This week concludes the 2nd cycle of Wendler 5/3/1 (modified), and here are the 1RM for each major lift;
Squat: 309 lbs (Goal 350 lbs)
Deadlift: 306 lbs (Goal 400 lbs)
Bench Press: 227 lbs (Goal 300 lbs)
Standing Military Press: 122 lbs (Goal 180 lbs)
Bent Barbell Row: 144 lbs (Goal 200 lbs)
Barbell Curl: 82 lbs (Goal 100 lbs)
Upper body is still the weakest link, especially the upper back. Yes my deadlift is about the same as my squat but that’s because I tweaked something in my back while doing my heavy set this morning and didn’t get all my reps in. Hopefully I can recover from this fairly quickly.
Once the goal weights have been reached, focus will change to hypertrophy in the 8-12 rep ranges for the upper body movements. Lower body size is not a concern as it’s already bigger than I would like it, therefore I will continue with low reps (under 8 reps) to maintain strength numbers.
Last year, I ran the race untrained and suffered immensely. I finished with a time of 56:17, which put me last in my age group. At least there’s only one way this weekend’s race to go and that’s up. I’ve had a solid 13 weeks of run training leading up to this race this year, which means a significantly better performance.
My goal is a 48 min finish and based on some analysis and my recent submaximal efficiency test, I believe it is doable but it will certainly be challenging.
The weather for this Saturday’s race is looking perfect; a mix of sun & cloud, temps around 8°C, although slightly windy with 20 kph winds out of the west. Most the of course is ran in a SW/NE direction so there will be opportunity to take advantage of some tail winds.
Following the race, I have a 30 min stretch session with my great massage therapist, Victoria Van Helvert. Full body massage follows on the Monday. 😀
It’s been awhile since I’ve posted a weigh in, but that’s simply because there hasn’t been that much movement. Diet continues to be my greatest challenge. My training has been 100% complaint since August 18th. But, with a race coming up in 3 days, it was time to post some numbers.
What a fabulous day for a race. Sunshine, cool crisp fall air, no wind, and a great crowd and a great organized race.
I did this race back in 2011, and in only 4 years, it’s improved significantly. The goody bag was full of nice things like beer glass, drink glasses, and an embroidered toque! Also can’t forget the free beer after the race when you present your race bib at Sneakers Bar & Grill just down the street from the start/finish line.
As far as how the race went, I didn’t know what to expect as far as my performance. I had mixed emotions – I knew it would be hard as all short races are when done properly. But my higher body weight was a concern, and far from perfect nutrition leading up to the race. All of it mind games you go through before a race. I decided to stick to the original plan of a 6:00 min/km pace for a 30 min finish. Adjust if necessary during the race.
Horn goes off on time at 11 AM. I placed myself mid-pack and it was a good clean start. At first I just ran what I felt was a good pace. The Garmin always takes a few minutes to stabilize. I finally looked at the Garmin Average Pace and it showed 5:40 min/km and a heart rate already at 160 – yikes. Backer’ down dude. So I tried slowing a little and the heart rate stabilized around 161-162 for a few minutes, then started to creep up, which is normal. My pace at this point was around 5:50 min/km. I felt good and was thinking if things got too bad later I would have a small buffer to meet my 30 min goal.
By the 3 km point, my heart rate was clipping 180s and it felt like my chest was going to explode. I was still sitting at a 5:50 min/km avg pace so I made the decision to walk for 30 seconds, bring my heart rate down. Worked great and my average pace only went up to 5:54 so I was still on track.
Approaching the 4 km point, my heart rate was up to 185, so I again decided that I would take a walk break, this time 1 min. My avg pace drop to 5:58 so I still had a buffer which was perfect. So I dropped the hammer – a little too much – after just 300m my heart rate was pegged again and I couldn’t catch my breathing. So another short 30 sec walk break, and again at the 4.7 km mark. It was apparent at this point, my cardio was done, but luckily so was the race.
My run training has been consistent since Aug 21st and I was rewarded today. Not only did I make my original goal, it re-ignited the fire of competition, even if it’s only with myself. Now, lets hope my body doesn’t turn against me like it has in the past.
So what’s next? Assuming my knee survives this race (I’ll know in a couple days), I’m shooting for the same race as last year – Casablanca Classic 8k. My original goal from last year was 40 mins. Well, that won’t happen. As per the Race Schedule on here, the revised goal was under 50 mins. Now that I have my 5k race time, models predict a finish just over 48 mins at current weight and aerobic efficiency. But with 4 weeks to go, both of those will improve so I think I can pull it off at 48 mins flat, which would be a 8 min improvement from last year.
The Crystal Beach 5k is this Saturday. Although I’m considering this a C priority race, I also want to use it as a fitness benchmark for future training paces, and also to nail down my goal time for the Casablanca Classic 8k on November 7th.
My run training has been spot on and weekly mileage is up to 15 kms but I had a few bad nutrition weeks and therefore my weight is a little higher than I had hoped. Also, I’m finding my aerobic capacity isn’t as efficient as I want it.
My original finish goal was 30 mins – 6:00 min/km (9:40 min/mile) pace – and I was thinking of revising for 31 or 32, but screw it! I’m going to push hard at this race to and shoot for the original 30 mins. There might be some puking involved, or maybe a myocardial infarction, but dammit, I’m doing it.