First workout involving weights since Tuesday last week. Still feeling a bit ropey because of a cough/cold, but still managed to grind this out.
Dumbbell shoulder press (seated) 5, 5, 4, 4, 4
37.5, 37.5, 42.5 (3), 42.5 (3), 42.5 (3)
I would have preferred to go from 37.5s to 40s, but one was being used by someone else. I might have been able to get 4 reps with the third set rather than only 3 with the 42.5s.
======
For time:
50 x dumbbell bench presses. 10 push-ups every time I put down the weights.
Time = 23:39
Push-ups = 13 x 10
I had to adapt this. I had intended to use a 100lb barbell for partial presses (7 holes, small bench) but the station was being used. I started off with two 45lb dumbbells instead (only 90lb in total, but less stable than a barbell). I managed 7 reps before I had to rest, then the next 3 sets were doubles and I was really struggling. From the fifth set onwards I switched to 40s instead. I could still only manage a maximum of 4 reps per set, so this was still challenging. The third from last set took me to 46 presses and I was pissed that I couldn't bang out the last four in one go. The penultimate set was 3 reps, which meant I had to do more push-ups before I could go for the last rep.
======
25 x dumbbell push presses @ 35s
Time = 2:17
======
Not a great workout today, but I feel like I'm getting back to full strength anyway.
Monday, 28 February 2011
Saturday, 26 February 2011
Conditioning
Personal training with Paul.
For time:
50 x kipping pull-ups
50 x box jumps @ 24"
Row 500 metres
50 x burpees
25 x traveling lunges per leg
25 x alternating kettlebell swings per arm @ 20kg
50 x sit-ups
50 x jump squats
50 x push press @ 45lb
50 x bench-supported lateral hops @ 24" (25 per side)
Time = 43:37
My first full conditioning session with Paul, and this was tough. I was feeling a bit groggy this morning due to a cold/cough, but it didn't really make any difference once I got going. I was worried that I'd be coughing through the whole thing, but I was fine in the end. However, for about two hours afterward I couldn't stop hacking! Not pleasant to be around. I guess the firebreather loosened up the mucus in my chest. Ew!
My time was nearly 10 minutes slower than Paul's, but I'm satisfied I gave it everything I had.
Paul celebrates a hard workout with chicken breasts. I had apple pie at Phidellia's.
For time:
50 x kipping pull-ups
50 x box jumps @ 24"
Row 500 metres
50 x burpees
25 x traveling lunges per leg
25 x alternating kettlebell swings per arm @ 20kg
50 x sit-ups
50 x jump squats
50 x push press @ 45lb
50 x bench-supported lateral hops @ 24" (25 per side)
Time = 43:37
My first full conditioning session with Paul, and this was tough. I was feeling a bit groggy this morning due to a cold/cough, but it didn't really make any difference once I got going. I was worried that I'd be coughing through the whole thing, but I was fine in the end. However, for about two hours afterward I couldn't stop hacking! Not pleasant to be around. I guess the firebreather loosened up the mucus in my chest. Ew!
My time was nearly 10 minutes slower than Paul's, but I'm satisfied I gave it everything I had.
Paul celebrates a hard workout with chicken breasts. I had apple pie at Phidellia's.
Thursday, 24 February 2011
Conditioning
I tried to take it a bit easier today because I had a poor night's sleep due to waking up early - 4:30am! - with a cough. Just one conditioning workout, with a little bit of cycling to warm up and cool down. A good sweaty routine usually makes me feel better if I have a cold, and this seemed to help. I must have looked pretty crappy, though, because Cher sent over Liliana to check that I was okay!
Amrap 30:
5 x kipping pull-ups
5 x jump lunges (per leg)
5 x clapping push-ups
5 x box jumps
Score = 16 rounds exactly
I've done a similar workout before, but with strict pull-ups and burpee box jumps. My score for that routine was 14 rounds plus 5 pull-ups. I really went for it with the kipping pull-ups, but I kept good form. However, all the swinging nearly toppled over the pull-ups rack!
Amrap 30:
5 x kipping pull-ups
5 x jump lunges (per leg)
5 x clapping push-ups
5 x box jumps
Score = 16 rounds exactly
I've done a similar workout before, but with strict pull-ups and burpee box jumps. My score for that routine was 14 rounds plus 5 pull-ups. I really went for it with the kipping pull-ups, but I kept good form. However, all the swinging nearly toppled over the pull-ups rack!
