Trivium: Bench 315, One-Arm Pullup, Run a Marathon

[BipolarBrah]

The premise for this log is simple, I have three (longtime) goals and I will log my progress until they are reached. I started training for these goals four months ago.

1) Bench Press 315 lbs
2) Perform one-arm pullups with each arm
3) Run a sanctioned marathon under four hours

A few words about me,

I've been a member on bodybuilding.com since 2009. I've had several logs in the past. Starting at eighteen weighing 140 lbs, I spent two years bulking to 200 lbs and then two years cutting where I peaked at 180 strong as an ox. You can find that progress in my past logs. Please excuse my past self vanity and immaturity. The past three years I've lost mass and strength as my interests have changed, but never stopped exercising. Currently, I'm twenty-five years old, 5'10" and weigh 165 lbs.

My education and family hold priority, and as such any fitness goals I have must accommodate themselves. I have a B.Sc. in Microbiology. Currently I hold fellowship while working for my PhD in Genetics. In short, I do experimental molecular genetics with plants. I'm a firm advocate of self-education. I have read hundreds of non-fiction and plan on reading thousands more, in diverse topics of philosophy, logic, mathematics, chemistry, evolution, molecular biology, history, biographies, and self-help (I also enjoy hard science and historical fictions). My only other web presence is at goodreads. PM me if you want a link where you can follow what I'm currently reading. As far as professional goals, I hope to have a tenure-track professorship where I can independently pursue my scholarly interests, performing experimental plant genetics and writing, publishing books. Someday I'd like to start a family of my own.

I'm fiercely independent (called reclusive by my closest friends) and pursue excellence in all forms. I set goals and I achieve them. Follow this log if that interests you.

[BipolarBrah]

To refine the goals and increase the likelihoood of success, I will mold them into SMART format

1) Bench Press 315 lb. Must be a clean, paused one-rep press with an olympic bar holding six 45 lb plates. I will be using Jim Wendler's 5/3/1 and slow progressive overload philosophy. My goal is to increase 2.5lbs of strength per month. A conservative calculation predicts 32-36 months until I reach this goal. Considering my past strength levels this is a feasible goal and the timeline is realistic.

Goal / All-time Personal Record / Start / Current
315 / 255x5(~297) / 185x5(~215) / 205x4(~232)


2) Perform One-Arm Pullup - Starting with a dead hang from one arm, pull myself up such that my chin (with neck in neutral position) rests over the bar. Overhand, neutral, or underhand grips are fair. Must be done with both arms. I'd like to hit this goal before I bench 315. To achieve this I will work to increase work load volume (100-125 pullup totals), incorporate weighted pullups, and a variety of exercises to improve technique.

Goal / All-time / Start / Current
Volume (pullups in a single session):
150 / 135 / 50 / 135

BW (pullups in a single set):
25 / 15 / 10 / 12 (haven't tested recently)

Weighted (heaviest pullup):
BW+135x1 /BW@180+125x2 / BW@165+10x8 / BW@165+25x8


3) Run a sanctioned marathon – Run 26.219 miles under four hours, about 9:12/mile pace. Planning to run this race in early October 2017.

Goal / All-time / Start / Current
26.22 mi @9:12 pace / 13.1 mi @8:35 pace / 5 mi @ 9:00 pace / 9.7 mi @ 8:30 pace

I ran that 9.7 miles drunk and blistered my pinky toe so bad I wasn’t able to run for two weeks

[BipolarBrah]

Some of the data that has accumulated for my bench press progression.

Bench is up 20 lbs in 5.5 months. That’s close to 3.5 lbs/month, exceeding my goal poundage by one! I respond well to 5/3/1. The past few months I’ve been adjusting my body into anabolism by increasing gym intensity and adjusting caloric intake.
Dailies:
3200 calories +/- 400
140-170g protein / 60-90g fat/ 300-400g carbohydrate / 0-50ml ethanol
Multivitamin, 30g O.N. Whey, 200-300mg caffeine

[BipolarBrah]

Bench
(95x5)x5
(115x4)x4
(135x3)x3
pause reps, focus on form

Dead Hangs
Both arms 30sec + 5 scapula retractions x3

Single arm pullup assistance
Overhand BWx3
Neutral BWx3
Underhand BWx3
assisted by a resistance cord

