You’re 233 and leaner than me. What a tank!
I’m 6’5" or 195.5 cm or 1.95 m for you folks east of the pond. My weight is stretched out.
Sorry, J! I have no idea why I posted in your log instead of the T-ransformation thread 
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Me too. Coach to 5K?
I’ve settled on this one and workout one tells me I’ll be in damn good shape if I keep it up.
Hopefully that link is okay since it’s not competing with business here. I don’t think there are many running programs on the site.
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I don’t have any real knowledge of what my Couch to 5K looks like to compare, which is probably a good thing. I think the less I think about it, the better. Mine, I just plug the app in, put headphones on and do what the nice lady tells me.
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I’ve seen that around but I think a lot of people have used the name for their programs. Doesn’t it start with run/walk? What’s your goal 5K time?
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Yeah, it’s a pretty popular name. I just downloaded the app that I was linked to from the NHS website.
I think the whole program is based on interval training so I assume by the end I will be running an actual uninterrupted 5K, but I really haven’t looked. I have no target time or any goal with it at this point other than to complete the program without dragging it out much over the 9 weeks.
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Still an absolute unit!
What should we aim for 5Km time for good general fitness?
I’m hoping for 25 minutes which is an 8 minute mile pace. I’m pretty sure T- Nation thinks a 10 minute mile is sufficient for us weight lifters.
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That’s disheartening to hear. Wendlers top grade is 7 minutes, which is significantly quicker than a 25 minute 5k pace. I’m not too sure I have that in me over the next year.
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I used a 5K program from the Nike Running app several years ago. Just did it to have someone to tell me what to do, no real goal in mind.
(In case you new runners want to check it out, haha.)
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I think that’s an impressive pace for the average dude.
I ran cross country in high school and that was about the slightly-below-average pace. So, not great for a bunch of 100lb teenage boys who miles ran daily, but as a muscular dad, you’d be in good shape to hit that.
EDIT: I misread. A 7 min. mile was actually probably in the top half of the runners. Or towards the bottom of the top half. 6 min was good, 5 min was great. 7 as an adult would be sweet.
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A 5k for time is one of the nastiest out there
Probably the cardio version of high rep Bulgarian split squats
While you’ve got a stone in your shoe
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I don’t care what Wendler says. I’m a husband, dad, police officer, and recreational lifter who happens to be running to get in good shape.
If you’re trying to get good at running then you probably ought to be able to hit 7 minute pace, but the rest of us don’t.
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12.31.20 C1 W2 D3
SQUAT
120 x 5
150 x 5
180 x 3
215 x 3 x 5 sets
DEADLIFT
305 x 5 x 3 sets
POWER CLEAN
Doubles at:
185, 205, 215, 225, 235, 245 (better than last week, so…), 255
RFESS
BW x 10 ea x 2
Good session. Did some chin ups and dips at the park while the kids ran around. It’s supposed to snow 3-6" tonight/ tomorrow morning. I’m supposed to run, too…
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I miss getting snow like that although we love where we live. I grew up way farther north than where i live now…so i grew up with lots of snow, cold snaps of -40 Celsius and so on.
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We rarely get this. We get lots of freezing rain, sleet, and then snow. And it’s usually just enough to make it nasty.
I think I’ll lift today and see what tomorrow looks like for running.
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C1 W2 D4
BENCH
120 x 10
150 x 5
180 x 3
215 x 3 x 5 sets
It occurred to me as I loaded the same weights that I used on my squat workout that I messed up my TM. It probably should be 215 which is 85% of my current TM of 250.
BTN OHP 550 SET
80 x 20, 10, 9, 9, 7 (55)
AXLE CURL R/P DROP SET
80 x 13+5
70 x 7+4
60 x 9+5
50 x 8+7
40 x 17+8
30 x 20+12
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