Tuesday, 22 February 2011
Olympic lifting/Conditioning
I was pretty exhausted this morning but I thought I'd be able to push myself once I got going. Today was supposed to be an Olympic lifting day and I wanted to have a decent hang clean session. I started by warming up with the empty bar, then added 20lb to each side. I got through the first set of 3 reps at 110lb without any problems, so added 2.5lb to each side, making 115lb. I attempted and failed three times, so it was clear to me that it just wasn't going to happen for me today.
It's the first time in three years that I've bailed on a training session, but I knew my body was telling me that my muscles needed to rest. Instead of giving up completely I decided to do a few conditioning sessions instead, none of which required much upper body strength.
======
Cycle 1 mile
50 box jumps @ 24"
Cycle 1 mile
Time = 10:01
======
25 box jumps @ 24"
50 bench-supported lateral jumps @ 24"
25 box jumps
Time = 9:16
======
50 over the box jumps (8 risers + step)
Time = 5:25
This last routine was more about me building confidence at jumping over the box and I think it definitely helped. There were 8 risers, which is one more than I used last week. I tried a couple of reps before I started my stopwatch, but I stood staring at the set-up for what felt like ages before I attempted one jump.
I started by doing sets of 4 or six, but the last 10 were unbroken because I felt more comfortable with the height/depth.
My time would have been a bit better if I hadn't needed to move the steps because two young muppets decided to do push-ups and sit-ups where I was landing.
======
It was definitely frustrating not being able to complete the workout that I'd planned. I don't like feeling that I've given up or that my body isn't listening to what my mind is telling it. However, I'm not an athlete, so I don't feel like I need to push myself to the point of injury. Over the past few months I've set new standards for myself and - despite the fact I've been training for a few years - I still need to learn the signals my body is sending me. Yes, it's frustrating, but it's not the end of the world. I know with some rest might be necessary for my long-term goals.
Even before I stepped into the gym I felt physically drained. Yesterday's workout wasn't the best, but I pushed really hard to get through it. That probably took it's toll and now I think I need to take it easy with the weights for a few days.
I had planned on doing one leg session and another upper body workout this week, but I think I'll postpone them. I'll either do two more conditioning days or just one and take an extra rest day.
It's the first time in three years that I've bailed on a training session, but I knew my body was telling me that my muscles needed to rest. Instead of giving up completely I decided to do a few conditioning sessions instead, none of which required much upper body strength.
======
Cycle 1 mile
50 box jumps @ 24"
Cycle 1 mile
Time = 10:01
======
25 box jumps @ 24"
50 bench-supported lateral jumps @ 24"
25 box jumps
Time = 9:16
======
50 over the box jumps (8 risers + step)
Time = 5:25
This last routine was more about me building confidence at jumping over the box and I think it definitely helped. There were 8 risers, which is one more than I used last week. I tried a couple of reps before I started my stopwatch, but I stood staring at the set-up for what felt like ages before I attempted one jump.
I started by doing sets of 4 or six, but the last 10 were unbroken because I felt more comfortable with the height/depth.
My time would have been a bit better if I hadn't needed to move the steps because two young muppets decided to do push-ups and sit-ups where I was landing.
======
It was definitely frustrating not being able to complete the workout that I'd planned. I don't like feeling that I've given up or that my body isn't listening to what my mind is telling it. However, I'm not an athlete, so I don't feel like I need to push myself to the point of injury. Over the past few months I've set new standards for myself and - despite the fact I've been training for a few years - I still need to learn the signals my body is sending me. Yes, it's frustrating, but it's not the end of the world. I know with some rest might be necessary for my long-term goals.
Even before I stepped into the gym I felt physically drained. Yesterday's workout wasn't the best, but I pushed really hard to get through it. That probably took it's toll and now I think I need to take it easy with the weights for a few days.
I had planned on doing one leg session and another upper body workout this week, but I think I'll postpone them. I'll either do two more conditioning days or just one and take an extra rest day.
Monday, 21 February 2011
Chest and traps
Felt a bit sluggish today before I'd even started, and I think it showed in my scores.
Rack bench press 3, 3, 3, 3, 3 (7 holes, small bench)
125, 135, 145 (2), 145 (1), 145 (2)
Chinups - 5 x max reps
12, 10, 9, 9, 7
I've pressed 155lb in my fifth set before - for one rep - so this was a bit disappointing.
