5 x 5 day

Yesterday I did bench press and deadlifts.

Bench press

Warm up bar x 5, 135 x 5
5 x 5 x 175
10 x 135

Deadlifts

Warm up bar x 8, 155 x 5, 185 x 5
5 x 5 x 205
8 x 155

Push Press

Warm ups, bar x 8, 65 x 5
2 x 5 x 95 (I’ll do these heavy later in the week)

Barbell Row

warm up, bar x 5, 65 x 5
3 x 5 x 95

Dips (Bodyweight)
4 x 8

This morning I did a 30 minute run, but my shin is sill a little tight and sore, so I walked the last ten minutes. My time has improved up till then, but I ended up running only 1.75 miles.

Of course, the ECW was celebrating the end of the year, so they had plenty of potato chips, cheese and triscuits for me to chow down on, since I didn’t have breakfast. Rotary was a little more responsible. No cake. Just a small cup of jasmine rice.

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New Gains, 5 x 5 and diet

Yesterday I only did squats and presses. My current one rep total for back squat is 245, so I did:

5 x Bar
5 x 135
5 x 155
5 x 185
then I debated about the next one 205? 235?
I did 3 x 205
3 x 235
3 x 235
5 x 185

I did have a spotter, and I think I made it to 90 degrees. I wish I could go lower, but I my gut changes my center of gravity.

Presses my one rep max is #130
5 x bar
5 x 95
3 x 115
3 x 125
5 x 95

Christian Finn, referring to Mark Rippentoe, is another advocate of 5 x 5 being a good way to build both strength and muscle. But he also argues that adding a final set makes increased strength gains. The added set should be easy, but reps of 8-15.

I’ll probably change it up a bit. A week ago I decided to burst through 3 sets of ten at a lighter weight of each Back Squats at 135, Chest at 135 and DL at 155. Variation I think helps make increases.

But last night I did have a fair amount to drink, and a friend took me out for a burger after I worked out, and I ate 1/2 the bun. With Cheese. This morning, a parishioner made HOMEMADE pancakes with maple syrup and a Quiche. The rule I have is that I will eat what is homemade. I have a job to do, and it is Pentecost.

Running

I’m also training for a triathlon in August. From what I understand, crossfitters have mixed feelings about triathlons. Cardio is properly one part of strength training and athleticism, and they seem to believe that long workouts are less worthwhile than intensity. However, they do include the occasional 5k run.

I’m slow right now. I did 5k in aobut 50 minutes the other day, walking and running comfortably. In 2007 I did a 5k in 33 minutes, but that was after a few months of training. I think I can get back to that. I ran comfortably for a couple minutes at a 10 mile pace. I have a new training tool – a Garmin 305 – that helps me pace. I try to stay between 130 and 160 HR. Once I get to 160 I walk until I get to 130. I sometimes also do sprints, but not this morning, where I simply did a walk run for 30 minutes.

The most effective thing I could do right now, however, is control my diet. I could theoretically lose about 20 lbs with a restricted diet (paleo style), especially if I radially cut the booze. Aside from that, my addiction to carbs has really diminished. It’s not that hard for me to turn down a cake or pastries, which I do EVERY SUNDAY MORNING!

Todays weight 175 (after the run in a fairly hot sun). No breakfast yet.