strength

Yesterday's 5x5 workout was great. Hit 165 on the DL for 5 reps and was wiped! Felt great.

I didn't get a chance to run, so maybe I'll do that today.

A google search of "strength" gets about 319 million results.

A google search of "strength in the bible" gets about 50.5 million.

In one of those results, Heaven Inspirations, I found a list of 20 quotes that I found excellent to meditate upon. While I do wish to strengthen myself physically, I'm feeling that need to strengthen myself spiritually as well. Here are a few that really spoke to me.

"I can do everything through him who gives me strength." -Philippians 4:13

"And we pray this in order that you may live a life worthy of the Lord and may please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and joyfully" -Colossians 1: 10-11

"You then, my son, be strong in the grace that is in Christ Jesus." -2 Timothy 2:1

The next few weeks I need to keep these verses in mind, need to keep reminding myself that I'm not alone.

A colleague of mine once said that religion is the "crutch of humanity." Well, I readily admit that I need that crutch, I need Jesus in my life. He strengthens me, renews me, through him I keep endurance and patience, and finally am strong in the grace.

Y Meltdown challenge; workout B

Today I start week 6 of StrongLifts 5x5, almost halfway!

Today's lifts:
Squat: 130 (5x5)
OHP: 90 (5x5)
Deadlift:

Cardio:
20 minutes on TM, 4:1::(5.5mph:2.5mph)
Before I tried Jeff Galloway's running method and I think I'll be trying that again. I see no reason to risk injury.

If time permits, some accessory work:
tricep ext: 50x3x8
bicep curl: 55x3x8
chest flye: 80x3x8
lat pulldown: 80x3x8

Then later today, the aforementioned toe raises. I did some running on Monday and felt great afterwards, so I really do think the toe raises make a different. I see no reason to do them every day though, so I'm going to stick with at least 3x per week.

I signed up for the YMCA Meltdown challenge. I weighed in last night at 220.8, so I need to lose at least 2.2 lbs.

week 5, workout A

Finishing up week 5 today with workout A.

All 5x5:
Squat 120
Bench 100
Barbell Row 100

I'd like to get my weight down to 200 so I'm going to restrict my calories to 1500/day. I'm going to mix in some interval training on the TM after my 5x5 workout.

I injured my wrist so I need to be really careful with my strength training.

workout B SL 5x5

Today is workout B, workout 2 of week 5!

warmup
squats: 120x5x5
overhead press: 85x5x5
deadlift: 155x1x5

cardio: 1.5 miles on the TM.

For accessory work I've added toe raises featured on fitmodo.

The workout, via fitmodo:

Instructions:

• 1. Find some stairs. Actually, just one stair or a curb will do.
• 2. Turn so you're facing down the stairs. Scoot forward until just your heels are on the stair, with the rest of your foot hanging off (you can hold a wall or railing for balance).
• 3. With your legs straight, point your toes downward as far as you can, then lift them up as far as you can. Repeat.
• 4. Use a timer. Do as many as you can in 30 seconds. Do them rapidly, but with full extension and flexion.
• 5. After 30 seconds, bend your knees at a 45-degree angle (about half way). Without pausing to rest, do another 30 seconds of flexing in that position. That's one complete set. If it burns like hell, then you're doing it correctly.
• 6. Rest for a minute or two, then do another set—30 seconds with the legs straight, immediately followed by 30 seconds with the knees bent. Rest for a another minute, and repeat the two-part set.
• 7. Each day, do three of these two-part sets. The total daily routine includes 6 30-second sessions.

source: http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise

No excuses!

today's workout 10/30

today's workout 10/30

I'm going to have a 45 minute workout today. Starting out with some light squats (no weight 1x5; bar only 1x5) to warm up then get right into it.

squat 115lbs 5x5
bench 95lbs 5x5
barbell row 95lbs 5x5

remaining time to filled in with time on the treadmill. I'm thinking about adding in some calf/shin accessory work soon, if time permits.

This morning I weighed in at 217.8 which is exactly where I want to be. My goal is to keep my weight between 210 and 220.  

I've got my eye on a turkey trot 5K and family fun walk (1.2 miles) which is on Saturday, Nov. 30th. (cardinalfoley.org)

Current stats(10/30):
weight: 217.8
Squat: 110
Bench: 85
DL: 145
OHP: 90

current goals (SL)

Started Stronglifts 5x5 to build strength in the beginning of October. (stronglifts.com)

Essentially working on compound movements to build overall strength.

Current stats(10/15):
weight: 219
Squat: 80
Bench: 70
DL: 115
OHP: 65

Barbell Row: 80

The program is 12 weeks long, so I'll complete the program just around Christmas.

Goals:
maintain weight by consuming ~2500 calories/day
Squat: 200
Bench:135
DL: 250
OHP: 140
Barbell Row: 150



How?
Consistency with the program, use MyFitnessPal to track calories
Moderate cardio (bike, TM, or swimming, 20 mins/3x per week)

Run-Walk-Run begins

Time to get back to running. I haven't done any significant running in about 3 weeks so my legs could heal. I joined Planet Fitness so I could do some leg strengthening and low-impact cardio workouts. Now I'm ready to give running another go. I'm going to take a lighter approach this time around and not think about how fast I can finish a half but instead focus on how fast I can finish WITHOUT injury! So, I got Jeff Galloway's Half-Marathon - You Can Do It book and started with the beginner program last night. I have my sights on a Half this October.

Just to recap. Last year, from Jan-Apr I trained for a Half-marathon using Hal Higdon's training guide. I ran, and finished, the Garden Spot Village Half Marathon in April, but not without injury. My shins were just worn out and overused. I couldn't run for about 3 weeks. I then ran my first 5K in Crystal City in July, which was fun, but slightly painful. Running then became something I tried to do 2-3 times a week, but my shins just wouldn't heal. I totally DNF'd a 10K in October then essentially put my running shoes away.

That brings us, or really just me, to the present. As I mentioned, I started the beginner Run-Walk-Run(TM) program. I haven't done a time trial yet, so last night I went with a 9:30 mile. Using the handy chart provided in the book, this means I was to run 4 minutes and walk 1 for 30 minutes.

2-27-2012
Workout: Week 1, workout 1, 30 min run
Time: 30:00
Distance: 2.86
Ratio: 4:1

Some of my concerns:
Once I get into (better) shape, do I continue to do the Run-Walk method?
I'm thinking yes to avoid further injury, or re-injuring my lower legs.

The training program is 38 weeks long. The 35th week is the Half Marathon week.
Each week there are two 30 min runs then one long run. Through the entire training it is like this. This differs from Higdon's method, where the weekday runs were increased in length as time went on. My other concern is that week 33 has me doing a 14 mile long run. Before my longest long run was 10 miles. I guess I just need to learn pacing?

I look forward to my trial on Wednesday... Until then...

I'm going to keep this blog updated, as suggested by Galloway's back so I can look back on it and learn from past experiences.

Ben
@xbenailes
dailymile.com/people/xbenailes