1RM's and a Tale of Two Races

Last week was a big week. After building up for a few weeks we went for One Rep Maximums (1RM) at Renegade Gym. I was looking forward to it for a while and I am pretty sure everyone else was also. There was a different, more serious intensity for the 1RM days. My overall strength dipped a bit and I resigned myself to not getting PR's during this cycle. Instead I looked to push smartly and have an eye on our next 1RM week (in about 12 weeks).

What I was curious to see was how far my 1RM's were off from previous highs. Some quick background - I have done strength training on my own for years (on and off) but never really chased 1RM's. Most of the time I did not train very smart either - tending to get stuck in ruts and routines that did little to progress my strength. Renegade has really helped me focus & plan and progress toward better, more realistic goals for strength. During our last 1RM's in December I surprised myself and set PR's since I was the first time I ever recorded a true 1RM. My numbers would not win any strongman contests but I was pleased.

This time around I have been off & weaker than my build-up to 1RM last time out....so PR's were doubtful. Monday was our bench press day and my previous high was 220 pounds. The previous Monday I missed a 3RM (three rep maximum) of 205 - getting 2 and a half reps....a stupid mistake. For 1RM I worked my way up to singles doing a few reps at lighter weights. Eventually I got up to 215 for a clean (albeit slow) 1RM. Not too bad and not too far off my PR. A good start to the week.

Squat was our other big 1RM for the week. My previous high was 265 pounds. This time out I worked up to 235 before tiring out more than anything. I may have been able to squeeze a few more pounds out but I was getting good and fatigued. Jay from Renegade said my form was much better overall - much better than when I banged out 265, so all things considered I'll take a clean, better form 235.

The rest of the exercises from each of the three strength days at Renegade were all high intensity. By Friday after my final session I was getting banged up - thankfully this week was a deload (decreased, easier) week.

Mixed in to the 1RM's were two 5K's and they could not be more different. On Tuesday I ran the first of a Summer Series of four races sponsored by the Raritan Valley Road Runners. The race series is held in New Brunswick at Buccleuch Park and it proved a much tougher course than I expected. The race is two loops through the park with a nasty incline and then a wicked hill - and you get to do both of those twice. This was also a very serious, competitive field. I got caught up sprinting out way too fast and then wilted....finishing in 29:08 (and dead last in my age group!). At least I have three more attempts at improving on this course and in this race.

This past Saturday was the Fuce 5K in Metuchen and a much, much different atmosphere. Lot's of families and average runners like myself. It was a great race and great cause. I started at a solid, steady pace and was able to speed up as I went along before finishing in 27:52 (and 79th out of nearly 500 runners). Finishing under 28 minutes was a big thrill and one of my best times ever.

After the busy week of 1RM's and races I dialed it down a notch this week - staying active each day but not nearly the intensity of last week. Next week starts a new routine at Renegade and the second in the Summer Series races.