Sunday bench press, sprint, pull-up

Yesterday: bench press to 5 x 5 at 100 lbs. I didn’t go up in weight from last week, but in number of sets. I want 100 to feel really solid and controlled before I add. After I bench press I always do a few sets of ring-rows and pull-ups. Yesterday it was 5 sets of 1 sprint ~100 meters then five pull-ups. I added weight each set of pull-ups. Today I’m a little sore from yesterday’s workout in both my upper and lower body.

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Barbells, sprints, pull-ups

Yesterday:
5 pull-ups, 1 sprint, repeat. Total five sprints of about 100m and five sets of five weighted pull-ups. I was sore about an hour after I finished sprinting — not terribly, but enough to not do it again with any of my classes that evening. I love sprinting, hate the normal running in WODs.

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Today: Back squat up to 3 sets of 5 at 145. Lightish because of the tired legs from yesterday. By the time I completed the third set of five at 145, I felt that I could easily go heavier, as if I were finally warmed up. But it was almost time for the noon class, so I left the weight the same and did a set of 10. I did a few pull-ups and dips today, not much.

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Arboretum run

Today: 4+ mile run-walk-run in the arboretum. I got lost! I love Seattle because I can still get lost on foot in areas I thought I had memorized after 14 years here. I also climbed up on top of a couple of tree limbs along the way and walked on some slippery balance beams (gravel-walk retainers that were wet and algae covered). I started in the farthest northeast parking lot and went northeast as far as possible. I got lost by taking a different return trail and was surprised when I popped out by MOHAI. I had to retrace my steps. Then I explored the part of the arboretum that’s west of Lake Washington Blvd.

Last Monday in Jules’s weightlifting class, I reprised my 100 lb. power snatch from months ago. Power snatch because I can’t overhead squat 100 lbs well. (My butt is writing checks my core can’t cash.)

The previous Monday I set a clean and jerk PR of 140 lbs. This wouldn’t have counted in a competition because of a slight press-out. I couldn’t do it a second time.  I’m working on using my legs better when initiating the jerk–per Jules’s coaching–and I know I’ll get a good 140 jerk soon.

Running

Three miles, from the gym parking lot to Lake Wash. Blvd. and Lake Park Drive and back. Time (with my new watch!) 25:48. This run averaged 8:36 / mile.

I hit the lap counter when I turned around at 1.5 miles. First split: 13:16 or 8:50/mile. Second split: 12:31 or 8:20/mile.  Guess I was in a hurry to get back. I did try to fall forward slightly more, but I couldn’t tell that I was actually going faster.

No knee pain. I’m starting to not think about that at all until after the fact. Very happy!