Bench Press 5, 4, 2, 2, 1, 5X3
Load: 125, 155, 175, 185, 195, 210, 200, 200, 200, 200
Thrusters 3 x 5
Load: 120
Dips 3 X 10
Dumbbell curls 3 X 10
25lb
Chinups X 40
Workout comments: I'm pretty sore in the abs and hamstrings this morning. Walking around bit seems to loosen things up. I've fallen off my original intention of keeping my strength training up. I would normally have included squats today, but there is the final week of the Crossfit Open and the AOR this weekend. Honestly, I don't feel like being sore all week either, since it's going to be the highest volume of running to date as well. Plan for the week is to try and include as much protein as possible (both whey and natural) to keep muscle breakdown as minimal as possible. I will also attempt this weekend to see if it helps cut down on muscle soreness, both during and after the long run.
Showing posts with label Bench Press. Show all posts
Showing posts with label Bench Press. Show all posts
Monday, April 25, 2011
Wednesday, April 13, 2011
Strength, Run
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.
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.
Monday, April 4, 2011
Strength
Squat 5, 4, 2, 2, 2, 12X2
Load: 145, 175, 200, 230, 230, 245X2, 240X10
Chinups X 50
Bench: 5, 4, 2, 2, 1, 5X2
Load: 135, 145, 175, 185, 195, 210X5
Dips 3 X 10
Workout comments: My abs are definitely the most sore they have ever been today and yesterday. I could hardly stand up yesterday without wincing. What was it from the Open that did that to me? The workout today was brutal and I think I came to the realization that max gains in any weightlifting program will never coincide with endurance training. There is simply too much muscle soreness following these tougher weight sessions and it makes running miserable for days on end. I know took off last week from heavy weights, but that's just my opinion. I wanted to keep up with this program at least through the 50K and see how my body reacts to the longer distance, so maybe I'll keep it up at least for this cycle.
On the other hand, the bench press was equally as difficult, but I didn't detect any of the early symptoms of soreness as I did with my legs.
Load: 145, 175, 200, 230, 230, 245X2, 240X10
Chinups X 50
Bench: 5, 4, 2, 2, 1, 5X2
Load: 135, 145, 175, 185, 195, 210X5
Dips 3 X 10
Workout comments: My abs are definitely the most sore they have ever been today and yesterday. I could hardly stand up yesterday without wincing. What was it from the Open that did that to me? The workout today was brutal and I think I came to the realization that max gains in any weightlifting program will never coincide with endurance training. There is simply too much muscle soreness following these tougher weight sessions and it makes running miserable for days on end. I know took off last week from heavy weights, but that's just my opinion. I wanted to keep up with this program at least through the 50K and see how my body reacts to the longer distance, so maybe I'll keep it up at least for this cycle.
On the other hand, the bench press was equally as difficult, but I didn't detect any of the early symptoms of soreness as I did with my legs.
Monday, March 21, 2011
Cross-Training
Early afternoon
50K training program calls for cross-training today, so I figure it's a good opportunity to squeeze in some weights.
Squats 5, 4, 2, 2, 6 X 2 (90s rest)
Loads: 145, 175, 200, 215, 230
Chinups 11 X 5
*Supersets
Bench Press 5, 4, 2, 2, 4 X 3
Loads: 135, 150, 175, 185, 195
Situps 8 X 20
*Supersets
Workout comments: Both bench and squat felt pretty strong today, even though there have been marked increases in what I have been lifting. I'm still basing the squat and bench press on my old PRs of 285 and 245, respectively.
50K training program calls for cross-training today, so I figure it's a good opportunity to squeeze in some weights.
Squats 5, 4, 2, 2, 6 X 2 (90s rest)
Loads: 145, 175, 200, 215, 230
Chinups 11 X 5
*Supersets
Bench Press 5, 4, 2, 2, 4 X 3
Loads: 135, 150, 175, 185, 195
Situps 8 X 20
*Supersets
Workout comments: Both bench and squat felt pretty strong today, even though there have been marked increases in what I have been lifting. I'm still basing the squat and bench press on my old PRs of 285 and 245, respectively.
