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.

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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.

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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.

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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.

Pushing

Rack bench press 3, 3, 3, 3, 3 (small bench, 7 holes)
130, 135, 140, 150, 155 (1)

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Military press 3, 3, 3, 3, 3
65, 70, 75, 80 (2), 80 (2)

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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.

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Push-ups - 3 x max reps
30, 22, 14

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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.

Pushing

First workout involving weights since Tuesday last week. Still feeling a bit ropey because of a cough/cold, but still managed to grind this out.

Dumbbell shoulder press (seated) 5, 5, 4, 4, 4
37.5, 37.5, 42.5 (3), 42.5 (3), 42.5 (3)

I would have preferred to go from 37.5s to 40s, but one was being used by someone else. I might have been able to get 4 reps with the third set rather than only 3 with the 42.5s.

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For time:
50 x dumbbell bench presses. 10 push-ups every time I put down the weights.
Time = 23:39
Push-ups = 13 x 10

I had to adapt this. I had intended to use a 100lb barbell for partial presses (7 holes, small bench) but the station was being used. I started off with two 45lb dumbbells instead (only 90lb in total, but less stable than a barbell). I managed 7 reps before I had to rest, then the next 3 sets were doubles and I was really struggling. From the fifth set onwards I switched to 40s instead. I could still only manage a maximum of 4 reps per set, so this was still challenging. The third from last set took me to 46 presses and I was pissed that I couldn't bang out the last four in one go. The penultimate set was 3 reps, which meant I had to do more push-ups before I could go for the last rep.

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25 x dumbbell push presses @ 35s
Time = 2:17

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Not a great workout today, but I feel like I'm getting back to full strength anyway.

Shoulders and lats

I had to train in the evening today because I'd spent half the day shoveling snow, so I didn't have time in the morning. In retrospect, the shoveling should have been enough shoulder and back exercise for this week. I have the most energy in the morning and I already felt tired even before I started exercising in the evening. I think that showed with the first routine.

Dumbbell shoulder press 5, 5, 5, 5, 5
35s, 37.5s, 40s (4), 40s (4), 42.5s (3)

Chin-ups 5, 5, 4, 4, 3
37.5, 40 (4), 40 (4), 40 (4), 42.5 (3)

Not disastrous, but I've done better in the past.

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20-15-10-5 reps of
Chin-ups
Inverted rows

Time = 9:25 (PR = 10:28)

A big improvement!

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20 dips
25 push-ups
15 dips
20 push-ups
10 dips
15 push-ups
5 dips
10 push-ups

Time = 12:19 (equals my previous PR)

Shoulders and lats

Shoulder press 5, 5, 5, 5, 5
35s, 37.5s, 40s, 40s (4), 42.5s (3)

Chin-ups 5, 5, 4, 4, 3
37.5, 40, 42.5 (3.5), 42.5 (3), 45 (made a mistake and did pull-ups for the first round)

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20-15-10-5 reps of
Chin-ups
Inverted rows

Time = 10:28  (PR - 10:48, December 18, 2010)

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20 dips (managed 8 dips before having to rest - a first for me)
25 push-ups
15 dips
20 push-ups
10 dips
15 push-ups
5 dips
10 push-ups

Time = 12:19 (PR - 12:54, December 18, 2010)

Shoulders and lats

Three new PRs today.

Dumbbell military press 5, 5, 5, 5, 5
30s, 35s (4.5), 35s, (5), 40, 40 (4)

Pull-ups 3, 3, 3, 3, 3
30, 35, 37.5, 40, 42

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25 x dumbbell push press @ 40s
25 x C2B chin-ups

Time = 5:26 (PR = 5:33, December 23)

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6 RFT:
5 x push press @ 37s
8 x b/w dips

Time = 9:44 (PR = 11:19, November 22)

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For time:
30 x dumbbell rows @ 65 lb (per arm)
30 x neutral grip pull-ups

Time = 9:12 (PR = 10:29, November 22)

Shoulders and lats

Seated shoulder press 5, 5, 5, 5, 5
35s, 37s, 40s, 42s (2.5), 40s (5)

Chin-ups 5, 5, 4, 4, 3
35, 40, 45, 50 (3), 52 (2)

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For time:
25 dumbbell push-press - 40s
25 chest-to-bar chin-ups

Time = 5:33

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Amrap 20:
3 x barbell push-press @ 105 lb
10 x push-ups
8 x chin-ups

Rounds = 9 + 7 push-ups (just over than a full round more than last time)

Upper body

Shoulder press 5, 5, 5, 5, 5
35s, 37s, 40s, 40s, 40s

Chin-ups 5, 5, 4, 4, 3
35, 40, 45, 50, 52 (2.5)

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20-15-10-5 reps of
Chin-ups
Inverted rows

Time = 10:48

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20 dips
25 push-ups
15 dips
20 push-ups
10 dips
15 push-ups
5 dips
10 push-ups

Time = 12:54

Shoulders and lats

Dumbbell military press 5, 5, 5, 5, 5
30s, 35s, 37.5s (2, then did 3 reps with 35s), 35, 35 (4)

Pull-ups 3, 3, 3, 3, 3
30, 35, 37.5, 40, 45 (2)

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25 x dumbbell push-press @ 40s
25 x chest-to-bar chin-ups

Time = 6:21

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Amrap 20:
3 x push-press @ 105 lb
10 x push-ups
8 x chin-ups

7 rounds plus 6 chin-ups

I did this same routine with Paul a couple of weeks ago, and everything was pretty much the same except the amrap. On November 29 I managed 8 rounds plus 6 push-ups. A little bit short of that today, which is probably due to me doing similar movements on consecutive days that left my arms and shoulders fatigued. That would also explain why my form on the 3 x push-presses was a bit crappy.