Shoulder rotations with pulley and dumbbells

Jog 2mi 18 min, 9:00/min pace

PWO nutrition: gin, tonic, lime w/o ice


Casual PWO selfies: 165 lb yup

[BipolarBrah]

Front Squat
(95x8)x2
115x6
135x6
155x4
175x4
185x4+ PR
I began doing this exercise two months ago, thus the PR

Back Squat
135x8
185x6
205x6
225x4
245x4+
135x6

Deadlift
(135x6)x2
185x6
225x4
255x4+
185x6
135x6

Hanging Leg Raises

[BipolarBrah]

4 mi run, 32 min
8:00/mile pace

[BipolarBrah]

Pullups overhand
(BWx5)x3
+25x5
+35x5
+45x5
+60x4
+70x2 x1 sloppy rep
(BWx5)x5

Dips
(BWx8)x2
+25x6
(+45x5)x2
chest was feeling off, decided not to push it. performed slow reps.
(BWx8)x2

DB Curl
45x6+

Pushdown
180x6+

[Bodybuild3]

In on log. Cool goals. Question, what do you use to track your runs and also what running shoes you use currently?

[BipolarBrah]

In on log. Cool goals. Question, what do you use to track your runs and also what running shoes you use currently?

Thanks man, I appreciate the support. I use a site called geodistance, allowing for measurement of map distances. I have a dozen routes with known distances. The shoes I'm sporting are called Saucony Guide 5's. They probably have ~500 miles on them. Time for a new pair. Have any suggestions?

[BipolarBrah]

Bench Press
90x5
110x5
130x3
155x3
175x3
200x4+ x1- didn't lower the bar to chest and had a sloppy lock out on fifth rep
(135x10)x4 these were brutal

DB Row
70x6
85x6+
100x6-

DB Shrug
(55x12)x3+

[Bodybuild3]

Thanks man, I appreciate the support. I use a site called geodistance, allowing for measurement of map distances. I have a dozen routes with known distances. The shoes I'm sporting are called Saucony Guide 5's. They probably have ~500 miles on them. Time for a new pair. Have any suggestions?

Sweet, I currently use Runkeeper for my runs (free version), but might compare it with the geodistance site.

Hmm, running shoes are kind of hard to recommend without knowing your feet/landing patterns. I would try this: http://www.runnersworld.com/shoefinder

Bench Press
90x5
110x5
130x3
155x3
175x3
200x4+ x1- didn't lower the bar to chest and had a sloppy lock out on fifth rep
(135x10)x4 these were brutal

DB Row
70x6
85x6+
100x6-

DB Shrug
(55x12)x3+

You did 4 sets of burnouts after that benching? That must've burned

[BipolarBrah]

Sweet, I currently use Runkeeper for my runs (free version), but might compare it with the geodistance site.

Hmm, running shoes are kind of hard to recommend without knowing your feet/landing patterns. I would try this: http://www.runnersworld.com/shoefinder



You did 4 sets of burnouts after that benching? That must've burned

I'll probably purchase the shoes at a running store so that I can receive recommendations, but that link was helpful.

Wendler's Big But Boring may be simple but is far from easy lol.


4.75mi in 40min
8:35/mile pace

[Bodybuild3]

I'll probably purchase the shoes at a running store so that I can receive recommendations, but that link was helpful.

Wendler's Big But Boring may be simple but is far from easy lol.


4.75mi in 40min
8:35/mile pace

Nice run. You listen to music while running?

[BipolarBrah]

Nice run. You listen to music while running?

The occasional podcast, but never music. I try to use the run to clear my mind and sometimes the iPod can just be distracting, you know what I mean?

Front Squat
(115x6)x2
135x4
155x4
185x4+

Back Squat
135x6
185x4
225x4
255x4-

Deadlift
(135x6)x2
185x6
225x4
275x4- two reps OH, two reps alt grip.
the last rep scared me ****less, I felt a slip in my lower back, above the left glute. I've had the sensation before and decided to call it quits. I work out at two gyms. I normally deadlift at the gym that has round olympic plates. Today I deadlifted at the gym with hexagonal plates, which is risky because setting the weight down tends to move the bar. In this case forward enough that the weight was a few centimeters too far forward. This prevents the bar from being as close to your shin as possible. Never again will I risk deadlifting with hex plates.