Wednesday, March 16, 2011
Squat, Bench Press
Early afternoon
Squat
5 @ 50%
4 @ 60%
2 @ 70%
8 X 2 @75% 90 s rest
Load: 145, 175, 200, 215
Chinups 11 X 5 between each set of squats, neutral and strict.
Bench Press
5 @ 50%
4 @ 60%
2 @ 70%
4 X 4 @75%
Load: 125, 150, 170, 185
Dips 4 X 10
Workout comments: Nothing new to report. No soreness after the run yesterday, which is good considering I was still using old shoes. Ordered a pair of Mizuno Wave Precisions which should arrive soon for road running.
Squat
5 @ 50%
4 @ 60%
2 @ 70%
8 X 2 @75% 90 s rest
Load: 145, 175, 200, 215
Chinups 11 X 5 between each set of squats, neutral and strict.
Bench Press
5 @ 50%
4 @ 60%
2 @ 70%
4 X 4 @75%
Load: 125, 150, 170, 185
Dips 4 X 10
Workout comments: Nothing new to report. No soreness after the run yesterday, which is good considering I was still using old shoes. Ordered a pair of Mizuno Wave Precisions which should arrive soon for road running.
Friday, March 4, 2011
Squats, Bench, Chins, Dips, Situps, Uphill Walking
Early afternoon
Squats 5 @ 50, 4 @ 60, 10X2 @ 70
Load: 145, 170, 200
Chins 10, 10, 9X2
Bench Press 5 @ 50, 4 @ 60, 5X4 @ 70
Load: 125, 155, 175
Situps
Mix of 10 incline and 20 regular
Dips 3 X 10
Uphill walking
1 mile uphil, 10% grade, 17:02
Comments: Even though the loads are significantly decreased, I was pretty tired this morning and thought it would be much harder than it was. Haven't done dips in a while and they seemed to be a little rough on the shoulders. Everything done in Vibrams. Maybe this was the difference in the leg exercises? Never really lifted with them.
Squats 5 @ 50, 4 @ 60, 10X2 @ 70
Load: 145, 170, 200
Chins 10, 10, 9X2
Bench Press 5 @ 50, 4 @ 60, 5X4 @ 70
Load: 125, 155, 175
Situps
Mix of 10 incline and 20 regular
Dips 3 X 10
Uphill walking
1 mile uphil, 10% grade, 17:02
Comments: Even though the loads are significantly decreased, I was pretty tired this morning and thought it would be much harder than it was. Haven't done dips in a while and they seemed to be a little rough on the shoulders. Everything done in Vibrams. Maybe this was the difference in the leg exercises? Never really lifted with them.
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 4, 2011
Strength, Short Run
Early afternoon
Front Squat 5 X 3
Load: 175, 185, 195, 195, 205
Situps 5 X 20
Bench Press 5554
Load: 185, 185, 195, 195
Barbell Single Leg Split Squat 4 X 5
Load: 65, 85, 85, 85
2 Mile Run
First mile at a 3% incline, rest flat.
Workout comments: Had intended to do more strength exercises but I ran out of time. I was sweating profusely during the incline portion of the run, but the perceived effort level was not that high. Front squats felt good. I have been noticing some soreness/tightness in my left inner thigh for a while now and it was very apparent during the single leg split squat. I tried stretch afterwards and haven't noticed anything since.
Front Squat 5 X 3
Load: 175, 185, 195, 195, 205
Situps 5 X 20
Bench Press 5554
Load: 185, 185, 195, 195
Barbell Single Leg Split Squat 4 X 5
Load: 65, 85, 85, 85
2 Mile Run
First mile at a 3% incline, rest flat.
Workout comments: Had intended to do more strength exercises but I ran out of time. I was sweating profusely during the incline portion of the run, but the perceived effort level was not that high. Front squats felt good. I have been noticing some soreness/tightness in my left inner thigh for a while now and it was very apparent during the single leg split squat. I tried stretch afterwards and haven't noticed anything since.
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.
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
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.
