Shoulders, traps and forearms

Absolutely no energy left in my legs after yesterday's workout. Thankfully, I didn't need my quads other than for cycling to and from the gym.

Standing military press - 60lb x 9, 7, 6

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 15lb x 15, 13, 10

Machine shoulder press - 5 minute burn

Vertical row - 70lb x 12, 11, 10

Barbell shrug @ 100lb - 5 minute burn

Barbell wrist curls - 50lb x 14, 11, 10

Static barbell hold @ 120lb - 5 minute burn

Shoulders, traps and forearms

Standing military press - 55lb x 12, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 15lb x 13; 17.5 x 12, 9

Push press @ 55lb - 5 minute burn

Vertical row - 70lb x 11, 10, 10

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 50lb x 15, 10, 10

Static barbell hold @ 115lb - 5 minute burn

My forearms felt like Popeye's, and I had no grip strength left. Thankfully, I didn't need to use my bike's brakes too much on the way home, because I'm not sure I would have been able to pull the levers in all the way.

Shoulders, traps and forearms

Standing military press - 55lb x 11, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 17.5lb x 12; 15 x 12, 10

Push press @ 45lb - 5 minute burn

Vertical row - 70lb x 10, 10, 9

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 45lb x 15, 11, 10

Static barbell hold @ 115lb - 5 minute burn

Shoulders, traps and forearms

Let the games...um...continue! I hope Holmberg (third from right) qualifies again this year.

Standing military press - 55lb x 11, 8, 8

Seated Arnold press - 22.5lb x 11, 8, 8

Dumbbell lateral raises - 17.5lb x 13, 11, 8

Shoulder press (machine) - 5 minute burn

Vertical row - 70lb x 12, 9, 9

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 45lb x 13, 10, 9

Static barbell hold @ 115lb - 5 minute burn

Today should have been a leg day, but I've had pain in both my adductors since playing footie on Friday. After my PT session on Tuesday, I had doms in my hamstrings, quads, plus some soreness in my adductor brevis in both legs. I thought the latter was just part of the doms from a taxing workout, but both the quads and hams cleared up by Friday. I had a soccer game on Friday evening, and as soon as I started to warm up - jogging, stretching, passing the ball, etc - I could tell that something was wrong. I had a little pain that got much worse when I started to sprint. I tried to run through it, but that probably wasn't very smart. My ego didn't want me to give up when players who were older than me were outrunning me.

I was in considerable pain after the game and all of Saturday. The right adductor doesn't feel too bad today, but the left is still pretty bad. This being the case, it would have been a big mistake to try squats and leg presses this morning, so I skipped the leg session and did an upper body routine instead. I'm going to let myself recover properly and not rush into a workout that will cause worse damage, as frustrating as that will be.

Shoulders, traps and forearms

Farewell, Becks.

Time to increase the weight on some of these moves, as I was starting to hit the target number of reps consistently.

Military press @ 55lb - 11, 8, 7

Seated Arnold press @ 22.5lb - 12, 9, 8

Dumbbell lateral raises @ 17.5lb - 12, 11, 9

Shoulder press (machine) @ 40lb - 5 minute burn

Vertical row @ 70lb - 11, 9, 8

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 8

Static barbell hold @ 95lb - 5 minute burn

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Kettlebell crunches - 3 x 30

Shoulders

Had my second session with Cosmo this evening. I can't remember all the routines, so here's a picture of my shoulders.

Pulling and pushing

My shoulders were feeling pretty knackered before I'd even started today, and I think that affected my performance. Also, I'd planned on doing cable rows, too, but ran out of time.

Supersets: Pull-ups (strict) and bench presses @ 95lb
10/10 - 11/10 - 8/7 - 7/7 - 6/8

The bench presses were without safeties; i.e. full rom.

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Alternate sets: Power snatches @ 75lb and dips
5/10 - 5/8 - 5/8 - 5/7 - 4/8

No press outs with any of the snatches. These were all relative maxes, so whenever I felt like the next rep would need some pressing, I stopped.

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Supersets: Barbell curls and military presses, both @ 65lb:
6/5 - 5/4 - 5/3

I think these were 65lb; I used the short, straight bar that is used for standing curls.

Full body

Limited time today, so I did some shoulder strength work, followed by a fixed-time metcon.

Military press - 5, 5, 3, 3, 2
65, 75, 80, 85, 90 (1)

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Yesterday's main site wod.

"The Chief"
Max rounds in 3 minutes of:
115lb power cleans, 3 reps
6 push-ups
9 air squats
Rest 1 minute. Repeat for a total of 5 cycles.

Scores:
3 rounds + 5 squats
3 rounds + 3 cleans
3 rounds + 3 cleans
3 rounds + 2 cleans
3 rounds + 2 cleans

The RXed weight is 135lb, which is close to my max for cleans. I think 115lb was the right weight for this routine, which is 20lb heavier than the women's RXed weight, so my ego remains intact. Most reps were t&g, but with some of the later reps I needed to quickly reset. Sometimes when I do cleans I get doms in my biceps, which means I've been curling the bar and not using my shoulders enough. However, two hours later I'm already starting to feel sore in my traps. Hopefully, that means my technique was good. Here's the CrossFit demo video.

