Early afternoon
Strength
Deadlift 5, 4, 2, 2, 7 X 2
Load: 170, 210, 245, 280, 300X7
Pullups 5 X 10
Press 5 X 3
Load: 120, 140, 140, 150, 150
Dips 3 X 10
Late afternoon
Fell short on mileage yesterday so today was just an attempt to log some easy ones. I realized that I can stretch together a nice 2-3 miles on grass through Conshohocken, so long as I can slip past any police that might catch me trespassing on public property. I can always slip in a pair of ear buds and claim I didn't hear them yelling at me. There is a pretty challenging hill that runs underneath some power lines, steep enough that I had to walk near the stop. And not because I was winded but because I started spinning my wheels on the gravel and losing my footing.
4.5 miles in 46 minutes
Strength comments: The deadlifts felt heavy but not unbearable. First lift always felt tougher than the second lift, which is weird. I guess I let my hips settle in a bit more on the second lift and focus more on using my legs.
Showing posts with label Pullups. Show all posts
Showing posts with label Pullups. Show all posts
Wednesday, April 13, 2011
Friday, February 25, 2011
Strength, Aegon loop
Pullups 10, 13, 8, 10 (assisted)
Squats 4 X 5
Load: 195
Dumbbell Presses 4 X 5
Load: 110
Headed out with Paul R. today on an Aegon loop. On the way over to the fitness center it seemed as though the weather was breaking and we would have a dry, 60 degree run. All that changed in the span of 15 minutes. A little drizzle was falling as we walked out the door, which quickly progressed into a downpour. On the way down the GVP and only flat road, the 40+ MPH wind and rain was right in our faces and I quickly learned how to run while staring straight down at my feet. This went on for about a mile, before we turned off Flat Rd. Miraculously, the wind and rain abated and we were left with the puddles and curb streams as the only remnants of the rain.
I've never been through the Aegon corporate park before. It looks like a building from the 70s. Tough to say what actually contributed to that assumption: maybe it was the dark wood siding combined with the dark green pine trees and the soft brown of dead pine needles. The site closed down and the parking lot was empty, but there is nice route that winds all the way around the perimeter. At one point I noticed a few beer cans and Paul mentioned that he had made his way off the trail and into the parking lot only to stumble across a car rocking back and forth on its axles. Seems like Aegon is now the place to party.
My legs were feeling pretty sore from yesterday, having to run in my Asics Cumulus from about 2 years ago (my other pair were soaked in the recent rain). Had to run in them again today, but my legs felt a bit looser than this morning. Hopefully they won't be too sore tonight.
About 4 miles in 32 minutes.
Squats 4 X 5
Load: 195
Dumbbell Presses 4 X 5
Load: 110
Headed out with Paul R. today on an Aegon loop. On the way over to the fitness center it seemed as though the weather was breaking and we would have a dry, 60 degree run. All that changed in the span of 15 minutes. A little drizzle was falling as we walked out the door, which quickly progressed into a downpour. On the way down the GVP and only flat road, the 40+ MPH wind and rain was right in our faces and I quickly learned how to run while staring straight down at my feet. This went on for about a mile, before we turned off Flat Rd. Miraculously, the wind and rain abated and we were left with the puddles and curb streams as the only remnants of the rain.
I've never been through the Aegon corporate park before. It looks like a building from the 70s. Tough to say what actually contributed to that assumption: maybe it was the dark wood siding combined with the dark green pine trees and the soft brown of dead pine needles. The site closed down and the parking lot was empty, but there is nice route that winds all the way around the perimeter. At one point I noticed a few beer cans and Paul mentioned that he had made his way off the trail and into the parking lot only to stumble across a car rocking back and forth on its axles. Seems like Aegon is now the place to party.
My legs were feeling pretty sore from yesterday, having to run in my Asics Cumulus from about 2 years ago (my other pair were soaked in the recent rain). Had to run in them again today, but my legs felt a bit looser than this morning. Hopefully they won't be too sore tonight.
About 4 miles in 32 minutes.
