What's your best 5k? I think you could go sub 20 min if you did a couple of races.

Press - W2 - 110

Press
- bar x 5 x 3
- 65 x 3
worksets
- 75 x 3
- 90 x 3
- 100 x 7 (nothing left)

Squat - W3 - 190

Warmup - usual

Squat SSB
- bar x 10
- bar x 5
- 80 x 5
- 110 x 3
worksets

I go for Sonic over any of the major chains. If I'm traveling in Missouri, I'll get a Steak and Shake. In Oklahoma I'll go for Braums.

We are getting a Five Guys soon. I never knew what it was, now I can't wait..dayum!

Sled
- 2 trips no extra weight
- 2 trips with 20lb
- 1 trip "push" with 20 lb
- 1/2 trip bckwd with 20lb
- 1/4 trip pullthroughs with 20lb
- 1/4 trip rows with 20lbs

Chins
-...

Puttin' on the foil.

40-44 is a very tough age group, double congrats. I haven't done triathlons in over a decade but I remember the overall winners were usually in the 30-45 age range.

As someone gets older, a case can be made for baseline testing but this is usually done as part of a general checkup or health screen. Testing yourself from time to time is probably not all that...

Those are of little use for a healthy person. Best to save your $20.

Not shit-throwing, just pointing out how silly the previous post was. I agree with you.

http://en.wikipedia.org/wiki/Jill_Biden

Biden must really be Republican

Press - W1 - 110

Press worksets
- 70 x 5
- 85 x 5
- 95 x 8

Chins
- 8,7,7
- 2,2,2 - later on between pressing sets

.

Congrats on the 1st place. What age group if you don't mind me asking?
Same distances as your other race, was this the same course? part of a series?
3 minute improvement is really nice - good job...

Hyperextensions aggrevate my back. I was probably doing them wrong though. High rep pullthroughs, DL, and RDL seem to help me more than anything. I'm not a very accomplished lifter but I know what...

I understand the point being made here. There is a bias toward endurance activities among...well, everyboby but lifters. Ironman is not really a good example, though. People who do those know they...

DL - W2 - 215

Warmup - foam, RDL, etc

DL
- 75 x 5
- 95 x 5
- 125 x 5
work
- 150 x 3

Hiked about 2 miles with the boys today. Did some yard work, then got some frozen custard.

Wolf and Joe Murphy: Good points. Many doctors feel compelled to comment on things that they don't know the answer to. This is a flaw and you are right to complain about it. This type of behavior...