======
50 x bench press - 105 (7 holes; small bench)
Time = 8:04
I tried this about a month back with only 100lb and got a time of 7:04. Those five extra pounds increased my time by one minute. I did 12 reps before I needed to rest.
======
25 x rack bench @ 105lb
25 x dips
25 x chin-ups
25 x dumbbell bench @ 37.5s
25 x push-ups
Time = 23:46
I started the dumbbell presses with 40s but I really struggled to do two reps so I lowered the weight to 37.5s. That's only a little bit heavier than before, but my time was much slower.
Not sure why I underperformed today because I think I had a decent night's sleep. I did a little bit of snow shoveling early morning, but I'm sure that wouldn't have made a difference. I'm typing this about an hour after I got home and my chest and arms are already sore, so there's no doubt I worked as hard as I could.
I'm doing weight training all this week, except for Saturday which will be conditioning. I might try conditioning for the whole of next week so that my muscles can have a rest.
Rack bench press 3, 3, 3, 3, 3 (7 holes, small bench)
125, 135, 145 (2), 145 (1), 145 (2)
Chinups - 5 x max reps
12, 10, 9, 9, 7
I've pressed 155lb in my fifth set before - for one rep - so this was a bit disappointing.
======
50 x bench press - 105 (7 holes; small bench)
Time = 8:04
I tried this about a month back with only 100lb and got a time of 7:04. Those five extra pounds increased my time by one minute. I did 12 reps before I needed to rest.
======
25 x rack bench @ 105lb
25 x dips
25 x chin-ups
25 x dumbbell bench @ 37.5s
25 x push-ups
Time = 23:46
I started the dumbbell presses with 40s but I really struggled to do two reps so I lowered the weight to 37.5s. That's only a little bit heavier than before, but my time was much slower.
Not sure why I underperformed today because I think I had a decent night's sleep. I did a little bit of snow shoveling early morning, but I'm sure that wouldn't have made a difference. I'm typing this about an hour after I got home and my chest and arms are already sore, so there's no doubt I worked as hard as I could.
I'm doing weight training all this week, except for Saturday which will be conditioning. I might try conditioning for the whole of next week so that my muscles can have a rest.
Saturday, 19 February 2011
Legs
Personal training with Paul
Front squats (to 4 risers)
5 (95), 5 (105), 5 (115), 4 (125), 5 (125), 4 (135), 4 (135), 4 (125), 4 (125)
======
For time:
60 x back squats @ 125
Time = 9:10
======
8 rounds:
10 x travelling lunges @ 30s (5 per leg)
10 x air squats
Time = 7:29
There was a penalty of 25 burpees if I didn't complete this in under 8 minutes.
Front squats (to 4 risers)
5 (95), 5 (105), 5 (115), 4 (125), 5 (125), 4 (135), 4 (135), 4 (125), 4 (125)
======
For time:
60 x back squats @ 125
Time = 9:10
======
8 rounds:
10 x travelling lunges @ 30s (5 per leg)
10 x air squats
Time = 7:29
There was a penalty of 25 burpees if I didn't complete this in under 8 minutes.
Thursday, 17 February 2011
Conditioning
My legs are still knackered from Monday's workout, but plenty of stretching and some air squats helped loosen me up.
I trained earlier than usual today so I could set up in the yoga/aerobics room and have more space. The first routine includes over the bench jumps. 24" is still too ambitious right now, so I set up a 24" station for the box jumps - and lateral jumps - and a set of 7 risers with a step for the OtB jumps.
10 burpee broad jumps
40 box jumps @ 24"
10 burpee broad jumps
40 bench-supported lateral jumps (per side) @ 24"
10 burpee broad jumps
40 over the bench jumps (40 total) @ 7 risers + step
10 burpee broad jumps
40 jump lunges per leg
Time = 17:31 (PR = 21:50)
The OtB jumps were actually less intimidating than I expected, but I still need to work my way up to 10 risers and a step. Next time I do these I'll move up to 8 risers.
======
20 squats
20 burpee box jumps
20 push-ups
15 burpee box jumps
20 tuck jumps
10 burpee box jumps
20 jump lunges per leg
5 burpee box jumps
20 squats
Time = 15:19
This was slower than last time - 14:12 - but back then I started with this routine; it wasn't following another challenging workout.