Full body

A typical Vancouver mother of two.

I think this might be the last day I do full body workouts for a while, as I'd like to get back into the pushing, pulling, legs and conditioning split.

Front squats 3, 3, 3, 3, 3, 3
95, 115, 135, 155, 165, 170 (1)

Been a while since I did heavy front squats. After the single rep at 170lb, my wrist felt like it was straining, so I decided to rack the bar. I could have tried another rep, I guess, but I didn't want to risk failure due to my grip and have to release the weight quickly.

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Supersets

Neutral grip pull-ups - 12, 8, 8, 7
Pull downs @ 50lb - 6, 4, 5, 5

Lateral raises - 20s x 10, 9, 8
Military presses - 20s x 12, 9, 6

Feet elevated push-ups (18") - 12, 12, 10
Cable fly curls @ 30s - 10, 9, 6

Upper body

Personal training with Paul

I've been feeling the symptoms of overtraining the past couple of days, and even a bit this morning when I got up. As before, it manifests itself with a flu-like ache in my chest, arms and shoulders. To be honest, I really wasn't looking forward to today's session because I didn't have much energy. However, I thought I might start to feel better once I got warmed up. I actually felt much better after this workout than at the start, and I barely have any of that aching feeling now.

For the record, it's well established that Paul's memory is better than mine, and I did actually train on Wednesday, contrary to what I'd suggested. However, he can't count for shit. Rather than paying attention to the reps I was doing, I think he was picking his lotto numbers.

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Supersets

Incline bench press - 35s x 10, 40s x 10, 8, 8
Push-ups - 16, 12, 8, 6

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Pull downs - 100 x 10, 10, 8, 7
Straight arm pull downs - 70 x 10, 7, 7, 6

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Lateral raises - 20s x 10, 9, 7
Military presses - 20s x 11, 8, 5

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Chest supported row - 100 x 10, 10, 10
Reverse lateral raise - 40 x 10, 7, 5

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For time:
50 sit-ups (strict)
50 Russian twists with 25lb plate (total)
25 sit-ups
25 Russian twists
Time = 7:53

Full body

After Saturday's lung-burner, I wanted to start this week with some heavy squats.

Back squats, 1rm
5 x 30% = 65lb
5 x 40% = 90lb
3 x 50% = 110lb
3 x 60% = 135lb
2 x 70% = 155lb
2 x 80% = 175lb
1 x 90% = 200lb
1 x 95% = 210lb
1 x 100% = 220lb (new PR)
1 x 102% = 225lb (to parallel)

I videoed the 210lb squat and had my camera ready for the 100% 220lb squat. I addressed the bar and was getting ready to start the rep, when I realised I hadn't started my friggin' camera to begin recording! I think I completed the squat with good form, so that's a new PR. However, no video proof! Bollocks. Anyway, 220lb felt like I could do even more weight, so I rested 3 minutes then added just 5lb more. I was doing okay until I got down to about parallel, when I felt like I was starting to tip towards my right. I panicked a bit because I thought I was going to topple over, so I stood up. A 225lb back squat is still a decent weight, but it wasn't as low as I was aiming for. Oh, well.

By the way, in the video of my 210lb lift, a bit of black tape that was stuck to my butt fell off. It looks like I shat myself!

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Bench press (small bench, 6 holes)
115 x 5
125 x 5
130 x 3
135 x 3
140 x 1, 2
145 x 0

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Military press, rel max
65lb x 10, 8, 6, 6

That's a drop of one rep in the last set.

Full body

Personal training with Paul

Trap bar deadlifts
1 minute @ 170lb - 27, 25, 23

Dumbbell military press
1 minute @ 25s - 20, 16, 15

Neutral grip pull-ups
1 minute - 14, 10, 9

Plate push-ups
1 minute - 26, 19, 19

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30 decline sit-ups

Pushing

Team Poppa and the Moo at Saturday's Santa Pur-Suit in Waterloo.
This was so much fun - we finished the 3k in 31:59, 26th in the parent and child division.

A busy day ahead, so an early training session.

Military press - 5, 5, 3, 3, 2
65, 75, 80, 85, 90 (0), 90 (1)

I failed at my first attempt with 90lb - early start, so a bit rusty. I rested a couple of minutes, then tried again.

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Bench press (small bench, 6 holes)
Warm up: 95 x 8, 8
115 x 5
125 x 5
130 x 3
135 x 3
140 x 2
145 x 1

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4 rft:
10 push press @ 85lb (starting each set from the ground, as well as after a break)
10 dips
Time = 8:00

This went a bit quicker than expected. The first round was completely unbroken, and all the other push presses were 6 and 4.

Pushing

Damn easy - and delicious - pulled pork.

Yesterday, we had a surprise party to celebrate my Mum's 80th birthday. There were about 30 guests, so I cooked a big batch of pulled pork, with a recipe from a Paleo cookbook Cher gave me for my birthday. The recipe is sooo easy, but tastes frigging amazing. The meat was juicy and tender, even though you don't add any liquid to it. It's just pork, a seasoning dry rub, and onions. It was one of those gratifying occasions when I cook something really healthy and everyone loves it!

