Fitness Log 2013-07-02: Bench, Kettlebells, Running

Bench

• Warmup: 45 x 5, 95 x 5, 135 x 3, 155 x 2
• 177.5 x 5, 5, 9

Last time I did exactly 177.5 was 9/15/12 and I only got 8 reps then.  Not bad though I’ve done more reps for more weight since then but that was mostly at the high point of GSLP.

Kettlebells

• Turkish Get-Ups – 5 minutes
• 16 kg bell
• 4 reps each L/R

I’m feeling pounded lately, particularly with the upperbody, so I took it easy and backed off to the 16 kg bell and only 4 reps.  This IS technically the Wendler deload week and I could use a deload.

Running

~450m/1:00r ( around block)

1. 2:22 / 8.46 min/mi
2. 2:38 / 9.42 min/mi
3. 2:15 / 8.05 min/mi
4. 2:36 / 9.30 min/mi

Not bad!  I won’t be breaking any land speed records any time soon but these numbers are a nice little improvement from some recent runs.  Round 2 and 4 were a bit slow but rounds 1 and 3 are a big improvement on the pace that I ran 400m repeats a month ago.  Overall, it’s also an improvement on the last time I did around-the-block repeats 2 months ago.