Military press 3, 3, 3, 3, 3
65, 70, 80, 85 (2), 85 (1)
======
Rack bench press (7 holes, small bench) 3, 3, 3, 3, 3
135, 145, 150 (2), 150 (2), 150 (2)
The last time I did bench presses with this set up I got up to 155 for 2 reps, so a little disappointing to not hit that today. However, I usually start with bench presses; perhaps starting the military presses today left me just fatigued enough to limit how heavy I got.
======
Incline db bench press 5, 5, 5, 5, 5, 5
40, 42s, 45s, 47s, 50s, 52s (3)
I was only planning on doing 5 sets, but I completed all 5 reps in the 5th, so I added another with 52s to see how many I could do.
======
6 rft:
5 db military presses @ 30s
5 dips
10 push-ups
Time =14:50
The military presses were much tougher than I expected, especially at only 30lb. The first round was completely unbroken, but it took me a while until I was able to do the first military press of the second set.
======
Db fly to press combo @ 22s
10-12, 10-9, 10-6
Showing posts with label pushing. Show all posts
Showing posts with label pushing. Show all posts
Monday, 4 July 2011
Wednesday, 29 June 2011
Pushing
Rack bench press (7 holes, large bench) 5, 5, 4, 3, 3
105 (5), 115 (5), 130 (4), 135 (2), 135 (2)
The small bench was being used by someone else, so I used the large bench. This means that the barbell is at rest about an inch from my chest on the safeties, hence the lighter weight than normal for rack benches.
======
Seated shoulder press 5, 5, 5, 5, 5 (slight incline)
40s, 42s (4), 42s (4), 42s (3), 42s (3)
Been a while since I did these, and I expected a bigger improvement.
======
5rft:
3 x dumbbell bench presses @ 50s
6 x barbell push press @ 100
Time = 9:13
The last time I did this was in January 2011, using 95lb for the push presses (the BPs were 50s then, too). My time in January was 10:52, so 1:39 quicker today with a heavier push press.
======
Amrap 15:
5 bodyweight dips
10 push-ups
Score = 8 rounds + 3 dips
The last time I did this was ages ago, and today's score was only a one-rep improvement. I would have hoped for better, but I think this was because I misjudged the length of time for my rest breaks. Still, I'm not too bothered by it; it's all part of the learning process in understanding when my body needs a break during a routine.
105 (5), 115 (5), 130 (4), 135 (2), 135 (2)
The small bench was being used by someone else, so I used the large bench. This means that the barbell is at rest about an inch from my chest on the safeties, hence the lighter weight than normal for rack benches.
======
Seated shoulder press 5, 5, 5, 5, 5 (slight incline)
40s, 42s (4), 42s (4), 42s (3), 42s (3)
Been a while since I did these, and I expected a bigger improvement.
======
5rft:
3 x dumbbell bench presses @ 50s
6 x barbell push press @ 100
Time = 9:13
The last time I did this was in January 2011, using 95lb for the push presses (the BPs were 50s then, too). My time in January was 10:52, so 1:39 quicker today with a heavier push press.
======
Amrap 15:
5 bodyweight dips
10 push-ups
Score = 8 rounds + 3 dips
The last time I did this was ages ago, and today's score was only a one-rep improvement. I would have hoped for better, but I think this was because I misjudged the length of time for my rest breaks. Still, I'm not too bothered by it; it's all part of the learning process in understanding when my body needs a break during a routine.
Saturday, 25 June 2011
Pushing
Personal training with Paul
Bench press 5, 5, 4, 3, 3
105, 115, 125, 130, 135 (2)
======
DB piston press 5, 5, 5, 5, 5
37s, 42s, 47s, 50s (3), 50s (4)
======
3 RFT:
5 weighted dips @ 25
7 dips
9 clapping push-ups
12 push-ups
Time = 14:38
A little disappointed with myself, not because of my score but because I lacked focus and concentration in the first round. This was a tougher routine than it sounded, so now I have a score to beat. However, I was much too chatty at the start and I need to be more consistently disciplined, especially with RFTs and Amraps.
