Legs

Lunges - 3 reps per leg x 5 sets @ 135lb (back)
3, 3, 3, 3, 3

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10-9-8-7-6-5-4-3-2-1 reps for time:
Right leg Bulgarian split squats @ 95lb
Left leg Bulgarian split squats @ 95lb
Time = 13:18

Not a bad time, especially considering I did 3 extra reps with my left leg by mistake! In the 9-rep round I took a break after the 5th rep with my right leg. When I started again for some reason I used my other leg for 3 reps before I realised I'd made a mistake! I went back to the correct leg and finished that side. I didn't count the 3 left-leg reps towards the required 9, so I ended up doing more than I needed to.

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For time:
50 x back squats @ 155lb to 5 risers
Time = 8:52

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Leg extensions: 95lb x max reps
14, 14, 11

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The gym was much cooler than yesterday, so no excuses! I'm happy with today's low weight/lots of reps workout. 

I didn't check my watch during either of the timed routines, but while I was doing each of them I was sure my times would be much slower than they actually were. It felt like I was taking a long time. Funny how the mind can play tricks on you.

Pulling

I don't like to make excuses for poor performances, but the humidity in the gym was really distracting this morning!

Cable row: 5 x max reps @ 150
5, 5, 5, 4, 5

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Weighted pull-ups: 5 x max reps @ 30
5, 5, 4, 3, 3

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For time:
40 single arm db rows @ 60 (40 per arm)
40 chin-ups

Time = 11:31

The last time I did this routine it was with a 55lb dumbbell, so this is the most reps I've done with a 60lb db. It didn't feel too bad, but when I got to the chin-ups I really felt the heat and humidity in the gym. I never got more than two consecutive reps, even at the beginning. That's unusual for me.

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For time:
30 lateral pull-downs @ 100
Time = 4:12

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Seated incline db curls @ 25s - 3 x max reps
7, 5, 5

Pushing

Personal training with Paul

Bench press 3, 3, 3, 3, 3
105, 115, 125, 135 (2), 135 (2)

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Single arm military press 5, 5, 5, 5, 5
32, 35, 37 (3), 37 (3), 37 (3)

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For time:
10-9-8-7-6-5-4-3-2-1 dips
8 push-ups after each set

Time = 13:11

Big improvement over last time, back in February. Knocked off more than 6 minutes!

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Iso dips, total 60 seconds

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Machine chest fly with hold @ 50
7, 6, 5

Olympic lifting

Had an early start today because of a client meeting at 9:30, so I was quite groggy when I started training. That being said, I did much better than I expected despite feeling bleh.

Partial deadlifts (safeties at 3 holes):
135 (10), 185 (5), 205 (5), 225 (3), 245 (3), 275 (3), 285 (3), 290 (2), 290 (2)

That's 5lb more than the last time, but my form was crappy in the last set. I used wrist straps from 205lb onwards.

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Fran: 21-15-9
Thrusters @ 95lb to 4 risers
Kipping pull-ups

Time = 15:54

Before today my best Fran @ 95lb was 17:17, so a considerable improvement (actually, it's quicker than my 75lb time, too). The first set of pull-ups were strict rather than kipping because my back felt a little stiff (I would have expected it to loosen up after the deadlifts). I didn't look at my watch until I'd completed the routine and I felt like I was taking too many - and too long - breaks. I was sure that my score would be slower. However, I seem to be getting the hang of resting effectively because I didn't fail a single rep and still beat my old time.

Due to my client meeting that's all I had time for today. However, I'm pleased with what I managed to do in the time I had.

Overall, it's been a good week's training: several new PRs, including finally hitting my rack squat target.

Pulling

Weighted chin-ups: 3, 3, 3, 3, 3
30, 35, 40, 45, 50 (2)

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Bent over rows: 5, 5, 5, 5, 5
95, 100, 105, 110, 115

I set up safeties in the second hole so that when the bar touched them on the way down it would be between my knees and middle shin.

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5 RFT:
5 chest to bar chin-ups
5 neutral grip pull-ups
Time = 7:21!!!

Of course, I was pretty slow starting and stopping my watch, which probably cost me a second. If only I hadn't failed on that one rep...

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Wide grip pull-ups: 3 x max reps
6, 5, 4

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Curls @ 45lb (curved bar plus two 10lb plates on each side)
This started off as preacher curls. My first set of 5 reps was tough but completed. With the second set I couldn't even complete 1 rep! Using the same bar and plates, I switched to standing curls and aimed for 5 reps in each set. All I could manage was:
4, 4, 4

Legs

Finally! 

