MENTOR CARDINAL PUMP AND RUN
BENCH/5K COMPETITION
Location: Mentor, Ohio
Weather: 29 degrees and snowing
***OMG you guys, I won an award!!
Competition started off with a bench press event. Women can choose any weight between 45-100lbs and if you rep it for 10 you get a corresponding amount of minutes off your race time. I did 100x10 and got 10 minutes off my race time.
5k race started on a track and then went out like a cross country race through a park, and back into the stadium. Cold AF, had to break out the Tesla base layer shirt for this, but still managed shorts and compression pants. I started off really freaking fast the first mile, and was getting passed up by most people lol. I held onto a faster than normal pace the last couple miles and got a huge PR! My 5k in Nov was 31:24.
Today’s 5k: 29:28
So that brought my comp score to 19:28 with the bench press credits.
Still I figured no way I’d place in anything since it felt like everyone was passing me in the race. I got a nice surprise and placed 2nd in the women’s 30-39 year old age group! I won a gift certificate to a local running store. I am proud as can be that I placed in anything.
Awesome swag:
I ended up placing 28th out of the whole thing men’s and women’s together out of 130. Not bad, I think I have found my sport! I thought this comp would be more half and half, like half of people would be mainly lifters and have a little running experience, while the other half would be runners with a little lifting experience. There seemed to be only a handful of people who were really into lifting. Only 4 women out of the whole thing got the max allowed 100x10 bp, but damn felt like everybody but me was fast haha.
There are three more bp/run comps this summer that I see were held the last few years so hopefully those places do them again, I’m just waiting for registration to get posted. Those are the weigh in ones so my lifting will help me even more in those because they have you do 70% bw up to 30 reps (for me 105x30) and I can do that, and I doubt it’s common for a lot of people to hit that many reps. Until then I’m looking into some regular running races to sign up for. There’s a 10k in five weeks that’s right at the park I train at 10min down the street so I’d love to do that one to officially get a 10k race in. I’ll slowly build back up the mileage and wait until I sign up for it to make sure all is well with the IT band. It felt perfectly fine today.
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04-08-2018, 04:13 PM #4321
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-09-2018, 04:43 AM #4322
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04-09-2018, 08:25 AM #4323
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04-09-2018, 11:01 AM #4324
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04-09-2018, 01:32 PM #4325
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04-09-2018, 04:49 PM #4326
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Thanks Party!
Thanks! Oh that shirt rocks, I wore it to the gym today, gonna chop the sleeves off and make it into a a badass tank. Please please PLEASE compete with me next year, that'd be awesome to have a buddy there! I made friends with a few people there to hang with someone throughout the event, and I jumped in to spot a bunch of lifters because a lot of people there seemed shy about that not really knowing how to do it haha. For the men's division the wt was rep ten anywhere from 135 to 225. A couple guys got the 225 and did awesome with it. It blew my mind how many guys jumped in to try 225x10 right off the bat and could not even do 1 rep, so I guess they never tried it before? There were several who were nowhere near 135x10 either and looked shocked when they couldn't get past 2 reps. I think a lot of people assume they can easily bench press A LOT of weight but don't actually try it. It was weird though because damn near every female lifter I watched said yeah I know I can do X amount for 10 reps, and they did it, the women's group came more prepared and tried this out before the competition.
Thanks Sophie!
I will be there!! You probably have a few "pump and run" races around. They're not easy to stumble upon unless you're looking. I found 4 within an hour of me and I really never knew these existed until I was searching for 5k races a while back and happened to see these on the calendar.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-09-2018, 05:02 PM #4327
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
BACK/BICEPS
SUPPS:
PRE: ANIMAL Rage 1 scoop
INTRA: none
POST: True Grit 2 scoops
LOCATION: LTF
BW: 150
WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-BW squats
BACK:
Pull Ups:
bw x 11
bw x 9
bw x 8
bw x 6
bw x 5
bw x 5
*total of 44, trust in the cut of peace!
DB Rows:
60s x 10
70s x 8
75s x 7
75s x 6
65s x 10
60s x 10
HS Row:
1pps x 10
2pps x 10
2.5pps x 6
105lb ps x 7
2pps x 10
Lat Pulldown:
100x10
115x9
130x8
145x5
130x7
Cybex Low Cable Rows:
block 8 x 8
block 6 x 10
block 6 x 10
Face Pulls:
42.5 x 19
50 x 15
57.5 x 11
50 x 15
BICEPS:
DB Curls:
30s x 15
30s x 13
25s x 22
OTHER PREHAB:
-Stretching 30min
-LAX/Spike rolling 10min
-Foam Rolling with Spike on wall 5min
-Hot tub 10min
-Pool time
-Sauna with rolling 15min
Everything felt strong today. Pull ups are so much easier at this lower wt now.