======
DB fly to press combo @ 22s
10-10, 10-10, 10-6
Bench press 5, 5, 4, 3, 3
105, 115, 125, 130, 135 (2)
======
DB piston press 5, 5, 5, 5, 5
37s, 42s, 47s, 50s (3), 50s (4)
======
3 RFT:
5 weighted dips @ 25
7 dips
9 clapping push-ups
12 push-ups
Time = 14:38
A little disappointed with myself, not because of my score but because I lacked focus and concentration in the first round. This was a tougher routine than it sounded, so now I have a score to beat. However, I was much too chatty at the start and I need to be more consistently disciplined, especially with RFTs and Amraps.
======
DB fly to press combo @ 22s
10-10, 10-10, 10-6
Monday, 20 June 2011
Pushing
Early start + no McD's coffee = brain dead.
Incline rack bench press 3, 3, 3, 3, 3 (safeties @ 10 holes)
(115 - warm-up) 125, 130, 135, 140 (2), 140 (2)
======
Weighted dips 5, 5, 5, 5
(25 - warm-up) 30, 32 (4), 32 (4), 32 (3)
======
Flat dumbbell bench press - 5 x 4 @ 52
4, 4, 4, 3
======
6 rft:
5 db military presses @ 30s
10 true push-ups
Time = 12:24
At first I thought 30s were too light because the first round was unbroken. However, from the second set I had to break it down into doubles and singles. Also, I didn't lock out my arms for a couple of reps, so I did them again.
======
Dumbbell incline flies @ 22s - 3 x max reps
10, 9, 8
======
The lack of coffee and an earlier start time seemed to throw me off today. I just felt like my routine was different and threw off my rhythm!
Incline rack bench press 3, 3, 3, 3, 3 (safeties @ 10 holes)
(115 - warm-up) 125, 130, 135, 140 (2), 140 (2)
======
Weighted dips 5, 5, 5, 5
(25 - warm-up) 30, 32 (4), 32 (4), 32 (3)
======
Flat dumbbell bench press - 5 x 4 @ 52
4, 4, 4, 3
======
6 rft:
5 db military presses @ 30s
10 true push-ups
Time = 12:24
At first I thought 30s were too light because the first round was unbroken. However, from the second set I had to break it down into doubles and singles. Also, I didn't lock out my arms for a couple of reps, so I did them again.
======
Dumbbell incline flies @ 22s - 3 x max reps
10, 9, 8
======
The lack of coffee and an earlier start time seemed to throw me off today. I just felt like my routine was different and threw off my rhythm!
Monday, 13 June 2011
Pushing
Rack bench press(7 holes, small bench) 3, 3, 3, 3, 3
130, 140, 145, 150, 155 (2)
======
Single arm military press 5, 5, 5, 5, 5 pr arm
32, 35, 37 (4), 37 (5), 40 (3)
Good improvement. Last time I did this the last 3 sets were all 3 reps @ 37lb.
======
Incline db bench press 5, 5, 5, 5, 5
40s, 45s, 47s, 50s (4), 50s (4)
Not the heaviest I've ever done, but when I did these over a month ago they were the first routine of the day.
======
4 rounds, each for time:
15 dips
20 push-ups
1 minute rest in between
Individual times: 2:05, 3:35, 3:43, 4:13
I had my previous times written down, so I had to double-check my watch to make sure I was reading it right. Unless I'm misinterpreting my April times, this is a massive improvement. Back then, I recorded the 4 times as 2:45, 4:13, 6:12, 8:54. I can't remember what my previous strategy was, but today I took ample rest when I felt I needed to and didn't fail on a single rep in either exercise. My form for the dips was the same - just below parallel.
130, 140, 145, 150, 155 (2)
======
Single arm military press 5, 5, 5, 5, 5 pr arm
32, 35, 37 (4), 37 (5), 40 (3)
Good improvement. Last time I did this the last 3 sets were all 3 reps @ 37lb.
======
Incline db bench press 5, 5, 5, 5, 5
40s, 45s, 47s, 50s (4), 50s (4)
Not the heaviest I've ever done, but when I did these over a month ago they were the first routine of the day.
======
4 rounds, each for time:
15 dips
20 push-ups
1 minute rest in between
Individual times: 2:05, 3:35, 3:43, 4:13
I had my previous times written down, so I had to double-check my watch to make sure I was reading it right. Unless I'm misinterpreting my April times, this is a massive improvement. Back then, I recorded the 4 times as 2:45, 4:13, 6:12, 8:54. I can't remember what my previous strategy was, but today I took ample rest when I felt I needed to and didn't fail on a single rep in either exercise. My form for the dips was the same - just below parallel.
