Go Long, Get Strong

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My New Blog


Myself and Shane Skowron are working together to put together a website dedicated to athletes training for endurance and strength simultaneously.  The idea is to form a website to provide information, resources, testimonials and a community atmosphere for people interested in getting stronger while becoming better at endurance.

The two of us have spent the last couple years training for the two, myself being an ultrarunner and powerlifting enthusiast and him doing ultras and olympic weightlifting. This website is not dedicated to just ultras or just barbell training. We want to provide information to 5k runners, triathlon athletes, CrossFit and the like. The goal is to build an atmosphere where more and more people are welcomed to start training like we do. It's unfortunate that so little information is available to athletes who want to train for both, and therefore decided it was time to change that.


My blog will no longer be at this website although you will still be able to access it. This is a big step for my training and for athletes who train like I do, so I'm really excited. I hope you'll come along for the ride.

Bench press, deadlift, dip, chin

Bench Press
Worked up to 5x205#

Deadlift
Worked up to 7x375# (PR)


1RM strict bent row testing
Worked up to 165 with good form


25# Weighted Chins SS with weighted dips
6/8
6/7


COMMENTS

• General: Unfortunately I do not think 5/3/1 is right for me increasing my upper body movements. I like the program for my squat and deadlift but I think my first instinct was right and that was to go back to Madcow. I've completed 2 cycles now of 531 with no bench PR's which is discouraging. I'm making some big changes.
• Nutrition: OK. Carb curfew went to shit but I ate clean food.
• Body: Feel really good. My pulls were lightning quick it felt like
• Sleep: 8-9 hours
• Reflections: OK day minus my bench. I'm going to take next week off even though I did that about 3 weeks ago and re-focus my energy. I want to get what I'm doing wrong right once and for all. That means nixing the assistance work (to a point, not fully), focusing only on the barbell movements first and getting back to a LP training style with my pressing movements. I'm sick of not making any progress and clearly I am not making any as of late so something needs to change. I'm going to run tomorrow, I have to stay at school because my moms coming down to drop some stuff off so I will probably get about an hour in tomorrow. I plan to run at least 4 times next week while I'm off from the weights for a week. I will plan a really good long run for next Saturday, or possibly some kind of timed event to prepare for the 6 hour thaw in a few weeks.

Press, curls, seated db press, shrugs

Press
Worked up to 5x150#


Curls
3x10x80# EZ bar curl
2x8x50# db curls


Seated DB Press
5x10x45#'s


KB Shrugs
2x12x88#'s



1 mile run and 1 hour walk



COMMENTS

• General: I was really hoping for a 6 rep press set for a lifetime PR but I fell just short. Overall pretty good cycle of 5/3/1 but I think I'm going to make a final change and stick with it for the next 3 months.
• Nutrition: Clean
• Body: OK but I'll be sore tomorrow I think. Need to recover properly.
• Sleep: 7.5 hours
• Reflections: Nothing much. Hoping our website will be ready to go in a few more days.

Bikram yoga, back squat, core

90 minute Bikram yoga class (hot yoga) in the AM

_


Back Squat 5/3/1 week 3 of cycle
Worked up to 5x320# (tied a lifetime PR)


Romanian Deadlift
3x5x231#


Ab Wheel
3 Sets of 5 roll outs and back


COMMENTS

• General: Knocked one more thing off the "bucket list" today trying Bikram yoga. Amazing work out, unlike anything I've ever done and I look forward to continuing doing it, especially this summer. It's really cheap to do in the AM near my hometown so I will continue to do it when I return home and may try to do it while I'm at Springfield. The 5 rep squat was the most I've squatted for 5 since last June.
• Nutrition: Not great today. Lots of meat but a bit too much junk.
• Body: OK. The yoga really aligned me and fixed my back in areas that were bothering me.
• Sleep: 8 hours
• Reflections: Back at school. I'll train tomorrow with some fasted cardio and some type of conditioning. On top of everything I'm happy to announce I will be moving my blog URL to an actual website I am going to become a part of. More information will be coming in the next few days but I can tell you that if you are interested in the way I train (for endurance and strength) then you will be very excited to see what I have in store.

2 workouts I missed

Friday:

Worked up 10x355# deadlift (PR)

Worked up to 7x195# bench press (PR)


Supersetted a couple weighted dips and pullup sets with a 15# vest for hypertrophy

Tabata Run for conditioning


Saturday:

Conditioning:

4 individual rounds of

10 ring pullups
5 50# thrusters
Sprint to stop sign and back at Dan's house

Best time was 1:21, worst was like 1:30



COMMENTS

• General: Forgot to blog the last few days. Went heavy on Friday and felt really good. I got a free sample preworkout in the mail from bodybuilding.com and although I'm never one to use things like that I decided to try it and it made a huge difference in my energy level. Don't think it's something I'd take a lot of but it was a fun experience.
• Nutrition: Good Friday, had ice cream Saturday
• Body: OK just really sore right now in my upper body
• Sleep: Not too good
• Reflections: Not much, supposed to rest tomorrow but it looks lke I'll be doin a couple miles.

Prowler sprint metcon

AMRAP 5min Prowler touches in the SC weightroom going from 2 designated points

13 touches

Swam 500m in class earlier and walked 45 minutes on the treadmill

COMMENTS

• General: Fair amount of movement today. Felt good during the prowler sprints. I really see those impacting my running significantly, especially as I train for the Wapack. The power I will develop in my legs from programming these should help me cruise over hills.
• Nutrition: Clean
• Body: Sore in biceps, triceps and shoulders.
• Sleep: 8-9 hours
• Reflections: Not much. Active recovery tomorrow.

Last 2 days

Monday:

Back Squat
Worked up to 7x300# (PR)

70# Kb swings
2x10

RDL's
3x5x220#

______________
Tuesday:

Press
Worked up to 145x6 (tied a PR)

Did 5 sets of bicep curls with varying weights/ exercises


Seated DB shoulder press
5x10x42.5#


COMMENTS

• General: Pretty good week of training so far. Disapointed I didn't PR with the press but it'll come in time I hope. Not much to comment on.
• Nutrition: Good yesterday and so-so tonight. Mom came for a visit at school and ate some junk at dinner.
• Body: Good.
• Sleep: It's been shaky.
• Reflections: 2 things- started taking a few new supplements. I already take in whey protein and creatine on a daily basis but I now have BCAA's (again), l-glutamine, green tea extract and a multivitamin. I will report back with how those work. Also been getting kind of depressed again, hoping to shake it but it may affect training somewhat over the next week. I've actually been using outside problems as motivation to train so we'll see how it plays out.