Strength Training Progress...

Ok, another installment of the Strength Training Progress. Even though my motivation is very low for all training -- I have kept on going (outside of a miss here and there). It is just hard to stay inside each day and ride the bike on the trainer, run on the treadmill, and lift weights in the basement. The weather is starting to trend towards "warmer" which is slowly (I mean slowly because of the huge amount of snow and ice that we have all over) melting away parts of the winter.

I'm now up to 150lbs bench press completing 1 set of 6 reps, 1 set of 5 reps, and 1 set of 4 reps. The 150lbs range has a bit harder to conquer but I'm beginning to make progress towards that 3 sets of 8 reps. I'm at 85lbs for my bicep curls and will increase to 90lbs on Friday. Soon I'll switch out the "larger" weights on the bench press and go to the 117lbs range that I'll need to complete for the Cincinnati Pump -n Run Marathon. Then I'll attempt to build some muscle endurance to see how many reps that I can complete.

So, I'm still on pace for the Pump -n Run and now slowly feel some progress...

Bench press = 140lbs and counting

Up to 140lbs on the bench press and 80lbs on the curls. I can do 1 set of 8 reps followed by 1 set of 6 reps followed by 1 set of 5 reps for the bench press and 3 sets of 8 reps for the curls.

Going very well -- I just need 117lbs for the Flying Pig Pump -n Run. I love the progression that you can actually see in the weights. With my IronMan training it is hard to "feel" what type of shape you are in when your in the middle of it -- you just keep pushing to that next level.

Strength Training Progress...

Well, after taking it a bit easy for a few weeks on the strength training -- my arm is no longer in pain and I'm starting to progress in weight again for my bench press.

Today I had Mrs. Team BRAZO spot me while I lifted 130lbs in order to work on my form for the Pump -n Run. To have the lift counted at the Pump -n Run, I need to touch the chest with the bar and extend my arms fully.

I had no pain and was able to complete 3 sets of 8 reps. Also, I'm now at 80lbs on the Bicep Curls.

So not only is my weight on the bench press increasing, but because of the increase in my IronMan workout schedule -- my body weight is now under 180lbs again.

As far as the Pump -n Run -- baring further injuries -- I should be in good shape...

Strength Training Progress…

Well, my strength training is still progressing along – but at a much slower pace than before. For one thing I have a slight arm injury (maybe rotator cuff related?) from lifting that I’m trying to fight through. The arm has been hurting a bit from time to time over the last few weeks, but it wasn’t affecting my ability to increase my weights or to complete my sets.

Last Friday after I had lifted, my arm was in a lot of pain. That lasted through the day and slowly got better over the weekend. On Monday, I tried to lift but the pain was too much to get the full bench press done.

The good news is that I tried again today and didn’t have much pain in the arm and was able to complete 120lbs 3 sets 6 reps each. I feel like I could increase the bench press weight to 125-130lbs, but I don’t want to risk injuring the arm any more.

So far I’m still on track for the Fly Pig Pump –n Run, but the arm injury is a concern.

Finally, it looks like I’m lifting more than just a bar…

Today I was able to increase my bench press weight to 120lbs. I was able to perform the 1st set of 8 reps, 2nd set 7 reps, and the 3rd set 5 reps – all sets were not very clean, but at least I was able to move up in weight. From my understanding of building strength / muscle, you need to maximize the amount of weight – which in turn will “activate” all of your muscle (there are technical words for this, but I just don’t remember them).

One of the side benefits of increasing the weight amount to 120lbs was that now it finally looks like I’m lifting something more than just a bar with a few little weights on the end. I have an Olympic weight set which comes with a 45lbs bar. So, it doesn’t take much weight on the end of the bar to reach what I’m lifting.

So, today I was able to remove the “little” weights and put on one of those 35lbs plates on each end (along with a 2 ½ lbs plate). That makes it look a bit better – even though it still looks a bit weak.

