Trap bar PR, vo2 intervals and good training balance, workout log Oct 11th

Clem Duranseaud
4 days ago
3 min read

Gym scene with barbell weights on the floor, mirrored walls reflecting more weights. Text: "Weekly Recap, October 11th." moody lighting.

After a few weeks off blogging, I am back! The past month of training has been great. I've hit some PRs, increased my cardio, and managed to balance my work and athletic schedule.

Weekly highlights:

Lifted 400 pounds for two reps on the trap bar deadlift, an all time record for me
Pushed my VO2 interval workout to 5 rounds of 5 minutes on, 5 minutes off
Managed to fit most of my workouts around my busier personal training schedule. I'm currently averaging 35 hours a week, versus the 25 I had three weeks ago.
My recovery is on point, I'm sleeping well, and I don't get super sore after training

Monday: Power lifting and HIIT workout

Power lifting

Deadlift 5 x 5 - I was able to do one set at a heavier weight than last week

Paused bench press 3 x 5 - Went heavier than last week on the last two sets

Front squats 3 x 8 - Same as last week

HIIT

The high-intensity workout was absolutely brutal. A 1000 rep challenge with dumbbells, ten exercises, 25 reps each, 4 rounds. If you want to push your limits, go try it out.

1000 rep challenge

Shirtless man lifting dumbbells on a mat, indoors. Text: "Push Your Limits." Plants and shelf in the background. Motivated mood. — The 1000 rep workout is one hour, on Youtube

Tuesday Vo2 intervals on the bike

One of the cool things about this training cycle is that I'm only strength training 3 times a week. This is a significant drop from my usual routine, but so far I'm still able to hit all the right numbers on the lift I care about.

This, in turn, allows me to go a bit harder on certain of my cardio workouts.

Intervals on the spin bike

5 rounds
5 minutes at 110% of my FTP
4 minutes recovery

It was hard, I burned tons of calories in 40 minutes, and I felt very accomplished afterwards. Highly recommend.

Wednesday: Heavy bench press, paused deadlifts and squats

Bench press 5 x 5 - equalled my all time 5 rep max
Paused deadlifts 3 x 5
Back squats 3 x 5

Everything felt normal, the deadlifts and squats were tough. It was nice to hit my PR on the bench because that lift had dipped during my previous cycle.

Thursday: long run

Map displaying a running route in London, highlighted in orange. Text shows "Afternoon Run," distance 17.06 km, time 1h 31m, pace 5:20/km.

I love this route. It's scenic, doesn't feel like you're in a giant city like London and has water fountains along the way.

This one felt easy. My current goal for these long runs is to keep them in zone 2, to build my aerobic base.

My goal for my half marathon (May 2026) is 1h45, which is a 5:00 pace. Long ways to go, but I've got time to build more endurance and speed.

Friday: Strength training

Trap bar deadlift 2 top sets, 2 back off sets
Barbell bent over rows 3 x 8
Incline bench press 10, 10, 8

Being able to hit a PR on the trap bar deadlift after a long run the day prior was very, very nice.

I'm doing the 8-10-12 method on the dumbbell incline bench press. I started with 3 sets of 8, this week I attempted 3 sets of 10 (almost got it!) and in the next couple weeks I try 3 sets of 12.

Once I can do that, I'll start again from 3 sets of 8 at a heavier weight.

Saturday: bike sprints

A client cancelled, which gave me time to do a short workout.

5 bike sprints
10 seconds all out - I hit 1500 watts for the first time
2 minutes break
Followed by 10 minutes at 90% FTP
Followed by an additional 2 bike sprints

It took me 30 minutes, and I was happy to get my legs moving that day.

Next week's goals

My work schedule is completely slammed, I'm going away next weekend so I moved all my Saturday clients during the week. The overarching goal will to continue the momentum I've created this past few weeks.