Monday, 6 June 2011
Pushing
Rack bench press 3, 3, 3, 3, 3 (small bench, 7 holes)
130, 135, 140, 150, 155 (1)
======
Military press 3, 3, 3, 3, 3
65, 70, 75, 80 (2), 80 (2)
======
Dumbbell piston bench press 5, 5, 5, 5, 5 (per arm)
[45s (5/4)] 40s (5/5), 42s (5/5), 45s (5/5), 47s (3/3), 47s (3/3)
I misjudged the starting weight for this routine - the first time I've done it - and went too heavy. I managed 5 reps with my left shoulder but it felt quite painful and was clicking, possibly due to not being loosened up enough. Also, my right - supposedly my strongest - arm failed after 4 reps. I started again with 40s and gradually increased the weight. My left shoulder only hurt with that first aborted attempt.
======
Push-ups - 3 x max reps
30, 22, 14
======
3 RFT:
10 bench press @ 115 (small bench, 7 holes)
10 dumbbell push presses @ 40s
10 dumbbell front raises @ 20s
Time = 15:11
Another routine where I misjudged the weight and set-up. I originally had the safeties at 6 holes and the weight at 125lb. I really struggled to get just 2 reps, so I lowered the weight to 115lb, but left the bar at the same height. Again, that was a real struggle, so I stayed at 115lb and moved the safeties to 7 holes. That felt like the right set-up as I was able to complete 7 reps before taking a break. In the last round I could only manage doubles and singles for the bench presses. The rounds of push presses and raises were typically completed in 2 or 3 sets.
130, 135, 140, 150, 155 (1)
======
Military press 3, 3, 3, 3, 3
65, 70, 75, 80 (2), 80 (2)
======
Dumbbell piston bench press 5, 5, 5, 5, 5 (per arm)
[45s (5/4)] 40s (5/5), 42s (5/5), 45s (5/5), 47s (3/3), 47s (3/3)
I misjudged the starting weight for this routine - the first time I've done it - and went too heavy. I managed 5 reps with my left shoulder but it felt quite painful and was clicking, possibly due to not being loosened up enough. Also, my right - supposedly my strongest - arm failed after 4 reps. I started again with 40s and gradually increased the weight. My left shoulder only hurt with that first aborted attempt.
======
Push-ups - 3 x max reps
30, 22, 14
======
3 RFT:
10 bench press @ 115 (small bench, 7 holes)
10 dumbbell push presses @ 40s
10 dumbbell front raises @ 20s
Time = 15:11
Another routine where I misjudged the weight and set-up. I originally had the safeties at 6 holes and the weight at 125lb. I really struggled to get just 2 reps, so I lowered the weight to 115lb, but left the bar at the same height. Again, that was a real struggle, so I stayed at 115lb and moved the safeties to 7 holes. That felt like the right set-up as I was able to complete 7 reps before taking a break. In the last round I could only manage doubles and singles for the bench presses. The rounds of push presses and raises were typically completed in 2 or 3 sets.
Wednesday, 1 June 2011
Pushing
Not a great workout today. I felt like I didn't have enough energy; no idea why.
Incline db bench press: 5, 5, 5, 5, 5
(Warm up with 30s) 40s, 45s, 50s (4), 50s (4), 50 (1)
That single rep in the last set was a struggle. I nearly dropped the left dumbbell on my face!
======
Rack bench press (small bench, 6 holes - one hole lower than normal)
95 (12), 105 (6), 110 (4.5), 115 (3), 95 (10)
======
For time:
30 x push press @ 95
30 x db military press @ 27s
30 x dips
30 x CrossFit push-ups (hands off the floor at the bottom)
Time = 19:07
That's significantly lower than the last time I did this (18:18)
Incline db bench press: 5, 5, 5, 5, 5
(Warm up with 30s) 40s, 45s, 50s (4), 50s (4), 50 (1)
That single rep in the last set was a struggle. I nearly dropped the left dumbbell on my face!
