Deads & Bench

After a thorough warm-up.  

10-9-8-7-6-5-4-3-3 reps of:

BW Deadlifts
BW Bench Press

Post weights and reps to comments.
Incline (feet elevated) explosive push-ups should be sub'd for those who haven't got a BW bench press.

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St. George Winter Tri-Camp

By, Lizz Bennett

 

This last weekend I drove down to St. George to attend a crazy triathlon training camp geared specifically for Ironman.  My stomach was in knots the entire ride down, I just didn’t know what to expect…alright that’s a lie, I knew that it would be incredibly difficult, incredibly challenging, 4 days of swimming, biking and running the Ironman course.  I was anxious because I knew it was going to kick my trash over and over again the entire weekend. 

 

Here we are, at 5 am getting ready to start our first workout.  We had a long warm-up and then a 2,000yd time trial. What?!  Notice how the windows are pitch black…it was early!

Wes Johnson and Barb Sherwood coached us in the pool and video taped out stroke.

 

 

Here I am coming into the wall for a flip-turn.

 

 

Red cap is my roomie Katherine, black cap is me.  Katherine passed me 3 times in the 2,000yd time trial…She is an amazing athlete throughout the camp she pulled everyone harder! At least the last day I passed her… only in the water.

 

 

After 90 min. in the pool, we chowed some breakfast and headed over to have a mini-seminar on VO2 Max and Lactate threshold.  It was tons of info and we were all anxious to start our big ride of the day.

 

 

Here’s some of the crew. L-R Katherine, Jen, Polly, Wes, Rachel, Barry, Tyson, Barb, Jon.

 

 

Refueling about 20 miles into our 50 mile ride of the day, getting some tips from Wes.

 

 

At the top of some crazy climbs, in the distance is the Veyo volcano and the Veyo hill.  It’s a small climb compared to what we just finished. More refueling, lucky there was this bakery we kept stopping at…happened to be in the perfect place to stop and refill our water bottles.

 

 

Here is running coach and super-athlete Aaron Dewald leading us in drills and a warm-up before our 1 hour trail run. And…that was day 1!

 

The next three days followed the same pattern, swim in the morning, bike in the afternoon with a run and then repeat. We ate a freakin ton of food, took ice baths every night, and pushed ourselves harder than ever.  I am amazed by the caliber of people I was able to associate with, the positive encouragement, the example they set for me.  I learned that I have a long way to go, but I learned that I have developed further in my training than I thought.  I rode further than ever (definitely my weakness), and I learned that I can improve my swimming in 3 days. 

 

Triathlon is a community of people dedicated to the sport and dedicated to helping other triathletes. As we sat around Sunday night, eating Sushi (a lot of Sushi) we discovered that most of us were all at the same race last year and didn’t even know it!  I am definitely doing this camp every year; it was the most helpful, most defining part of my journey to Ironman so far.

 

Comments

[Stephen K.]

-Stephen K.
155-190 BW Deadlifts
95-180 BW Bench Press
(185.2)

[RussL.]

10, 9, 8, 7, 6, 5 - BW Bench (205); 4,6,4 - 225

10, 9, 8, 7 BW Dead (205); 6, 5, 4, 3, 3, - 225

[Rob H]

BW Dead - (225) - 10, 9, 8, 7, 6, 5, 4, (245)3, 3
BW Bench - (135) 10, (145) 9, (155) 8, (165) 7, (185) 6, (195) 5, (205) 4, (225) 3, (235) 3

[Jim B.]

DL - 10. 185; 9. 185; 8. 205; 7. 205; 6. 205; 5. 205; 4. 205; 3. 205; 3. 205
Bench - 10. 135; 9. 135; 8. 135; 7. 155; 6. 155; 5. 155; 4. 155; 3. 155; 3. 155; 1. 165 (BW)

[Suzanne Martin]

I lost my paper but think I remember.
bench - started at 45 and only got up to 65
dl - 10-75, 9 through 5-95, 4-105, 3-125, 3-155 (bw)
My best dl before was 135 - yay me!

