Metabolic Arm Progression, Incline Situps, Bench Press, Death By Chinups

Early afternoon

3 Rounds
Metabolic Arm Progression
15 Weighted Situps
Load 25

Death by Chinups
10 total rounds

Bench Press 3 X 20
Load 135


Workout comments: Feeling very tired today. Humidity is a killer. The northeast is supposed to get slammed by rain today and tomorrow.

Shoulder Press, Back Extension,

Shoulder Press 4 X 5
Load: 130

Back Extensions 4 X 15
Load: 35

Weighted Pullups 4 X 5
Load: 25

Wood Chop 4 X 10 (each side)
Load: 80

Workout comments: Shoulder presses felt pretty tough. Tough to gauge whether I should be reeling back with the way my shoulder has been feeling. I don't think I'll ever be able to obtain a true 1RM, but working them regularly could defintley help with pushups and swimming.

Bench Press, Back Extension, Wood Chop, Revised Angie

Early afternoon

Bench Press 10, 5, 5, 5, 5, 5
Loads: 105, 175, 205, 205, 205, 205

Back Extensions 4 X 10
Load: 25

Wood Chop-10 each side
Load: 80?

Angie
100 Pullups
100 Pushups
100 Situps

18:43

Early evening

25 minute swim. About 1150 m.

Workout comments: The bench press felt real good. My grip was pretty close as well. I think the metabolic arm progression has really been helping to strengthen my triceps. I've read this can often be a limiting factor in increasing bench press. I also read another interesting article on the crossfit journal about conjugate variation in terms of strength gains. The basic message of the article was that neural pathways often take much longer to recover than skeletal muscle does. However, by varying the exercise even in the slightest manner (adding resistance bands, bar thickness, hand/feet placement, etc) can put demands on entirely different neural pathways, than practicing the same exercise week after week. In addition, train week areas of the lift with smaller lifts to improve overall conditioning. For example, week hamstrings or glutes during the squat can be improved by working on good mornings.

Interesting thought. I wonder how they can scientifically test for this sort of thing, or if they practice one particular methodology, and then interpret the results accordingly.

Bench Press, Weighted Incline Situps, Metcon

Early afternoon

Bench Press 10, 5, 3, 3, 3, 3
Loads: 105, 175, 215, 225, 225, 225

Weighted Incline Situps 4 X 15
Load: 25
*Supersets

Performed one set of 15 kipping pullups after the first set.

Metcon

15 Pullups
15 Back Extensions
10 Push Presses-Uneven Load: 40 on one side, 30 on the other, 100 total.

10:36

Workout comments: Nothing to report. Measured body fat percent using hand held device in Spring House this past week. 17.1% . We'll see if that increases or decreases while wearing this boot.

Metabolic Arm Progression, Chinups, Pullups, Situps

Late Afternoon

4 Rounds

3 Pullups
3 Chinups
15 Situps
Metabolic Arm Progression
10 Knees to Elbows

Workout comments: The first three rounds were completed with a weighted vest (20#). The last round was done without one.

Shoulder Press, Chinups, Back Extensions, Metcon

Early afternoon

Shoulder Press 10, 5, 5, 5, 5, 5, 5
Loads: 60, 90, 120, 130, 130, 130, 130

Chinups 5 X 10

Back Extensions 5 X 15
*Supersets

Metcon
20 Incline Dumbbell Presses (#90)
10 Wood Chops (#80) each side

5:50

One legged squats 3 X 10
Load: 35, 35, 55

Metabolic Arm Progression, Pullups, Incline Situps

Early Afternoon

4 Rounds Untimed

15 Pullups

15 Weighted Incline Situps (25#)

Metabolic Arm Progression (all with Med Ball)
-5 One Arm Pushoffs
10 Crossover Pushups (5 each arm)
15 Close Grip Pushups
5 Depth Pushups

Workout comments: Performed the the first round of pullups as max strict pullups and ended up with 16. This was the test following the previous 10 days of the Military Pullups program. I'm satisfied with 16. I was hoping to break 20, but over 15 was a number I could live with. I'll try this again in a month or two and see if I can't get about 20. I'll have to test max kipping pullups soon and see where I end up.

Bench Press, Back Extensions, Metcon, Med Ball Pushups, Wood Chop,

Early afternoon

Bench Press 10, 5, 5, 5, 5, 5
Load: 105, 175, 205, 215, 215, 215, 215

Weighted Back Extensions 4 X 15
Load: 25
*Supersets

Metcon
5 Pseudo Muscle-Ups
10 Push Presses (100#)
15 Situps

7:58

Depth Jump Pushups (with med ball) 5, 10, 10, 10
Wood Chop, 10 both sides (185#) 20, 20, 20, 20

Shoulder Press, Wood Chop, Incline Bench Press, Back Extensions

Early afternoon

Shoulder Press 10, 5, 5, 5, 5, 5, 5
Loads: 60, 90, 120, 120, 120, 120, 120

Wood Chop 5 X 20 (10 each side)
*Supersets

Incline Dumbbell Bench Press 3 X 20
Load: 90

Back Extensions
3 X 15
*Supersets

Late afternoon

Military Pullup Workout

Supersets
Max Strict Pullups 11, 8, 7, 6, 6, 6, 6, 5, 6, 6
10 Bench Dips
20 Pushups
30 Crunches

~25 minutes

Workout comments: Nearing the end of the pullup regimen. I'll take a few days off from this and then retest myself on max strict pullups in a few days, probably on Wednesday. My max at the beginning of the program was 10 pullups. I'm hoping for 15+???