Tuesday, February 22, 2011
Pullups 9, 13, 9, 9, 8
Thrusters 4 X 5
Load: 120, 140, 140, 140
4 X 800 meter intervals, 400m rest (treadmill)
3:00 for all
Late Evening
About an hour of basketball. Started feeling frustrated with the lack of "team" play and the quality of the referees. Came to the stark realization that it would be better to enjoy the time for what it is rather than expecting others to elevate themselves. Still, it's tough to play in a game where the whistle is blowing every 30 seconds and you know you're team could be so much better if they trusted each other.
Workout comments: I'm not understanding the final set of pullups. I haven't done pullups since last Wednesday and took nearly 4 days off from any exercise whatsoever. Might be the structure of the pullup bar I'm using. I might be moving my body too far away from the bar during the pullup. Or I might be doing too few reps before a hanging rest and then completing the rest of the pullups. Doesn't make any sense. Next time I might try to avoid a superset, even if it does work complementary muscle groups.
Thrusters 4 X 5
Load: 120, 140, 140, 140
4 X 800 meter intervals, 400m rest (treadmill)
3:00 for all
Late Evening
About an hour of basketball. Started feeling frustrated with the lack of "team" play and the quality of the referees. Came to the stark realization that it would be better to enjoy the time for what it is rather than expecting others to elevate themselves. Still, it's tough to play in a game where the whistle is blowing every 30 seconds and you know you're team could be so much better if they trusted each other.
Workout comments: I'm not understanding the final set of pullups. I haven't done pullups since last Wednesday and took nearly 4 days off from any exercise whatsoever. Might be the structure of the pullup bar I'm using. I might be moving my body too far away from the bar during the pullup. Or I might be doing too few reps before a hanging rest and then completing the rest of the pullups. Doesn't make any sense. Next time I might try to avoid a superset, even if it does work complementary muscle groups.
Wednesday, February 16, 2011
Strength, Basketball
Early afternoon
Pullups 9, 12, 9, 9, 11
Dumbbell Presses 4 X 5
Load: 110, 120, 130, 130
Cleans 4 X 3
Load: 140, 150, 150, 160
Incline Situps 4 X 15
Evening
Basketball. Two days, two wins. Played pretty well. Although we finally had a few subs during the game so everyone could stay pretty fresh.
Workout comments: I don't know what it is. A few months back I remember being able to easily do 4 X 10 pullups or chinups. Since starting this 50 pullups program, I've seen some improvement, but it also seems like I'm struggling with every set. I'll see how the next test goes before making a decision, but it has me stumped.
Presses were tough, but I haven't really done them in a while. I imagine the high reps I was able to do in HSPU were because of all the bench pressing I was doing. Not sure if I want to get back into this fully or not, but I guess at least once a week for each exercise is good enough for now.
Pullups 9, 12, 9, 9, 11
Dumbbell Presses 4 X 5
Load: 110, 120, 130, 130
Cleans 4 X 3
Load: 140, 150, 150, 160
Incline Situps 4 X 15
Evening
Basketball. Two days, two wins. Played pretty well. Although we finally had a few subs during the game so everyone could stay pretty fresh.
Workout comments: I don't know what it is. A few months back I remember being able to easily do 4 X 10 pullups or chinups. Since starting this 50 pullups program, I've seen some improvement, but it also seems like I'm struggling with every set. I'll see how the next test goes before making a decision, but it has me stumped.
Presses were tough, but I haven't really done them in a while. I imagine the high reps I was able to do in HSPU were because of all the bench pressing I was doing. Not sure if I want to get back into this fully or not, but I guess at least once a week for each exercise is good enough for now.
Monday, February 14, 2011
Strength, Uphill walking
Pullups 8, 11, 8, 8, 10
Squats 5 X 3
Load: 195, 215, 225, 225, 235
Cleans 4 X 3
Load: 140
Bench Press 5533
Load: 175, 195, 205, 215
Uphill Walking 20 minutes total
10 min @ 10% grade
5 min @ 12%
5 min @ 14%
Workout comments: Mondays are always a groggy day for me. I started to loosen up as the morning progressed, but still felt sluggish during the workout. Bench press felt tough towards the end and squats were also feeling difficult. I've been noticing some twinge in my left shoulder again. Feels like a tight muscle that might need to be worked out over the course of the next week or so.