Surprisingly, the tuck jumps were the hardest part of this because I was so out of breath when I started them. I began with single reps before I could get a rhythm going and string together 3 or 4 tuck jumps.
A good end to a pretty good week.
I trained earlier than usual today so I could set up in the yoga/aerobics room and have more space. The first routine includes over the bench jumps. 24" is still too ambitious right now, so I set up a 24" station for the box jumps - and lateral jumps - and a set of 7 risers with a step for the OtB jumps.
10 burpee broad jumps
40 box jumps @ 24"
10 burpee broad jumps
40 bench-supported lateral jumps (per side) @ 24"
10 burpee broad jumps
40 over the bench jumps (40 total) @ 7 risers + step
10 burpee broad jumps
40 jump lunges per leg
Time = 17:31 (PR = 21:50)
The OtB jumps were actually less intimidating than I expected, but I still need to work my way up to 10 risers and a step. Next time I do these I'll move up to 8 risers.
======
20 squats
20 burpee box jumps
20 push-ups
15 burpee box jumps
20 tuck jumps
10 burpee box jumps
20 jump lunges per leg
5 burpee box jumps
20 squats
Time = 15:19
This was slower than last time - 14:12 - but back then I started with this routine; it wasn't following another challenging workout.
Surprisingly, the tuck jumps were the hardest part of this because I was so out of breath when I started them. I began with single reps before I could get a rhythm going and string together 3 or 4 tuck jumps.
A good end to a pretty good week.
Wednesday, 16 February 2011
Pulling
Today was supposed to be my conditioning day with lots of box jumps. However, I'm pushing it to tomorrow instead because my quads and glutes are so sore! Walking down stairs is hard enough without trying 24" box jumps.
Weighted pull-ups 5x5 @ 37.5
3, 4, 4, 3, 3
Never got close to the RXed 5 reps.
======
Cable row 3, 3, 3, 3, 3
130, 140, 150, 155, 160 (1.5)
======
For time:
40 single arm db rows @ 55 (40 per arm)
40 chin-ups
Time = 8:52
The last time I did a routine like this I completed all of the left arm reps before doing the right arm. This time I alternated throughout the 40 reps. I did 10 rows with my left (weaker) arm, then 10 with my right. All the remaining reps were broken down into sets of 5, except for the last few which were 3 and 2. I probably could have done 5 consecutive reps at the end but I deliberately wanted to avoid one arm being more fatigued than the other when I got to the chin-ups.
======
Incline curls: 4 sets @ 25s
7, 3, 4, 3
For some reason my right (stronger) arm struggles with good form more than my left because I have trouble keeping my right elbow from moving.
Weighted pull-ups 5x5 @ 37.5
3, 4, 4, 3, 3
Never got close to the RXed 5 reps.
======
Cable row 3, 3, 3, 3, 3
130, 140, 150, 155, 160 (1.5)
======
For time:
40 single arm db rows @ 55 (40 per arm)
40 chin-ups
Time = 8:52
The last time I did a routine like this I completed all of the left arm reps before doing the right arm. This time I alternated throughout the 40 reps. I did 10 rows with my left (weaker) arm, then 10 with my right. All the remaining reps were broken down into sets of 5, except for the last few which were 3 and 2. I probably could have done 5 consecutive reps at the end but I deliberately wanted to avoid one arm being more fatigued than the other when I got to the chin-ups.
======
Incline curls: 4 sets @ 25s
7, 3, 4, 3
For some reason my right (stronger) arm struggles with good form more than my left because I have trouble keeping my right elbow from moving.
Tuesday, 15 February 2011
Pushing
Incline rack press 3 reps, 5 sets @ 125lb
3, 3, 2, 2, 1
When I planned today's routines I mixed up my flat barbell bench press with my incline weights. With incline I start at 115 and work up to 130. With the flat version I start at 125 and aim for 150. I only realised this in the second round, so I decided to stick with 125lb throughout. Paul, who was watching all this, helpfully said nothing. Probably thinking about what quiche he wants for lunch.
======
Flat dumbbell press:
40s (8), 45s (6), 50s (4), 50s (4), 40s (10)
Exactly the same numbers as last time.
======
50 dips as quick as possible, then as many push-ups as possible until the clock hits 15 minutes.