Bench Press, Push Press, Military Pullup Workout

Early afternoon

Strength

Bench Press 10, 5, 3, 3, 3, 3, 3
Loads: 105, 175, 205, 215, 215, 215, 215

Weighted Back Extensions 5 X 10
Load: 25
*Supersets

Dumbbell Push Presses 4 X 10
Load: 100

Strict Chinups 4 X 5
*Supersets

Early evening

Military Pullup Workout
Pyramid
Pullups 1, 2, 3, 4, 5, 6, 7, 6,...1
Pushups X 2
Situps X 5

Notes: I can defintely feel a difference in the pullups since a few weeks ago. I had attempted this pyramid once before and could not even make it past 5 pullups. I'm hoping I can smash that first benchmark of 10 in a week or so.

Military Pullups Workout

50 Ongoing Pullups throughout the night in small sets on the tree in my backyard. This is supposed to be a supplementary workout program but I haven't had much of a chance to get back to the gym lately.

Military Pullup Workout

I skipped yesterday's presciption of 50 ongoing pullups. I hope that doesn't affect my progress too much. Today was 10 supersets of the following:

Max Strict Pullups (10, 8, 7, 6, 6, 6, 6, 3, 6, 6) 64 total
10 Bench Dips
20 Pushups (mixed neutral and wide grip)
30 Situps (eventually switched to 10 situps and 20 crunches)

Started each superset on the 3-minute mark. 30 minutes total.

Military Pullup Workout

Odd days on this program involved alternating a superset scheme and a pyramid scheme. I performed the latter today.

Pullups 1, 2, 3, 4, 5, 6, 7, 6,...1
Pushups 2, 4, 6, 8, 10, 12, 14,...2
Situps 5, 10, 15,...

These exercises are performed with NO rest.

Shoulder Press, Weighted Incline Situps, Back Extensions, Incline Bench

Early afternoon

DB Shoulder Press 5 X 5
Loads: 100, 110, 120, 120, 120

Weighted Incline Situps 5 X 10
Load: 25
*Supersets

DB Incline Bench Press 3 X 20
Load: 90

Back Extensions 3 X 15
*Supersets

Military Pull-up Workout
Continuing this program...Even days call for 25-50 pullups done in one session or throughout the day in small sets. I did 50 today mixed throughout the normal workout, broken down into groups of 5. Since I only did half of the workout yesterday, I'll probably tack on another day at the end of the 10 days.

Nothing sore to report.

Bench Press, Miliary Pullup Workout

Early afternoon

Bench Press 10, 6, 5, 5, 5, 5
105, 175, 195, 195, 195, 195

Military Pullup Workout

10 Supersets (only did 5)
Max Pullups
5 Dips
20 Pushups
30 Situps

This took close to 20 minutes, and I was feeling pretty sore towards the end of this. I'll try and cut the reps in half next time and keep the total number of supersets the same.

About 3.5 hours of continous 3-man volleyball games after work. Not very cardiovasculary tiring, but you realize once you get home how much you work. Found this today on the web...seems pretty interesting...

Hooverball

Metcon, Hill repeats

Early afternoon

For Time:

15, 10, 5 reps of

DB Thrusters (2 X 50#)
KB Swings (#53)
Pullups

5:30

Short rest

1 mile warmup
2 X 3/4 mile hill repeats (treadmill) 7% grade
3 min rest between repeats

6:46, 7:23

Short cooldown

Trail Run

Normal loop in the Wissahickon, starting and ending at Northwestern Drive and crossing over at the Valley Green Inn. It felt slow and arduous, which was confirmed by my watch at the end. Still it was fun to be back out there.

1:01 gave me about 6 miles.

Cleans, Push Press, Short Run

Cleans 3 X 10
120#

Push Press 3 x 10
120#
*Supersets

Short 5K run with Paul and Chris R. Mostly hilly with short trails mixed in.

800m Repeats

A very hot and scorching day today, temperatures probably reaching 95+ in the sun. The thermometer in my car read 101F when we finished. I hope that's not accurate. A few people from work make it a regular habit to run 800m repeats on Thursdays on a stretch of road called Flat Rd. No it's not a joke. Ironically, there is a slight increase in grade directly in the middle portion, right where both directions end. Here's the breakdown:

2:57
2:53
2:54
3:06

I definitely pulled back during the last repeat, thinking I was saving myself for the final hill. Unfortuntately, I found myself too far back off my pace coming around the first turn, and the deficit was just too much to make up in the final minute. I'm sure my legs will be feeling this later.

Rest Day, Golf

Nothing strenuous today, just 3 hours of golf or so with my dad. Soon we'll have to start walking these courses to make it more difficult.