/15/12
AM SESSION
90:00 Run

Monday 1/16/12
Rest Day

Tuesday 1/17/12
AM SESSION
ENDURANCE
3 Miles
1:00 Run
1:00 Walk
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×16
Bench
2×5 1×9

Wednesday 1/18/12
PM SESSION
CONDITIONING
12 Rounds
7 Pullups
14 Pushups
21 Squats

Thursday 1/19/12
AM SESSION
ENDURANCE
3 Mile
PM SESSION
STRENGTH
Squat
1×3 1×3 1×10
Chinups
2×6

Friday 1/20/12
Rest Day

Saturday 1/21/12
AM SESSION
ENDURANCE
9 Mile Run

Training Recap 1/8-1/14

gregbashore — Sat, 14 Jan 2012 02:34:53 +0000

Sunday 1/8/12
Rest Day

Monday 1/9/12
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
STRENGTH
Squat
1×3 1×3 1×10
Chinups
2×5 1×7

Tuesday 1/10/12
Rest Day

Wednesday 1/11/12
AM SESSION
ENDURANCE
3 Mile
2:00 Run
1:30 Walk
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×17
Press
1×5 1×5 1×6

Thursday 1/12/12
PM SESSION
CONDITIONING
12 Rounds
7 Pullups
14 Pushups
20 Squats

Friday 1/13/12
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
Squat
1×5 1×3 1×5
Chinups
1×7 1×6

Saturday 1/14/12
Rest Day

Training Recap 1/1-1/7

gregbashore — Mon, 09 Jan 2012 14:54:11 +0000

Sunday 1/1/12
AM SESSION
ENDURANCE
11 Miles

Monday 1/2/12
Rest Day

Tuesday 1/3/12
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
STRENGTH
Squat
1×3 1×3 1×5
Chinups
2×5 1×8

Wednesday 1/4/12
Rest Day

Thursday 1/5/12
AM SESSION
ENDURANCE
3 Miles
1:00 Run
1:00 Walk
PM SESSION
STRENGTH
Deadlift
1×5 1×5 1×16
Bench
2×5 1×9

Friday 1/6/12
PM SESSION
CONDITIONING
12 rounds
7 pullups
13 pushups
20 squats

Saturday 1/7/12
AM SESSION
ENDURANCE
10 Miles

Training Recap 12/25-12/31

gregbashore — Sun, 01 Jan 2012 19:45:50 +0000

Sunday 12/25/11
AM SESSION
BODY WEIGHT CONDITIONING
12 Rounds
6 Pullups
13 Pushups
19 Squats

Monday 12/26/11
AM SESSION
ENDURANCE
6 Rounds
300 meter run
1:00 rest
PM SESSION
STRENGTH
Deadlift
1×1 1×1 1×10
Bench Press
2×5 1×8

Tuesday 12/27/11
Rest Day

Wednesday 12/28/11
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
STRENGTH
Squat
1×3 1×3 1×5
Chinups
2×5 1×8

Thursday 12/29/11
Rest Day

Friday 12/30/11
AM SESSION
ENDURANCE
5:00 Run/5:00 Hike
4:00 Run/4:00 Hike
3:00 Run/3:00 Hike
2:00 Run/2:00 Hike
1:00 Run/1:00 Hike
PM SESSION
STRENGTH
Deadlift
1×1 1×1 1×10
Press
1×5 1×5 1×6

Saturday 12/31/11
PM SESSION
BODY WEIGHT CONDITIONING
12 Rounds
7 Pullups
13 Pushups
19 Squats

Training Recap 12/18-12/24

gregbashore — Sun, 25 Dec 2011 14:06:31 +0000

Sunday 12/18/11
AM SESSION
ENDURANCE
10 Miles

Monday 12/19/11
PM SESSION
BODY WEIGHT CONDITIONING
Pullups 12×6
Pushups 12×12
Squats 12×19

Tuesday 12/20/11
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
STRENGTH
Deadlift
1×2 1×1 1×5
Press
1×5 1×5 1×7

