Strength

Squat 5, 4, 2, 2, 2, 12X2
Load: 145, 175, 200, 230, 230, 245X2, 240X10
Chinups X 50

Bench: 5, 4, 2, 2, 1, 5X2
Load: 135, 145, 175, 185, 195, 210X5

Dips 3 X 10

Workout comments: My abs are definitely the most sore they have ever been today and yesterday. I could hardly stand up yesterday without wincing. What was it from the Open that did that to me? The workout today was brutal and I think I came to the realization that max gains in any weightlifting program will never coincide with endurance training. There is simply too much muscle soreness following these tougher weight sessions and it makes running miserable for days on end. I know took off last week from heavy weights, but that's just my opinion. I wanted to keep up with this program at least through the 50K and see how my body reacts to the longer distance, so maybe I'll keep it up at least for this cycle.

On the other hand, the bench press was equally as difficult, but I didn't detect any of the early symptoms of soreness as I did with my legs.