Pulling

Rack deadlifts (2 holes): 5, 5, 5, 5, 5
185, 205, 215, 225, 245

The 4th rep of the last set was a bit wobbly because I tried to move too quickly, rather than control the movement. The last rep was much better.

======

Cable row: 5 x max reps @ 145
5, 5, 5, 4, 3 = 22

More reps than last time, with better form (no leaning back and the handles nearly touched my torso). Time to up the weight.

======

Amrap 15:
3 x pull-ups
6 x chin-ups
Score = 11 + 3 pull-ups and 4 chin-ups

That's almost a full round better than my PB (10 rounds + 3 pull-ups and 5 chin-ups)

======

Wall curls @ 22s
9, 7, 6

Fewer reps than last time, but slightly more weight (the 20s were being used).

Pulling

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

======

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

======

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.

======

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

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.

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.

Pushing

Had a restful night's sleep and felt pretty good today.

Bench press - 3,3,3,3,3 (7 holes, small bench)
125, 135, 145, 150(1), 150(1)

======

Single arm db push press
35 (5), 40 (5), 45 (5), 47.5 (5), 50 (4)

======

For time:
30 db bench press @ 40s
30 military press @ 27.5s
30 dips
30 push-ups

Time = 20:07

The last time I did this I used a 95lb barbell for the first movement, but someone was using the cage today so I switched to two 40lb dumbbells. 80lb is obviously lighter, but the dumbbells are less stable than a barbell, so hopefully this balances out.

======

And something quick I made up on the spot, just to finish off...

20 x bb push press @ 85
30 x push-ups

Time = 4:25

Chest and traps

Missed training yesterday because I had no energy following a nearly sleepless night due to Madi kicking and squirming. A good night's sleep last night seems to have helped.

Rack bench press (7 holes, small bench) 3, 3, 3, 3, 3
125, 135, 145, 150(1), 150(1)

======

50 x rack bench (same set up) @ 105
Time = 7:21 (PR @ 105 = 8:04; PR @ 100 = 7:04)

I took what felt like long rests during this routine so that I could string together a decent number of reps between breaks. I started with 11 consecutive reps, followed by 5s and 4s until I got to 40 reps, then did doubles and singles with short breaks. I didn't check my watch until the end because I didn't want to panic and try to do a lift too soon, thus causing me to fail and waste energy. That strategy seemed to work well.

======

Max reps chin-ups @ 25lb
8, 5, 5, 4

======

For time:
10-9-8-7-6-5-4-3-2-1 reps of kipping pull-ups; 8 inverted rows between each set

Time = 13:29

In the first round I did 8 pull-ups, then the remaining 2 after a very short rest. I only failed once while doing the pull-ups - the last rep of the 6 rep round. The rows got tiring very quickly and none of the rounds were unbroken. For the first 3 rounds I did 5 and 5; after that it was pretty much all doubles until the last round, which were mostly singles. Despite all that, I was able to move pretty quickly, thus a decent score.

======

Max b/w dips:
10, 7, 5

======

Felt good and full of energy today, probably because of such a restful night's sleep.

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.

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.

Chest and traps

DB Bench Press - 5, 5, 5, 5, 5
42.5s, 47.5s, 50s, 55s (3), 55s (3)

Dumbbell row - 5, 5, 5, 5, 5 (per arm)
65, 70, 75, 80, 90 (3)

I looked pretty ridiculous struggling to get the heavier dumbbells back on the rack!

======

50 Bench Press - 100 (7 holes; small bench)

Time = 7:04

I felt like I should have gone a bit heavier with this - by at least 5 lb - but it was the first time I'd tried this routine so I'll know for next time.

======

3 rft:
10 x true pushups
10 x incline pushups
10 x pushups
10 x overhand inverted rows

Time =  9:51

Not too much pulling in today's workout, but that's partly to avoid overworking my shoulders as I'll be attempting 100 burpee pull-ups tomorrow.

Chest and traps

Bench press @ 7 holes, small bench 3, 3, 3, 3, 3
125, 135, 145, 150 (1), 150 (1)

Cable row 3, 3, 3, 3, 3
130, 140, 145, 150 (2.5), 150 (3)

======

20 x Bench press @ 90% 3RM (130 lb)
20 x chin-ups

Time = 8:49

The bench presses took much longer than I expected, nearly seven minutes on their own. When I got to the chin-ups I did 10 uninterrupted before I had to rest. The remaining 10 were divided into twos and singles.

======

Amrap 15:
5 x dips
10 x pull-ups
15 x push-ups

Rounds = 5 plus 1 dip

Pushing

Personal training with Paul

Bench press 5 x 3-5 reps
105 (5), 115 (5), 125 (3), 125 (3A), 125 (3A)

Military press 4 x 5
65, 70, 75 (4), 75

For time:
30 bench press @ 95
30 military press @ 27s
30 dips
30 push-ups

Time = 23:32

Chest and traps

Rack bench press (7 holes; small bench) 3, 3, 3, 3, 3
125, 135, 145, 150 (2), 155 (1)

Dumbbell row 5, 5, 5, 5, 5
65, 70, 75, 80, 85 (3 per arm)

======

15 x rack bench @ 120 lb
30 x pull-ups

Time = 5:14

======

For time:

25 x rack bench @ 105 lb
25 x dips
25 x chin-ups
25 x dumbbell bench @ 35s
25 x push-ups

Time = 18:13

I had intended to do 25 clapping push-ups, not standard chest-to-floor push-ups, but I missed my "landing" after my first clap and landed on my nuts. Understandably, this cost me some time for recovery and I decided to switch to the easier version. Not recommended! :-)

Chest and traps

Trained a bit later today; because of a lack of sleep last night I felt like I needed a few more hours to really wake up. Fueled by a small chicken sandwich and a cup of black coffee, I think I did pretty well today. Taking a week off from my usual weight routine probably helped, too.