Wednesday, December 22, 2010
Bench Press, Jump Skills, Biking
Early afternoon
Bench Press
555333
Load: 200, 210, 215, 225, 230 (fail), 215
Skills
Weighted Step Ups
6 X 10
Load: 40, 45, 45, 50, 50, 50
20 minutes easy biking
Workout comments: I should listen to my body when it tells be it is overly tired. I had no energy going into the workout this afternoon and it showed. I was expecting (on paper) to hit a 245 3RM but didn't even manage 230. Honestly, I could have fallen asleep today on the bike as well.
Spent some time working out my upper back muscles on the foam roller afterward. Maybe spend some more time working on my hamstrings tonight.
Bench Press
555333
Load: 200, 210, 215, 225, 230 (fail), 215
Skills
Weighted Step Ups
6 X 10
Load: 40, 45, 45, 50, 50, 50
20 minutes easy biking
Workout comments: I should listen to my body when it tells be it is overly tired. I had no energy going into the workout this afternoon and it showed. I was expecting (on paper) to hit a 245 3RM but didn't even manage 230. Honestly, I could have fallen asleep today on the bike as well.
Spent some time working out my upper back muscles on the foam roller afterward. Maybe spend some more time working on my hamstrings tonight.
Wednesday, December 15, 2010
Strength, Vertical Jump
Squats 555333
Load: 215, 225, 235, 245, 250, 255
Weighted Incline Situps
Load: 25
DB Calf Raises
Load: 40
*Supersets
Bench Press 4 X 5
Load: 205
Depth Jumps
Load: 10
*Supersets
Workout comments: Trying some new workouts to increase vertical jump. Most websites say the majority of people who can dunk a basketball are a) over six feet tall, b) have less than 10% body fat, and c) can palm a basketball. I am 0/3 in this department, so I guess I'm going to have to work on leg strength.
Going back to the old strength gains program. Three weeks of 555333, and then the fourth week 333111 to continually assess 1RM. I forgot how much more taxing this is then continuously attempting the same load over several sets.
Load: 215, 225, 235, 245, 250, 255
Weighted Incline Situps
Load: 25
DB Calf Raises
Load: 40
*Supersets
Bench Press 4 X 5
Load: 205
Depth Jumps
Load: 10
*Supersets
Workout comments: Trying some new workouts to increase vertical jump. Most websites say the majority of people who can dunk a basketball are a) over six feet tall, b) have less than 10% body fat, and c) can palm a basketball. I am 0/3 in this department, so I guess I'm going to have to work on leg strength.
Going back to the old strength gains program. Three weeks of 555333, and then the fourth week 333111 to continually assess 1RM. I forgot how much more taxing this is then continuously attempting the same load over several sets.
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, December 6, 2010
Yet another day of running...
Early afternoon
Bench Press 5 X 3
Load: 195, 215, 225, 235, 245 (failed third rep)
Incline Situps 5 X 15
*Supersets
Cleans 4 X 3
120, 160, 160, 160
True Pushups 4 X 20
*Supersets
3 mile run in about 27 minutes
Workout comments: Strength portion of the workout felt difficult, which got me thinking about the concept of a successful strength workout. I've been spending my time hovering in the weight ranges that allow me to complete all sets without doubt (aka no spotter). I guess I allowed myself to fall into a routine of "completing all sets" even if it means the weight never increases or does so at a tortoise-like pace. Maybe mixing in a few "unsuccessful" days will produce the sort of muscle recovery needed for much faster improvement.
The run was a little boring. Only 3 miles but it was on the treadmill. This makes the fourth day in a row that I've run and I've had no ankle pain to report. It usually feels a bit stiff at the start, but that soon vanishes and I don't think I've had much soreness afterwards either. Good sign.
Bench Press 5 X 3
Load: 195, 215, 225, 235, 245 (failed third rep)
Incline Situps 5 X 15
*Supersets
Cleans 4 X 3
120, 160, 160, 160
True Pushups 4 X 20
*Supersets
3 mile run in about 27 minutes
Workout comments: Strength portion of the workout felt difficult, which got me thinking about the concept of a successful strength workout. I've been spending my time hovering in the weight ranges that allow me to complete all sets without doubt (aka no spotter). I guess I allowed myself to fall into a routine of "completing all sets" even if it means the weight never increases or does so at a tortoise-like pace. Maybe mixing in a few "unsuccessful" days will produce the sort of muscle recovery needed for much faster improvement.
