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.

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

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.

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.