Partial squats 3, 3, 3, 3, 3, 3
195, 215, 235, 255, 275, 280 (2)

I finally hit my target of partial squats @ 280lb, i.e. double my body weight. I'd intended to do only 5 sets, and in the fifth set I PRed at 275. That's only 5lb away from my target so I decided to add an extra, sixth set. The second rep of that last set was quite wobbly on the way back up and I had to rack the bar. Still, I'm only 1 rep away from a perfect set at double my body weight. Next target - a nice, round 300.

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Front squats 5 x max reps @ 135lb (to 4 risers)
6, 5, 4, 3, 3

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Back squats 5 x max reps @ 135lb (to 4 risers)
Sumo squat @ 55lb dumbbell after each back squat
10, 9, 8, 7, 6

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Leg extensions drop set 110 - 65
14 - 8, 12 - 7, 15 - 7

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Pretty pleased with today's session. I seem to be making the best progress with my leg workouts. The achievement today of which I'm most proud isn't the back squat routine, but the fact that I was able to pedal up the hill to the top of Hincks Street after my workout. No idea why I decided to cycle to the gym on a heavy leg day!

Pushing

Rack bench press (7 holes, small bench) 3, 3, 3, 3, 3
125, 140, 145, 150, 155 (1)

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Incline db bench press 5, 5, 5, 5, 5
40s, 45s, 47s (4), 47s (5), 50s (2)

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Military press 5, 5, 5, 5
65, 75, 80 (2.5), 80 (2.5)

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Perform a set of max rep dips, rest 30 seconds, then a set of max reps push-up. Rest 90 seconds between rounds.

Dips - 10, 8, 6
Push-ups - 17, 14, 16

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Machine flyes - 50lb x 3 sets max reps
9, 7, 6

Conditioning

Personal training with Paul

Deck of cards:
Hearts = Burpees
Diamonds = Pull-ups
Spades = Box jumps @ 28"
Clubs = Jump lunges

Each suit is a designated exercise, the number on the card dictates how many reps you will perform. Jack=11, Queen=12, King=13, and Ace=14, must get through the entire deck, only picking a new card when you finish the last one. For the jump lunges, you perform that many per leg.

Time = 47:15

Not a bad time, by comparison, although Paul did box jumps to 30", 2" higher than me. He's 11" taller, so perhaps he should have been doing them to at least 38"!

This was a fun workout. The random aspect, because of the card draw, kept it interesting. Early in the routine I did 34 box jumps because I drew 3 spades in a row. Simply doing a rotation of all the different movements from 1 to 14 reps wouldn't have been as enjoyable, although I think the word "bollocks" was used more than once when I got the same exercise back to back.

In order of easiness, from easy to hard: box jumps, pull-ups, jump lunges, burpees. The latter made me feel nauseous from all the up and down movements. Also, the first few rounds of both burpees and pull-ups were a little painful on my lower back, which had been stiff since I woke up. Kipping wasn't possible because it hurt too much. However, I soon loosened up and the pain cleared up.

I did a few box jump at 30", just to see if I could. That's what I'll use as my set height the next time I do them.

Conditioning

Lance Armstrong

Holy shit. Longest. Workout. Ever.

10 rounds for time:
10 x Burpees
10 x Box jumps @ 26"
10 x DB Thrusters @ 30s
10 x Bench-supported lateral hops @ 26"
10 x DB Swings @ 30
10 x Push-ups
10 x Jump Squats

Time = 1:14:48

I planned this at the last minute this morning and figured it would take me about 40 minutes, leaving some time to do another workout. Looking at that statement now, an average of 4 minutes per round is ambitious and optimistic. At one point - when I realised this was going to take longer than expected - I considered changing this workout to an amrap 45. However, this felt like quitting and I know I would have regretted it. I remember seeing a sign at Crossfit Waterloo with a quote from Lance Armstrong: "Pain is temporary. Quitting is forever." Sounds corny, but thinking about that kept me going.

Almost lost in all this is the fact I did box jumps and lateral hops at 26", the highest I've ever attempted. It shows how far I've come with my training that the height didn't intimidate me. It's only 2" taller than my usual box height, so progress in increments feels achievable.