Sleep: 7 hours
Squats 5 X 3
Load: 195, 215, 225, 225, 235
Cleans 4 X 3
Load: 140
Bench Press 5533
Load: 175, 195, 205, 215
Uphill Walking 20 minutes total
10 min @ 10% grade
5 min @ 12%
5 min @ 14%
Workout comments: Mondays are always a groggy day for me. I started to loosen up as the morning progressed, but still felt sluggish during the workout. Bench press felt tough towards the end and squats were also feeling difficult. I've been noticing some twinge in my left shoulder again. Feels like a tight muscle that might need to be worked out over the course of the next week or so.
Sleep: 7 hours
Friday, February 11, 2011
Early morning
Farmer's Walk 65#
Squats
OH Lunges 35#
Situps
Pullups/Assisted Pullups, Body Rows
Burpees
Workout comments: Each pair of exercises was done in 45s intervals continuously for the 4.5 minutes. Any faults on the Farmer's Walk resulted in 4 negative pushups. No real way to keep track of the reps in each set.
Farmer's Walk 65#
Squats
OH Lunges 35#
Situps
Pullups/Assisted Pullups, Body Rows
Burpees
Workout comments: Each pair of exercises was done in 45s intervals continuously for the 4.5 minutes. Any faults on the Farmer's Walk resulted in 4 negative pushups. No real way to keep track of the reps in each set.
Tuesday, February 8, 2011
Pullup Test, Cleans, Hill Intervals
Early afternoon
WU: 1 mile easy on the treadmill after some light foam roller work on my back.
Max pullup test: 16
Cleans 4 X 3
Load: 140
Incline Situps 4 X 15
Another 0.5 miles on the treadmill before
(30:20) X 12
30s on, 20s off all out efforts
Incline set to 12% grade.
Evening
Basketball game with the work league at Germantown academy. I think last week I played without the ankle brace (because I forgot it) and my ankle seemed just fine. I'd like to start playing more without it but I'll leave it on for a few more weeks during games just for safety's sake. We ended up losing by three points at the end, but it was actually a good game and the team we were playing has a tendency to put up a lot of points. The game had a sloppy feel to it while playing, but looking back it was probably much better than I thought. I think I just need to learn to be more positive during the game.
Workout comments: First interval was done at 6:45 pace, second at 7:00, third at 7:30, before finally settling on 8:00 pace for the rest. It was surprisingly difficult to maintain. I was bent over gasping for air after each interval. The pullup test was what I expected. The last rep was questionable but I gave myself the benefit of the doubt. Still an improvement over the 12 pullups I did to start the cycle off. However, I think the biggest factor is mental preparation. Visualizing a goal from the beginning makes it much more attainable than going at it blindly. Conversely, if you set your goal too low, it becomes much more difficult to surpass it. I guess the only answer is too always set your goals too high. You may never reach them, but you'll always be improving.
Body: My calves were still a little sore this morning, but it quickly dissipated through the morning and during the warmup. No soreness after the workout.
Nutrition: Whey protein shake at breakfast and following the workout. Fish oil and a multivitamin in the morning. Pretty good overall.
Sleep: About 7 hours. Gotta an exam this week so the sleep will probably get shorter and shorter.
WU: 1 mile easy on the treadmill after some light foam roller work on my back.
Max pullup test: 16
Cleans 4 X 3
Load: 140
Incline Situps 4 X 15
Another 0.5 miles on the treadmill before
(30:20) X 12
30s on, 20s off all out efforts
Incline set to 12% grade.
Evening
Basketball game with the work league at Germantown academy. I think last week I played without the ankle brace (because I forgot it) and my ankle seemed just fine. I'd like to start playing more without it but I'll leave it on for a few more weeks during games just for safety's sake. We ended up losing by three points at the end, but it was actually a good game and the team we were playing has a tendency to put up a lot of points. The game had a sloppy feel to it while playing, but looking back it was probably much better than I thought. I think I just need to learn to be more positive during the game.
Workout comments: First interval was done at 6:45 pace, second at 7:00, third at 7:30, before finally settling on 8:00 pace for the rest. It was surprisingly difficult to maintain. I was bent over gasping for air after each interval. The pullup test was what I expected. The last rep was questionable but I gave myself the benefit of the doubt. Still an improvement over the 12 pullups I did to start the cycle off. However, I think the biggest factor is mental preparation. Visualizing a goal from the beginning makes it much more attainable than going at it blindly. Conversely, if you set your goal too low, it becomes much more difficult to surpass it. I guess the only answer is too always set your goals too high. You may never reach them, but you'll always be improving.