Push-ups = 90
More than doubled my PR of 43! I think I finished the dips much quicker than last time, which left more time for push-ups. I started off with 7 dips before I rested, then the remainder were broken down into 3s and 2s. I often can only do singles, but not today. Crucially, I didn't fail on a single rep, which frequently is the cause for plenty of lost time. I felt like I rested longer when I took breaks, which enabled me to knock out doubles and trebles. Push-ups were always in sets of fives, until the last 10, which were broken down into 2s.
======
Amrap 10:
Incline rack press @ 95lb
Score = 25
I did this to kill some time while I waited for Cher to finish her personal training session. With the last five reps I kept having to sit up straight when I'd completed each one because I was getting mild cramp in my upper right thigh. Probably because of my leg workout yesterday.
Even though I cocked up the first routine, not a bad day.
3, 3, 2, 2, 1
When I planned today's routines I mixed up my flat barbell bench press with my incline weights. With incline I start at 115 and work up to 130. With the flat version I start at 125 and aim for 150. I only realised this in the second round, so I decided to stick with 125lb throughout. Paul, who was watching all this, helpfully said nothing. Probably thinking about what quiche he wants for lunch.
======
Flat dumbbell press:
40s (8), 45s (6), 50s (4), 50s (4), 40s (10)
Exactly the same numbers as last time.
======
50 dips as quick as possible, then as many push-ups as possible until the clock hits 15 minutes.
Push-ups = 90
More than doubled my PR of 43! I think I finished the dips much quicker than last time, which left more time for push-ups. I started off with 7 dips before I rested, then the remainder were broken down into 3s and 2s. I often can only do singles, but not today. Crucially, I didn't fail on a single rep, which frequently is the cause for plenty of lost time. I felt like I rested longer when I took breaks, which enabled me to knock out doubles and trebles. Push-ups were always in sets of fives, until the last 10, which were broken down into 2s.
======
Amrap 10:
Incline rack press @ 95lb
Score = 25
I did this to kill some time while I waited for Cher to finish her personal training session. With the last five reps I kept having to sit up straight when I'd completed each one because I was getting mild cramp in my upper right thigh. Probably because of my leg workout yesterday.
Even though I cocked up the first routine, not a bad day.
Monday, 14 February 2011
Legs
This felt like a much more challenging leg workout than last week's.
Partial squats (11 holes) 3, 3, 3, 3, 3
185, 205, 225, 245, 260
My PR was 255. I'm aiming to get to three reps @ 280 (double my bodyweight) by Easter.
======
For time:
50 back squats @ 140
40 jump squats @ 45 (empty bar)
30 jump lunges @ 47.5s
20 db front squats @ 47.5s
10 back squats @ 140
Time = 20:24
I used 5 risers as my target for the weighted squats so I knew I was hitting a consistent depth each time. The first 50 squats was broken down into five sets of 10; the last round of 10 squats was 3, 3, 2, 2.
I had a quicker time back in November 2010, but with slightly less weight. Also, the preceding exercise last time was slightly less challenging, so perhaps that might have been a factor. I'm not sure what my form was like in November, but today it was flawless. During the jump lunges I thought I was going to lose my breakfast, so there's no doubt in my mind that I gave it everything!
======
Amrap 10:
12 air squats
12 lunges (6 per leg)
12 jump squats
12 jump lunges (6 per leg)
Score = 4 rounds plus 12 air squats
My biggest achievement today was keeping down my oatmeal. Always a risk when I do quick squats.
Partial squats (11 holes) 3, 3, 3, 3, 3
185, 205, 225, 245, 260
My PR was 255. I'm aiming to get to three reps @ 280 (double my bodyweight) by Easter.
======
For time:
50 back squats @ 140
40 jump squats @ 45 (empty bar)
30 jump lunges @ 47.5s
20 db front squats @ 47.5s
10 back squats @ 140
Time = 20:24
I used 5 risers as my target for the weighted squats so I knew I was hitting a consistent depth each time. The first 50 squats was broken down into five sets of 10; the last round of 10 squats was 3, 3, 2, 2.
I had a quicker time back in November 2010, but with slightly less weight. Also, the preceding exercise last time was slightly less challenging, so perhaps that might have been a factor. I'm not sure what my form was like in November, but today it was flawless. During the jump lunges I thought I was going to lose my breakfast, so there's no doubt in my mind that I gave it everything!
======
Amrap 10:
12 air squats
12 lunges (6 per leg)
12 jump squats
12 jump lunges (6 per leg)
Score = 4 rounds plus 12 air squats
My biggest achievement today was keeping down my oatmeal. Always a risk when I do quick squats.