Pulling

Pull-ups (wide grip) - 5 x max reps:
8, 7, 6, 6, 6

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Cable row - 5 sets @ 145:
5, 4, 3, 3, 3 = 18

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Amrap 15:
3 x pull-ups
6 x chin-ups

Score = 10 + 5 chin-ups

That's only 1 chin-up more than last time! I think I had quite a few failed reps back in January so this time I tried to make sure I took long enough breaks. I only failed on the very last chin-up (trying to complete the 11th round), so perhaps if I'd rested less I could have completed a few more reps.

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Standing bb curl: 5, 5, 5
45, 60 (4), 60 (3)

Legs

Personal training with Paul

Split stance squats 5, 5, 5, 5, 5
115, 125, 135, 140, 145 (4)

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Superset:
Front squat to 4 risers @ 115 (11, 8, 7, 6, 6)
Sumo squat @ 55db

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20-15-10-5
Back squats @ 135
Jump squats

Time = 12:38

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Leg extension drop set: 110/65
12/7
10/7
12/5

Pushing

My shoulder feels like it's completely healed, so I brought dips back into my pushing routine.

Flat bench press - 7 pins, small bench: 5, 5, 4, 4, 3
125, 135, 140, 145 (3), 145 (2)

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5 rounds for time:
3 x db bench press @ 45s
6 x push press @ 100

Time = 9:23

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Amrap 15:
5 x dips
10 x push-ups

Score = 9 rounds + 1 dip

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Flat bench db flyes: 5, 5, 5, 5, 5
25, 27, 27 (4), 27 (3), 27 (2)

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It's been a while since I did the second and third exercises. Back in October I didn't time the bench press/push press routine, so I don't have anything with which to compare today's time. However, I noted that I had to switch from 100lb barbell to 95lb, presumably because I was struggling with the heavier weight. No such problem today, although I didn't include a couple of reps where I didn't lock out my arms (i.e. I redid them).

I did the dips/push-ups routine on the same day in October. I got exactly 7 rounds then and beat that by just over 2 rounds today. I think I remember having problems with lots of failed dips late last year, so today I made sure I took long enough rest breaks which meant I didn't fail at all. Also, I'm dipping much lower now, well below parallel.

I haven't done flyes in a long time, so I decided to do a few sets to finish off. My form was a little dodgy, perhaps as a result of everything else I did today.

New Hamburg Classic Race: 5k

Ran my first New Hamburg Classic today in torrential rain. By the time I got to 3k I couldn't see anything because my glasses were fogged up. Still, considering I don't do any running training and I haven't run for about a month I didn't do too badly. I finished 23rd overall, I was the 20th fastest man, and I was 11th in my age category (20+). I guess I'm not in the "Masters" age category yet!

My time was 25:51, which is some way off my best for 5k, but the New Hamburg course is considerably more challenging than the Run for the Cure 5k, which is much flatter.

Olympic Lifting/Conditioning

My shoulder's still a little dodgy, so I didn't punish it too much today. Also, I woke up at 4:15am and couldn't get back to sleep! For some ridiculous reason I kept thinking about some of my favourite TV shows that got cancelled ("Human Target" and "Lie To Me"). Dumb reason for insomnia!

Hang cleans 5 x 5 @ 115
4, 3, 3, 4, 3 = 17

3 reps less than last week. There's something about doing hang cleans in the cage that I find off-putting. I never hit as many reps as when I do them at the squat rack, which was already being used today. Oh, well...

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Deadlifts 3, 3, 3, 3, 3
175, 195, 210, 220, 230 (2)

All of these were done using the wrist straps, which make a tremendous difference to how comfortable my grip feels. Last week I PRed with 1 rep at 220 without the straps. This week's performance was much better.

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For time:
20 x squats
20 x burpee box jumps
20 x chest to floor push-ups
15 x burpee box jumps
20 x tuck jumps
10 x burpee box jumps
20 x jump lunges (per leg)
5 x burpee box jumps
20 x squats

Time =  11:20

That's nearly 3 minutes quicker than the last time I did this routine way back in January, and that time I did them at the start of my workout. However, Liliana pointed out I was doing the burpee box jumps incorrectly. I did a burpee, then a box jump, so 2 separate movements. She suggested I should be going straight from the ground to a jumping position, but I'm pretty sure I did this as 2 movements in January, too, simply because I don't/can't lift my legs 24" high when I do a burpee.

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Incline bench curls @ 20s
12, 8, 6

Conditioning

Wednesdays are usually pulling days, but - even though my shoulder feels better - I don't want to take the risk.