Body: My calves were still a little sore this morning, but it quickly dissipated through the morning and during the warmup. No soreness after the workout.
Nutrition: Whey protein shake at breakfast and following the workout. Fish oil and a multivitamin in the morning. Pretty good overall.
Sleep: About 7 hours. Gotta an exam this week so the sleep will probably get shorter and shorter.
Wednesday, February 2, 2011
Strength
Pullups 9, 11, 9, 9, 11
Bench Press 55333
Load: 195
*Last three sets were similar to a box squat. I let the bar rest momentarily on the safety rack before beginning the push. Definitely harder to do this way.
Deadlift 4 X 3
Load: 210, 270, 285, 300
Weighted Step Ups 4 X 20
Load: 45
Incline Situps 4 X 15
Workout comments: Deadlift felt great. Pullups and bench did not. And I don't think it was because of the supersets. They felt sluggish from the beginning. At least I hit all required reps on the pullups, although the last rep of the last set was a little gray. I was intending to do a few miles of running on a constant incline, but time got the best of me and I had to bail. Several night classes per week are starting to take effect and I haven't even had any exams yet.
Sleep: About 8 hours
Body: No soreness to speak of this morning, although I was expecting something from the intervals yesterday.
Bench Press 55333
Load: 195
*Last three sets were similar to a box squat. I let the bar rest momentarily on the safety rack before beginning the push. Definitely harder to do this way.
Deadlift 4 X 3
Load: 210, 270, 285, 300
Weighted Step Ups 4 X 20
Load: 45
Incline Situps 4 X 15
Workout comments: Deadlift felt great. Pullups and bench did not. And I don't think it was because of the supersets. They felt sluggish from the beginning. At least I hit all required reps on the pullups, although the last rep of the last set was a little gray. I was intending to do a few miles of running on a constant incline, but time got the best of me and I had to bail. Several night classes per week are starting to take effect and I haven't even had any exams yet.
Sleep: About 8 hours
Body: No soreness to speak of this morning, although I was expecting something from the intervals yesterday.
Monday, January 31, 2011
Strength, Uphill walk
Early afternoon
Pullups 8, 11, 8, 8, 11
Squats 5 X 3
Load: 195, 235, 235, 235, 235
Clean and Jerk 4 X 3
Load: 120, 140, 160, 160
Incline Situps 4 X 15
Uphill treadmill walk 1 mile @ 10% grade
17:22
Workout comments: Again feeling very tired and sluggish. Aspirations of a metcon quickly disintegrated.
Body: My left shoulder has been feeling twinging recently and I can't figure out why. I didn't do much shoulder work last week and don't remember hurting it during basketball or anywhere else. It's not a painful thing, just a weird sensation. The pullups were not a struggle to complete with this issue.
My knee has been feeling much better in the morning, which I think is a pretty good sign. Usually my injuries are pretty stiff in the morning. I'm convinced that this one pair of dress shoes I own has been contributing to both knee and ankle aggravation. Each time I wear them, both injuries tend to flare up. I got rid of them today.
Sleep: About 8 hours.
Pullups 8, 11, 8, 8, 11
Squats 5 X 3
Load: 195, 235, 235, 235, 235
Clean and Jerk 4 X 3
Load: 120, 140, 160, 160
Incline Situps 4 X 15
Uphill treadmill walk 1 mile @ 10% grade
17:22
Workout comments: Again feeling very tired and sluggish. Aspirations of a metcon quickly disintegrated.
Body: My left shoulder has been feeling twinging recently and I can't figure out why. I didn't do much shoulder work last week and don't remember hurting it during basketball or anywhere else. It's not a painful thing, just a weird sensation. The pullups were not a struggle to complete with this issue.
My knee has been feeling much better in the morning, which I think is a pretty good sign. Usually my injuries are pretty stiff in the morning. I'm convinced that this one pair of dress shoes I own has been contributing to both knee and ankle aggravation. Each time I wear them, both injuries tend to flare up. I got rid of them today.
Sleep: About 8 hours.