Military presses 3, 3, 3, 3, 3, 3, 3
65, 75, 80, 85, 90 (0), 85, 85

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Supersets

Dumbbell bench presses; rel max @ 50s - 8, 5, 4, 3, 3
Push-ups - 10, 8, 6, 7, 7

Push presses @ 105lb - 5, 6, 4, 5
Dips - 6, 5, 5, 4

Full body

Personal training with Paul

A lot of relative maxes to start...

Squat cleans
95lb x 8, 8, 5, 7

I lost concentration during the first set and my grip failed, causing me to drop the bar. That pissed me off; there was no reason for me to fail.

Military press
65lb x 10, 8, 6, 7

Neutral alternating pull-ups
10, 8, 6, 5

Dips
12, 8, 9, 7

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Amrap 10
10 x traveling lunges @ 20s (per leg)
10 x burpees
10 x sit-ups (strict)
Score = 4 rounds + 3 burpees

After a disappointing first set of squat cleans to start the day, I was quite pleased with how I finished with this short amrap. The lunges burned my quads, but I kept going and never broke them up. The burpees burned my lungs and I had to take a rest during the first three sets, but not the fourth. I wanted to, but I kept telling myself that this was only a short metcon, so just keep going! The sit ups weren't too bad. They started to hurt, but not enough to force me to take a break, other than a couple of breaths in the final set.

Death by...

I felt a bit meh today - no idea why. I'd planned on doing either Angie or Barbara today, or even Cindy Max, but when I got to the gym, the pull-up rack was being used. I must admit I was secretly pleased because it meant I couldn't do kipping pull-ups. Yeah, I know I was being damn lazy, but hey, I'm being honest here. I did a few shorter routines instead.

Alternate sets
Incline dumbbell curls - 25s x 10, 27s x 5, 5, 5, 4
Skull crushers - 22s x 12, 25s x 9, 7, 7, 8

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Death by military press @ 65lb
Score = 8 rounds + 7 reps
1 round increase.

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Death by chin-ups (strict)
Score = 8 rounds + 5 reps

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Death by sit-ups x 2
Score = 12 rounds (24 sit-ups) + 14 reps
Another 1 round increase.

I got to the end of the 12th round and immediately started the next one, as there wasn't even time for one second's rest.

Pushing

I still feel damn sore from Saturday's workout. My lower back doms have almost gone, but my pecs hurt like hell. Oh, well...

Push press 2, 2, 2, 2, 2, 2, 2
85, 95, 105, 110, 115, 120 (1), 120

Both racks were being used, so these push presses were preceded with a power clean to get the bar to my shoulders. I don't think that affected the presses too much, as my 1RM for cleans is 145lb. I got the bar overhead with my first attempt, second rep at 120lb, but didn't lock out with my right arm.

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Dumbbell bench press
45s x 5 plus 20 push-ups
50s x 5 plus 20 push-ups
55s x 5 plus 20 push-ups
55s x 5 plus 20 push-ups

I did this using rack bench presses a few weeks ago as part of a PT session. Both racks were being used - by a personal trainer whose name rhymes with "Derek" - so I went for straightforward db benches instead.

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Amrap 12
5 db military presses @ 35s
10 db push presses @ 35s
15 dips
Score = 2 rounds exactly

I completed the second round with about 30 seconds remaining, but I couldn't complete another shoulder press without resorting to a dip and push motion. This was a damn sight tougher than I expected. The push presses were the only movement that felt comfortable.

Pushing

Bench press - small bench, 6 holes
105 x 2
115 x 2
125 x 2
135 x 2
140 x 2
145 x 0, 1

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Military press - 5, 5, 3, 3, 2
65, 75, 80, 85, 90 (1)

Got the bar to eye level while attempting my second rep at 90lb, but the weight just dropped back down again.

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Supersets - relative max reps
Incline dumbbell flies @ 30s - 10, 9, 8
Dumbbell push presses @ 40s - 7, 6, 6

Pushing

Alternate sets

Military press @ 75lb - 6, 4, 4, 3, 3
Dumbbell bench press @ 50s - 7, 7, 5, 6, 6

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Clapping push-ups - 8, 7, 6, 7, 7
Incline dumbbell flies @ 25s - 12, 9, 9, 11, 9

This was the first time I did clapping push-ups where my feet left the ground, too. 

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A quick metcon to finish.

RFT: 9-7-5-3
Dips
Push press @ 95lb (starting with a clean at the beginning of each round and after a break)
Time = 6:03

I probably could have gone 10lb heavier with the push presses, although there weren't any unbroken sets. The first 9 reps were broken down into 5 and 4.

Full body

Personal training with Paul

Complex: 1 power clean + 5 front squats
115, 125, 135, 140 (4 squats), 140 (3)

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Alternate drop sets

Weighted pull-ups - 25 x 9, 5, 4, 4
Pull-ups - bw x 3, 4, 3, 3

Military press - 65 x 9, 7, 7, 5
Push press - 65 x 7, 8, 6, 6

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Death by burpees
11 rounds + 9 reps