I made up today's conditioning routine at the last minute. In retrospect, the first movement seems a little out of place because all the rest are bodyweight-based.

30 reps each of:
Hang squat cleans @ 95 to 5 risers
Burpees
Box jumps @ 24"
Burpees
Over the box jumps @ 24" (30 per side)
Burpees
Bench supported lateral hops @ 24" (30 per side)
Burpees

Time = 34:45

Seems a long time, but not bad considering my quads and glutes are toast after yesterday's leg session. I did 10 minutes of stretching and warm-ups before I started the clock.

It wasn't particularly helpful when someone came up to me while I was taking a break after rep 40 of the otb jumps and asked if I thought what it would be like if I tripped over the step while I was jumping. Thanks for the pep talk, pal.

Legs

Back squats to 4 risers: 3, 3, 3, 3, 3
135, 155, 175, 185, 185 (2)

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Bulgarian split squats 5, 5, 5, 5, 5 per leg
95, 115, 125, 125, 130 (3)

That's a slight improvement on last month.

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100 front squats @ 95 (to 5 risers)
Time = 13:43

I've done 50 reps @ 105 before, but today I wanted to go for speed rather than a heavier weight. Just saw my shoulders/pecs when I changed after my workout. I now have a big red bruise on each side where the bar was resting!

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For time:
50 x leg extensions @ 95
10 x jump squats during breaks and at the end
Time = 4:57

The last time I did this I finished in 5:48. The sets today broke down as 15-7-10-10-8.

Pushing

Not a very good start to the day - I twisted my left shoulder getting out of bed! I was so pissed at this that every activity I've done today - including cycling to McD's and to the gym - was particularly aggressive! The shoulder problem was badly timed as this is my pushing day and I'd planned on doing some dips. This meant I had to change my routine at the last minute, which accounts for the less than ideal planning of the last exercise.

Barbell push press: 3, 3, 3, 3, 3
[Warm up:75 (3)]
100, 105, 110, 115, 120 (2)

Perhaps not a great idea to do push presses with a bad shoulder, but I didn't feel any pain doing these. In fact, I think I PRed.

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Incline rack bench press; 5 sets, max reps @ 95 (safeties @ 7 holes)
7, 6, 5, 5, 4 = 27

The previous time I did this I had the safeties set at 8 holes, but when I set up in the cage the bar looked too high so I lowered it 1 hole. This meant that the bar was less than an inch above my chest and I had a greater range of motion. I did 8 more total reps than before, but I'm pretty sure I had the bench set at the same angle as last time.

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For time:
DB bench press @ 52s x 5 reps with 20 push-ups
DB bench press @ 47s x 5 reps with 20 push-ups
DB bench press @ 42s x 5 reps with 20 push-ups
Time = 8:43

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Amrap 15:
4 x bench press @ 45s
8 x push-ups

Score = 5 + 1 bench press

This is 1 whole round less than my PR, but the same as when I did the this last time in November. Of course, it doesn't help that I did exactly the same combination of movements in the preceding exercise. The first 3 rounds went really well and by halfway through the allotted time I thought I was on my way to a new PR. However, things slowed down with round 4 and I had 3 minutes remaining at the start of the sixth set. I tried and failed several times to complete that final bench press, but I could never lock out. I took long rests, walked around swearing to myself, but nothing seemed to get those dumbbells up in the air. I finally managed to do the bench press with 12 seconds remaining, then I dropped them to the floor.

I'm frustrated that my shoulder made me change my planned routine at the last minute, but not too pissed that the last routine didn't go too well. If I'd had time I would have chosen a better amrap to end with, instead of simply duplicating the preceding DB bench-press/push-ups movements.

Legs tomorrow, so hopefully plenty of time for shoulder rest before Wednesday's pulling.

Pulling

Personal training with Paul

Partial deadlifts:
135 x 10, 185 x 5, 205 x 5, 225 x 3, 225 x 3, 265 x 3, 275 x 3, 275 x 2, 275 x 2

This is the first time I've done partial deadlifts, as well as the first time I've used wrist straps to help with my grip. Both the partial aspect and the straps helped me to lift the heaviest weight I've ever managed with any type of lift (I PRed 270lb partial squats earlier in the week.) The straps have left red marks around my wrists that are still evident 8 hours later, which will probably mean I'll have some awkward explaining to do if they're still there tomorrow.