The run was a little boring. Only 3 miles but it was on the treadmill. This makes the fourth day in a row that I've run and I've had no ankle pain to report. It usually feels a bit stiff at the start, but that soon vanishes and I don't think I've had much soreness afterwards either. Good sign.
Thursday, December 2, 2010
Strength
Early afternoon
Front Squat 5 X 5
Load: 155, 175, 185, 185, 185
Strict Chinups 5 X 10
*Supersets
Bench Press 4 X 5
Load: 195
Situps 4 X 20
*Supersets
Deadlift 4 X 3
Load: 265
Shoulder Press
Load: 130, 135, 135, 135
Hang Snatch Practice 3 X 5
Load: 85
Workout comments: Some soreness this morning in my hamstrings and ankles, but nothing too bad. Pretty good snatch practice session. All I need now is some guidance.
Front Squat 5 X 5
Load: 155, 175, 185, 185, 185
Strict Chinups 5 X 10
*Supersets
Bench Press 4 X 5
Load: 195
Situps 4 X 20
*Supersets
Deadlift 4 X 3
Load: 265
Shoulder Press
Load: 130, 135, 135, 135
Hang Snatch Practice 3 X 5
Load: 85
Workout comments: Some soreness this morning in my hamstrings and ankles, but nothing too bad. Pretty good snatch practice session. All I need now is some guidance.
Saturday, November 27, 2010
Strength
Early Afternoon
Bench Press 4, 5, 5, 5
Loads: 205, 195, 195, 195
Situps 4 X 20
*Supersets
Front Squat: 4 X 5
Load: 155, 165, 165, 175
Strict Chinups 4 X 10
*Supersets
Deadlift 4 X 3
Load: 260
Dumbbell Press 4 X 5
Load: 130
*Supersets
Metcon
100 Back Squats for Time
Load: 135
9:05
Workout comments: Long strength day followed by short metcon. Broke up the squats into sets of 10.
Bench Press 4, 5, 5, 5
Loads: 205, 195, 195, 195
Situps 4 X 20
*Supersets
Front Squat: 4 X 5
Load: 155, 165, 165, 175
Strict Chinups 4 X 10
*Supersets
Deadlift 4 X 3
Load: 260
Dumbbell Press 4 X 5
Load: 130
*Supersets
Metcon
100 Back Squats for Time
Load: 135
9:05
Workout comments: Long strength day followed by short metcon. Broke up the squats into sets of 10.
Sunday, November 21, 2010
Strength, Short Metcon
Early afternoon
Bench Press 5 X 5
Load: 195, 195, 195, 195, 205
Situps 5 X 20
*Superset
Squats 4 X 3
Load: 225
Pullups 4 X 8 (Neutral grip)
*Supersets
Metcon
Revised Annie
50, 40, 30, 20, 10
Double Unders
Burpees
12:45
I think my PR in the regular version of Annie is somewhere around 7 minutes. This was definitely a much tougher version, but I was dogging it during the burpees. I figured I need to make HSPUs, box jumps, and burpees a much more regular block of my workouts. They are the aspect of any workout I hate the most.
The bench press is getting better and better, while I'm continuing to make up lost ground on the squats.
Bench Press 5 X 5
Load: 195, 195, 195, 195, 205
Situps 5 X 20
*Superset
Squats 4 X 3
Load: 225
Pullups 4 X 8 (Neutral grip)
*Supersets
Metcon
Revised Annie
50, 40, 30, 20, 10
Double Unders
Burpees
12:45
I think my PR in the regular version of Annie is somewhere around 7 minutes. This was definitely a much tougher version, but I was dogging it during the burpees. I figured I need to make HSPUs, box jumps, and burpees a much more regular block of my workouts. They are the aspect of any workout I hate the most.
The bench press is getting better and better, while I'm continuing to make up lost ground on the squats.
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.
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