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Ranger's PR's

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Ranger's PR's

Post by ranger_x3 on Sun Dec 02, 2012 7:02 pm

Running:
200m: 24ish (en route to 400m)
400m: 51. (split for 4x400m)
500m: 1:09 (Done in a workout)
800m: 1:56.5 (Made the top 10 list at my college with the time)
1000m: 2:41.9 (Indoors)
1200m: 3:13 (Indoors)
1500m: 4:07.01
Mile: 4:31 (Indoors)(Yes, there is some discrepancy between this and the 1500m, I run slow indoors)
3000m: 9:03
5000m: 16:00
8000m: 26:52
10 miles: 57:30
Highest Mileage Week: 80 Miles, 6 days, 1 run per day

Weight Lifting:
Bench Press: 165#x2
Back Squat: 195#x5, 215#x1
Front Squat: 140#5x5, 155#x5
Zercher Squat: 175#5x5 (starting from ground, not racked)
Deadlift: 305#x1, 295#x5
SLDL: 235#x5
Military Press: 95#5x5
Power Clean: 5x3 @ 135#, 155#x1
Clean & Jerk: 105#x5

Bodyweight:
Pullups: Max 20 (@ 150#), Weighted +55#x2 (@ 132#)
Chinups: Max 19 (@ 145#), Weighted +33#x5x5 (@ 152# for 185# total), +60#x1 (@ 150# for 210# total)
Dips: Max 30 (@ 138#) (Never rep-ed out completely), Weighted +70#x5,5,5,3,2 (@132#) (Didn't try to max on weight)
Pushups: Max 109(When I was about 40# lighter, now closer to 50-60 I'd estimate), Weighted 75#x5
Pistols: Weighted 50#x1R, x1L


Last edited by ranger_x3 on Sat Aug 16, 2014 11:54 am; edited 18 times in total

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Re: Ranger's PR's

Post by Dave on Sun Dec 02, 2012 7:27 pm

Running slower indoors is probably a fresh air vs. indoor stale air thing I would guess. Still you are FAST.
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Re: Ranger's PR's

Post by ranger_x3 on Sun Dec 02, 2012 8:49 pm

It's actually a matter of limb length. Because my left leg is marginally longer, it's harder for me to lean to the left on the sharper turns of indoor tracks. Outdoors it's not a problem because the turns are so wide.

The air might play into it some, but considering I ran my pr's for the mile and 1500m within 3 weeks of each other, the mile should have been at least 5-7 seconds faster. An extra 109 meters should not take an extra 24 seconds at that level.

I should also mention that every lifting record I have except for pistols was done while in the middle of some season of running. Surpassing them should be easy now that I don't run competitively, at least for the time being.

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Re: Ranger's PR's

Post by ranger_x3 on Wed Jan 23, 2013 9:20 pm

Updated with my new weighted pistol pr's. Since this was the first workout where I went for strength with them I see that number jumping up a bit in the coming months. Same thing for all the other weighted bodyweight variants, except dips since I don't have parallel bars at the moment.

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Re: Ranger's PR's

Post by ranger_x3 on Mon Feb 18, 2013 12:51 pm

Updated new weighted chinup pr's. Deadlifts pr's should be coming in the next few weeks.

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Re: Ranger's PR's

Post by ranger_x3 on Thu Feb 21, 2013 8:32 am

Updated Military Press and Power Cleans.

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Re: Ranger's PR's

Post by ranger_x3 on Wed Mar 06, 2013 7:58 pm

Updated Power Cleans again... :twisted:

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Re: Ranger's PR's

Post by Dave on Wed Mar 06, 2013 8:16 pm

Bodyweight power clean! :hifive:
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Re: Ranger's PR's

Post by CheesedogTheFirst on Thu Mar 07, 2013 2:04 am

Dave.cyco wrote:Bodyweight power clean! :hifive:

Awesome! :hatsoff:
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Re: Ranger's PR's

Post by Journeyman on Thu Mar 07, 2013 2:09 am

Noice! That's a good milestone.
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Re: Ranger's PR's

Post by ranger_x3 on Fri Mar 08, 2013 8:36 pm

Thanks guys!