Sunday, 13 February 2011
Saturday, 12 February 2011
Pulling
Personal training with Paul
Dumbbell row 5, 5, 5, 5, 5
70s, 75s, 80s, 80s (4), 80s (4)
I have a weird swollen finger on my right hand which was causing me some pain with my dumbbell grip today.
======
Weighted chin-ups - max reps @ 35 lb
6, 4.75 (!), 4, 4, 4
======
For time:
18 wide-grip pull-ups
30 neutral pull-ups
42 neutral inverted rows
Time = 12:00
======
DB incline curls @ 22.5s
7, 5, 5
Dumbbell row 5, 5, 5, 5, 5
70s, 75s, 80s, 80s (4), 80s (4)
I have a weird swollen finger on my right hand which was causing me some pain with my dumbbell grip today.
======
Weighted chin-ups - max reps @ 35 lb
6, 4.75 (!), 4, 4, 4
======
For time:
18 wide-grip pull-ups
30 neutral pull-ups
42 neutral inverted rows
Time = 12:00
======
DB incline curls @ 22.5s
7, 5, 5
Thursday, 10 February 2011
Legs
Stationary lunges 3, 3, 3, 3, 3
105, 115, 125, 130, 130
======
Stationary lunges 40 reps @ 105 lb
Time = 3:38
======
Front squats @ 105 lb max reps
10, 9, 8, 7, 8
======
Leg extensions 110lb x 50 reps
Time = 3:35
======
Cycle 1 mile - 4:00
Wall sits - 2:00 (rest when needed, but stop the clock)
Cycle 1 mile - 3:47
======
When I put together this workout at the weekend I thought it would be a lot harder than it actually was. I was a bit easy on myself today. Should try harder!
105, 115, 125, 130, 130
======
Stationary lunges 40 reps @ 105 lb
Time = 3:38
======
Front squats @ 105 lb max reps
10, 9, 8, 7, 8
======
Leg extensions 110lb x 50 reps
Time = 3:35
======
Cycle 1 mile - 4:00
Wall sits - 2:00 (rest when needed, but stop the clock)
Cycle 1 mile - 3:47
======
When I put together this workout at the weekend I thought it would be a lot harder than it actually was. I was a bit easy on myself today. Should try harder!
Wednesday, 9 February 2011
Chest and traps
Dumbbell bench press 5, 5, 5, 5, 5
40s, 42.5s, 45s, 50s, 52.5s (4)
Pull-ups 5 x max reps to failure
10, 8, 7, 6, 7
======
15 x rack bench @ 120lb
30 x pull-ups (slight kipping)
Time = 6:55
======
10-1 dips with 8 push-ups after each round
Time = 19:24
======
Very slow times on the second and third routines today. Not sure why; perhaps it was a mistake to do an upper body routine straight after the Olympic lifting yesterday. I did feel a bit sore before I started, but I've felt that way before without any problems.
I did the last routine on January 20, 2011 but with 10 push-ups, not 8 (by mistake!). Today's time was much slower even though I did fewer push-ups. It all started so well: the first round was completely unbroken, the first time I've ever done 10 consecutive dips. After that the dips were broken down into doubles and singles. I failed several times during the last four rounds of dips, and that cost me at least three minutes of recovery time.
40s, 42.5s, 45s, 50s, 52.5s (4)
Pull-ups 5 x max reps to failure
10, 8, 7, 6, 7
======
15 x rack bench @ 120lb
30 x pull-ups (slight kipping)
Time = 6:55
======
10-1 dips with 8 push-ups after each round
Time = 19:24
======
Very slow times on the second and third routines today. Not sure why; perhaps it was a mistake to do an upper body routine straight after the Olympic lifting yesterday. I did feel a bit sore before I started, but I've felt that way before without any problems.
I did the last routine on January 20, 2011 but with 10 push-ups, not 8 (by mistake!). Today's time was much slower even though I did fewer push-ups. It all started so well: the first round was completely unbroken, the first time I've ever done 10 consecutive dips. After that the dips were broken down into doubles and singles. I failed several times during the last four rounds of dips, and that cost me at least three minutes of recovery time.
