progress

RUNNING:

Did a mile time trial for first time in about a month today. Brought time down from 8:35 to 8:19. That's a little bit of progress. Can't wait to get time sub 8:00.


LIFTING:

In cycle 7 of 5/3/1. Also halfway through the year. Still planning on obtaining a 300lb bench by year's end.
So far this year strength-endurance on the bench has increased enormously. Absolute strength not so much yet.



KETTLEBELL:

Got 31 reps straight of dh swing with 53lb'er. Brought time for 75 reps down to 3:38.
Still shooting for 75 straight reps.

1/2 pound weights

Need to pick up some 1/2 pound weights so I can start making 1lb increases.
The BBB sets on bench are starting to get pretty tough.
I am proud at having knocked out 167.5lbs x 5s x 10r after my working set.

Completed another cycle

Completed another cycle of 531
The maxes I used for this cycle were:
Bench -- 205
Squat -- (no max used. just upped working weight by 5lbs each session)
OH Press -- 150
Deadlift -- No deadlift this cycle.



The maxes I'll use for this cycle (cycle 7) are:

Bench -- 210
Squat -- Continue upping 5lbs every workout
OHP -- 155
Deadlift -- Not deadlifting this cycle.


I realize the decision not to deadlift is controversial. But the fact is that sometimes less is more. Here's my rationals.

1) By not deadlifting I squat more frequently. The improvement in deadlift correlates strongly enough to improvement in squat that I'm comfortable deadlift is still going up, for now.

2) I'm running regularly. Frequent deadlifting would lessen the days I could run. Can't accept this tradeoff right now.

3) Kroc rows. I'm working Kroc Rows into every other workout so I'm addressing a back strength deficiency even w/o deadlifting.


Today's bench workout will look like:

What week are you in?1
What's your max?210
5 reps * 135.0
5 reps * 160.0
All out reps * 180.0 (beat 10!!!)
BBB: 170 x 5s x 10r

14 June 2011

Good day.
Bench day.

Put up:

Bench: 195 1s x 7r
Bench: 167.5 x 5s x 10r
Bicep: 105 x 5s x 10r
Bicep: 80 x 3s x 10r



Wanted to hit 5 sets of 80lb curls x 10, was 2 sets short. Will seek to remedy this on the next workout. Haven't thought out yet how I'll handle missing reps on support sets of biceps. Probably better to continue to up the sets of the 105 for now.

Did a quick 37 minutes of elliptical after lifting.
Goal is to do 90 minutes tomorrow.

Squat Lesson Today

Learned something I already knew today.
DO NOT DO CONDITIONING THE DAY BEFORE SQUATS!!!

Made myself put up the workset regardless, but did not follow with BBB.

When I squat next week I'll be sure to have an off day before squat day.