The Arnold 5k Pump and Run

[KickerNine]

Training for the Arnold 5k Pump and Run on March 5. I currently bench bodyweight (185 lbs.) 22 times. The max reps allowed is 30. I would love to max out.

Any suggestions on how to gain those last 8 reps? I am 31, 5' 8" and train supplement free (aside from a daily multivitamin) and would prefer to stay that way. I am cutting weight (I hope to get down to 165-170) and hope that that will help me along the way. I have good form on the bench although I take a rather narrow grip (pinkies one inch inside the rings). I only have a hour or so a day to lift and do cardio, so maximizing my time in the gym is important.

My workout schedule is usually something along these lines
Day 1: Chest/Triceps/Cardio
Day 2: Back/Biceps/Abs
Day 3: Cardio
Day 4: Legs/Abs
Day 5: Light Chest/Back/Cardio
Day 6: Cardio/Abs
Day 7: Rest

On Day 1, I usually try to do 5 or 6 sets on flat bench (185 x 3, 225 x 3, 275 x 3, 225 x 10, 185 x 12) and then do Hammer incline for speed. Dips also part of the mix.

Thanks in advance for any suggestions.

[Dins_PR]

I lived in columbus for 5 years and I was always either injured or not in my desired shape when the pump and run came around. This year I'm actually in great shape and I'm stationed in Arizona. Looking at last years scores I could contend for the top prize but I'm not sure I want to spend the money to fly out just for the race.

As per your workout, if you added some pushups on Day 5 for endurance, do 3 sets of a high number, but do the same ammount each time, like 3x45.

[KickerNine]

Originally Posted by Dins_PR

I lived in columbus for 5 years and I was always either injured or not in my desired shape when the pump and run came around. This year I'm actually in great shape and I'm stationed in Arizona. Looking at last years scores I could contend for the top prize but I'm not sure I want to spend the money to fly out just for the race.

As per your workout, if you added some pushups on Day 5 for endurance, do 3 sets of a high number, but do the same ammount each time, like 3x45.

Thanks for the advice. I will incorporate your suggestion and let you know how I fare come race time.

[KickerNine]

Update: Race was last weekend. I managed to bench 175 lbs 25 times and run a personal best in the 5K by over 2 minutes. I finished well within the top third of all competitors.

Thanks for the help.

[8krunner]

oh, congratulations! woohoo!
How does the lifting affect your final time? When you see...
GRP/ALL 5K P&R
PLACE NAME HOMETOWN AGE TIME REPS TIME
================================================== =======================
1 1 MATT BOGDANOWICZ LIVERMORE, CA 37 16:59 30 01:59 does that mean he really ran a 16:59 or does that mean that he ran longer but minus the time due to his benching?

[KickerNine]

Originally Posted by 8krunner

oh, congratulations! woohoo!
How does the lifting affect your final time? When you see...
GRP/ALL 5K P&R
PLACE NAME HOMETOWN AGE TIME REPS TIME
================================================== =======================
1 1 MATT BOGDANOWICZ LIVERMORE, CA 37 16:59 30 01:59 does that mean he really ran a 16:59 or does that mean that he ran longer but minus the time due to his benching?

Thanks. It was a great event and very well managed. Arnold the Governator started the race for us.

That was his actual race time. Subtracting the 30 reps on the bench from that time yields his net time of 1:59. Last year's champ (Stan Nicol) did not participate this year. His race time last year was 16:30 and his net time was 1:30. Not sure how those times stack up against top notch 5K runners.

[Dins_PR]

Not very good actually. If you take your pick of any of a hundred 5k races happening each weekend across the US the top runners in almost all of them will be running at least mid to low 15's. Then the bigger races will have guys in the 14's and I even ran in a 5k in Nashville that had a course record of 13:46 which is truly amazing, it was a road course along a river so very flat.

let me make sure I add, 16:30 is still an incredibly good time and takes extensive training to achieve but training to bench your weight 30 times does bulk you up a little.

[KickerNine]

Originally Posted by Dins_PR

Not very good actually. If you take your pick of any of a hundred 5k races happening each weekend across the US the top runners in almost all of them will be running at least mid to low 15's. Then the bigger races will have guys in the 14's and I even ran in a 5k in Nashville that had a course record of 13:46 which is truly amazing, it was a road course along a river so very flat.

let me make sure I add, 16:30 is still an incredibly good time and takes extensive training to achieve but training to bench your weight 30 times does bulk you up a little.

I suspected as much although the course was not flat. Two moderate inclines (one around the 2 mile mark and the other the last half mile of mile 3) made it rather difficult to maintain a constant pace. The temperature was also in the 30s. I am sure that such conditions would not slow down a top 5k runner by any great amount of time, but such conditions do not seem conducive to world record pace.

[Sethius]

http://www.impulseadventure.com/weights/100push.html

if you meed enjurance i'd advise this! especially xyphoid process pushups f*** me do they kill :| (excuse the blunt language but they do!)

[KickerNine]

Originally Posted by Sethius

http://www.impulseadventure.com/weights/100push.html

if you meed enjurance i'd advise this! especially xyphoid process pushups f*** me do they kill :| (excuse the blunt language but they do!)

Thanks. Looks interesting. Currently working on strength gains. Plan to incorporate endurance work starting in June (next competition is in July).