I’m now over the amount that I need to handle 10 times for the Bronze Medal @ the Flying Pig Pump –n Run – even though I’m not sure on my 1st set that I could have actually done 10 reps – but if not, I’m very close.

Conflicted...

Well, today I stepped on the scale and holy smokes I now weigh in at 183 lbs. This is coming from 173 lbs that I was to start IronMan Wisconsin 2007.

But here is the problem, in order to add muscle for my Strength Training program – you need to add calories. No other way around it. From the books that I have read regarding strength training, they talk about doing some cardio work along with your strength training. But they also tell you to limit the cardio so that you do not “use” up too many calories that you’ll need to build muscle.

I have continued my Base IronMan training which calls for around 8 to 9 hours a week on the bike, treadmill, and pool. This should be consuming quite a bit of calories.

They also suggest adding the proper protein / carbohydrates as soon after your lift as possible. This apparently will help your muscles recover faster and will assist in the building of muscle. Based on that advice, I have added a Hammer Recoverite drink immediately after the lift. This certainly helps take some of the “weakness” out of my chest and arms. But of course it adds calories to my diet and weight to the scale.

I’ve also noticed that after my lift I am very hungry – which of course I deal with by consuming more calories.

So, should I be pleased that I’m gaining weight / muscle or is this not a good thing – I’m not too sure at this point.

Progress...

Today I was able to "easily" increase my bench press from 100lbs to 110lbs. So now I'm only 7lbs away from 65% of my weight and at least the Bronze Medal @ Cincinnati Fly Pig Marathon Pump -n Run. I'm able to handle the 110lbs for three (3) sets on eight (8) reps. So far I've averaged about a 10lbs increase in the bench press over the first four (4) weeks of the strength training plan.

I'm getting closer to start thinking of the possibility of a Silver Medal (20 reps of 65% weight) -- I'm sure it is a pipe dream, but I'm pretty darn close on the Bronze Medal (10 reps of 65% weight) and I have almost five (5) months left to lift.

Of course, the more reps that you add to a lift the more the muscles fatigue -- so for now, I've still got my eye on that Bronze Medal...

Strength Training Progress...

Good news on the strength training front -- today I increased my bench press maximum to 144lbs (1 Rep Max). That is based on increasing my 3 set 8 rep weight from 90lbs to 100lbs. I started out four (4) weeks ago at 115lbs (1RM) -- so that is a nice increase.

The fun part of strength training is that you see results fast, but apparently you need to be creative in your workouts (change things up) from time to time in order to continue the progress. Right now I'm still moving up the chart, so all is good...

Ready to lift – just need some muscles…

Thanks to my parents and their awesome Birthday present, I’m all set to train for the Cincinnati Flying Pig Marathon Pump –n Run. I had been using a weight machine for my lifting, but I need to actually get some experience with some free weights before the Pump –n Run.

Strength Training Progress…

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Over the last three (3) weeks I have been adding 3 strength training workouts to my schedule per week. My goal is to increase my bench press so that I can bench press at least 65% of my body weight 10 times. This will allow me to get the Bronze Medal at the Flying Pig Marathon Pump –n Run.

I started out the first week just completing one (1) set of eight (8) reps of fairly easy weight. My goal the first week was to just get my upper body used to the lifting and to determine the proper amount of weight for each of my lifts. The second week I added another set of eight (8) reps and increased the weight amount a little bit.

This week I added the last set, so that now I will be completing three (3) sets of eight (8) reps for each of my lifts. Right now I’m doing the Chest Press, Chest Fly’s, Bicep Curls, and Tricep Pulls.

I need my Bench Press to be around 117 lbs by May 2008 – right now I’m at 90 lbs for three (3) sets of eight (8) reps. So, I was looking around on the Internet to see if I could find a chart that would show me what my estimated one (1) rep maximum would be – what I could lift just once on the bench press.

Well, I found a chart that would do just that – but one problem – the chart starts at 135 lbs – what’s up with that?? I guess I’m just 45 lbs below weak…