The Kevin Cain Make My Day 5K turned out great. I didn't get a PR, but I did hit a respectable time of 27:27. (My 5K PR is 26:18, Crystal City Twilight 5K).
Schedule this week:
Monday:
Jog 10 minutes (EASY)
SS A
Squat: 240x3x5
Bench: 180x3x5
Deadlift: 270x3x5
Accessory work
Tuesday:
Run 3 miles (EASY)
Wednesday:
Rest / Stretch
Thursday:
Run 3 miles (Medium)
Friday:
Jog 10 minutes (EASY)
Squat: 245x3x5
OHP: 115x3x5
Pendlay row: 100x3x5
Accessory work
Saturday:
Rest / Stretch
Sunday:
Run 4 miles (LSD)
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I'm going for 3 PRs this week. Bench 180, OHP 115, and running 4 miles. I'm bringing back the long run, which I'll do on Sunday mornings. This will give my body plenty of time to rest before I lift Monday evening.
Lifting PRs (5RM)
Squat: 255
Deadlift: 275
Bench: 175
OHP: 110
Pendlay: 150
When it comes to accessory work, I just do whatever I feel like doing, just having fun in the weight room. (DB curls, hammer curls, skull crushers, etc.) I keep track, but there's no set plan.
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