Hanging Leg Raises

[BipolarBrah]

Pullups Wide, overhand, underhand, neutral grips
(BWx10)x8
(BWx7)x3
total=101

Pushups
15x3
10x3 pause reps

Dips
(BWx10)x5

finished the workout with this lower back workout. hell of a thing

[BipolarBrah]

Neck Exercises
Stretch
Resistance extensions

5 mi run, 41 min
~8:12/mile

[BipolarBrah]

Bench Press 5/3/1
90x5
110x5
130x3
165x5
185x3
210x3+ this was an easy set, I should have gone for a fourth rep

Horizontal Neutral Row
185x6+/-
(100x10)x4

Barbell Military Press
(65x6)x2
(75x6)x2
85x5

DB Shrugs
(50x12)x4

That concludes cycle 6, around five months of 5/3/1 for the bench (having skipped a few deloads). Here is some data



The second cycle saw a nearly 8% increase in apparent strength. I believe this is was an acclimation to heavier loads, not a gain in raw strength. Week 6 represents a bench press session while visiting my parents. I think my home gym has lighter weights. The past three months have seen a 3lb increase in max, lb/month. I expect my strength to continue to increase the next few months and slow during my marathon training.

[BipolarBrah]

4mi run in 35 min
8:45/mile pace

lower back static workout

[BipolarBrah]

Deadlifts resets, overhand grip
275x2+/-
(225x6)x3+

Dead Hangs Widegrip
(30 seconds)x3

3x8:
Leg Extensions
Standing Calve Raises
Decline abdominal crunch

[BipolarBrah]

Bench Press paused
(95x6)x2
(115x5)x2
(135x4)x2
(155x3)x2

3x8:
Wide Grip Pulldown
DB Curls
Tricep Extensions
DB Wrist Curls

[BipolarBrah]

4.75 mi in 39.5 min
~8:20/mile pace

[BipolarBrah]

5mi hike, ~400 foot elevation change, ~2 hours

[BipolarBrah]

Shoulder warm-up

DB Fly
5x10

Seated DB Military Press
5x10

Shrug
5x10

DB Curl
3x10

Neck extensions

[BipolarBrah]

15 minutes shoulder warm-up

Bench 5/3/1
90x5
115x5
135x5
145x5
170x5
190x7+ x1 fail rep, stuck half way. but the set was good.
(135x10)x2 fatigued
gym was packed, felt rushed to get these sets done but should have taken my time

Wide grip horizontal row
160x8
(100x10)x4

This workout was 36 hours-post upper deload. I should have waited another 24 hours but I was eager. I might have done a 190x8 and finished strong with a 135x10x5. Strength aside, I risked injury. It may be worthwhile to set a 48 hour resting rule so this doesn't happen again. Alternatively I could set up a block or weekly schedule for my routine. As it stands now I'm practicing a flexible training schedule.

[BipolarBrah]

Run 4 mi in 35.5 min
8:52/mile pace

purchased much needed new shoes and socks

[BipolarBrah]

Front Squat
195x3+/- *PR*

Back Squat
185x4
205x4
225x4

Straight-Leg Deadlift
(95x8)x3
(115x6)x3
(135x4)x3
easing into the movement here, I want to be careful with my back

[BipolarBrah]

Pullups wide grip
(BWx4)x3
+25x4
+50x4
+75x3+ good set
+25x10

Dips
(BWx6)x3
+35x6
+70x6+/-

Pullups under/neut grip
(BWx10)x4

Bench Press
getting in volume for uncompleted sets from Cycle 7, Week 1 5/3/1
(135x10)x2
135x6
135x4

[BipolarBrah]

30 min static/dynamic stretching, with focuses on lower back and hips

[BipolarBrah]

so hung over, so much hurt

5.3 mile run in 45 min
8:30/mile pace

[BipolarBrah]

Bench Press paused
(95x5)x2
(115x4)x2
(135x3)x6

Seated Row close, neutral grip
(100x10)x2
(120x8)x2
(140x6)x2
100x10

Barbell Military Press
(65x5)x2
(85x5)x2
(95x5)x2+/-

DB Shrug
45x15
50x14
55x14
60x14