Olympic lifting

Hang clean 3, 3, 3, 3, 3
105, 110, 115, 120, 125 (2)

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30 x hang cleans @ 110 lb

Time = 8:47 (last rep needed a 1 min rest!)

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Amrap 20 clean and press @ 105 lb

Reps = 34

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After yesterday's good performance, today's was a bit disappointing. I've done more reps in an amrap 15 clean and press than I did today in 20 minutes. It was such a big drop in performance that I wonder if I screwed up with the weight plates. I failed on several reps trying to keep things moving. However, my biceps feel very sore, so I guess I worked my arms pretty hard.

Felt pretty intimidating having Jason and Eric training together next to me with weights that made the bar bend!

Shoulders and lats

Training with Paul

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DB military press 5, 5, 5, 5, 5
30s, 35s, 35s (4), 35s (4), 35s (4)

Pull-ups 3, 3, 3, 3, 3
DB: 30, 35, 37. 40, 45 (2)

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25 DB push press - 40s
25 chest to bar chin-ups

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Amrap 20:
3 x barbell push press @ 105
10 x push-ups
8 x chin-ups

Rounds = 8 plus 6 push-ups

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Dizziness and nausea - and that was just my trainer watching me! Get well soon, Paul.

Shoulders and lats

Seated dumbbell press 5, 5, 5, 5, 5
32.5, 35, 37.5 (3), 37.5 (2.5), 37.5 (3)

Chin-ups 3, 3, 3, 3, 3
25, 30, 35, 40, 45 (2)

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4 sets max reps, alternating exercises; 1 min rest between sets:
Military dumbbell press @ 35 lb - 5, 4, 3, 1
Chin-ups with 35 lb dumbbell - 3, 3, 2, 2

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6 RFT:
5 x dumbbell push press @ 37.5 lb
8 x dips

Time = 11:19

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For time:
30 x 65 lb dumbbell rows (per arm)
30 x neutral pull-ups

Time = 10:29

Shoulders and lats

Dumbbell military press 5, 5, 5, 5, 5
30, 32.5, 32.5 (3.5), 35 (2), 32.5 (5)

Pull-ups with dumbbell 5, 5, 5, 5, 5
22.5, 25, 27.5 (4), 27.5 (3), 27.5 (3)

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RFT:
20 x chin-ups with 20 lb dumbbell
50 x push-press with 35 lb dumbbell

Time = 10:00

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Amrap 15:
8 x pull-ups
8 x true push-ups
8 x barbell push-press with 75 lb

Rounds = 6 plus 2 pull-ups

Olympic lifting

Deadlifts: 3, 3, 3, 3, 3
135, 145, 155, 160, 170

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Asap:
20 deadlifts @ 135 lb
20 sumo deadlifts @ 135 lb

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Grace: 30 x power clean and press (resting bar on rack at 2 holes) @ 95 lb

Time = 13:24

Crappy time, but the point of this exercise was to try and maintain good form throughout the routine.

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Crunches:
B/w - 12 reps
20 lb db - 12 reps
25 lb plate - 10 reps

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Plank on Swiss ball: 3 x 60 seconds with 60 seconds rest between rounds

Pushing

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

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

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

5 rounds + 1 bench press

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Amrap 10 power push press 80 lb barbell

Reps = 43

Upper body

Personal training with Paul

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Dumbbell shoulder press: 5, 5, 5, 5, 5
30, 35, 40, 40, 40 (4)

Chin-ups: 3, 3, 3, 3, 3
25, 30, 35, 40, 47

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4 x max reps
Military press 70 lb barbell (7, 6, 5, 4)
Chin-ups with 35 lb dumbbell (5, 3, 3, 3)

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6 rft:
5 push press - 37 lb dumbbells
8 b/w dips

Time = 11:46

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For time:
30 cable rows
30 neutral pull-ups

Time = 9:10

Olympic lifting

Hang clean: 3, 3, 3, 3, 3
105, 110, 115, 120 (2), 120 (1)

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Dumbbell snatch: 5, 5, 5, 5, 5 per arm
40, 42.5, 45, 50 (4), 5 (only 4 with left arm)

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Amrap 15: Clean and press 105 lb barbell
Rounds = 39

Shoulders and lats

Military barbell press: 5, 5, 5, 5, 5
65, 75, 80 (4.5), 80 (2.5), 85 (1.5)

Pull-ups with dumbbell: 3, 3, 3, 3, 3
25, 30, 32.5, 37.5 (2), 40 (2)

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30 bodyweight dips asap

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Amrap 15:
5 x push press 90 lb barbell
10 x chin-ups

Rounds = 6 plus 5 chin-ups

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Amrap 10: Neutral pull-ups
Reps = 46

Upper body

Training with Paul

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

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


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15 x bench press 115 lb

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Amrap 12:
5 push press 95 lb barbell
10 push-ups

Rounds = 7 + 4 push press

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5 rft:
5 pull-ups
10 inverted rows

Time = 7:30

Olympic lifting

Hang clean 3, 3, 3, 3, 3
105, 110, 115, 120 (2), 120 (1)

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Hang clean 90% 3RM (110 lb); 20 reps asap

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Amrap 15 clean and press @ 105 lb
Reps = 42