It was snowing today AGAIN. :/ Let it be officially known that I am unsatisfied with the state of the weather right now. Whoever is responsible may Broseiden have mercy on your soul because I hope EVERY protein shake you ever make leaks so bad that a brown volcano explodes all over your kitchen counters, floor, and ceiling.... AND you accidentally step in it and get your sock wet.
Tomorrow we are having a heat wave of 42 degrees!! I'll go running tomorrow evening and will enjoy not having to wear 5 shirts.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-09-2018, 06:55 PM #4328
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04-09-2018, 08:06 PM #4329
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04-10-2018, 05:44 AM #4330
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04-10-2018, 05:20 PM #4331
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
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04-10-2018, 05:34 PM #4332
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
RUN
CARDIO:
Running:
Distance: 4.00 miles
Time: 40:31
Avg HR: 146
Peak HR: 156
*42 degrees and overcast
Slow, easy run. Weather is still kinda meh. It's supposed to be 74 on Friday, I can't even imagine what that feels like. I'm suspicious someone hacked into my phone weather app and is playing a joke on me.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-10-2018, 05:53 PM #4333
- Join Date: May 2013
- Location: New York, New York, United States
- Posts: 10,831
- Rep Power: 105895
I JUST WANTED TO COME IN AND SAY I TOLD YOU SO
about the run and bench press being your show and IT WAS you did so great omg congratulations on second in age group that's insanity
and btw my 5k PR is 19:25 (now I am sure it's well over 20 bc I'm barely running) but I can't bench my bodyweight even once... I could do 70% though... hmmm maybe it's time to try one of these"The right to be heard does not automatically include the right to be taken seriously."
--Hubert Humphrey
Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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04-10-2018, 06:01 PM #4334
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Heehee, thanks dudette!
and btw my 5k PR is 19:25 (now I am sure it's well over 20 bc I'm barely running) but I can't bench my bodyweight even once... I could do 70% though... hmmm maybe it's time to try one of these
Hell yeah even if you could hit that for 5 reps or so you still get time off so you'd have that much more of an advantage.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-10-2018, 07:27 PM #4335
- Join Date: May 2013
- Location: New York, New York, United States
- Posts: 10,831
- Rep Power: 105895
Real talk, given your strength I bet you could crush a 40-yard dash, though. Have you ever tried? Pure speed is highly correlated with strength/power. Your size and musculature will make it harder for you to get faster over long distances, but over short you could probably improve quite a bit with a tiny bit of technique training (how to run efficiently, how to start so that you're "falling forward," etc.).
And running is something you adapt to like anything else. I ran for yeaaaars to get to that sub-20 5k, like so many years. My body's just super efficient at running now. And of course when I ran my fastest times I was far weaker and carried faaaar less muscle than you do. It is a trade-off, which is why bench and runs are perfect for you since you're strong and you have cardio!"The right to be heard does not automatically include the right to be taken seriously."
--Hubert Humphrey
Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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04-11-2018, 12:31 PM #4336
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04-11-2018, 05:50 PM #4337
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Interesting, nope never tried sprinting as a sport. Hell yes, most of the fast runners are soooo damn skinny, I probably outweigh them by 40lbs easy. I personally would not want to be that light just for some running time improvement, I like to be bigger so I can throw stuff around. Never know when you need to throw down in the grocery store to secure the last cantaloupe on sale lol.
And running is something you adapt to like anything else. I ran for yeaaaars to get to that sub-20 5k, like so many years. My body's just super efficient at running now. And of course when I ran my fastest times I was far weaker and carried faaaar less muscle than you do. It is a trade-off, which is why bench and runs are perfect for you since you're strong and you have cardio!
Heehee I didn't wanna say old lady, you're just slightly a tiny bit older than the 30s group so yeah the percentage is better. Sweet, you should do one of those, bet you'd do well.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-11-2018, 05:51 PM #4338
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
AMRAP BP/SHOULDERS/TRI
SUPPS:
PRE: Jack3d 2 scoops
INTRA: none
POST: True Grit 2 scoops
LOCATION: Home gym
BW: 150
WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-Cuban Press
-BW squats
AMRAP BP:
45x12
75x10
105x29
105x24
105x20
SHOULDERS:
DB Shoulder Press:
35s x 11
40s x 8
35s x 11
30s x 15
Incline BB Bench Press:
45x12
75x10
105x10
120x9
135x5
135x4
95x11
TRI:
Tricep Rope Pushdown:
30x10
30x9
20x14
OTHER PREHAB:
-Stretching 30min
Mixed it up today, threw in some extra lower wt sets and rampaged out the reps. Triceps of steel. Can't believe I only got 29 reps at 105 arrgghhhh so close! I'd like to be getting that past 30 soon.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-12-2018, 11:50 AM #4339
- Join Date: Jul 2012
- Location: Bethlehem, Pennsylvania, United States
- Posts: 1,572
- Rep Power: 559
you're such a beast. I definitely can't bench 70% of my body weight. Is there a row and run? i'd kill that **** hahaha.
great workout as always. "Can't believe I ONLY GOT 29 REPS" .........oh you hahaha.
