I have roughly another 2 months to go on this cycle, but there will be some traveling involved and gym access is not certain.

Anyhow, I'd like to get my single-rep max bench up another 5 kilos to 65kg (~143 lbs). But more importantly, I'm doing remedial squat and deadlift work (for my joints and support muscles), and by the end of this cycle I would like to be getting up there again. My squat goals are: 20 reps x 60kg; 1RM x 80kg. (~175 lbs)

Deadlifting is another story. That is WAY behind and if I can get a 1RM x 80kg there I will be absolutely delighted. Right now I'm at 10 x 60kg and will not be trying any max lifts on either squat or deads until my support muscles get stronger...probably another month.

So there we are.

on edit: speaking of lateral raises, one set with 10kg (22 lbs) practically KILLED my elbows.

Emily

Jeff, there is nothing wrong with partly cutting back lower body weight training - temporary - during race preparation. (Though I would recommend very diligent stretching sessions. ) I assume the 50 miles Lake Tahoe means that you chose the 9 miles kayaking, 35 miles bike, 10 k run option. If you plan to race in this 5k-10k race, you can get enough strenght from speed work (see your 5k sprints) and from hill work. (One remark: in this case hill work means RUNNING up AND DOWNHILL. Mountain biking is excellent exercise, but you have to prepare your body for the "pecial killing effect" of RUNNING.)

However if after your October tirathlon you consider to run longer distance (for example hal-marathon as part of an half Ironman distance triathlon ) you NEED lower body workout. Not only the traditional "bodybuilding" exercises, but a couple of special runner exercises to prevent injury.

Good luck for your races and challenges.

Eva


P.s.:
I have 15.5 inches calves (up from 14 when I started to run) and want bigger. (One of the highlight of my LBWO.) Actually I consider them very sexy. But if 16 is big for a MAN, maybe I should consider to start a catabolizing cardio program to shrink them .

Though I think I am the one who is regarded as "cardio junky" by most of you, actually I DO have lifting goals/dreams. In a special way those goals are much more challenging than my running goals. To break my running PR in 10k hill (55 min), half-marathon (1:58) , marathon (4:30) is not really challenging. Because I am a relatively new runner (started only 18 months ago) to show any increase in speed, endurance is a part of a natural improvement.

On the other hand I have much more ambicious weight lifting goal/dream: to be strong enough to do 10 chins or pullups. Now I can do lat machine pulldonwns (both with underhand or overhand grips) 3 x 110 lbs. Being 131 lbs (and slowly shrinking) I do not think that this is unachievable. Maybe not before this Christmas, or not 10, only 3, but I am a very patient person.

Having a wonderful personal trainer - my Marine son, I have already learned many tricks. I would love to surprise him with these chins/pullups preferably before Christmas. I am not sure that I ever will be strong enought to imitate his "casual" one arm chins, but who knows? My marathon dream 18 months ago seemed total ridiculous too.

I must admit I am very motivated by all the lifting Queens/Kings here - looking forward to read more advices, shared experiences from all of you.

Special thanks for Emily for sharing her Body Rx experiences. (Both the bad and good.) Since I changed my routine to the Body Rx type splits, I see remarkable results. (I mean remarkable considering my age, and beginner status.) It seems that Body Rx workout plan works with a high fat, high protein, low carb diet as well.

My best wishes for all of you to your challenges.

Eva

My goal is to be able to bench the newer Volkswagen beetle.

Have no desire to bench an old one

Or maybe 275 lbs, whichever comes first.
(Really 300 lbs, but gotta' start somewhere!)

I drive one of these...you can use it if you like

Maybe I should aim to bench the old VW beetle...it's lighter enough to be considered a "girlie" weight?

Emily

Heehee, I was just about to reply to liftnlady when I read your's Emily.

Wanted to make sure her Beetle was not pink, 'cause I just can't let myself be seen lifting little pink "girlie" weights

Might tarnish what little image I have!

perish the thought...it is a very manly black...also a turbo I might add !!

Galadriell, I would be very interested in the "runner" exercises to prevent injury. I run for my cardio training, and it's done wonders for my asthma--nothing else even made a dent, doing interval runs has pretty much cured it. I don't want to give it up, but I'm a little concerned about running 3x/week at my weight. My knees tend to complain a bit the day after, and since I want to be doing this when I'm 80 I want to make sure I'm not damaging myself now. At the same time I don't want to have to give up the running, because of the asthma benefits. Any exercises you can suggest?

Emily

Thanks for the input on lateral raises, Jon and Emily. I think I will stick with the 15s for now. The 20s don't come in pink vinyl anyway.

Jen

I have a question for you lifters. I have worked out with different groups and each has their own style of lifting. I also tried the 'Body for Life' style back in 1999. What are your philosophies on sets and reps?

Anne's class (director of fitness): 2 or 3 sets of 12 reps.
Bruce's class (the evening shift): 4 sets of 16 reps.
Phil (my Dad, he owned a club): 2 or 3 sets of 8 to 12 reps.
BFL: you know, the progressively higher weight, progressively lower reps and then a slight switch with high reps of a lower weight.

Jeff

I do power training, or in plain English, I train for brute strength. I always want to maintain form in order to avoid injury, but my primary goal is to move the greatest amount of weight in the following three lifts: Bench Press, Squat, and Sumo Deadlift. However, although these are my main focus lifts, I have to develop all the musculature of the body, or else I will not achieve my potential in the power lifts because there will be a weak link.

If I'm on a non-keto diet, I do 3 to 4 sets of 6 reps, plus one or two warmup sets beforehand.

If I'm on a keto diet, I do approximately the same workout but I allow myself to take rest/pauses between reps, towards the end of a set. Sometimes it can be as much at 6 or 7 seconds pause and breathing, during a long set of squats or deadlifts. I don't do this on non-keto because I don't need to.

For Bench Press, my work sets are 6 reps or less, with 2 to 3 minutes of rest between. For Squat and Deadlift, my work sets are much longer; 15 to 20 reps for the first set; 12 for the second; raise the weight and 6 -12 for the third set. But I am deliberately trying to strengthen my core muscles right now, and bring up my lower body strength, which is proportionally FAR behind my upper body. I mean, I can bench 135 lbs, which is pretty good for a girl...but my top squat is only 165 lbs. I should be able to do at least a 200 lbs squat if I can bench 135. (And if that is a weird situation for a man to be in, it is downright bizarre for a woman. I have no excuse. I benched the hell out of it for years, and did foofy weights for lower body, now it's time to bite the bullet.)

I found the BFL program very effective for increasing muscle size, but not strength. IMO, it's really a bodybuilding program. Since I am more of a natural powerlifter (or perhaps Olympic lifter, I haven't really tried the Olympic lifts yet), I find that short sets of very heavy weights work better for me.

Emily

I vary set length and intensity - I don't think it's a good idea to ONLY do long sets, or ONLY do short, heavy sets. I've had good success switching it up from time to time.

Don't worry bud - we all know YOU'RE a boy!