Personal training with Paul
Incline db bench press 5, 5, 5, 5, 5
40s, 45s, 50s, 52s (3), 52s (3)
======
Bench press 95 (10), 105 (6), 110 (5), 115 (3), 95 (9)
======
4 rounds, each for time:
15 dips
20 push-ups
1 min rest inbetween
2:45, 4:13, 6:12, 8:54
By the time I got to the last push-up I had nothing left in biceps. It took 4 attempts before I could complete it.
I relaxed at home for a couple of hours, then headed over to my nephew's new home to help him move in. I probably spent a total of 3 hours lifting or pushing heavy weights today! So now I get 48 hours break before another upper body routine on Monday...
Saturday, 30 April 2011
Thursday, 28 April 2011
Conditioning
My glutes were really sore from Tuesday's leg workout, so I spent the first 10 minutes today stretching and warming up. That turned out to be a good time investment!
For time:
10 burpee broad jumps
40 box jumps @ 24"
10 burpee broad jumps
40 bench supported lateral jumps (per side)
10 burpee broad jumps
40 over the box jumps @ 24"
10 burpee broad jumps
40 jump lunges (per leg)
Time = 18:55
This was a 1:24 slower than my PR, but also the first time I've done it completely as RXed. My burpee broad jumps had much more power than before (i.e. I jumped a greater distance forward), so that took more out of me. Surprisingly, I think I lost some time because I had to break down the box jumps into 4 sets of 10. I think I managed to do them close to unbroken before.
The most significant difference today is that I did the otb jumps @ 24", which is the highest I've ever done them. I did a few warm up jumps before I started just to see if I could. It was a little intimidating at first, but a few seconds of staring at the set-up helped to pump up my confidence! During the routine itself I got more confident with the otb jumps, but I lost some time at the beginning because I was staring at the box before my first rep. By this time I was pretty fatigued so I was telling myself - out loud - to just bloody jump! My confidence gradually improved and I did the last 10 reps quickly and unbroken. The only time I had a lapse of concentration was when another gym user decided to walk really close by the box as I was about to jump, which put me off.
======
25 box jumps @ 24"
25 bench-supported lateral jumps per side
25 otb jumps
Time = 7:05
For time:
10 burpee broad jumps
40 box jumps @ 24"
10 burpee broad jumps
40 bench supported lateral jumps (per side)
10 burpee broad jumps
40 over the box jumps @ 24"
10 burpee broad jumps
40 jump lunges (per leg)
Time = 18:55
This was a 1:24 slower than my PR, but also the first time I've done it completely as RXed. My burpee broad jumps had much more power than before (i.e. I jumped a greater distance forward), so that took more out of me. Surprisingly, I think I lost some time because I had to break down the box jumps into 4 sets of 10. I think I managed to do them close to unbroken before.
The most significant difference today is that I did the otb jumps @ 24", which is the highest I've ever done them. I did a few warm up jumps before I started just to see if I could. It was a little intimidating at first, but a few seconds of staring at the set-up helped to pump up my confidence! During the routine itself I got more confident with the otb jumps, but I lost some time at the beginning because I was staring at the box before my first rep. By this time I was pretty fatigued so I was telling myself - out loud - to just bloody jump! My confidence gradually improved and I did the last 10 reps quickly and unbroken. The only time I had a lapse of concentration was when another gym user decided to walk really close by the box as I was about to jump, which put me off.
======
25 box jumps @ 24"
25 bench-supported lateral jumps per side
25 otb jumps
Time = 7:05
Wednesday, 27 April 2011
Pulling
Tried to take it easy on my shoulder today. I did only a few sets of chin-ups, with the rest of the routine made up of rows and pull-downs. No long metcon today, either.
Chin-ups 5 x max reps
12, 8, 6, 6, 5
======
Dumbbell row 5, 5, 5, 5, 5
70, 75, 80, 80 (4), 80 (5)
======
Cable row 5 x max reps @ 140
6, 4, 4, 4, 3 = 21
======
21-15-9 lateral pull-downs @ 70
3-way split: to eye level; eye level to chest; full range of motion
Time = 2:30
======
Dumbbell preacher curls - 3 x 5 per arm @ 25
5, 5, 5 (switched to 27.5 on last set)
Chin-ups 5 x max reps
12, 8, 6, 6, 5
======
Dumbbell row 5, 5, 5, 5, 5
70, 75, 80, 80 (4), 80 (5)
======
Cable row 5 x max reps @ 140
6, 4, 4, 4, 3 = 21
======
21-15-9 lateral pull-downs @ 70
3-way split: to eye level; eye level to chest; full range of motion
Time = 2:30
======
Dumbbell preacher curls - 3 x 5 per arm @ 25
5, 5, 5 (switched to 27.5 on last set)
Tuesday, 26 April 2011
Legs
I was planning on doing heavy partial squats today, but the cage was being used and I didn't want to try these without the benefit of safeties. I went for lighter back squats to just below parallel instead.
Back squats to 4 risers: 3, 3, 3, 3, 3
135, 155, 175, 185 (2), 185 (2)
Looking back at my training logs, the last time I did this type of back squat was in September 2010 (before I started blogging) and got up to 170lb for 3 reps. That was without risers as a guide, so probably not as low as 4 like today. Because I wasn't planning on doing these today I didn't make a note of my PR beforehand, which I sometimes like to use as a motivation tool (it gives me something to aim for). An increase of 15lb is progress, but that was 6 months ago; more would have been better. If I'd known my old PR I might have pushed myself a bit more, but it's difficult to know for sure now.