Edited to add: IT'S GONNA BE SO ****ING NICE THIS WEEKEND finally!!!Trying to gain a booty so my husband can squeeze it:
https://forum.bodybuilding.com/showthread.php?t=175451341&page=4
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04-12-2018, 12:58 PM #4340
- Join Date: May 2013
- Location: New York, New York, United States
- Posts: 10,831
- Rep Power: 105895
150 isn't that heavy for a runner, depending on your height, I guess (I have no idea how tall you are). Some races have "Athena" class that is above 150 so you're on the cusp of even being considered heavy for a runner... that's just fyi. Great runners are not all skinny. I sure am not skinny right now and I'm still pretty fast.
you have sick muscular endurance as always. I can't imagine even wanting to do 30 bench presses in a row. At that point I'd just do pushups or something and even that feels like cardio."The right to be heard does not automatically include the right to be taken seriously."
--Hubert Humphrey
Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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04-12-2018, 05:27 PM #4341
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Run and row would be awesome! I'd tear that chit up too! Heehee, 30 or bust, actually 30+ so I can do the first 30 reps in these bp/run comps and not even break a sweat. Fuk yeah, it was 75 DEGREES TODAY!!! I ran victoriously in a sleeveless shirt.
I'm 5'6", I was 172 in December when I started this cut, that felt really heavy for running. Now I'm compact and slightly more speedy. That's awesome with the wt classes for running, hmmm I should find some of those. True, I see some who are jacked. Most people I see running out and about are fairly skinny.
you have sick muscular endurance as always. I can't imagine even wanting to do 30 bench presses in a row. At that point I'd just do pushups or something and even that feels like cardio.
Run coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-12-2018, 05:30 PM #4342
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
RUN
CARDIO:
Running:
Distance: 3.1 miles
Time: 33:14
Avg HR: 137
Peak HR: 148
*75 degrees and sunny YEAHHHH!!!
Great weather, very easy slow run. I'm trying to slow down my pace for some of these training runs, especially with the IT band getting back in action. It's not 100% but feels hugely improved. I'm hoping it feels good enough to do a fairly long (4-5 miles) run on Sunday, gonna be in the 60s again.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-13-2018, 11:18 AM #4343
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04-14-2018, 05:25 PM #4344
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
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04-14-2018, 05:42 PM #4345
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
CHEST/TRI
SUPPS:
PRE: Jack3d 2 scoops
INTRA: none
POST: True Grit 2 scoops
LOCATION: Home gym
BW: 150
WARMUP:
-Foam Rolling with Spike 10min
-Arm circles of peace
-Cuban Press
-BW squats
CHEST:
Bench Press:
45x15
95x10
135x5
155x4
170x2
*wrist wraps
175x1
180x1
175x1
160x5
160x4
*remove wraps
145x11
135x15 vid
125x15
strong set, most I've ever hit lifetime was 135x17, will try to outdo that in the next couple months
Incline BB Bench Press:
45x10
95x10
115x9
135x5
125x6
TRI:
Tricep Rope Pushdown:
30x10
30x8
20x15
RC WORK:
Standing Y/T/Ls:
5s for 17, 17, 17
5s for 17, 17, 17
External Band Rotations:
RED x 17
RED x 17
OTHER PREHAB:
-Stretching 30min
-LAX/Spike glute rolling 10min
-Foam Rolling with Spike on wall 5min
BOOM - big bench day! Now that I'm back on maintenance calories I can make my backoff bp sets more meaty. I'll leave the 105 rep practice for shoulder days. Doing backoff sets at 145, 135, 125 should help. 105x30 is honestly way harder than that 135x15 set. I guess it's just doing anything with that many reps that's killer for me. I think doing sets over 10 reps will help me with the endurance and mindset so we'll try these heavier amounts for lots of reps and see if there's improvement beyond 105x30 in a few weeks.
I was going to set up my grill for the season but damnit it's been pouring rain all day, and will be all day tomorrow too. :'( I'm going to pick up some steaks tomorrow. Mon/Tues it's going to snow, again. :'( But a couple more days after that should be fine for grilling. I'm planning to do my long run tomorrow in the rain. Was going to check out a couple trails new to me that have races later in the year but looks like I'll have to stick to the paved path tomorrow. No water logged trails, that's how you snap your chit up.