Also, added in Zercher Squats. I might be able to do more than this from the ground if I'm fresher, and especially if I started from a racked position, but for 3 weeks I'm pretty happy that I've moved from 5x120# the first week to 5x150# the second weed to 5x175# today.

Edit: Pullup max went up from 18 to 20 despite a 5# weight gain.

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Re: Ranger's PR's

Post by ranger_x3 on Sat Mar 23, 2013 10:38 pm

Went through my log from senior year, turns out I had a few things wrong...

Back squats were not as good as I thought, gave myself 10#

My best 5RM for deadlift is actually 295#, kind of odd considering I've never pulled more than 305# off the ground.

Front squat I actually did 5x5 at what I thought my 5RM was, and did a set of 4 with 10# more.

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Re: Ranger's PR's

Post by Dave on Sat Mar 23, 2013 10:46 pm

Micah, I think I'm like you as well, in that I can do reps, but when it comes time to pull a big weight, I seem to have trouble.
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Re: Ranger's PR's

Post by ranger_x3 on Sat Mar 23, 2013 10:51 pm

I don't really like training specifically for a 1RM. I think it would be too much CNS fatigue with everything else I focus on.

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Re: Ranger's PR's

Post by Dave on Sat Mar 23, 2013 11:00 pm

Have you ever tried high rep deadlifts? Rep out with 255 or 275 and see how you do. Or do a few sessions with multiple sets of 10-15. It was after I did these things that my max went from 315 to 330 to 365 in the space of a few months. Of course it also brought my 5RM up too.
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Re: Ranger's PR's

Post by ranger_x3 on Sun Mar 24, 2013 2:05 pm

I'll be going back to a higher rep cycle in May. Right now it looks like I'm going to cycle times for the time under tension, but I may also cycle 10-12-15 over the course of 3 week periods with weights I know I can hit. After 6-12 weeks of that I'll be switching to strength until I decide it's time to use recovery weights for the remainder of my running plan.

The base period for lifting is going to depend on how long I decide to build up mileage for. If I spend 15 weeks on building mileage, then I'll do 12 weeks of lifting base, but if I only spend 9 weeks on mileage I'll only do 6 weeks for the lifting. I just need a brief period between the end of my base period for lifting and starting running workouts to acclimate to the different training stimulus. Changing everything at once will be the end of me.

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Re: Ranger's PR's

Post by ranger_x3 on Thu Jun 27, 2013 8:52 am

Updated back squat. Went from 185 to 195 for x3 and 195 to 215 for x1. Both done after a track workout and atg instead of a squat to parallel.

Also, that's my first time in a gym in over a year. 300ish pistols a week are definitely good for something.

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Re: Ranger's PR's

Post by ranger_x3 on Thu Jun 27, 2013 10:40 pm

Updated with new weighted pistols pr.

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Re: Ranger's PR's

Post by ranger_x3 on Mon Jul 08, 2013 7:25 pm

Updated back squats again. Hit 185x5 at the end of a squat workout.

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Re: Ranger's PR's

Post by ranger_x3 on Thu Jul 11, 2013 12:25 am

Another week, another squat pr.

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Re: Ranger's PR's

Post by ranger_x3 on Thu Aug 14, 2014 11:45 pm

PR'ed in the 10 mile by 10 seconds. It was part of a 10.25 mile run in 59:14.

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Re: Ranger's PR's

Post by Dave on Fri Aug 15, 2014 5:28 am

Awesome!
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Re: Ranger's PR's

Post by ranger_x3 on Sat Aug 16, 2014 12:05 pm

Make that a 20 second pr to put me at 57:30. I had estimated the run at 10.25. Turns out it was 10.3 after measuring it on map my run.

That also made my last 5 miles about 28:24 and 28:13 for 8k. Those are times that I usually started cross country season with while I was in college, not the second half of a 10 mile effort. Almost makes me want to run a half marathon again.

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