======
For time:
50 traveling lunges per leg @ 55s
Every time I drop the dumbbells do 15 air squats and 10 max air jump squats
Time = 20:22
The last time I did this routine with traveling lunges was back in December. (And this was the time before that, with Paul.) My time then was 9:56 using 52.5s, not 55s. Because of the huge time difference, I'm assuming I only did a total of 50 lunges, rather than 50 per leg, which is what I did today. At least I bloody hope so!
======
Leg extensions 95 x max reps
14, 12, 13
Plenty of stretching afterwards, so hopefully I'll be able to do lots of leg-based conditioning later this week.
Back squats to 4 risers: 3, 3, 3, 3, 3
135, 155, 175, 185 (2), 185 (2)
Looking back at my training logs, the last time I did this type of back squat was in September 2010 (before I started blogging) and got up to 170lb for 3 reps. That was without risers as a guide, so probably not as low as 4 like today. Because I wasn't planning on doing these today I didn't make a note of my PR beforehand, which I sometimes like to use as a motivation tool (it gives me something to aim for). An increase of 15lb is progress, but that was 6 months ago; more would have been better. If I'd known my old PR I might have pushed myself a bit more, but it's difficult to know for sure now.
======
For time:
50 traveling lunges per leg @ 55s
Every time I drop the dumbbells do 15 air squats and 10 max air jump squats
Time = 20:22
The last time I did this routine with traveling lunges was back in December. (And this was the time before that, with Paul.) My time then was 9:56 using 52.5s, not 55s. Because of the huge time difference, I'm assuming I only did a total of 50 lunges, rather than 50 per leg, which is what I did today. At least I bloody hope so!
======
Leg extensions 95 x max reps
14, 12, 13
Plenty of stretching afterwards, so hopefully I'll be able to do lots of leg-based conditioning later this week.
Monday, 25 April 2011
Pushing
Barbell push press:
(Warm up: 2 sets of 3 reps @ 85)
100 (3), 105 (3), 105 (3), 110 (2), 115 (2)
======
Incline rack bench press 5 x 5 @ 95 (safeties @ 8 holes)
5, 4, 4, 3, 3 = 19
======
Superset (max reps)
DB push press @ 50 (6, 5, 4, 5 per arm)
Dips (6, 4, 3, 3)
======
Amrap 12:
DB bench press @ 45s
Score = 33
I definitely would have got a higher score but my left shoulder was quite painful today, and I especially noticed it with this routine. I failed on several reps due to my left arm giving out even though I could complete the right side.
Not sure what the problem is with my shoulder; I was perfectly fine after Saturday's conditioning session, and there was no pain on Sunday, either. However, when I got up this morning I could feel a slight twinge, which got quite bad by the end of this morning's workout.
Tomorrow's a leg day - so very little stress on my shoulders - and then I'll decide whether to go ahead with a pulling day on Wednesday. Perhaps I'll have conditioning days on both Wednesday and Thursday.
(Warm up: 2 sets of 3 reps @ 85)
100 (3), 105 (3), 105 (3), 110 (2), 115 (2)
======
Incline rack bench press 5 x 5 @ 95 (safeties @ 8 holes)
5, 4, 4, 3, 3 = 19
======
Superset (max reps)
DB push press @ 50 (6, 5, 4, 5 per arm)
Dips (6, 4, 3, 3)
======
Amrap 12:
DB bench press @ 45s
Score = 33
I definitely would have got a higher score but my left shoulder was quite painful today, and I especially noticed it with this routine. I failed on several reps due to my left arm giving out even though I could complete the right side.
Not sure what the problem is with my shoulder; I was perfectly fine after Saturday's conditioning session, and there was no pain on Sunday, either. However, when I got up this morning I could feel a slight twinge, which got quite bad by the end of this morning's workout.
Tomorrow's a leg day - so very little stress on my shoulders - and then I'll decide whether to go ahead with a pulling day on Wednesday. Perhaps I'll have conditioning days on both Wednesday and Thursday.
Saturday, 23 April 2011
Conditioning
Personal training with Paul
For time:
250m row
30 otb jumps @ 22"
250m row
30 burpees
250m row
30 kipping pull-ups
250m row
30 jump squats
250m row
30 push-ups
250m row
30 sit-up
250m row
Time = 25:51
I thought either my back or left shoulder would give out on me, but everything felt - and still feels - good. I don't think there was a single easy move amongst this lot, but I'm most pleased with the otb jumps @ 22", which is the highest I've ever done them. I only clipped the step on the first jump, but I did have a temporary lapse of confidence about a third of the way in. When I realized I had to stop thinking too much about the jump I did much better.
======
For time:
10-9-8-7-6-5-4-3-2-1
Kipping pull-ups
Between each round and at the end do 6 burpees
Time = 13:22
======
I felt better than I expected after this workout. Went home and treated myself to - gasp - two rashers of bacon to go with my eggs!
For time:
250m row
30 otb jumps @ 22"
250m row
30 burpees
250m row
30 kipping pull-ups
250m row
30 jump squats
250m row
30 push-ups
250m row
30 sit-up
250m row
Time = 25:51
I thought either my back or left shoulder would give out on me, but everything felt - and still feels - good. I don't think there was a single easy move amongst this lot, but I'm most pleased with the otb jumps @ 22", which is the highest I've ever done them. I only clipped the step on the first jump, but I did have a temporary lapse of confidence about a third of the way in. When I realized I had to stop thinking too much about the jump I did much better.
