There's a Ham in the Power Rack! Part II

[thehobbes]

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.

[Partyrocking]

Awesome job!

[mom2sethc]

AWESOME Hobbes!!!!!

Wow...I'd love to do one of those pump and run races!!!! I couldn't do the 70% of body weight though, I'd probably only get 1 rep!

So cool to place!!!!!! Congrats on the pr race time as well!!!

Love that shirt!!!! Mentor is not far from me!! I need to do that one next year!!!

[SophieM]

Awesome!! Congrats!

[MissKB]

That is such an awesome idea!! I almost want to start one in my area since there's definitely nothing like that! haha. CONGRATS!!

[thehobbes]

Awesome job!

Thanks Party!

AWESOME Hobbes!!!!!

Wow...I'd love to do one of those pump and run races!!!! I couldn't do the 70% of body weight though, I'd probably only get 1 rep!

So cool to place!!!!!! Congrats on the pr race time as well!!!

Love that shirt!!!! Mentor is not far from me!! I need to do that one next year!!!

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.

Awesome!! Congrats!

Thanks Sophie!

That is such an awesome idea!! I almost want to start one in my area since there's definitely nothing like that! haha. CONGRATS!!

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.

[thehobbes]

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.

[HomeGymChains]

Congratulations! Great job!!!

[astronut96]

Great job Ham!! I love that nothing gets in your way once you decide to do something.

[mom2sethc]

I'll be there next year Hobbes!!! I'm going to check in my area and see if there are any pump and runs around me. 70% of my body weight is around 88 lbs. I could possibly get a couple reps at that weight, but not many! My sets are around 75-80 lbs now for 3-5 reps.

[thehobbes]

Congratulations! Great job!!!

Thanks!

Great job Ham!! I love that nothing gets in your way once you decide to do something.

That's damn straight!

I'll be there next year Hobbes!!! I'm going to check in my area and see if there are any pump and runs around me. 70% of my body weight is around 88 lbs. I could possibly get a couple reps at that weight, but not many! My sets are around 75-80 lbs now for 3-5 reps.

Sweet!! Here's the Pump and Run chart - I forgot it goes by age groups too so most people wouldn't need to do 70%, that much is just for us younguns.

[thehobbes]

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.

[shesprints]

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

[thehobbes]

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

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

I don't even understand how people who run 19min 5ks is physically possible. I see people hitting that in races all the time but HOW, would your heart rate not have to be 225? If I full on sprint a quarter mile I don't think I could do it at that pace.

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.

[shesprints]

Heehee, thanks dudette!

I don't even understand how people who run 19min 5ks is physically possible. I see people hitting that in races all the time but HOW, would your heart rate not have to be 225? If I full on sprint a quarter mile I don't think I could do it at that pace.

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.

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!

[mom2sethc]

cool! I'm an old lady so I would only have to press 50% of my body weight, around 65 lbs, which I can do for multiple reps!!!

[thehobbes]

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.).

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!

Of course, I think it would be amazing if I could get my 5k down into the 26 minute range, I would destroy any and all bench/run comps with ease. Taking it slow though and trying to build a cardio base. I just go out and run, pretty slow, but as long as I make it the distance I'm very happy with that. Felt awesome to run 6-7 miles when I do my Sunday long runs. Better weather is coming, I'm so excited to go running in my ANIMAL shirts with the sleeves ripped off, looking jacked AF right now.

cool! I'm an old lady so I would only have to press 50% of my body weight, around 65 lbs, which I can do for multiple reps!!!

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.

[thehobbes]

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.

[MissKB]

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!!!

[shesprints]

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.

[thehobbes]

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!!!

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.

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.

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.

Thanks, those are rough sets, trying to get as far as possible with those so I can dominate all the bench/run comps where the cutoff is 30 reps.


Run coming up...

[thehobbes]

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.

[MissKB]

Go girl. It's so nice out even I almost felt like running!! (almost) Enjoy your weekend! Gonna be ****ty here on Sunday but gorgeous today and tomorrow!!

[thehobbes]

Go girl. It's so nice out even I almost felt like running!! (almost) Enjoy your weekend! Gonna be ****ty here on Sunday but gorgeous today and tomorrow!!

Lol, well that's the first step. It's been pouring rain all day today and supposed to do the same tomorrow, gonna go out and run in the rain Sunday anyways.

[thehobbes]

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.

[thehobbes]

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.)

[Fiction2Fitness]

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.

[MissKB]

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?

[thehobbes]

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.

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.

Wow, I was surprised at them missing the mark by 4 months, but to be off by YEARS, holy crap! Thanks, it's kinda ugly, everybody seems to want to fight and argue instead of helping and simply being there for support for each other, sigh.

LOL @ "Underpants Gnomes" - I didn't know that they exist hahaha.

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.

Yeah I don't think the vapes are completely safe but it seems somewhat better than regular smoking. It's a step in the right direction I guess. Good on him for quitting the habit all together. The stuff that happens to people with COPD is brutal. Hopefully I'll go out more peacefully, probably some kind of altercation over cantaloupes and being beaned in the head with either that or a spiky pineapple. Fruit wars, underpants gnomes, the world is a dangerous place.

Congrats on finding your maintenance! Is your plan to try and lose more or just maintain 150?

So happy to be able to eat 2700+ calories a day lol! For now just maintain that, when I get closer to a competition I'll do a slight cut to ensure I can make my wt class (you weigh in with running clothes and shoes so I want to play it safe.)


Workout coming up...

[thehobbes]

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. :/