Thursday, January 27, 2011
Strength
Early afternoon
Pullups 7, 10, 7, 7, 11 (max)
Front Squat 8 X 2
135, 145, 155, 175, 175, 195, 195, 205
Deadlift 4 X 3
225, 275, 275, 275
Calf Raises 4 X 10
Situps 4 X 25
Bench Press 3, 3, 5, 5
Load: 185#
Weighted Reverse Lunges
70, 90, 90, 100
Workout comments: Front squats felt pretty good. I can definitely start thinking about going heavier. The pullups felt pretty good as well. I think using a thin bar is making all the difference. I'm hoping after this cycle is done I can hit at least 16 consecutive pullups.
Nutrition: Pretty good. Protein in the morning and post-workout.
Sleep: About 8.5 hours
Pullups 7, 10, 7, 7, 11 (max)
Front Squat 8 X 2
135, 145, 155, 175, 175, 195, 195, 205
Deadlift 4 X 3
225, 275, 275, 275
Calf Raises 4 X 10
Situps 4 X 25
Bench Press 3, 3, 5, 5
Load: 185#
Weighted Reverse Lunges
70, 90, 90, 100
Workout comments: Front squats felt pretty good. I can definitely start thinking about going heavier. The pullups felt pretty good as well. I think using a thin bar is making all the difference. I'm hoping after this cycle is done I can hit at least 16 consecutive pullups.
Nutrition: Pretty good. Protein in the morning and post-workout.
Sleep: About 8.5 hours
Monday, January 24, 2011
Strength, Tabatta Bike
Early afternoon
Pullups 7, 10, 6, 6, 10
Squat 5 X 3
Load: 195, 215, 225, 235, 245
Clean and Jerk 8 X 2
Load: 120, 130, 140, 140, 150, 150, 160, 170
Weighted Reverse Lunge 3 X 10
Load: 80, 90, 100
Dumbbell Press 3 X 5
Load: 55, 55, 65
5 minute WU and CD
Tabatta Bike
Workout comments: Cleans felt pretty good today. Starting with lower weight and gradually working up to heavier weights builds confidence in form. Squats felt tough but not overly strenuous. I'm keeping with a lighter lifting regiment at least for another week to make sure my knee is OK.
Body: Some soreness in my knee, otherwise all OK.
Sleep: About 7.5 hours.
Pullups 7, 10, 6, 6, 10
Squat 5 X 3
Load: 195, 215, 225, 235, 245
Clean and Jerk 8 X 2
Load: 120, 130, 140, 140, 150, 150, 160, 170
Weighted Reverse Lunge 3 X 10
Load: 80, 90, 100
Dumbbell Press 3 X 5
Load: 55, 55, 65
5 minute WU and CD
Tabatta Bike
Workout comments: Cleans felt pretty good today. Starting with lower weight and gradually working up to heavier weights builds confidence in form. Squats felt tough but not overly strenuous. I'm keeping with a lighter lifting regiment at least for another week to make sure my knee is OK.
Body: Some soreness in my knee, otherwise all OK.
Sleep: About 7.5 hours.
Tuesday, January 18, 2011
Light Weights, Basketball
Early afternoon
Pullups
6, 9, 6, 6, 9
Bench Press 5, 3, 5, 5, 5
Load: 205, 205, 175, 175, 175
Thrusters 4 X 7
Load: 120
Situps 4 X 20
Late Evening
Basketball
Our work team took on the Sweetness, a team from McNeil who apparently knows how to recruit people over 6' 3". We only trailed by a few points for the majority of the game and lost only by 6 points, but the deficit seemed much greater than that. We need more structure on offense.
Workout comments: The soreness in my knee all but disappeared in the late afternoon today and I decided to play in the game. I had minimal soreness afterwards so it wasn't a bad decision. Registration opened today for the North Face Endurance Challenge at Bear Mountain, NY. I signed up for the 50K last year, but had to drop out because of the ankle injury. The race is only open to 350 participants, but it doesn't seem to be selling out fast. It's only a week or two after the Tough Mudder, which might serve as a great practice race. Broad Street is mingled in there as well. It would be a hard month of racing.
Pullups
6, 9, 6, 6, 9
Bench Press 5, 3, 5, 5, 5
Load: 205, 205, 175, 175, 175
Thrusters 4 X 7
Load: 120
Situps 4 X 20
Late Evening
Basketball
Our work team took on the Sweetness, a team from McNeil who apparently knows how to recruit people over 6' 3". We only trailed by a few points for the majority of the game and lost only by 6 points, but the deficit seemed much greater than that. We need more structure on offense.