======
For time:
10-9-8-7-6-5-4-3-2-1
Kipping pull-ups
Between each round and at the end do 6 burpees
Time = 13:22
======
I felt better than I expected after this workout. Went home and treated myself to - gasp - two rashers of bacon to go with my eggs!
Thursday, 21 April 2011
Olympic Lifting
Deadlift 3, 3, 3, 3, 3
165, 185, 205, 215 (2), 215 (1)
======
Hang cleans - 5 x 5 @ 115lb
3, 4, 3, 3, 3 = 16
This is several reps less than the last time I did 5 x 5 hang cleans, but back then they were the first exercise I did for that day. In retrospect, it was a mistake to do them after the deadlifts because the inconsistency makes it impossible to gauge my progress because I was already partially fatigued.
======
12-10-8-6-4-2 reps of:
Hang clean and press @ 100
Burpees
Time = 18:54
I failed on one of the later push-press reps in the round of 10, which means I had to redo the whole movement again - the clean and press - not just the push-press.
My shoulder held out, which is good. Hopefully there wasn't anything this morning that will make it hurt later.
165, 185, 205, 215 (2), 215 (1)
======
Hang cleans - 5 x 5 @ 115lb
3, 4, 3, 3, 3 = 16
This is several reps less than the last time I did 5 x 5 hang cleans, but back then they were the first exercise I did for that day. In retrospect, it was a mistake to do them after the deadlifts because the inconsistency makes it impossible to gauge my progress because I was already partially fatigued.
======
12-10-8-6-4-2 reps of:
Hang clean and press @ 100
Burpees
Time = 18:54
I failed on one of the later push-press reps in the round of 10, which means I had to redo the whole movement again - the clean and press - not just the push-press.
My shoulder held out, which is good. Hopefully there wasn't anything this morning that will make it hurt later.
Wednesday, 20 April 2011
Pulling
Chin-ups - 5 x max reps
12, 8, 6, 5, 5 = 36
======
Wide-grip pull-ups - 4 x max reps
6, 4, 5, 4.5 (got to nose level!) = 19.5
======
10 RFT:
3 weighted pull-ups/chin-ups* @ 25lb
5 pull-ups
7 kipping pull-ups
Time = 32.25
This was one of the longest routines I've done in a while (time-wise). Still, that's 150 reps.
* I felt I was really struggling with the weighted pull-ups and I thought about changing to a lighter dumbbell. However, in the end I opted to switch to chin-ups with the same 25lb dumbbell from the third round onwards.
======
Dumbbell preacher curls 3 x 5 reps per arm @ 25
4, 3, 4
======
That's an awful lot of pull-ups/chin-ups today - a total of 205 reps. I wanted to do mostly bodyweight movements today, not that it's necessarily any easier than using weights. With pull-ups I'm effectively lifting most of my body's weight, which is around 140lb.
My left shoulder is feeling a little rough, but I won't be doing any more pulling exercises for another week, so that should give it enough rest to recover.
12, 8, 6, 5, 5 = 36
======
Wide-grip pull-ups - 4 x max reps
6, 4, 5, 4.5 (got to nose level!) = 19.5
======
10 RFT:
3 weighted pull-ups/chin-ups* @ 25lb
5 pull-ups
7 kipping pull-ups
Time = 32.25
This was one of the longest routines I've done in a while (time-wise). Still, that's 150 reps.
* I felt I was really struggling with the weighted pull-ups and I thought about changing to a lighter dumbbell. However, in the end I opted to switch to chin-ups with the same 25lb dumbbell from the third round onwards.
======
Dumbbell preacher curls 3 x 5 reps per arm @ 25
4, 3, 4
======
That's an awful lot of pull-ups/chin-ups today - a total of 205 reps. I wanted to do mostly bodyweight movements today, not that it's necessarily any easier than using weights. With pull-ups I'm effectively lifting most of my body's weight, which is around 140lb.
My left shoulder is feeling a little rough, but I won't be doing any more pulling exercises for another week, so that should give it enough rest to recover.
Tuesday, 19 April 2011
Legs
I did heavy weighted leg work last week, so this week I decided to go for lighter weights, more reps. Besides, by back is a little sore, so heavy weights would have put too much stress on it. Lighter weights allow me to stretch it out a bit. Today did feel less challenging than recent weeks, but I needed to take things easier.
Bulgarian split squats 5, 5, 5, 5, 5 per leg
85, 95, 105, 115, 125
======
Front squats 5 x max reps @ 115 to 4 risers
10, 9, 8, 6, 6
======
Back squats 3 x 10 @ 120 to 4 risers
======
For time:
50 x leg extensions @ 95
10 x jump squats during breaks and at the end
Time = 5:48
Leg extensions broke down as 12, 10, 11, 9, 8.
Bulgarian split squats 5, 5, 5, 5, 5 per leg
85, 95, 105, 115, 125
======
Front squats 5 x max reps @ 115 to 4 risers
10, 9, 8, 6, 6
======
Back squats 3 x 10 @ 120 to 4 risers
======
For time:
50 x leg extensions @ 95
10 x jump squats during breaks and at the end
Time = 5:48
Leg extensions broke down as 12, 10, 11, 9, 8.
Monday, 18 April 2011
Pushing
Pretty good start to the week.
