45 replies to this topic

[Billy Bones]

A little bit about myself, I've done a number of different sports through the years. Most recently, I did a lot of distance running, and qualified for Boston. I started powerlifting in May of 2008. My first meet was in February 2009. My best raw lifts @ 181 are:

385 squat
242.5 bench
485 deadlift

I'm still running, mainly because my wife has started and is getting pretty good real fast. My goals are:

1. stay ahead of my wife in our races
2. squat 450, bench 300, deadlift 550 for a 1300 total.

Our next race is a 1/2 Marathon in October. Right now I've been experimenting with how to reconcile my running schedule with my powerlifting schedule. I welcome any advice.

6/23/2010
AM

Longish run:
9 mile run @ 8:30 min/mile.

PM

Bench

warm up
185 X5
205 X5
205 X5
205 X5
185 X5

Dumbbell Bench Press
85X5, 85X5, 85X5

Triceps of mayhem
30*8,8,8; 30*8,8,8; 30*8,8,8

facepulls
130*10, 130*10, 130*10

[Billy Bones]

6/24/2010

AM
Easy Run
2 miles @ 8:30 min/mile pace

PM
Sumo Deadlift standing on 6" platform
315*3
335*3
355*3
365*3
365*3

shrugs
225*5, 275*5, 295*5

Pull-ups
BWT *8, 8, 5

[Billy Bones]

6/25/2010
AM
Easy Run
2 miles @ 8:30 min/mile pace

PM
Military Press
warm up
95*5
115*5
135*3
135*2
135*3

Dips
Bwt+45*5
Bwt+55*5
Bwt+60*5
Bwt+65*5
Bwt+70*5
(Haven't done these for a while. Will start heavier or go up faster next time.)

Seated Rows
135*8
150*8
165*8

[Billy Bones]

6/27/2010

1 mile warm up at 8:30 min/mile
5 miles at (hopefully race pace) 7:14 min/mile
1 mile cool down at 8:30 min/mile
3 miles walking on treadmill so I wouldn't miss the end of USA v. Ghana.

[Erika M]

Haha, good luck with any powerlifter telling you to keep running. I was stubborn and tried the same... it ultimatly hurts your lifts.

[Billy Bones]

Quote

Erika M - 2010-06-28 9:23 PM

Haha, good luck with any powerlifter telling you to keep running. I was stubborn and tried the same... it ultimatly hurts your lifts.

I'm hoping to offset the loss of strength with frequent trips to wendy's. Also, I've cut my training down pretty far and stopped doing full races, just 1/2s.

..and I can probably live with my lifts being a little lower than they would be otherwise. I'm not sure if I can live with my wife passing me in a race...We'll see.

6/28/2010
Reverse Band Squat w/ average bands.
warm up
370*3
410*3
430*3
440*3
440*2

step-ups onto 18" box
70 lb dumbells in each hand *10, 10, 10

weighted decline sit-ups
45*5, 8, 10

[Billy Bones]

6/29/2010

Longish Run
9 miles at 8:20 min/mile pace. I was supposed to run this one slower, but there was nothing good on TV and I started getting bored.

[Billy Bones]

6/30/2010

AM
Easy Run
2 miles @ 8:20 min/mile pace

PM
Bench
warm up
185*5
205*3
225*3
235*3
235*2

Incline press (this was dumb)
175*5
185*3
175*4

Triceps of Mayhem
30*8,8,8
35*8,8,8
35*8,7,8

Flyes
35*8, 35*8, 35*8

Facepulls
120*10
130*10
120*10

[Billy Bones]

7/1/2010

Deadlift
warm up
405*3
435*2
445*1
455*2
465*hitchtastic

SLDL
315*5(x3)

Pullups
bwt*8,8,8

[Billy Bones]

7/3/2010

AM
Easy run
3 miles @8:30 pace

PM
(Didn't get a chance to get into the gym until 2AM, so I just did a quick one.)
Speedy Bench against MM
100*10
120*10
120*10

MP
95*10
105*7
115*5

curls
90*8(x3)

2 things you only ever see at the gym at 2AM:

1. Two guys sitting spread eagle across from each other playing nutball with one of the medicine balls: each would lob it high into the air on a trajectory toward the others crotch. Greater incentive to catch it, I guess?