Also I think I am a victim of the Underpants Gnomes. WTF is going on? Two weeks ago everything was fine, now I'm struggling to make it to laundry day - where are they going?! I don't remember having to rip off my undies in an emergency like my plane crashing into the water and me getting snagged on the seatbelt. I do get really confused at night on melatonin though, srs, I usually end up eating some Wheat Thins at 2am and leave crumbs everywhere. I'll have to check my front yard and make sure I didn't accidentally sew an underpants flag and display it on the house.Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-15-2018, 04:03 PM #4346
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
RUN
CARDIO:
Running:
Distance: 5.0 miles
Time: 53:05
Avg HR: 136
Peak HR: 149
*53 degrees and pouring rain
Run felt great, I love the rain. Part of my main running path is washed out by the river overflowing so I ran in a new area.
Lots of family stuff going on. My aunt with cancer is not doing well at all. But back in Sept they gave her 3 months and it's been 7 already!!! That's pretty amazing and everybody's thrilled it worked out that well, but she's getting a lot worse quickly now. And now another aunt of mine is having major issues and is now in the hospital, lots of breathing issues with COPD and complications from that. Ugh, what a terrible month for the family, I feel so bad for my dad, they are both his sisters. Seems like pretty much everybody in my family smoked for the last 50 years (except my parents and I am forever grateful for that for the sake of their health and for the sake of me not growing up with that and picking up that habit.) Now that people are getting a little bit older all these health issues are coming out. :/ Not sure if anybody here on the forums smokes, but if you do, please please PLEASE quit, for your kids, for your family, for your own well being. The related complications from that look like a horrible way to go.
Sunday Weigh In:
150.4
(last time I weighed in two weeks ago I was 150.8. I've been eating at maintenance so apparently I've got my numbers right on track, I'll keep doing what I'm doing.)Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-15-2018, 08:34 PM #4347
- Join Date: Mar 2015
- Location: California, United States
- Age: 39
- Posts: 3,106
- Rep Power: 10072
So, I'm way late in the competition run. That was awesome how you did on the bench and run. Congrats there from like a week ago.
Sorry to hear about the family struggles. It's tough but great when people surpass the expected days left verdicts. My uncle battled cancer for 10 years when they thought he wouldn't last one. But the days are challenging and a lot of emotions involved with the family. Good luck to you and your family with everything.Gym Max: 229/126/305
Meet Max: 1st Meet 198/115/248
2nd Meet 220.5/121/281
Goals: 235/135/315
Just Strong Ambassador
http://juststrong.com/discount/ambwil10
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04-16-2018, 07:49 AM #4348
- Join Date: Jul 2012
- Location: Bethlehem, Pennsylvania, United States
- Posts: 1,572
- Rep Power: 559
LOL @ "Underpants Gnomes" - I didn't know that they exist hahaha.
I'm so sorry to hear about your fam smoking is such a beast - i have family members who still refuse to quit and others who smoked for 25+ years and now use those vapes, which i'm not convinced are much better but i haven't done research haha. my hubby smoked when i met him and now he's smoke/vape free for a couple of years thank goodness.
Congrats on finding your maintenance! Is your plan to try and lose more or just maintain 150?Trying to gain a booty so my husband can squeeze it:
https://forum.bodybuilding.com/showthread.php?t=175451341&page=4
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04-16-2018, 05:37 PM #4349
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
Thanks!
Sorry to hear about the family struggles. It's tough but great when people surpass the expected days left verdicts. My uncle battled cancer for 10 years when they thought he wouldn't last one. But the days are challenging and a lot of emotions involved with the family. Good luck to you and your family with everything.
Oh they are a very real threat!
I'm so sorry to hear about your fam smoking is such a beast - i have family members who still refuse to quit and others who smoked for 25+ years and now use those vapes, which i'm not convinced are much better but i haven't done research haha. my hubby smoked when i met him and now he's smoke/vape free for a couple of years thank goodness.
Congrats on finding your maintenance! Is your plan to try and lose more or just maintain 150?
Workout coming up...Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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04-16-2018, 05:38 PM #4350
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49954
DL/SQUATS/LUNGES
SUPPS:
PRE: Jack3d 2 scoops
INTRA: none
POST: True Grit 2 scoops
LOCATION: Home gym
BW: 150
WARMUP:
-Foam Rolling with Spike 8min
-Arm circles of peace
-BW squats
BACK:
DL:
135x10
185x5
*Versa Grips
225x3
*belt
250x3
270x1
280x1
LEGS:
Squats:
45x12
95x10
135x5
165x4
*belt
195x3
205x2
Lunges:
bw x 20
5s x 20
5s x 20
OTHER PREHAB:
-Stretching 30min
Light day, easing back into leg day. I added lunges today, thought I'd be way worse at them but they seem fine. I'll up the wt slowly on that. Also it's snowing today. :/Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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