Bench press (7 holes; small bench)
5 sets max reps @ 135
5, 4, 4, 4, 3 = 20
======
Single arm db push press (holding for 2-count at the top)
Per arm: 40 (10), 42.5 (8), 45 (7), 45 (5), 47.5 (4)
I finished with a lighter weight than last time, but many more total reps overall.
======
4 rounds for time:
10 x db bench press @ 42s
10 x dips
Time = 17:51
Much better score than a couple of weeks ago, when I took 23:18 to complete this. I only failed on one bench press and none of the dips, which I think is what killed me last time. Crucially, I took longer breaks so that I made sure I'd complete the next set of reps. In the first round I did 10 consecutive bench presses, rested for about 15 seconds, then did 4 dips. There were a few times during this routine when I had to fight the urge to try another rep because I knew I'd be risking failure and thus wasting energy. Except for the last 4 reps in the final set I managed to do at least 2 consecutive reps. The last 4 presses and dips were all singles.
Bench press (7 holes; small bench)
5 sets max reps @ 135
5, 4, 4, 4, 3 = 20
======
Single arm db push press (holding for 2-count at the top)
Per arm: 40 (10), 42.5 (8), 45 (7), 45 (5), 47.5 (4)
I finished with a lighter weight than last time, but many more total reps overall.
======
4 rounds for time:
10 x db bench press @ 42s
10 x dips
Time = 17:51
Much better score than a couple of weeks ago, when I took 23:18 to complete this. I only failed on one bench press and none of the dips, which I think is what killed me last time. Crucially, I took longer breaks so that I made sure I'd complete the next set of reps. In the first round I did 10 consecutive bench presses, rested for about 15 seconds, then did 4 dips. There were a few times during this routine when I had to fight the urge to try another rep because I knew I'd be risking failure and thus wasting energy. Except for the last 4 reps in the final set I managed to do at least 2 consecutive reps. The last 4 presses and dips were all singles.
Saturday, 16 April 2011
Pulling
Personal training with Paul
Wide-grip cable row 5, 5, 5, 5, 5
100, 120, 130, 130, 130 (4)
======
Pull-ups 5 x max reps @ 30
6, 5, 5, 4, 4
======
20-15-10-5 reps for time
Wide pull-ups
Between each set do 5 neutral pull-ups
Time = 12:19
======
Amrap 6
C2B chin-ups
Score = 24
Wide-grip cable row 5, 5, 5, 5, 5
100, 120, 130, 130, 130 (4)
======
Pull-ups 5 x max reps @ 30
6, 5, 5, 4, 4
======
20-15-10-5 reps for time
Wide pull-ups
Between each set do 5 neutral pull-ups
Time = 12:19
======
Amrap 6
C2B chin-ups
Score = 24
Thursday, 14 April 2011
Conditioning
Trained early today - 7:15am - because it's Cher's birthday and we have a busy day ahead. No time for breakfast, so my workout was fueled by a banana and sugar-free Red Bull.
======
Amrap 15:
9 x deadlifts @ 155
12 x Crossfit push-ups (hands off the ground at the bottom)
15 x box jumps @ 24"
Score = 4 rounds + 9 deadlifts + 12 push-ups
I thought I'd manage 6 full rounds, so this is quite a bit less. However, I've never done this before so I wasn't comparing it to anything in particular.
The deadlifts were much harder than I expected and that's what slowed me down. The second and fifth set of deads were broken down into 5-4; the rest were all unbroken, but slow. I think my max deadlift weight is around 220, so I thought I'd be able to handle 155 much quicker. My back was a little stiff - not painful - but I don't think that was an issue.
From listening to people talking about the push-ups being the toughest part I thought that's where I would struggle, but it was the easiest section for me. I didn't go full throttle, but concentrated on good form and all of them were unbroken sets.
The box jumps were okay, as expected. I needed quite a bit of rest between exercises and sets in order to catch my breath.
======
Amrap 10:
Hang squat clean and jerk @ 85 to 4 risers
Score = 24 reps
I never got more than 3 consecutive reps with this, but I never failed on any either. I was going to do power cleans from the ground but my back was starting to get a bit painful from the earlier deadlifts, so I didn't want to risk it.
======
Amrap 10:
Burpee over-the-box jumps @ 20" (took 2 risers off each side)
Score = 39
======
Amrap 15:
9 x deadlifts @ 155
12 x Crossfit push-ups (hands off the ground at the bottom)
15 x box jumps @ 24"
Score = 4 rounds + 9 deadlifts + 12 push-ups
I thought I'd manage 6 full rounds, so this is quite a bit less. However, I've never done this before so I wasn't comparing it to anything in particular.
The deadlifts were much harder than I expected and that's what slowed me down. The second and fifth set of deads were broken down into 5-4; the rest were all unbroken, but slow. I think my max deadlift weight is around 220, so I thought I'd be able to handle 155 much quicker. My back was a little stiff - not painful - but I don't think that was an issue.
From listening to people talking about the push-ups being the toughest part I thought that's where I would struggle, but it was the easiest section for me. I didn't go full throttle, but concentrated on good form and all of them were unbroken sets.
The box jumps were okay, as expected. I needed quite a bit of rest between exercises and sets in order to catch my breath.
======
Amrap 10:
Hang squat clean and jerk @ 85 to 4 risers
Score = 24 reps
I never got more than 3 consecutive reps with this, but I never failed on any either. I was going to do power cleans from the ground but my back was starting to get a bit painful from the earlier deadlifts, so I didn't want to risk it.