2.a firefighter in full gear (mask, tank, and everything) on the stairmaster.

As to the "Eat" portion of this log: I made it up to Round Rock Donuts (as featured in Man v. Food) today and took out the chocolate "texas sized" donut. It was easily the best donut-larger-than-my-forearm that I've ever had.

[Billy Bones]

7/3/2010

Tempo Run
1 mile warm up @ 8:30
1 mile @ 6:45 (x3)
1 mile @ 6:04
3 miles @ 8:30 min/mile pace

[Billy Bones]

7/5/2010

AM
4.5 Mile ride through a pretty lame mountain bike trail.

PM
Reverse Band squat (strong band)
warm-up
460*3
470*3
480*3
480*2

step-ups
75s *10 (x3)

decline sit-ups
45*8 (x3)

[Billy Bones]

7/6/2010

AM
Long Run
10 miles @ 8:30 min/mile pace

PM
Bench
185*5
205*5
215*4
205*5
205*5

Incline DB press
50*8
60*8
60*8

TOM
35*8,8,8
35*8,8,8
32.5*8,8,8

Facepull
130*10 (x3)

I was tired this evening. Since my long runs are finally starting to live up to their name, I'm thinking I should move Benching over to Wednesday AM or PM when I'm a little more recovered.

[Billy Bones]

7/7/2010

Easy Run
3 miles @ 8:30 min/mile pace

[Billy Bones]

7/8/2010

RB Deadlift with avg. bands
warmup
460*3
500*3
510*3
520*2

SLDL
315*5
315*5
325*5

Shrugs
225*8
275*8
275*8

Pullups
8,8,8

[Billy Bones]

7/10/2010
Stuck in Harlingen at a gym with a big "No Powerlifting" sign.
AM
Tempo Run
1 mile warm up @ 8:30
5 miles @ race pace (7:14)
1 mile cool down @ 8:30

PM
Bench BS
warm up
205*3
225*2

DB Bench
85*8
85*8
85*5

Dip Machine
180*5, 230*5, 270*5, 290*5, 320*5

Curl
100*5(x3)

7/12/2010 (back home)
Squat to low box
warm up
225*5
275*5
295*5
305*5
315*5
(Hadn't done these in a while...looks like I need to)
Step ups
75s*10
75s*10
80s*6

Leg Raises+
10*10, 25*10, 35*10, 35*10

[Billy Bones]

7/13/10
Start of easy running week
5 miles @ 8:30

7/14/10
AM
4 miles @ 8:30

PM
RB Bench
230*5
280*5
290*5
300*5
310*2

DB Incline
60*8
65*8
70*8

TOM:
35*8,8,8
32.5*8,8,8
35*8,4,8

Face pulls
130*10(x3)

[Billy Bones]

7/15/10
RB DL (strong)
warmup
550*3
560*2
560*1

SLD: reinstated the no touching rule
315*5, 315*5, 315*5

Shrugs
275*8, 285*8, 285*8

Pullups
8, 8, 8

[Billy Bones]

7/17/10
AM
Easy Run 4 miles @ 8:30

PM
Bench like the wind v. MM
120*8
130*8
140*8

DB BP
85*7, 5, 5

MP
95*8, 105*7, 115*5

Seated Row
150*8
165*8(x2)

Curl
95*5, 85*5, 90*5

Need to do start doing more 8s than 5s on these days.

[Billy Bones]

7/17/10
Easy run
5 Miles @ 8:30
I was a little bit shaky on this one. Possible causes: I need to deload, I need more sleep, or I need more wendy's. I'm going to go with door #3.