Tuesday, 8 February 2011
Olympic lifting
Deadlift 3, 3, 3, 3, 3
165, 185, 205, 210, 215 (F)
I practically dropped the barbell at the end of the fourth round because my grip went. I gave up with the first rep of the last round because my back was starting to bend before I started to straighten my legs, so I knew my form was going. I rested a bit longer and tried again, but the same thing happened. At least I got to a respectable weight in round four.
======
Amrap 15:
Hang cleans @ 110 lb
Score = 41
I'm a bit disappointed with this. I got 10 more reps at the same weight about a month ago. It's not like I was slacking off, though; I tried and failed on a couple of reps, so I was definitely giving it everything I had. I even warmed up for several reps with an empty bar, so it's not like I wasn't ready for this. Just one of those days.
======
Fran:
21-15-9
Thrusters @ 95 lb
Kipping pull-ups
Time = 17:17
I completed this in 16:00 back in October 2010, but with only 75 lb for the thrusters. I think the extra 1:17 is a good trade-off for 20 lb more.
This was not the speed at which I was moving, and my kipping was all over the place! Got the job done, though.
165, 185, 205, 210, 215 (F)
I practically dropped the barbell at the end of the fourth round because my grip went. I gave up with the first rep of the last round because my back was starting to bend before I started to straighten my legs, so I knew my form was going. I rested a bit longer and tried again, but the same thing happened. At least I got to a respectable weight in round four.
======
Amrap 15:
Hang cleans @ 110 lb
Score = 41
I'm a bit disappointed with this. I got 10 more reps at the same weight about a month ago. It's not like I was slacking off, though; I tried and failed on a couple of reps, so I was definitely giving it everything I had. I even warmed up for several reps with an empty bar, so it's not like I wasn't ready for this. Just one of those days.
======
Fran:
21-15-9
Thrusters @ 95 lb
Kipping pull-ups
Time = 17:17
I completed this in 16:00 back in October 2010, but with only 75 lb for the thrusters. I think the extra 1:17 is a good trade-off for 20 lb more.
This was not the speed at which I was moving, and my kipping was all over the place! Got the job done, though.
Monday, 7 February 2011
Pulling
Weighted pull-ups 5 x 5 @ 40 lb
5, 4, 3, 3, 3
======
For time:
40 x DB rows @ 52.5 lb (per arm)
40 x chin-ups
Time = 9:06
I completed the 40 rows for my left arm before switching to my right. Paul pointed out afterward that it's best to switch arms whenever I take a rest because (a) it's quicker (my left arm is resting while I row with my right) and (b) it means my right arm isn't fatigued more than the left when I get to the chin-ups. I don't think the second point affected me too much because my right arm is significantly stronger anyway. Not a bad time, though.
======
6 RFT:
3 x wide grip pull-ups
5 x neutral grip pull-ups
7 x neutral grip inverted rows (using parallettes)
Time = 16:05
I must have looked pretty rough while I was doing the rows because a lady at the gym asked me if I was trying to kill myself. Or perhaps she saw me trying to swing across to grab the bar with the wide grip and I nearly toppled over the rack.
5, 4, 3, 3, 3
======
For time:
40 x DB rows @ 52.5 lb (per arm)
40 x chin-ups
Time = 9:06
I completed the 40 rows for my left arm before switching to my right. Paul pointed out afterward that it's best to switch arms whenever I take a rest because (a) it's quicker (my left arm is resting while I row with my right) and (b) it means my right arm isn't fatigued more than the left when I get to the chin-ups. I don't think the second point affected me too much because my right arm is significantly stronger anyway. Not a bad time, though.
======
6 RFT:
3 x wide grip pull-ups
5 x neutral grip pull-ups
7 x neutral grip inverted rows (using parallettes)
Time = 16:05
I must have looked pretty rough while I was doing the rows because a lady at the gym asked me if I was trying to kill myself. Or perhaps she saw me trying to swing across to grab the bar with the wide grip and I nearly toppled over the rack.
Saturday, 5 February 2011
Pushing
Personal training with Paul
Incline rack press 3, 3, 3, 3, 3
115, 120, 125, 125, 130 (2)
======
Flat DB Press 40s (8), 45s (6), 50s (4), 50s (4), 40s (10)
======
Perform 50 dips as quick as possible, then do as many push-ups as possible until the clock hits 15 minutes.
Push-ups = 43
This routine left a lot of blood on the gym's carpet because when my left knee hit the floor it opened up a bruise from earlier in the week!