======
Amrap 10:
Burpee over-the-box jumps @ 20" (took 2 risers off each side)
Score = 39
Wednesday, 13 April 2011
Pulling
My quads are a bit sore from yesterday's leg workout, so I have no idea why I decided to ride my bloody bike to the gym. Hurt like hell pedaling uphill.
======
Wide-grip pull-ups - 5 x max reps
9, 7, 6, 5, 5
======
Cable rows - 3, 3, 3, 3, 3
130, 140, 145, 150, 160 (2)
======
5 rft:
5 chest to bar chin-ups
5 neutral-grip pull-ups
Time = 8:58
======
For time:
40 single arm db rows @ 50 (40 per arm; alternating during rest)
40 chin-ups
Time = 11:58
With the dumbbell rows I switched arms whenever one got tired. They broke down for each arm as 10-5-5-6-6-4-4. I was so fatigued from all the chin-ups and pull-ups from the previous routines that in this one I did 4 consecutive reps to start, but all the rest were singles and doubles.
======
Wide-grip pull-ups - 5 x max reps
9, 7, 6, 5, 5
======
Cable rows - 3, 3, 3, 3, 3
130, 140, 145, 150, 160 (2)
======
5 rft:
5 chest to bar chin-ups
5 neutral-grip pull-ups
Time = 8:58
======
For time:
40 single arm db rows @ 50 (40 per arm; alternating during rest)
40 chin-ups
Time = 11:58
With the dumbbell rows I switched arms whenever one got tired. They broke down for each arm as 10-5-5-6-6-4-4. I was so fatigued from all the chin-ups and pull-ups from the previous routines that in this one I did 4 consecutive reps to start, but all the rest were singles and doubles.
Tuesday, 12 April 2011
Legs
Partial squats 3, 3, 3, 3, 3
190, 210, 230, 250, 265
I stuck to the same progressions as the last time I did partial squats two weeks ago. I've been making steady gradual progress with these and didn't want to push my luck and then fail, which would be a wasted effort. Last time I managed 2 reps at 265; today I completed all 3.
======
50 x front squats @ 125 to 4 risers
Time = 15:02
These were much harder than I expected, partly because of my problems with the grip, but also because they were just plain tough. I started off with only 4 consecutive reps then dropped to 2s and 3s. When it came to the last 3 reps I could only do 2 and then I needed to rack the bar, which was a pisser. I couldn't grind out that last rep without another rest.
======
4 rounds for time:
10 reverse lunges @ 115 (5 per leg)
10 back squats @ 115
Time 11:45
My PR was 12:05, so this is a definite improvement. The back squats were full ROM - i.e. my calves touched my hamstrings. However, the form for my lunges wasn't great. My left hip flexor really hurt when I tried to go down low to put my right knee on the ground, which is my standard form. As much as I tried I couldn't manage it and my knees were always a couple of inches off the ground.
Lunges were broken down into 2-2-1 for each leg (1 rep left, then 1 rep right) until the last round, which was 3 and 2. The squats for the first 3 rounds were 5-5; the last round was unbroken. I looked at my watch after the second round and I was already past the halfway point to my previous PR, so I thought there was no way I'd beat it. That fourth round made all the difference. But, as I said, the lunges weren't great.
======
Leg extensions: 95lb x max reps
13, 13, 11
Much better than last time, which was 10, 7, 11.
190, 210, 230, 250, 265
I stuck to the same progressions as the last time I did partial squats two weeks ago. I've been making steady gradual progress with these and didn't want to push my luck and then fail, which would be a wasted effort. Last time I managed 2 reps at 265; today I completed all 3.
======
50 x front squats @ 125 to 4 risers
Time = 15:02
These were much harder than I expected, partly because of my problems with the grip, but also because they were just plain tough. I started off with only 4 consecutive reps then dropped to 2s and 3s. When it came to the last 3 reps I could only do 2 and then I needed to rack the bar, which was a pisser. I couldn't grind out that last rep without another rest.
======
4 rounds for time:
10 reverse lunges @ 115 (5 per leg)
10 back squats @ 115
Time 11:45
My PR was 12:05, so this is a definite improvement. The back squats were full ROM - i.e. my calves touched my hamstrings. However, the form for my lunges wasn't great. My left hip flexor really hurt when I tried to go down low to put my right knee on the ground, which is my standard form. As much as I tried I couldn't manage it and my knees were always a couple of inches off the ground.
Lunges were broken down into 2-2-1 for each leg (1 rep left, then 1 rep right) until the last round, which was 3 and 2. The squats for the first 3 rounds were 5-5; the last round was unbroken. I looked at my watch after the second round and I was already past the halfway point to my previous PR, so I thought there was no way I'd beat it. That fourth round made all the difference. But, as I said, the lunges weren't great.
======
Leg extensions: 95lb x max reps
13, 13, 11
Much better than last time, which was 10, 7, 11.
Monday, 11 April 2011
Pushing
Had a late workout today (3:30pm) because I couldn't go to the gym in the morning as usual. Madi was up puking all night, which I managed to sleep through but Cher was up with her and didn't get any sleep. Cher managed to get some rest for a few hours from around 8:00am onwards, so I looked after Madi while she slept.
I was thinking of skipping my pushing workout today because I was running out of time, but this is the first time I've had 2 pushing routines close together since I changed my scheduling and I wanted to see how it affected me.