Workout comments: The soreness in my knee all but disappeared in the late afternoon today and I decided to play in the game. I had minimal soreness afterwards so it wasn't a bad decision. Registration opened today for the North Face Endurance Challenge at Bear Mountain, NY. I signed up for the 50K last year, but had to drop out because of the ankle injury. The race is only open to 350 participants, but it doesn't seem to be selling out fast. It's only a week or two after the Tough Mudder, which might serve as a great practice race. Broad Street is mingled in there as well. It would be a hard month of racing.
Friday, January 14, 2011
Strength, Short Metcon
Early afternoon
Pullups 6, 8, 6, 6, 10
Deadlift 5 X 3
Load: 210, 260, 260, 280, 300
Power Clean and Jerk 5 X 3
Load: 140, 160, 160, 160, 160
Incline Weighted Situps 5 X 10
Load: 25
Back Squats 5 X 2 X 235
On the minute
Metcon
3 Rounds for Time:
20 DUs
20 Jumping Lunges
20 Box Jumps 18in
Round 1: 1:28
Round 2: 1:58
Round 3: 1:53
Total: 5:19
Workout comments: I felt extremely sluggish this morning, a combination of a restless night's sleep combined with soreness in upper and lower body. This should not be the case, since all I did yesterday was a light run with short sprinting sets. I'm going to try some supplements over the next few weeks to see if this can alleviate the soreness and aid recovery time. Being sore all the time takes away from the feeling of fitness you're supposed to get from exercise.
Pullups 6, 8, 6, 6, 10
Deadlift 5 X 3
Load: 210, 260, 260, 280, 300
Power Clean and Jerk 5 X 3
Load: 140, 160, 160, 160, 160
Incline Weighted Situps 5 X 10
Load: 25
Back Squats 5 X 2 X 235
On the minute
Metcon
3 Rounds for Time:
20 DUs
20 Jumping Lunges
20 Box Jumps 18in
Round 1: 1:28
Round 2: 1:58
Round 3: 1:53
Total: 5:19
Workout comments: I felt extremely sluggish this morning, a combination of a restless night's sleep combined with soreness in upper and lower body. This should not be the case, since all I did yesterday was a light run with short sprinting sets. I'm going to try some supplements over the next few weeks to see if this can alleviate the soreness and aid recovery time. Being sore all the time takes away from the feeling of fitness you're supposed to get from exercise.
Tuesday, December 21, 2010
Strength, Run, Basketball
Early afternoon
Pullups 10, 9, 8, 7, 6, 6, 7, 8, 9, 10
About 3 minutes rest between each set. Only broke the last set of 10.
Front Squat 5 X 3
185, 205, 205, 205, 205
Power Cleans 5 X 3
Load: 155
Skills:
Calf Raises 5 X 10
Run 2 miles on the treadmill in about 18 minutes.
Evening
Basketball for about 1 hour 40 minutes. This was continuous full court, probably about 5 games with no rest. Of course this happens to be the week before a closed gym so that fitness goes right out the door.
Workout comments: I spent some time after basketball rolling around the taped double lacrosse balls on my upper back muscles. It was amazing to feel the tension just release after about 10 minutes. If you can make it through the first 2-3 minutes of intense pain, it soon leads to nirvana. I would recommend something like this every night. A few more minutes working out the kinks in my calves using the foam roller and I was off to bed.
Pullups 10, 9, 8, 7, 6, 6, 7, 8, 9, 10
About 3 minutes rest between each set. Only broke the last set of 10.
Front Squat 5 X 3
185, 205, 205, 205, 205
Power Cleans 5 X 3
Load: 155
Skills:
Calf Raises 5 X 10
Run 2 miles on the treadmill in about 18 minutes.
Evening
Basketball for about 1 hour 40 minutes. This was continuous full court, probably about 5 games with no rest. Of course this happens to be the week before a closed gym so that fitness goes right out the door.
Workout comments: I spent some time after basketball rolling around the taped double lacrosse balls on my upper back muscles. It was amazing to feel the tension just release after about 10 minutes. If you can make it through the first 2-3 minutes of intense pain, it soon leads to nirvana. I would recommend something like this every night. A few more minutes working out the kinks in my calves using the foam roller and I was off to bed.
