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BamaDave · 05-06-2005, 10:29 AM

THURSDAY 5-6-2005:

1. BB BENCH PRESS: 8x110; 5x130; 4x185; 4x190 (regressed on the 185 set; went up versus last week on the 190 set --- overall, no progress, really)

2. DB INCLINE BENCH: 5x67.5; 5x67.5

3. DB DECLINE BENCH: 5x70; 5x70

4. BB BENCH PRESS/BACKOFF: 8x140; 9x120

5. OVERHEAD SQUATS: 8x60; 6x80; 5x110; 3x115 -- I'm really limited on these by upper body stamina. I should probably do the squats before all the bench pressing.

6. FRONT SQUATS - 5x200; 5x200; 7x140 -- Depth was marginal on first set, better on the second. For the 140 backoff set, I tried the cross-arm approach for holding the bar. At first, it seemed much better than having my arms bent back, but the bar kept slipping off of my sweaty shoulders, and I lost it completely after the 7th rep. Last week I did 12x140 for that set with the regular method for holding the bar.

I really like both Overhead and Front Squats, but I am missing that complete hammer from traditional BB squats with a lot of depth. I may need to back off on the pounds for the Front Squats and focus on going close to the bottom, as I did for regular squats. Alternatively, I may work in a set or two of reg. BB squats, although this is already a long workout.

7. HANGING LEG RAISES WITH TWISTS - Left-Center-Right: +20# ankle weights - 24 (8 each position)

8. SWISS BALL SIDE RAISES +30db (303 tempo) - 11 ea. side

8. WEIGHTED CURLUPS +50db (303 tempo) - 28 reps

9. BICYCLES - +20# ankle weights - 35 reps **ouch**

-------------------------

FRI. 5/6/05 MORNING RUN

Not a great night's sleep - about 5-1/2 hours.

7.2 mile run - 52:45 AVE. PACE = 7:20.

Laid back run, overall - mostly go with the flow. I ramped up the final mile and did it in 6:00. One second short of my PB for that final mile ramp-up. LOL. I would have made it a few seconds shorter if I hadn't lost momentum when I had to stop briefly to deal with the overly friendly Lab. I had two pauses on this run to deal with dogs. Sheesh.

Sometime I need to do some track training, especially if I want to run some 5K races. I really don't have a good feel for pacing myself on a shorter race, and my training grounds are not optimal for developing a sense for this. On the other hand, a flat track is not representative of local race terrain - but it would probably still help. My 5K split in the recent 15K was probably around 19:20 - so I should be able to knock some time off of that for a 5K. My fear is starting off too slow and losing lots of seconds or too fast and not being able to maintain momentum through the race.

05-06-2005, 10:29 AM	#103 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,183 My Profile	Re: See BamaDave Run (and Lift) THURSDAY 5-6-2005: 1. BB BENCH PRESS: 8x110; 5x130; 4x185; 4x190 (regressed on the 185 set; went up versus last week on the 190 set --- overall, no progress, really) 2. DB INCLINE BENCH: 5x67.5; 5x67.5 3. DB DECLINE BENCH: 5x70; 5x70 4. BB BENCH PRESS/BACKOFF: 8x140; 9x120 5. OVERHEAD SQUATS: 8x60; 6x80; 5x110; 3x115 -- I'm really limited on these by upper body stamina. I should probably do the squats before all the bench pressing. 6. FRONT SQUATS - 5x200; 5x200; 7x140 -- Depth was marginal on first set, better on the second. For the 140 backoff set, I tried the cross-arm approach for holding the bar. At first, it seemed much better than having my arms bent back, but the bar kept slipping off of my sweaty shoulders, and I lost it completely after the 7th rep. Last week I did 12x140 for that set with the regular method for holding the bar. I really like both Overhead and Front Squats, but I am missing that complete hammer from traditional BB squats with a lot of depth. I may need to back off on the pounds for the Front Squats and focus on going close to the bottom, as I did for regular squats. Alternatively, I may work in a set or two of reg. BB squats, although this is already a long workout. 7. HANGING LEG RAISES WITH TWISTS - Left-Center-Right: +20# ankle weights - 24 (8 each position) 8. SWISS BALL SIDE RAISES +30db (303 tempo) - 11 ea. side 8. WEIGHTED CURLUPS +50db (303 tempo) - 28 reps 9. BICYCLES - +20# ankle weights - 35 reps ouch ------------------------- FRI. 5/6/05 MORNING RUN Not a great night's sleep - about 5-1/2 hours. 7.2 mile run - 52:45 AVE. PACE = 7:20. Laid back run, overall - mostly go with the flow. I ramped up the final mile and did it in 6:00. One second short of my PB for that final mile ramp-up. LOL. I would have made it a few seconds shorter if I hadn't lost momentum when I had to stop briefly to deal with the overly friendly Lab. I had two pauses on this run to deal with dogs. Sheesh. Sometime I need to do some track training, especially if I want to run some 5K races. I really don't have a good feel for pacing myself on a shorter race, and my training grounds are not optimal for developing a sense for this. On the other hand, a flat track is not representative of local race terrain - but it would probably still help. My 5K split in the recent 15K was probably around 19:20 - so I should be able to knock some time off of that for a 5K. My fear is starting off too slow and losing lots of seconds or too fast and not being able to maintain momentum through the race.