I spent 5 minutes doing stretches and warming up before I started with the weights.
Incline dumbbell bench press 3, 3, 3, 3, 3
35s, 40s, 45s, 47.5s, 50s
A little better than the last time I did this when I only managed 2 reps at 47.5 in the last set.
======
Military press 5, 5, 5, 5
65, 70, 75 (3), 75 (3)
Dropped a few reps in the last 2 sets compared to last time.
======
For time:
30 x push press @ 95
30 x db military press @ 27.5s
30 x dips
30 x Crossfit push-ups (lifting hands off the floor at the bottom)
Time = 18:18
The Crossfit push-ups were actually a lot easier than I expected, and I'm pretty sure I kept good form on all reps. However, the dips burned my shoulders. I did a lot of punishing dips on Saturday and I felt that today. I went below parallel with the first rep and it really hurt, so I switched to dipping to just parallel. That was still painful and I only managed to knock out doubles.
Other than the dips in part 3, I didn't feel like my second pushing routine in 3 days suffered through overworking the same muscles.
I was thinking of skipping my pushing workout today because I was running out of time, but this is the first time I've had 2 pushing routines close together since I changed my scheduling and I wanted to see how it affected me.
I spent 5 minutes doing stretches and warming up before I started with the weights.
Incline dumbbell bench press 3, 3, 3, 3, 3
35s, 40s, 45s, 47.5s, 50s
A little better than the last time I did this when I only managed 2 reps at 47.5 in the last set.
======
Military press 5, 5, 5, 5
65, 70, 75 (3), 75 (3)
Dropped a few reps in the last 2 sets compared to last time.
======
For time:
30 x push press @ 95
30 x db military press @ 27.5s
30 x dips
30 x Crossfit push-ups (lifting hands off the floor at the bottom)
Time = 18:18
The Crossfit push-ups were actually a lot easier than I expected, and I'm pretty sure I kept good form on all reps. However, the dips burned my shoulders. I did a lot of punishing dips on Saturday and I felt that today. I went below parallel with the first rep and it really hurt, so I switched to dipping to just parallel. That was still painful and I only managed to knock out doubles.
Other than the dips in part 3, I didn't feel like my second pushing routine in 3 days suffered through overworking the same muscles.
Saturday, 9 April 2011
Pushing
Personal training with Paul
Flat bench press: 5 x 3-5
105 (5), 115 (5), 125 (3), 130 (2), 130 (2)
======
Barbell push-press: 5 x 3-5
75 (5), 85 (5), 95 (4), 100 (3), 100 (3)
======
4 rounds for time:
10 x db bench press @ 42s
10 x dips
Time = 23:18
When Paul explained the last routine to me I thought I'd get a better score, although I had nothing to compare it to. That being said, I'm not too disappointed because I gave it everything I could and this felt tough. Also, I think I set PRs with the first two routines today.
Flat bench press: 5 x 3-5
105 (5), 115 (5), 125 (3), 130 (2), 130 (2)
======
Barbell push-press: 5 x 3-5
75 (5), 85 (5), 95 (4), 100 (3), 100 (3)
======
4 rounds for time:
10 x db bench press @ 42s
10 x dips
Time = 23:18
When Paul explained the last routine to me I thought I'd get a better score, although I had nothing to compare it to. That being said, I'm not too disappointed because I gave it everything I could and this felt tough. Also, I think I set PRs with the first two routines today.
Thursday, 7 April 2011
Conditioning (plus some diet notes)
My glutes are still incredibly sore from Tuesday's leg session, so today's conditioning workouts were really just about grinding out the reps. Everything today felt like it was in slow motion, but I'm just pleased I got through it. I started with 10 minutes of leg stretches to loosen up my quads and glutes.
======
For time:
30 box jumps @ 24'
30 burpees
30 dumbbell swings (two-handed grip)
30 jump squats
30 push-ups
30 sit-ups
30 bench-supported lateral hops @ 24" (per side)
Time = 15:28
The first 2 moves felt slow, but the box jumps were unbroken and I only took two short breaks during the burpees. Surprisingly, the sit-ups were the hardest because it hurt my butt so much to sit down. When I lowered down flat on my back it hurt my glutes even more. I had to struggle not to shout out my favourite swear word with every rep.
This was loosely based on one of Paul's routines, but without the rowing. Also, I added the lateral hops at the end.
======
Cindy:
5 pull-ups
10 push-ups
15 squats
Score = 13 in 20:03
Not my best score by any means, but as I said earlier, I just wanted to push out the reps today. The last time I did Cindy was back in January 2011 for a score of 13 plus 5 pull-ups (my PR), so not too bad by comparison. I was sharing the pull-up station with another client, but it didn't really affect my score. He was doing pull-ups while I was doing push-ups and squats.
Overall today's conditioning wasn't to the same intensity of recent weeks and the scores aren't great if you look at them out of context. However, I'm just pleased that I managed to push through the pain for these two routines. A pain in the ass is not to underestimated!
======
I commented yesterday that I seem to be hungry all the time. The answer to this is blindingly obvious: Eat more! Looking back at what I've been consuming over the past couple of days, I don't think I've had enough (healthy) fat.
My pre-training breakfasts always consists of 3/4 cup of oats, 200ml 1% milk, 1 tablespoon of Sun Maid raisins (the only brand that isn't baked in oil), and 2 tablespoons of apple sauce. That's only 1% fat from the milk, so it's no wonder I'm hungry within an hour.