======

Dumbbell bench press 5, 5, 5, 5, 5
40, 45, 50, 55 (4), 55 (3)

Cable row 5, 5, 5, 5, 5
120, 130, 140, 150, 150

======

5 rft:
3 x pin bench press - 7 holes @ 115 lb
6 x pull-ups

Time = 8:38

======

Amrap 15:
10 x true push-ups
10 x 30 lb dumbbell push-up rows (5 per arm)
10 x 60 lb dumbbell rows (5 per arm)

Rounds = 5 plus 1 dumbbell push-up rows (both arms)

Chest and traps

Personal training with Paul

Incline bench 3, 3, 3, 3, 3
95 (2), 85, 95, 95, 105

Dumbbell row, max reps @ 75 lb
5, 7, 5, 5, 7

======

Incline dumbbell bench
@ 40s - 10
@ 45s - 4, 4, 6

Pull-ups (no kip)
6, 7, 7, 8

======

Amrap 15:
5 x true push-ups
10 x push-ups
3 x wide grip pull-ups
5 neutral pull-ups

Rounds = 6 + 3 push-ups

Chest and traps

Rack bench press 5, 5, 4, 4, 3
95, 110, 120, 130 (3), 135 (1)

Cable row 5, 5, 5, 5, 5
120, 130, 140, 150 (4), 150 (3.5)

======

Rack bench:
5 x 125 lb plus 20 push-ups
5 x 115 lb plus 20 push-ups
5 x 100 lb plus 20 push-ups

Time = 7:09

======

5 chin-ups with 35 lb dumbbell plus 6 pull-ups
5 chin-ups with 30 lb dumbbell plus 6 pull-ups
5 chin-ups with 27.5 lb dumbbell plus 6 pull-ups

Time = 8:15

======

Amrap 10: as many pull-ups and push-ups as possible, any combination

Push-ups = 89
Pull-ups = 35

Last time I did this routine - with Paul - I started with pull-ups, then switched to push-ups when I failed. This time I did it the other way round, to see if it would make a difference. Here's what I managed to complete back then:

Amrap 10: As many pull-ups and push-ups as possible; breaks and order as I wish
Pull-ups = 34
Push-ups = 94 

So one more pull-up today, but five fewer push-ups.

Chest and traps

Rack bench press @ 7 holes 3, 3, 3, 3, 3
110, 120, 125, 130 (1), 130 (1.5)

Dumbbell row 5, 5, 5, 5, 5
65, 70, 75, 80 (4), 80 (5)

======

15 x rack bench @ 115 lb
30 x pull-ups

Time = 12:35

======

For time:
25 x rack bench @ 100 lb
25 x dips
25 x dumbbell bench @ 2 x 30 lb
25 push-ups

Time = 15:57

======

Didn't do too badly after yesterday's disappointment. My biceps felt pumped even before I started today. 

While I was about halfway through the dips, two young guys who were training nearby turned to me and said my routine was pretty impressive. It felt like they were stopping short of saying "for an old guy"!

Chest and traps

Rack bench press 3, 3, 3, 3, 3
120, 125, 130 (1), 130 (2), 130 (1)

Cable row 5, 5, 5, 5, 5
120, 130, 140, 150 (4.5), 155 (3)

======

For time:
15 x dumbbell bench press @ 40 lb
30 x pull-ups

Time = 6:29

======

5 RFT:
5 x pull-ups
10 x chin-ups
15 x push-ups

Time = 15:25

======

Amrap 12:
4 x dips
8 x push-ups

Rounds = 8 plus 1 dip

Upper body

Personal training with Paul

Bench press 5, 5, 4, 4, 3
95, 105, 115, 125, 130 (2)

Cable row 5, 5, 5, 5, 5
120, 130, 140, 150(3), 150 (3)

======

Bench press 125 x 5 with 20 push-ups
Bench press 115 x 5 with 20 push-ups
Bench press 95 x 5 with 20 push-ups

======

Chin-ups 35 x 5 with 6 pull-ups
Chin-ups 30 x 5 with 6 pull-ups
Chin-ups 25 x 5 with 6 pull-ups

======

Amrap 10: As many pull-ups and push-ups as possible; breaks and order as I wish
Pull-ups = 34
Push-ups = 94

Chest and traps

Rack bench press 3, 3, 3, 3, 3
120, 120, 125, 130 (2), 130 (0) - switched back to 125 (2)

Dumbbell row 5, 5, 5, 5, 5
60, 65, 70, 75, 80

======

5 rounds asap:
3 bench press @ 120 lb
6 pull-ups

======

Amrap 20:
5 clapping push-ups
10 elevated push-ups
15 inverted rows

Rounds = 6  (with 5 secs to spare)

======

Note: low energy for pushing moves; pulling not bad

Pushing

Bench press (7 pins): 3, 3, 3, 3, 3
120, 125, 130 (1), 130 (1), 125 (2)

======

Bench press: 15 reps asap, 45 lb dumbbells
20 power push press: 95 lb barbells

======

Amrap 15:
Dumbbell bench press: 4 (45 lb)
8 push-ups

5 rounds + 1 bench press

======

Amrap 10 power push press 80 lb barbell

Reps = 43