colintimberlake.comTell her it wasn’t you…

Well, today marked the end of the third week of fairly sudden immersion into training for the 5K Pump and Run (combination of bench press contest and 5K run time). It’s been 3 weeks of ups and downs, some good gains and some forced-standstills due to wear and tear. All in all, things are on track for a decent performance come game day.

PERFORMANCE TO DATE:

The following chart summarizes my results so far in training tests for the actual requirements of the event (5K run and bodyweight bench press) and my overtraining in weight and distance (10K run and 115% bodyweight bench press and 10-mile cycling).

As can be seen, my legs have been wearing out a little bit not only from the extent of running involved, but also the wide variety of running demands, with distances ranging from 100m sprints to 10K runs. Understandably, my legs are a little angry and confused about whether to start focusing on building up slow-twitch or fast-twitch fibers.

The last couple days of week 3, they basically just gave me the middle finger and a big “F.U.” so I started working in some cross-training to continue the forward progress. The 10-mile bike has therefore been added to the progress chart. As well, maximum performance for 20 and/or 40 minutes on a high-resistance elliptical trainer has also been introduced to the program on cross-training days.

NEW SONGS USED IN WEEK 3:

2Pac – Can’t C Me
2Pac – My Block
2Pac – One Day You’ll Find Out
2Pac – Out on Bail
2Pac – Starin’ Through My Rearview
Blondie – Call Me
Eminem – Business
Eminem – Crazy in Love (Instrumental)
Eminem – FACK
Eminem – Go to Sleep
Eminem – Guilty Conscience
Eminem – Just Lose It
Eminem – Lose Yourself
Eminem – Mockingbird
Eminem – Shake That
Eminem – Sing for the Moment
Eminem – Spend Some Time
Eminem – Stan
Eminem – Stan (Live feat. Elton John)
Eminem – The Way I Am
Eminem – Till I Collapse
Eminem – When I’m Gone
Eurythmics – Sweet Dreams (Ben Liebrand Mix)
Fat Joe – Does Anybody Know
Fat Joe – Make it Rain
Fat Joe – What’s Luv
George Michael – Freeek!
Guns n’ Roses – Sweet Child o’ Mine
Kanye West – Stronger
Lady Gaga – Just Dance
Lady Gaga – Lovegame
Lady Gaga – Poker Face
Lo Fidelity All Stars – Battleflag
Madonna – Gambler (Extended Dance Remix)
Madonna – Holiday (Immaculate Concoction’s Escape Mix)
Madonna – Holiday (Thunderpuss Music Sounds Better on Holiday Remix)
Madonna – Human Nature
Madonna – Papa Don’t Preach (Art of Mix Remix)
Madonna – Spotlight (Extended Version Manu)
Madonna and Justin Timberlake – Four Minutes
Method Man – The Rock / Know Your Role
Miami Sound Machine – Conga (Instrumental ‘85)
Miami Sound Machine – Conga (Dance Mix)
Michael Sembello – Maniac (Instrumental)
Michael Sembello – Maniac (Flip & Fill Mix)
Milli Vanilli – Ma Baker
Scorpions and Berlin Orchestra – Rock You Like a Hurricane 2000

SONGS TO DATE:

2Pac – All Out
2Pac – Can’t C Me
2Pac – Ghetto Gospel
2Pac – I Don’t Give a F***
2Pac – Killuminati
2Pac – Last Ones Left
2Pac – Let Em Have it (Remix)
2Pac – My Block
2Pac – Numero 10
2Pac – One Day You’ll Find Out
2Pac – Out on Bail
2Pac – Pain
2Pac – R U Still Down
2Pac – Running on E
2Pac – Starin’ Through My Rearview
2Pac – Thug ‘N U Thug ‘N Me
2Pac – When We Ride on Our Enemies
ABC – The Look of Love (Dreamtime Mix No. 2)
Alice Cooper – Billion Dollar Babies (Live 1973)
Billy Ocean – Caribbean African European Queen (Remix)
Blondie – Call Me
Bobby Brown – On Our Own (Extended Club Version)
The Breakfast Club – Right on Track (14th Street Mix)
Corey Hart – Angry Young Man
Corey Hart – Komrade Kiev
Eminem – Business
Eminem – Crazy in Love (Instrumental)
Eminem – FACK
Eminem – Go to Sleep
Eminem – Guilty Conscience
Eminem – Just Lose It
Eminem – Lose Yourself
Eminem – Mockingbird
Eminem – Shake That
Eminem – Sing for the Moment
Eminem – Spend Some Time
Eminem – Stan
Eminem – Stan (Live feat. Elton John)
Eminem – The Way I Am
Eminem – Till I Collapse
Eminem – When I’m Gone
Eurythmics – Sweet Dreams (1/2 Alive Edit)
Eurythmics – Sweet Dreams (Ben Liebrand Mix)
Eurythmics vs. Tone Loc – Here Comes the Wild Thing Again
Fat Joe – Does Anybody Know
Fat Joe – Make it Rain
Fat Joe – What’s Luv
Fort Minor – Remember the Name
Fort Minor – Right Now
Frank Stallone – Pushin’
Frankie Goes to Hollywood – Relax (Jam & Spoon Trip-o-matic Fairy Tale Mix)
George Michael – Freeek!
Guns n’ Roses – Sweet Child o’ Mine
Howard Jones – Like to Get to Know You Well (International Mix)
Jay Z and Linkin Park – Numb / Encore
Jermaine Stewart – We Don’t Have to Take Our Clothes Off (Ultimix)
Joey B. Ellis and Tynette Hare – Go For It (Rocky V)
John Cafferty – Hearts on Fire
Johnny Clegg – Scatterlings of Africa
Kanye West – Stronger
Kim Wilde – You Keep Me Hanging On (12″ Mix)
Kim Wilde – You Keep Me Hanging On (Thin Thread Extended Remix)
Lady Gaga – Just Dance
Lady Gaga – Lovegame
Lady Gaga – Poker Face
Linkin Park – Breaking the Habit
Linkin Park – Enth E Nd
Linkin Park – Numb
Lo Fidelity All Stars – Battleflag
Madonna – Gambler (Extended Dance Remix)
Madonna – Holiday (Immaculate Concoction’s Escape Mix)
Madonna – Holiday (Thunderpuss Music Sounds Better on Holiday Remix)
Madonna – Human Nature
Madonna – Like a Prayer (Gospel Prayer – Guyom’s Lady M Show)
Madonna – Papa Don’t Preach (Art of Mix Remix)
Madonna – Spotlight (Extended Version Manu)
Madonna and Justin Timberlake – Four Minutes
Mariah Carey – Make it Happen
Method Man – The Rock / Know Your Role
Miami Sound Machine – Conga (Instrumental ‘85)
Miami Sound Machine – Conga (Dance Mix)
Michael Sembello – Maniac (Instrumental)
Michael Sembello – Maniac (Flip & Fill Mix)
Milli Vanilli – Ma Baker
Pat Benatar – Love is a Battlefield (Instrumental Remix)
R. Kelly / Ludacris / Kid Rock – Rock Star
Robert Tepper – No Easy Way Out
Scorpions and Berlin Orchestra – Rock You Like a Hurricane 2000
Stan Bush – Fight to Survive
Survivor – Burning Heart
Survivor – Eye of the Tiger
Tangerine Dream – The Dream is Always the Same
Tangerine Dream – Love on a Real Train
Vicki Sue Robinson – Turn the Beat Around
Vince DiCola – Training Montage
Vince DiCola – War
Yaz – Don’t Go (Whorehouse Mix)

INSPIRATIONAL ROLE MODELS FOR TRAINING

Day 3 – Sylvester Stallone
Day 4 – Dick and Rick Hoyt
Day 5 – Simon Whitfield
Day 6 – Donovan Bailey
Day 7 – Rick Hansen
Day 8 – Chris Chelios
Day 9 – Rod Brind’Amour
Day 10 – Jay Cutler
Day 12 – David Goggins
Day 13 – Mike Modano
Day 14 – Sven Thorsen
Day 15 – Chantal Petitclerc
Day 16 – Evander Holyfield
Day 17 – Bruny Surin / Keith Wilson
Day 19 – Trevor Linden
Day 20 – Ken Shamrock
Day 21 – Ed Whitlock

Previous Summaries: Week 1 / Week 2