More Arnold Pump and Run Training
Did another 5 miler today at 7:30 pace the entire way. Sunday I ran five miles in 35:50 – see my mile splits below. Today, I did it in 37:30 and felt great the whole way – honestly, my legs felt a little heavy after 4.5 miles but overall I felt great. That’s a plug for even-paced running. After wanting to quit at mile 4 on Sunday, I ran slightly slower today and felt fantastic.
After my five miler, I did 20 reps of 175 on the bench. I need to start bustin’ into the low 20s for reps of 175.
I checked out the one rep max calculator at calculatorslive.com/Bench-Press-Calculator.aspx. It calculates that I since I can do 20 reps of 175 that I should be able to bench press a maximum of 371 pounds one time. That sure sounds nice but reality is probably 50-70 pounds less than the one rep max calculator predicts. It does say that I should go with something I can do 10 times. Ok, let’s try 225. Now it drops to 299.25 which is probably more in line with reality.
I tried the Sense of Balance Calculator, and cranked out 124 seconds – 4x the national average. They have a bunch of cool calculators there.
Great article on training for maximum number of reps here although it deals with 225 lbs.
on March 1st, 2009 at 10:22 pm
Hey Andy,
Sounds like your running is going well. I was doing great till I tried to do half mile repeats. I’m now nursing a sore right hamstring. I think it should be fine by next Sunday though. I’m looking forward to next weekend. I forgot, do we pick up numbers on Saturday or Sunday morning?
Scott