======
Rack bench press (small bench, 6 holes - one hole lower than normal)
95 (12), 105 (6), 110 (4.5), 115 (3), 95 (10)
======
For time:
30 x push press @ 95
30 x db military press @ 27s
30 x dips
30 x CrossFit push-ups (hands off the floor at the bottom)
Time = 19:07
That's significantly lower than the last time I did this (18:18)
Monday, 23 May 2011
Pushing
Rack bench press (7 holes, small bench) 3, 3, 3, 3, 3
125, 140, 145, 150, 155 (1)
======
Incline db bench press 5, 5, 5, 5, 5
40s, 45s, 47s (4), 47s (5), 50s (2)
======
Military press 5, 5, 5, 5
65, 75, 80 (2.5), 80 (2.5)
======
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
======
Machine flyes - 50lb x 3 sets max reps
9, 7, 6
125, 140, 145, 150, 155 (1)
======
Incline db bench press 5, 5, 5, 5, 5
40s, 45s, 47s (4), 47s (5), 50s (2)
======
Military press 5, 5, 5, 5
65, 75, 80 (2.5), 80 (2.5)
======
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
======
Machine flyes - 50lb x 3 sets max reps
9, 7, 6
Monday, 9 May 2011
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.
======
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.
======
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
======
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.
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.
======
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.
======
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
======
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.
Monday, 2 May 2011
Pushing
Rack bench press (7 holes, small bench) 3, 3, 3, 3, 3
125, 135, 145, 150 (2), 150 (2)
======
Flat db bench press
40s (12), 45s (8), 50s (4), 50s (4), 40s (8)
======
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.
125, 135, 145, 150 (2), 150 (2)
======
Flat db bench press
40s (12), 45s (8), 50s (4), 50s (4), 40s (8)
======
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.
Saturday, 30 April 2011
Pushing
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...
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...
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.
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.
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.
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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.
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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)
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Barbell push-press: 5 x 3-5
75 (5), 85 (5), 95 (4), 100 (3), 100 (3)
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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)
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Barbell push-press: 5 x 3-5
75 (5), 85 (5), 95 (4), 100 (3), 100 (3)
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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.
Monday, 4 April 2011
Pushing
Weird day today. It took me a while to get the right weight for some of the following routines.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
Monday, 28 March 2011
Pushing
Trained a bit later today because of a late night yesterday watching a friend doing crazy stuff with hair. I was quite tired because I only managed a few hours of sleep, but I don't think it made any difference to my performance.
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Bench press (7 holes; small bench)
5 sets max reps to a max of 20 @ 135
5, 4, 4, 3, 4 = 20
Just managed to knock out the 20th rep in the last set, so I'll add 5lb the next time I try this.
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Military press: 3, 3, 3, 3, 3
80, 80 (1), 75 (3), 75 (3), 80 (1.5)
I only managed one rep in my second set at 80lb, so I dropped down to 75lb for a couple of sets, then back up to 80. I looked back at earlier military press routines and this starting weight was significantly higher than I've attempted previously. Not sure why I decided to start with 80.
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20-15-10-5 reps for time
Dips
Clapping push-ups
Time = 13:31
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Machine shoulder press; 3 sets @ 60
4, 4, 4
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Mixed results today. The most challenging part was when Eric asked me to spot him while he was doing incline bench presses. Me. Spotting him. I asked him who was going to spot me while I was spotting him.
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Bench press (7 holes; small bench)
5 sets max reps to a max of 20 @ 135
5, 4, 4, 3, 4 = 20
Just managed to knock out the 20th rep in the last set, so I'll add 5lb the next time I try this.
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Military press: 3, 3, 3, 3, 3
80, 80 (1), 75 (3), 75 (3), 80 (1.5)
I only managed one rep in my second set at 80lb, so I dropped down to 75lb for a couple of sets, then back up to 80. I looked back at earlier military press routines and this starting weight was significantly higher than I've attempted previously. Not sure why I decided to start with 80.
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20-15-10-5 reps for time
Dips
Clapping push-ups
Time = 13:31
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Machine shoulder press; 3 sets @ 60
4, 4, 4
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Mixed results today. The most challenging part was when Eric asked me to spot him while he was doing incline bench presses. Me. Spotting him. I asked him who was going to spot me while I was spotting him.
Monday, 21 March 2011
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)
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Single arm db push press
35 (5), 40 (5), 45 (5), 47.5 (5), 50 (4)
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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.
