Strength Training, W3:D1

Clean Pull, 4 x 105/5

Romanian Deadlift, 4 x 155/6

Kettlebell Forward Lunge, 4 x 24kg/6

Bench Press, 4 x 125/6

One-Arm Standing Cable Row, 4 x 40/6

Push Press, 4 x 75/6

Single-Arm Pulldown, 4 x 50/6

Cable Rotation, 4 x 40/10

T-Push and Hold, 4 x 45 sec.

Last week, I realized I'd lowballed my bench press in week one, so these should be the right weights for these past three weeks.  My range of motion on the Romanian deadlifts felt compromised; at kettlebell class this past weekend I learned some new hamstring correctives that I start doing to address this.  It doesn't help that 155 pounds is awesome for my hamstrings, but murder on my arms.

Someone left the bumper plates on the floor, so I got to use them for my clean pulls, which made them more comfortable.  I've got to find a way to use these every time.

Strength Training, W1:D1

I haven't been blogging, but I have been in the gym.

After doing another 12 weeks of power training, I decided to tack on three to six weeks using the program for strength training.  Here's what I did today:

Clean Pull, 4 x 105/5

Romanian Deadlift, 4 x 145/6

Kettlebell Forward Lunge, 4 x 24kg/6

Bench Press, 4 x 115/6

Single-Arm Pulldown, 4 x 50/6

Bent-Over Dumbbell Alternating Row, 4 x 40/6

Push Press, 4 x 75/6

Cable Rotation, 4 x 40/10

T-Push and Hold, 4 x 45 sec.

Everything other than the clean pulls were in super-sets.  The deadlifts should have been at 155, but I realized after my last set that I'd loaded the wrong amount of weight.  I'd also intended to do one-arm standing cable rows rather than bent-over dumbbell alternating rows, but the adjustable cable machine was in use (and broken), so I substituted dumbbells for cables.  I guess that's one of the advantages of having a variety of exercises to go to for each moment (and having your notes handy to know the load).

Cherry Tree Results

Last Sunday, I ran the Cherry Tree relay in Prospect Park, my first 5K in a long time.  First half of the race felt great.  I timed myself at 25.00.80; official South Brooklyn Running Club results, which C. got conscripted into helping out with recording, had me at 27:38 for ~ 3.35 miles.  I didn't do much training for this, but I'm confident I could have shaved two or three minutes off my time if I'd run the entire second half.  After the race, I joked that I felt great in two-minute increments, like sports-conditioning class.