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DB rows @ 65 (11, 10 ,7, 5)

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3 rounds, each for time
10 pull-ups
15 kipping pull-ups
1 min rest between
2:50, 3:55, 3:25

Olympic Lifting

The last time I did cleans and deadlifts on the same day I started with the deadlifts and was too fatigued to do as well as I could with the hang cleans. This time I did them the other way round, which worked out much better.

Hang cleans - 5 x 5 @ 115
5, 3, 4, 4, 4 = 20

I didn't really fail in the second set, but my right hand grip slipped as I was halfway up on the 4th rep and I had to drop the bar. Rather than pick up and continue for that set I decided to rack the bar, rest for a minute, then continue as normal. I managed to recover enough that I still hit my target of 20 total reps. 

That's twice now I've totaled 20 reps @ 115. If I manage it again I'll add 5 pounds more the time after that.

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Deadlift 3, 3, 3, 3, 3
165, 185, 205, 215, 220 (1)

This is a slight improvement on last time. Back then my last 2 sets were 215 (2 reps) and 215 (1).

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Amrap 20
All at 90lb:
5 x thrusters (squatting to parallel - 5 risers)
7 x hang cleans
10 x sumo deadlift high pulls (starting each rep from the ground)
Score = 5 rounds exactly @ 19:54

The only other time I did this was September 8, 2010. I used 80lb, not 90lb, and got up to 6 reps in the 6th sumo deadlift round. I managed fewer total reps today, but with 10lb more weight. Not sure if that's progress, but it was certainly tough and got my heart pumping. The first round was completely unbroken, albeit with short rests between the 3 different exercises. After that, only the hang cleans were unbroken.

Pulling

Pull-ups - 4 x max reps
12, 8, 6, 5

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Cable row - 5 sets @ 130
6, 5, 5, 5, 5

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For time:
40 bent over rows @ 95
40 chin-ups
Time = 11:07

In retrospect I probably should have gone heavier for the rows. I tried a couple of reps at 110 and they felt challenging, but I thought I would have struggled with 40 reps. I dropped down to 95 and consequently 40 reps felt too comfortable. That accounts for the pretty quick time, but I haven't done bent over rows for a long time so I had no way of gauging the most appropriate weight. I'll go for at least 110 next time I try something like this.

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Standing barbell curl - 5, 5, 5
45, 55, 60 (3)

Legs

Partial squats 3, 3, 3, 3, 3
195, 215, 235, 255, 270

Very pleased with this - a new PR, and it felt quite comfortable. In the final round I thought I'd only be able to manage 1 rep, but I got through all 3 without any problems. I'm closing in on my goal of partial squats @ double my body weight (i.e. 280). Looking back at my old training journal, the first time I did this exercise in September 2010 I got up to 225.

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Front squats to 4 risers:
105 (10), 135 (4, 4, 4), 105 (8)

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Back squats to 4 risers:
105 (14), 135 (8, 8, 8), 105 (12)

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Amrap 20:
24 air squats
24 lunges (12 per leg)
24 jump squats max air
24 jump lunges (12 per leg)

Score = 4 rounds + 24 air squats, 9 lunges per leg

The last time I did this was back in October when I managed 3 rounds plus 24 air squats and 12 lunges. However, my previous best was in August 2010 when I got 4 rounds and 6 air squats.

Overall, a pretty good session.

Pushing

Rack bench press (7 holes, small bench) 3, 3, 3, 3, 3
125, 135, 145, 150 (2), 150 (2)

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Flat db bench press
40s (12), 45s (8), 50s (4), 50s (4), 40s (8)

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20-15-10-5 reps for time
Barbell push-press @ 95
Clapping push-ups

Time = 15:07

Today wasn't as tough as I expected, following 48 hours after a challenging pushing routine on Saturday. However, I deliberately stayed away from dips today because I didn't want to put too much stress on my left shoulder. It feels fine, but I want to give it some decent rest for a few days. My pecs are still incredibly sore from Saturday and I felt every rep of the various bench presses.

I've done heavier push-presses before, but I was trying to go for speed rather than weight today. Working with 95lb meant I was able to keep good form throughout the routine, but it was still reasonably challenging. I started off with 5 reps, then had to drop to 3 consecutive reps for the rest of the routine, except the last one which was 2-2-1. All of the push-ups were doubles with a few seconds rest in between (sometimes after landing on my face) except the last round which was all singles.