Thursday, December 9, 2010
Bench Press, Wood Chop, Metcon
Late afternoon
Bench Press 5 X 5
Load: 205
Wood Chop 5 X 10
Load: 245
Attempted two rounds of an exercise to improve jumping ability. Resembled the SHDP but included an extra shrug and elevation up to toes. Did not feel comfortable or natural. Maybe I'm doing it wrong.
Pullups 2 X max
9, 7
Metcon
12 Deadlifts (260)
30 Double Unders
6 Deadlifts
20 Double Unders
3 Deadlifts
10 Double Unders
3:56
Workout comments: I full expect my lower back to be sore from the deadlifts tomorrow. I couldn't manage any pullups today so quit after 2 rounds. Figured I would give them a rest. Looking to get a long run in this weekend.
The tough mudder (toughmudder.com) is coming up in April and looks to be a pretty cool course. Even though they boast a "no results posted" attitude. The top 5% of all finishers are invited to the championships, which is a 48 hour endurance race. Seems pretty cool.
Bench Press 5 X 5
Load: 205
Wood Chop 5 X 10
Load: 245
Attempted two rounds of an exercise to improve jumping ability. Resembled the SHDP but included an extra shrug and elevation up to toes. Did not feel comfortable or natural. Maybe I'm doing it wrong.
Pullups 2 X max
9, 7
Metcon
12 Deadlifts (260)
30 Double Unders
6 Deadlifts
20 Double Unders
3 Deadlifts
10 Double Unders
3:56
Workout comments: I full expect my lower back to be sore from the deadlifts tomorrow. I couldn't manage any pullups today so quit after 2 rounds. Figured I would give them a rest. Looking to get a long run in this weekend.
The tough mudder (toughmudder.com) is coming up in April and looks to be a pretty cool course. Even though they boast a "no results posted" attitude. The top 5% of all finishers are invited to the championships, which is a 48 hour endurance race. Seems pretty cool.
Monday, November 29, 2010
Strength, Short Run
Late afternoon
HSPUs 4 X max reps
10, 10, 8, 6
Strict pullups 4 X 10
*Supersets
Power clean and jerk 4 X 3
140, 150, 150, 160
Wood Chop 4 X 10
230
*Supersets
3 mile run
27:00
Workout comments: The HSPUs continue to improve. I'm shooting for a goal of 20 unbroken HSPUs by the end of the year. Maybe it's time to try one of those military push push workouts. Seemed to work pretty well for the pullups.
The power cleans were a little difficult, especially when tacking on the jerk. But not impossible. Amazing how fast olympic movements leave you feeling significantly less sore than power lifting movements.
HSPUs 4 X max reps
10, 10, 8, 6
Strict pullups 4 X 10
*Supersets
Power clean and jerk 4 X 3
140, 150, 150, 160
Wood Chop 4 X 10
230
*Supersets
3 mile run
27:00
Workout comments: The HSPUs continue to improve. I'm shooting for a goal of 20 unbroken HSPUs by the end of the year. Maybe it's time to try one of those military push push workouts. Seemed to work pretty well for the pullups.
The power cleans were a little difficult, especially when tacking on the jerk. But not impossible. Amazing how fast olympic movements leave you feeling significantly less sore than power lifting movements.
Tuesday, November 23, 2010
Strength, Two Metcons
Early afternoon
Strength
Deadlift 4 X 5
Load: 260
Incline Dumbbell Bench Press 10, 10, 5, 5
Load: 110, 130, 130, 130
Pullups 4 X 10
Sets of pullups were spread throughout the workout
Metcon
50 walking lunges
21 Push Press (80) 21 Pushups
Repeat this round with 18, 15, 12, 9, 6, 3 (50 walking lunges between each round)
17:14
5 rounds
15 second plank hold
AMRAP situps 30 seconds
30 seconds rest
Total situps across 5 rounds: 96
Strength
Deadlift 4 X 5
Load: 260
Incline Dumbbell Bench Press 10, 10, 5, 5
Load: 110, 130, 130, 130
Pullups 4 X 10
Sets of pullups were spread throughout the workout
Metcon
50 walking lunges
21 Push Press (80) 21 Pushups
Repeat this round with 18, 15, 12, 9, 6, 3 (50 walking lunges between each round)
17:14
5 rounds
15 second plank hold
AMRAP situps 30 seconds
30 seconds rest
Total situps across 5 rounds: 96
Wednesday, November 17, 2010
Bench Press, Wood Chop, Squats, Pullups
Early afternoon
Bench Press 5 X 5
Load: 205
Wood Chop 5 X 10
Load: 245
*Supersets
Squats 10 X 2
Load: 195
Pullups 10 X 4
Mix between regular and neutral grip
Workout comments: Nothing to report. Nothing felt too sore after yesterday, but I did sleep for about 9.5 hours.
