Seattle Spartan Super and finishing Trifecta

Did the Seattle Super yesterday, had a clean run.  Didn't feel like I was running fast, but kept a consistent pace and didn't fail any obstacles.   It's definitely the highest I've ranked in a Spartan race. 

Deadlifted 290 (and other PRs)

That's all the Olympic plates I had, so I'll be getting more this weekend.  I've had such issues with my back in the past, I thought it would take me longer to get to this weight, but I'm glad my back issue seems sorted out.  Still going to be cautious with it though.

 

My lifting PRs currently are:

Dumbell Curl (most important first) - 53 lbs

Barbell Curl - 105 for 3 reps

Military Press - 135 for 3

Seated Dumbell Overhead Press - 63 for 4 (have switched to Military Press with barbell though, so probably won't go higher with dumbbells)

Squat - 170 (I think I can increase this quickly, I've been playing it extra careful)

Bench Press - 195 for 2 (I haven't benched since I built my bench rack, so I can try for 1 rep max now)

Decline Bench - 185 for 4 (doing this and incline bench after standard bench, so it suffers a bit)

Incline Bench - 165 for 2

 

So my Squat, Deadlift & Bench add up to 655.  I have a ways to go to reach the 1000 club.  I've been adding weight every week for the last couple months, so I'm curious to see when that tapers off and the real work begins.

DIY squat rack and bench rack

Needs some finishing touches, but was good enough for leg day today.  It wobbles a bit, but the fear helps me lift more.

I've had a lot of back issues and major form issues that always made me avoid squats.  But I've been working on it and made big improvements in the last few months.  

In the past, just squatting a 45 lbs bar was uncomfortable.  I could never arch my back properly, so it would hurt or feel weak.  But I'd slowly worked my way up to squatting 147 last week.  My back basically wouldn't allow my legs to generate force.

But this week I also got a cheap lifting belt.  I was surprised how much it helped.  I really focused on taking a deep breath and tightening my core before the squat.

I'd been increasing my squat my 5 or 10 lbs a week, but this week I added 23 lbs and felt I could have gone heavier, but I have a race next weekend and want to get in another training run before then, so don't want my legs too fried.

I'm excited to see if I can finally start squatting a weight that I don't feel embarrassed about.

Ran 3 miles yesterday

Felt very sluggish, and my GPS made me run a lot longer before it said 3 miles (running same coyrse, probably ran a 1/4 mile farther than last time before it announced 3 miles)

207.8 - 3 mile run

Went for a run, first time in a while.  Need to get a few more in before the Spartan Super on 10/17