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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
Bench press - 3,3,3,3,3 (7 holes, small bench)
125, 135, 145, 150(1), 150(1)
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Single arm db push press
35 (5), 40 (5), 45 (5), 47.5 (5), 50 (4)
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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.
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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
Monday, 14 March 2011
Pushing
Rack bench press (7 holes, high bench) 3, 3, 3, 3, 3
115, 120, 125, 130 (2), 135 (1)
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Flat db press:
40s (10), 45s (8), 50s (4), 50s (3), 40s (10)
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5 RFT:
3 x db bench press @ 50s
6 x barbell push press @ 100
Time = 18:07
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Today's training sucked quite badly. I had planned to do either a leg session or Olympic lifting but when I woke up my back was really painful. I'd spent half of Sunday ripping up the carpet from our damp basement, so that was probably the reason why. Anyway, my back wouldn't have coped with my original plans, so I switched to a pushing day instead. I decided to train a little bit later so that my back could loosen up a bit.
All that being said, I don't know why my scores today were so poor. The first routine - rack barbell bench presses - were a little different than usual because I had to use the taller bench, not the smaller (lower) one. With the large bench the bar comes closer to my chest so that I have a greater range of motion. Because of that the weights tend to be lighter.
I did quite well with the db bench press. The first two rounds were PRs, and the only round that was lower than before was the second one with 50s (3 reps, not 4). The third and fifth rounds were the same as before.
Where I really stank was the last routine. The last time I did this was with 45s, not 50s, and it made a big difference to my score. The first round was unbroken; in the second I failed twice, so wasted some energy and had to redo the reps anyway. After that I had to take long rests between single reps, which used up lots of time. The push presses were broken down into rounds of 3 + 3 or 3 + 2 + 1. I was almost too embarrassed to post my time because it was so bad, but everything goes on this blog.
Oh, well - just one of those days. I don't think I can blame it on the clocks going forward or having to train a couple of hours later than usual!
115, 120, 125, 130 (2), 135 (1)
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Flat db press:
40s (10), 45s (8), 50s (4), 50s (3), 40s (10)
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5 RFT:
3 x db bench press @ 50s
6 x barbell push press @ 100
Time = 18:07
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Today's training sucked quite badly. I had planned to do either a leg session or Olympic lifting but when I woke up my back was really painful. I'd spent half of Sunday ripping up the carpet from our damp basement, so that was probably the reason why. Anyway, my back wouldn't have coped with my original plans, so I switched to a pushing day instead. I decided to train a little bit later so that my back could loosen up a bit.
All that being said, I don't know why my scores today were so poor. The first routine - rack barbell bench presses - were a little different than usual because I had to use the taller bench, not the smaller (lower) one. With the large bench the bar comes closer to my chest so that I have a greater range of motion. Because of that the weights tend to be lighter.
I did quite well with the db bench press. The first two rounds were PRs, and the only round that was lower than before was the second one with 50s (3 reps, not 4). The third and fifth rounds were the same as before.
Where I really stank was the last routine. The last time I did this was with 45s, not 50s, and it made a big difference to my score. The first round was unbroken; in the second I failed twice, so wasted some energy and had to redo the reps anyway. After that I had to take long rests between single reps, which used up lots of time. The push presses were broken down into rounds of 3 + 3 or 3 + 2 + 1. I was almost too embarrassed to post my time because it was so bad, but everything goes on this blog.
Oh, well - just one of those days. I don't think I can blame it on the clocks going forward or having to train a couple of hours later than usual!
Saturday, 5 March 2011
Pushing
Personal training with Paul
Bench press 5, 5, 3, 3, 2
105, 115, 125, 130 (A),130 (1 + 1A)
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Single arm db push press
35 (5), 49 (5), 45 (3), 47.5 (3), 50 (2)
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For time:
50 x bench press @ 95
10 x push-ups every time bar is racked
Time = 25:55
(Bar racked 12 times)
Bench press 5, 5, 3, 3, 2
105, 115, 125, 130 (A),130 (1 + 1A)
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Single arm db push press
35 (5), 49 (5), 45 (3), 47.5 (3), 50 (2)
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For time:
50 x bench press @ 95
10 x push-ups every time bar is racked
Time = 25:55
(Bar racked 12 times)