I'm not consciously reducing my fat intake; that's just how it's worked out from what I've been eating recently. Plus my conditioning workouts have been more intense over the past few weeks - perhaps not including today's - so my metabolism has probably increased, too. No need for panic, but I just need to be more aware of what I'm eating every day.
======
For time:
30 box jumps @ 24'
30 burpees
30 dumbbell swings (two-handed grip)
30 jump squats
30 push-ups
30 sit-ups
30 bench-supported lateral hops @ 24" (per side)
Time = 15:28
The first 2 moves felt slow, but the box jumps were unbroken and I only took two short breaks during the burpees. Surprisingly, the sit-ups were the hardest because it hurt my butt so much to sit down. When I lowered down flat on my back it hurt my glutes even more. I had to struggle not to shout out my favourite swear word with every rep.
This was loosely based on one of Paul's routines, but without the rowing. Also, I added the lateral hops at the end.
======
Cindy:
5 pull-ups
10 push-ups
15 squats
Score = 13 in 20:03
Not my best score by any means, but as I said earlier, I just wanted to push out the reps today. The last time I did Cindy was back in January 2011 for a score of 13 plus 5 pull-ups (my PR), so not too bad by comparison. I was sharing the pull-up station with another client, but it didn't really affect my score. He was doing pull-ups while I was doing push-ups and squats.
Overall today's conditioning wasn't to the same intensity of recent weeks and the scores aren't great if you look at them out of context. However, I'm just pleased that I managed to push through the pain for these two routines. A pain in the ass is not to underestimated!
======
I commented yesterday that I seem to be hungry all the time. The answer to this is blindingly obvious: Eat more! Looking back at what I've been consuming over the past couple of days, I don't think I've had enough (healthy) fat.
My pre-training breakfasts always consists of 3/4 cup of oats, 200ml 1% milk, 1 tablespoon of Sun Maid raisins (the only brand that isn't baked in oil), and 2 tablespoons of apple sauce. That's only 1% fat from the milk, so it's no wonder I'm hungry within an hour.
I'm not consciously reducing my fat intake; that's just how it's worked out from what I've been eating recently. Plus my conditioning workouts have been more intense over the past few weeks - perhaps not including today's - so my metabolism has probably increased, too. No need for panic, but I just need to be more aware of what I'm eating every day.
Wednesday, 6 April 2011
Pulling
Started a little bit later today because it took me so long to put on my socks.
Drop set pull-ups:
Perform as many reps as possible with a weight, drop the weight and then keep going with body weight without dropping off the bar. First number is with a 30lb dumbbell; the second is body weight reps.
4-4, 3-3, 3-2, 2-2, 2-2
Not sure if it makes a difference, but I used the pull-up station which has neutral grip handles (I didn't use these, though), not the squat cage where I do most of my pull-up routines. Anyway, I thought I'd get 1 or 2 reps more on some rounds, especially with just body weight. Felt tough, which is the main thing.
======
Wide neutral-grip cable rows; max reps @ 90
12, 8, 10, 9, 9
I kept good form - no momentum of leaning back - so I'll change up to a heavier resistance the next time I do these. The hardest part was sitting in position at the start. Damn butt.
======
20-15-10-5 reps for time
Neutral-grip pull-ups
Between each set and after the last one perform 5 wide-grip pull-ups (20 total)
Time = 16:02
Tougher than I expected. I never managed to do more than 2 consecutive wide-grip pull-ups in any of the rounds. I did 2 back-to-back reps in two of the rounds, but all the others were singles. The neutrals were pretty comfortable, even following straight after the wide-grips; those were the ones that slowed me down.
======
Dumbbell preacher curls - 3 sets x 5 reps per arm @ 22.5
5, 5, 5
Too easy! The first round was very comfortable and I thought about increasing the weight, but I figured it would get harder as the rounds progressed. It did, but not nearly enough to make this challenging, so I'll need to move up to 25lb next time.
Completely unrelated to my performance, which I think was okay, but I can't believe how hungry I've felt since I woke up! Perhaps I didn't eat enough yesterday, but I've been devouring food non-stop today.
Drop set pull-ups:
Perform as many reps as possible with a weight, drop the weight and then keep going with body weight without dropping off the bar. First number is with a 30lb dumbbell; the second is body weight reps.
4-4, 3-3, 3-2, 2-2, 2-2
Not sure if it makes a difference, but I used the pull-up station which has neutral grip handles (I didn't use these, though), not the squat cage where I do most of my pull-up routines. Anyway, I thought I'd get 1 or 2 reps more on some rounds, especially with just body weight. Felt tough, which is the main thing.
======
Wide neutral-grip cable rows; max reps @ 90
12, 8, 10, 9, 9
I kept good form - no momentum of leaning back - so I'll change up to a heavier resistance the next time I do these. The hardest part was sitting in position at the start. Damn butt.
======
20-15-10-5 reps for time
Neutral-grip pull-ups
Between each set and after the last one perform 5 wide-grip pull-ups (20 total)
Time = 16:02
Tougher than I expected. I never managed to do more than 2 consecutive wide-grip pull-ups in any of the rounds. I did 2 back-to-back reps in two of the rounds, but all the others were singles. The neutrals were pretty comfortable, even following straight after the wide-grips; those were the ones that slowed me down.