Wednesday 12/21/11
Rest Day

Thursday 12/22/11
AM SESSION
ENDURANCE
For 3 Miles
2:00 Run
1:30 Walk
PM SESSION
STRENGTH
Squat
1×3 1×3 1×7
Chinups
2×5 1×10
After hitting 3 sets of 5 reps at 55 added pounds, I decided to rest back to 35 pounds and push for rep PR’s. Goal is to pus this until I break 55 pounds

Friday 12/23/11
Rest Day

Saturday 12/24/11
AM SESSION
ENDURANCE
10 Mile run

Training Recap 12/11-12/17

gregbashore — Sat, 17 Dec 2011 01:49:57 +0000

Sunday 12/11/11
Rest Day

Monday 12/12/11
AM SESSION
ENDURANCE
5:00 Run/5:00 Walk
4:00 Run/4:00 Walk
3:00 Run/3:00 walk
2:00 Run/2:00 Walk
1:00 run/1:00 Walk
PM SESSION
STRENGTH
Squat
1×3 1×3 1×3
Chinups
3×5

Tuesday 12/13/11
PM SESSION
BODY WEIGHT CONDITIONING
Lots of Pullups, Pushups and Squats

Wednessday 12/14/11
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
STRENGTH
Deadlift
1×2 1×1 1×5
Bench Press
2×5 1×8

Thursday 12/15/11
Rest Day

Friday 15/16/11
AM SESSION
ENDURANCE
3 Miles of
1K Run
2:00 Walk
PM SESSION
STRENGTH
Squat
1×3 1×3 1×7
Chinups
3×5

Saturday 12/17/11
Rest Day

Some Great Quotes For Both Life and Lifting

gregbashore — Thu, 15 Dec 2011 01:54:43 +0000

http://startingstrength.com/index.php/site/quotes_from_iron_mike_webster

Training Recap 12/4-12/10

gregbashore — Tue, 13 Dec 2011 01:37:46 +0000

Sunday 12/4/11
AM SESSION
ENDURANCE
10 Mile Run

Monday 12/5/11
Rest Day

Tuesday 12/6/11
AM SESSION
ENDURANCE
3 Mile
1:00 Run
1:00 Walk
PM SESSION
STRENGTH
Squat
1×3 1×3 1×6
Chinups
3×5

Wednesday 12/7/11
PM SESSION
BODY WEIGHT CONDITIONING
12 Rounds
6 Pullups
12 Pushups
17 Squats
1:00 Rest Between Each Round

Thursday 12/8/11
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
STRENGTH
Deadlift
3×5
Press
1×5 1×5 1×7

Friday 12/9/11
Rest Day

Saturday 12/10/11
AM SESSION
ENDURANCE
10 Mile Run

Training Recap 11/27/11-12/3/11

gregbashore — Sat, 03 Dec 2011 02:23:36 +0000

Sunday 11/27/11
Rest Day

Monday 11/28/11
AM SESSION
ENDURANCE
5:00 Run/5:00 Walk
4:00 Run/4:00 Walk
3:00 Run/3:00 Walk
2:00 Run/2:00 Walk
1:00 Run/1:00 Walk
Nice and easy, just getting back into it after being sick for a couple days.
PM SESSION
STRENGTH
Deadlift
1×3 1×3 1×6
Press
1×5 1×5 1×7

Tuesday 11/29/11
AM SESSION
Rest
PM SESSION
BODY WEIGHT
12 Rounds
6 Pullups
12 Pushups
17 Squats
1:00 Rest Between Rounds

Wednesday 11/30/11
AM SESSION
ENDURANCE
3 Mile Run
PM SESSION
STRENGTH
Squat
1×3 1×3 1×4
Chinups
1×5 1×5 1×5

Thursday 12/1/11
Rest Day

Friday 12/2/11
AM SESSION
ENDURENCE
For 3 miles
.25 Mile Run
1:30 Walk
PM SESSION
STRENGTH
Deadlift
1×2 1×1 1×8
Bench Press
2×5 1×8

Saturday 12/3/11
Rest Day