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BamaDave · 03-09-2005, 10:24 AM

LOL, gobbla! No problem on staying away from the EggNog!

I had a fairly good workout last night (3/8/05). BOM-Phase 4 intmdt - Workout A. Bench Press and Deadlifts.

BENCH PRESS (bar to lower chest) AFTER 3 WARMUP SETS:

6x175
3x177.5 (failed on 4th rep - yikes!)
4x177.5 (failed on 5th rep)
10x140

That's supposed to be a 6-5-4 scheme on the first three sets. No progress on Bench Press - in fact, this was slighly worse than last week.

DEADLIFTS AFTER 3 WARMUP SETS:

6x270
5x280
4x290
8x230

That was a vast improvement over last week. I think a lot of deadlifting is mental - I often have wild swings from week to week. The backoff 4th set was supposed to be 10-15 reps, but I didn't get there.

AB STUFF:

Hanging Leg Raises +20(ankle weights) - 12 reps

Weighted Curlups +50 DB -- 25 reps

Weighted side raises/ Roman Chair -- +50 db -- 10 each side

** this is on my "imitation" Roman Chair using my weight bench. I'm not sure I really get myself positioned completely on my side well enough. I have used my weight bench a lot in the past for these types of exercises, but I think maybe the Swiss Ball is better.

Lying single leg raises on Swiss Ball - 5 sec holds. -- 15 each leg.

I'm starting to get really tired of all of the ab work in the Book of Muscle workouts! LOL.

WED MORNING - 3/9/05 -- I wasn't really planning on running this morning, but my 9 year-old daughter woke me up at 4:30AM with bad dreams. I couldn't get back to sleep (kinda hard when you have 8 inches of one edge of the bed left to sleep on!), so I decided to get up and go running. I did a 7.4 mile course -- a hard one with several obnoxious inclines. I worked in some faster pace segments and also tried to keep my pace up on some of the uphills. I ramped it up some for the last 1.5 miles and did that in 9:49. Overall time was 55:31 with ave. pace = 7:30. I was happy with the time after only about 5.5 hours of sleep and having done deadlifts just 8 hours earlier. LOL. I'm almost certain that's a personal best for me on that course - so I think some of my efforts to increase my pace are working at least to some degree.

I'm still planning to race on Saturday. I probably will not do another run before the race, unless I happen to wake up really early again in the morning. Then I might do an EZ run. My preferred plan is to do weights on Thursday night and take a rest day on Friday. I'm trying to think of the race Saturday as a trainer for the one in April - but I'm sure once that competition thing kicks in, I'll go for max effort or close. I would really like to be able to do a sub-60 minute 15K -- but that would require just under 6:25 average pace. I think I can get there, but I doubt I am there yet. And I won't make that pace in the Birmingham 15K in April due to terrain. I'll be very happy if I can run this one on Saturday under 6:45 average pace, since I held that pace out to 10 miles in the 20K I ran in Oct 2004. And I'll be extremely happy if I can run it in the 6:30's, since that would be better than my 10K pace from Sept.2004. At least the weather looks ideal for Saturday!

03-09-2005, 10:24 AM	#28 (permalink)
BamaDave So I Like Running H8R's!! Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,452	Re: See BamaDave Run (and Lift) LOL, gobbla! No problem on staying away from the EggNog! I had a fairly good workout last night (3/8/05). BOM-Phase 4 intmdt - Workout A. Bench Press and Deadlifts. BENCH PRESS (bar to lower chest) AFTER 3 WARMUP SETS: 6x175 3x177.5 (failed on 4th rep - yikes!) 4x177.5 (failed on 5th rep) 10x140 That's supposed to be a 6-5-4 scheme on the first three sets. No progress on Bench Press - in fact, this was slighly worse than last week. DEADLIFTS AFTER 3 WARMUP SETS: 6x270 5x280 4x290 8x230 That was a vast improvement over last week. I think a lot of deadlifting is mental - I often have wild swings from week to week. The backoff 4th set was supposed to be 10-15 reps, but I didn't get there. AB STUFF: Hanging Leg Raises +20(ankle weights) - 12 reps Weighted Curlups +50 DB -- 25 reps Weighted side raises/ Roman Chair -- +50 db -- 10 each side ** this is on my "imitation" Roman Chair using my weight bench. I'm not sure I really get myself positioned completely on my side well enough. I have used my weight bench a lot in the past for these types of exercises, but I think maybe the Swiss Ball is better. Lying single leg raises on Swiss Ball - 5 sec holds. -- 15 each leg. I'm starting to get really tired of all of the ab work in the Book of Muscle workouts! LOL. WED MORNING - 3/9/05 -- I wasn't really planning on running this morning, but my 9 year-old daughter woke me up at 4:30AM with bad dreams. I couldn't get back to sleep (kinda hard when you have 8 inches of one edge of the bed left to sleep on!), so I decided to get up and go running. I did a 7.4 mile course -- a hard one with several obnoxious inclines. I worked in some faster pace segments and also tried to keep my pace up on some of the uphills. I ramped it up some for the last 1.5 miles and did that in 9:49. Overall time was 55:31 with ave. pace = 7:30. I was happy with the time after only about 5.5 hours of sleep and having done deadlifts just 8 hours earlier. LOL. I'm almost certain that's a personal best for me on that course - so I think some of my efforts to increase my pace are working at least to some degree. I'm still planning to race on Saturday. I probably will not do another run before the race, unless I happen to wake up really early again in the morning. Then I might do an EZ run. My preferred plan is to do weights on Thursday night and take a rest day on Friday. I'm trying to think of the race Saturday as a trainer for the one in April - but I'm sure once that competition thing kicks in, I'll go for max effort or close. I would really like to be able to do a sub-60 minute 15K -- but that would require just under 6:25 average pace. I think I can get there, but I doubt I am there yet. And I won't make that pace in the Birmingham 15K in April due to terrain. I'll be very happy if I can run this one on Saturday under 6:45 average pace, since I held that pace out to 10 miles in the 20K I ran in Oct 2004. And I'll be extremely happy if I can run it in the 6:30's, since that would be better than my 10K pace from Sept.2004. At least the weather looks ideal for Saturday!