======
Dumbbell preacher curls - 3 sets x 5 reps per arm @ 22.5
5, 5, 5
Too easy! The first round was very comfortable and I thought about increasing the weight, but I figured it would get harder as the rounds progressed. It did, but not nearly enough to make this challenging, so I'll need to move up to 25lb next time.
Completely unrelated to my performance, which I think was okay, but I can't believe how hungry I've felt since I woke up! Perhaps I didn't eat enough yesterday, but I've been devouring food non-stop today.
Tuesday, 5 April 2011
Legs (a.k.a. FUCK!!!)
Personal training with Paul
Bulgarian split squats 5, 5, 5, 5
50s, 85, 105, 115
======
Front squat 5 x max reps @ 115
9, 8, 8, 6, 6
======
For time:
30 x Bulgarian splits @ 95 (30 per leg)
Time = 6:02
======
For time:
20 x back squats @ 145
20 x jump squats @ 95
Time = 7:53
======
Leg extensions - 50 reps x 95lb
======
Holy shit, I thought I was going to pass out today. There were times when I thought I'd lose my breakfast, my vision was blurred, and/or I lost all feeling in my quads. In fact, this is an accurate description of how I felt during today's workout. I think this is the toughest workout I've ever done, judging by how I felt while doing it and how committed I was to pushing myself not to quit.
Remind me why I put myself through this?
Bulgarian split squats 5, 5, 5, 5
50s, 85, 105, 115
======
Front squat 5 x max reps @ 115
9, 8, 8, 6, 6
======
For time:
30 x Bulgarian splits @ 95 (30 per leg)
Time = 6:02
======
For time:
20 x back squats @ 145
20 x jump squats @ 95
Time = 7:53
======
Leg extensions - 50 reps x 95lb
======
Holy shit, I thought I was going to pass out today. There were times when I thought I'd lose my breakfast, my vision was blurred, and/or I lost all feeling in my quads. In fact, this is an accurate description of how I felt during today's workout. I think this is the toughest workout I've ever done, judging by how I felt while doing it and how committed I was to pushing myself not to quit.
Remind me why I put myself through this?
Monday, 4 April 2011
Pushing
Weird day today. It took me a while to get the right weight for some of the following routines.
======
Incline dumbbell bench press 3, 3, 3, 3, 3
35s, 40s, 45s, 47.5s, 47.5s (2)
I failed at 50s, then dropped to 47.5s again.
======
Flat bench press (7 holes, small bench) 5 x max reps @ 125
6, 5, 4, 3, 3 = 21
I started with 135lb but could only manage 3 reps, so I think the weight was too much to get anywhere near a total of 20 reps. I rested a minute then started again with the lower weight. I hit 21 reps, so the next time I'll try with an extra 5lb.
======
For time:
20-15-10 of bench press (same set up as above) @ 100
10-8-6 of military press @ 65
Time = 16:58
For the bench presses I started off with 13 consecutive reps, then 4s and 3s. I had the military press bar set up with 75lb, but could barely manage the first rep so I took 5lb off each side for a total of 65lb. Even that was challenging - I never got more than 3 consecutive reps. I had to fight the urge to keep my legs straight so these didn't turn into push presses.
======
Dips - 3 x max reps
8, 6, 5
The scores might not seem high, but these dips were well below parallel, much lower than I typically go. Also, I did my best to avoid swinging so that I wasn't using any momentum.
======
Incline dumbbell bench press 3, 3, 3, 3, 3
35s, 40s, 45s, 47.5s, 47.5s (2)
I failed at 50s, then dropped to 47.5s again.
======
Flat bench press (7 holes, small bench) 5 x max reps @ 125
6, 5, 4, 3, 3 = 21
I started with 135lb but could only manage 3 reps, so I think the weight was too much to get anywhere near a total of 20 reps. I rested a minute then started again with the lower weight. I hit 21 reps, so the next time I'll try with an extra 5lb.
======
For time:
20-15-10 of bench press (same set up as above) @ 100
10-8-6 of military press @ 65
Time = 16:58
For the bench presses I started off with 13 consecutive reps, then 4s and 3s. I had the military press bar set up with 75lb, but could barely manage the first rep so I took 5lb off each side for a total of 65lb. Even that was challenging - I never got more than 3 consecutive reps. I had to fight the urge to keep my legs straight so these didn't turn into push presses.
======
Dips - 3 x max reps
8, 6, 5
The scores might not seem high, but these dips were well below parallel, much lower than I typically go. Also, I did my best to avoid swinging so that I wasn't using any momentum.
Saturday, 2 April 2011
5k Run
Saturday is usually a personal training day, but I had to postpone it until Monday because we're going to the Elmira Maple Syrup Festival so I didn't have enough time. No pancakes or syrup for me, but I'm looking forward to a Tyrannosaurus Rex-sized turkey leg.
With Friday and Sunday as my usual rest days, this would have meant three days off, which seems like too long. As I had limited time I went for a 5k run, which I finished in 25:08, which I think is about 30 seconds slower than my best time. It was pretty early on a cold, spring morning, so I'm okay with that. Also, this is only the second run since my ankle healed, so I need to get used to running again.
I'll try it again in a few weeks when the weather warms up.
With Friday and Sunday as my usual rest days, this would have meant three days off, which seems like too long. As I had limited time I went for a 5k run, which I finished in 25:08, which I think is about 30 seconds slower than my best time. It was pretty early on a cold, spring morning, so I'm okay with that. Also, this is only the second run since my ankle healed, so I need to get used to running again.
I'll try it again in a few weeks when the weather warms up.