[Amy]

BW Deadlift - 135-10,9,8,7,6,5,4,3,3
BW Benchpress - 10 (45#), 9 (45#), 8 (incline push-ups), 7 (55#), 6 (incline), 5 (65#), 4 (incline), 3 (75#), 3 (75#)

Next time I should start out with more weight on the benchpress and scale up faster. I probably could have lifted 80# for my final round.

[Sarah Rigby]

Deadlifts: 125 lbs Could have done more weight. I wasn't thinking this morning.
Bench press: Incline pushups
Sit-ups: 125

[Hilary]

Dead lift - started at 135 and ended at 155 (which was probably my body weight in high school)
Bench press - did a few incline push-ups then a few bench press at 95 and 105. Tried to get 115 up on my last effort but couldn't. Maybe next time.

[Court]

Evidently the gym brings out the best in me, I was carrying in my 18 month old this morning we got to the door and she said "Oh, S%!t!"! Maybe she hears that too often when we walk in!
Em- I read your weights wrong this morning!! GRRR...Deads- I started at 175 for 10 ended at 225 for 3
Did some incline pushups-tough!
Bench Press- 65 for 10 ended 105 for 3
Thanks Girls!

[Taunya K.]

Bench Press- 75lb. max 6 reps.
Dead lifts 75-115 lbs.

[Jill T]

DL-95,115,125,135,145,150,155,160,165
BP-45,55,60,65,70,75,65,65,65

[Troy H.]

Deads - 175, 195, 205, 205, 225, 225, 225, 275, 275
Bench - 165, 175, 185, 195, 195, 195, 195, 195, 195

Started with BW and then went up. From 6 on (I think) wasn't able to do all reps of BP on my own.

Great workout. Hope to see this again soon!

[Kindra]

Deads - 125, 125, 125, 125, 125, 135, 135, 135, 135
Bench - 45, 65, 65, 75, 75, 85, 85, 85

Really pushed myself today and I feel good about that.

[Julie G.]

Deads 140 lbs.
Bench 75 lbs. (could barely get 3 or 4 each time)

[Christine]

Lizz you are amazing! What an incredible woman you are! Just hearing that made me want to join the yak club! Is this really your idea of fun:)

Deads - 45 65 85 95 115 120 120 120 120
Bench -45 60 65 70 75 80 85 85 85 85

I would have loved to have went heavier on DL but I enjoy walking way too much:)

Ashly you are amazing! I think Rocky is the prefect name for your baby! He has got to be a strong little guy to have an amazing mom like you!

Larissa, Nikki, Teresa, Amanda you made my work out time so much fun!

Julianne good to c you:)

[Judy B]

DL 125 all rds/reps (not BW but plenty)
pushups all rds then did 10 reps BP 25/35/45 (should have gone heavier--next time when have time to work up to it)

[Chaney Packer]

DL 125
push ups on most of the sets. Did 75 bench for rep 4 and 95 for 3.
Lizz thanks for letting me join in. I won't be late again!

[tara walton]

DL 155 rds 10-4, 185 on rds 3-3
BP 65, 75, 80 rds 8-4, 85 rds 3-3
next time go heavir on deads 185 would have been good.

[O.Z.]

DL 185,185,255,275,275,275,305,185,185
BP 185,185,185,185,205,225,245,245,255

Loved this one! I hope to see it come up again soon, too.

[mariana]

185 deads
85 bp

[tree]

DL BP
115 60
125 65
135 70
135 75
135 80
135 80 (2@85 2@80)
135 85 help with last one
135 85 help with last one

[marcus walton]

DL = 275,275,275,275,225,225,225,225,225
BP = 185,205,205,185,205,205,205,205,205

[RyanL.(age10)]

Deadlifts-75,75,75,75,75,95,75, and 95 lbs.
explosive pushups- rounds 10,9,8,7,6,5, and 4
benchpress-65 lbs. in round 3 only

[Em Dawg]

Court you are a brat!!!! But you know I love ya!!!
DL - 135,145,155,165,165,165,175,185,205
BP - 10@95 and 9@ 75 then all the rest push-ups
Lizz, looks like you had tons of fun! You are awesome!

[wally]

deadlifts rx+, bench presses rx for a round, then had to decrease weights in later rounds.

2.5 mile tempo run later.