Bench Press 5 X 5
Load: 205
Wood Chop 5 X 10
Load: 245
*Supersets
Squats 10 X 2
Load: 195
Pullups 10 X 4
Mix between regular and neutral grip
Workout comments: Nothing to report. Nothing felt too sore after yesterday, but I did sleep for about 9.5 hours.
Strength, Short Trail Run
Early afternoon
Bench Press 5 X 5
Load: 195
Wood Chop 5 X 10 each side
Load: 245
*Supersets
Squats 10 X 2
Load: About 220
Pullups 10 X 2
* Supersets. I alternated between neutral and normal grips pullups.
Late afternoon
Short trail run in the Wissahickon. The effect of daylight savings time is finally taking its effect, although the weather is slow to catch up. I can still run in shorts and and t-shirt. But the light is waning and soon I'll need a headlamp if I want to continue these after-work runs. I have to leave the headphones at home, because running the last hours of daylight is usually a guarantee of making your way across a few deer. They must be so used to people at this point that they don't move until you are right on them, and running on the trails requires more concentration on your foot placement then what's 50 yards ahead. I'm lucky if it's just a doe, but today they were accompanied by a pretty large stag. The last time I came across one of these, it had a small fawn with it and started chasing me down Forbidden Drive. By the time I knew what happened, they were bounding off through the trees, and the snapping branches is what caught my attention in the first place. Still pretty amazing that you can find a place like this in a large city.
Unknown distance in about 32 minutes.
Bench Press 5 X 5
Load: 195
Wood Chop 5 X 10 each side
Load: 245
*Supersets
Squats 10 X 2
Load: About 220
Pullups 10 X 2
* Supersets. I alternated between neutral and normal grips pullups.
Late afternoon
Short trail run in the Wissahickon. The effect of daylight savings time is finally taking its effect, although the weather is slow to catch up. I can still run in shorts and and t-shirt. But the light is waning and soon I'll need a headlamp if I want to continue these after-work runs. I have to leave the headphones at home, because running the last hours of daylight is usually a guarantee of making your way across a few deer. They must be so used to people at this point that they don't move until you are right on them, and running on the trails requires more concentration on your foot placement then what's 50 yards ahead. I'm lucky if it's just a doe, but today they were accompanied by a pretty large stag. The last time I came across one of these, it had a small fawn with it and started chasing me down Forbidden Drive. By the time I knew what happened, they were bounding off through the trees, and the snapping branches is what caught my attention in the first place. Still pretty amazing that you can find a place like this in a large city.
Unknown distance in about 32 minutes.
Tuesday, November 16, 2010
Metcon
Early afternoon
1, 2...10 rep rounds of the following:
Push Press 100
Pushups
Front Squats 100
Double Unders
Power Cleans
Situps
Box Jumps
KB Swings 50
Pullups
Burpees
Workout comments: I didn't make it through to the 10th round. The 9th round took me close to 8 minutes to finish, and I was already at 38:30. I had a huge pile of sweat and aching hamstrings to show for it. Extremely tough workout to finish. Maybe a future goal of finishing in under 30 minutes? The pullups were also strict.
1, 2...10 rep rounds of the following:
Push Press 100
Pushups
Front Squats 100
Double Unders
Power Cleans
Situps
Box Jumps
KB Swings 50
Pullups
Burpees
Workout comments: I didn't make it through to the 10th round. The 9th round took me close to 8 minutes to finish, and I was already at 38:30. I had a huge pile of sweat and aching hamstrings to show for it. Extremely tough workout to finish. Maybe a future goal of finishing in under 30 minutes? The pullups were also strict.
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