bench press

barbell bench press 135×5; 155×5,5

dumbbell incline press 25×5,5; 35×15

kneeling cable crunch 50×15; 80×15; 90×8

parallel bar dip 185×5; 150×15; 150×8

squat

Back squat 135×5; 185×5; 205×5

Lunging step up 25×10,10,10

Hanging leg raise BWx10,10,10

it doesn’t look like much. but work in the intensity and you don’t need a million exercises to get the job done. in and out…no jerking around

edit: i read back a few days ago. i realize that i’ve skipped around and switch the deadlift and squat. this is because sometimes i dont like to wait at my local gym for someone to finish at the squat rack. esp if theyre twice my size. so…im benching tmrw and doing the 3 mi on friday. i’ll rest saturday and do another 3mi sunday.

thats how life goes sometimes…you jus gotta make adjustments and not let obstacles throw you off the main path

deadlift

i was going to pull and squat today, but the gym was just too busy with the regulars for me to stick around and wait for a rack to open. here are the numbers:

deadlift 135×5, 185×5, 225×5, 185×5

assisted pullup 135×5,5  165×5

dumbbell row 45×10,10,10

on another note, the pulls felt surprisingly challenging. it still felt good – but i can’t wait to start lifting heavy once the race passes.

*Commentary: The Week at a Glance

mon – sqt

tue – 2mi

wed – deadlift

thurs – 3 mi

fri – bench

sat- rest

sun – 3mi

conservative lifters might warn against taking only one day off during the week, especially because of the fact that the running workload is ever-increasing. bear in mind however, that the weights involved, regardless of my capacity and limits, aren’t that much in comparison the running work. squatting 205 isn’t going to ruin my knees, even after a long-run sunday. the point is i’m lifting to maintain my muscle memory.

after the great aloha run, the shift will change quickly towards the end of february. i’ll be starting the 5/3/1 program again, something i’ve used extensively before. i’m hungering to get back to lifting heavy, but first things first – raceday!

2.25 mi "Crazy Eight"

Upper Body Split

Barbell BP
135 x5, 150 x 5, 175 x 5
Barbell Row
105 x 5, 105 x 5, 105 x 5
Dumbbell Incline BP
35 x 10, 35 x 10, 35 x 10
Assisted Pull-up
120 x 5, 150 x 5, 175 x 5
Kneeling Cable Crunch
70 x 12, 80 x 12, 90 x 12
Reverse Crunch
BW x 15, BW x 20, BW x 15