Incline rack press 3, 3, 3, 3, 3
115, 120, 125, 125, 130 (2)
======
Flat DB Press 40s (8), 45s (6), 50s (4), 50s (4), 40s (10)
======
Perform 50 dips as quick as possible, then do as many push-ups as possible until the clock hits 15 minutes.
Push-ups = 43
This routine left a lot of blood on the gym's carpet because when my left knee hit the floor it opened up a bruise from earlier in the week!
Thursday, 3 February 2011
Legs
Really pleased with today's training: three new PRs.
Pin squat (11 holes) 3, 3, 3, 3, 3
185, 205, 225, 245, 255 (PR = 245)
Surprised I got up to 255 because the first round felt tough, so I was expecting to do less than my PR.
======
10 RFT:
3 x front squats @ 125 lb
5 x back squats @ 125 lb
Time = 10:31 (PR = 12:08)
Big improvement on my PR! I took breaks between rounds, but every round itself was unbroken. Time to increase the weight.
======
5 RFT:
5 x dumbbell front squats @ 40s
10 x air squats
Time = 3:39 (PR = 4:43 @ 37.5s)
Beat my PR by more than a minute, using heavier weights.
======
Leg extensions 3 x 20 reps @ 65, 80, 95
Pin squat (11 holes) 3, 3, 3, 3, 3
185, 205, 225, 245, 255 (PR = 245)
Surprised I got up to 255 because the first round felt tough, so I was expecting to do less than my PR.
======
10 RFT:
3 x front squats @ 125 lb
5 x back squats @ 125 lb
Time = 10:31 (PR = 12:08)
Big improvement on my PR! I took breaks between rounds, but every round itself was unbroken. Time to increase the weight.
======
5 RFT:
5 x dumbbell front squats @ 40s
10 x air squats
Time = 3:39 (PR = 4:43 @ 37.5s)
Beat my PR by more than a minute, using heavier weights.
======
Leg extensions 3 x 20 reps @ 65, 80, 95
Wednesday, 2 February 2011
Shoulders and lats
I had to train in the evening today because I'd spent half the day shoveling snow, so I didn't have time in the morning. In retrospect, the shoveling should have been enough shoulder and back exercise for this week. I have the most energy in the morning and I already felt tired even before I started exercising in the evening. I think that showed with the first routine.
Dumbbell shoulder press 5, 5, 5, 5, 5
35s, 37.5s, 40s (4), 40s (4), 42.5s (3)
Chin-ups 5, 5, 4, 4, 3
37.5, 40 (4), 40 (4), 40 (4), 42.5 (3)
Not disastrous, but I've done better in the past.
======
20-15-10-5 reps of
Chin-ups
Inverted rows
Time = 9:25 (PR = 10:28)
A big improvement!
======
20 dips
25 push-ups
15 dips
20 push-ups
10 dips
15 push-ups
5 dips
10 push-ups
Time = 12:19 (equals my previous PR)
Dumbbell shoulder press 5, 5, 5, 5, 5
35s, 37.5s, 40s (4), 40s (4), 42.5s (3)
Chin-ups 5, 5, 4, 4, 3
37.5, 40 (4), 40 (4), 40 (4), 42.5 (3)
Not disastrous, but I've done better in the past.
======
20-15-10-5 reps of
Chin-ups
Inverted rows
Time = 9:25 (PR = 10:28)
A big improvement!
======
20 dips
25 push-ups
15 dips
20 push-ups
10 dips
15 push-ups
5 dips
10 push-ups
Time = 12:19 (equals my previous PR)
Tuesday, 1 February 2011
Conditioning
An example of what I did today.
100 x burpee pull-ups
Time = 21:45
The pull-up bar is too high for me to jump up and grab it, so I set up a weighted barbell resting on the safeties about 12 inches below it. This was a tough routine, but easier than I expected because the pull-ups allow for kipping if necessary due to the momentum of the jump from a burpee position.
I started off with seven reps before I needed a break. I never had to rest for too long and the remaining reps were broken down into fours and fives.
Despite the challenge, it was worth it just to see the look on Eric's face when I explained to him the barbell was set up so I could do mid-air push-presses.
======
3RFT:
20 x burpees
20 x pull-ups
Score = 17:09
A slower time than when I did this on January 5, 2011, but (a) this time I used better form for the burpees (I did overhead claps) and (b) last time the routine wasn't preceded by 100 burpee pull-ups.