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.

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

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.

Clean, Run

Early afternoon

Cleans 10 X 2 on the minute
Load: 120

After the cleans it was out the door with the lunchtime Centocor Running Club for a 5.2 mile look that included portions of the Chester Valley Trail. This trail is another addition to the trail network in the Greater Philadelphia Area. It's a paved trail that extends much longer than the average 1-2 miles most local trails span, although this loop only takes advantage of about a 1/2 mile or so. Most of our paths were covered with either ice or snow, so the going was pretty slow for the majority of the run. In fact, the footing was so precarious that I had to walk or opted to run through the 8 inches of snow that covered the side of the trails. Not much fun when you consider the multi freeze/thaw cycles we've had created a layer of ice on top of the snow, which tore the hell out of my shins.

Once of the trail, there was no respite as the following half mile proceeded up Tech Drive. The first time I encountered this hill was one of my first 5Ks. Coincidentally, I was in the peak of training for the Iron Man and registered my fasted 5K time ever. I wish I would have know what I could have done with a flat course. Regardless, the hill was much more foreboding than I remembered and the effort level conveyed my loss in fitness. The huffing and puffing up the hill probably looked more like a steam engine struggling up the Rocky Mountains while mercilessly dragging tons of cargo. At least that's how I felt.

I think it was about 5.2 miles in about 48 minutes.

Strength, Metcon

Afternoon

Strength

Max Pullup Test: 12

Squats 5 x 5
Load: 215

Cleans 5 x 3
Loads: 120, 140, 140, 140, 140

Metcon

3 Rounds for Time

20 DUs
30 Walking Lunges
25 Burpees
20 KB swings 44#
15 Push Press 35# DBs
10 Pushups
20 Box Jumps

Round 1: 6:37
Round 2: 8:43
Round 3: 8:58

Total: 24:18

Workout comments: I'm going to attempt a pullup program laid out by 50pullups.com. A few months ago I tried the Military Pull Program and it helped significantly with the number of strict pullups I could do. I believe in the course of 10 days I progressed from 8-10 max pullups to 15 pullups. I'm still average around 10-12 pullups over multiple sets, but I thought this seemed like a nice long term program that could easily fit into a normal workout schedule. I'm also going to be incorporating much more running into my schedule as the Spring rolls around, and with the numerous parks around my neighborhood, incorporating this into my routine shouldn't be too hard.

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.

Cleans, Situps, Press, Metcon

Early afternoon

Cleans 5 X 3
Load: 140, 150, 160, 160, 170

Incline Situps 5 X 15
*Supersets

Barbell Press 4 X 5
Load: 120, 130, 140, 140

Metcon

AMRAP in 10 minutes
400m run
10 DB Thrusters (right arm) 45
10 DB Thrusters (left arm) 45

3 full rounds, plus I just missed finishing the 4th 400m. I finished the run anyway and finished in 10:21.

Workout comments: Surprisingly good feeling on the run. Set the treadmill at 6:30 pace, and this wasn't too difficult. Cleans were also a shock, although I'm still hesitant to increase the weight much more for fear of dropping it in the fitness center. Really need to start looking for my own set.

No soreness today.

Squat Cleans, Deadlifts, Pushups

Early afternoon

Cleans 5 X 5
Load: 120, 120, 130, 130, 130

Pushups 5 X 15
*Supersets

Deadlifts 4 X 5
Load: 210, 260, 260, 260

Pushups 4 X 20
*Supersets

Workout comments: Nothing really to report. Deadlifts and cleans felt good, but I learned my lesson after the VERY sore legs from squats last week and kept the weight relatively light. This serves a duel purpose: keeps me injury free and boosts confidence.

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.

Bench Press, Cleans, "Joshie"

Early afternoon

Strength
Bench Press 4 X 5
*failed 5th rep on the third set. Defintely talked myself out of that today.


Clean (Power clean with a front squat) 4 X 5
Load: 155#


Metcon
"Joshie"
3 Rounds for Time:

40 pound dumbbell snatch, 21 reps, right arm (Dumbbell Power Clean and Press)
21 L-Pull-ups (Kipping Pullups)
40 pound dumbbell snatch, 21 reps, left arm
21 L-Pull-ups


23:20

Round 1: 6:24
Round 2: 7:48
Round 3: 8:58


Workout comments: Still struggling with the cleans. I can't really seem to get under the bar, mostly because of fear and dropping the weight. I'll have to start practicing with lighter weight in the future. I performed the bench presses with a closer grip to try and build my triceps up more, which I think is the limiting factor in my bench presses. Close grip pushups are on the menu for the next few weeks.

Joshie is probably one of the toughest workouts out there. I had to scale both the movements or I would have been there for over an hour. I was feeling kinda off for the next few hours afterwards, too. Something wrong with my digestion or what. I ended up talking to John W. a few hours later and he confirmed what I have been thinking for a while. Soreness...all the time. In the morning when I wake up, immediately following a workout, the several hours following a workout, and still before bed. The only advice I have received on the subject is to dial in my nutrition, gradually cutting out all impurities: essentially following a Paleo diet. At this point in my life, it's just not feasable to do so, but I can work as hard as I can to make it as relatively clean as possible. We'll see how that goes.

Squats, Cleans, Bench Press

Early Afternoon

Squats 5, 5, 5, 3, 3, 3
Loads: 155, 175, 195, 225, 245, 255

Cleans 5 X 5
Load: 140

Bench Press 3 X 3
Load: 205

Workout comments: I think this is a new PR for the 3 rep back squat. I'll have to keep at this a few more weeks and then try another 1RM. Felt pretty good this morning. Nothing too sore.

Cleans, Bench Press, Deadlift, Annie

Mid-afternoon

WU: shoulder dislocates, 10 pullups, 10 pushups, 10 situps, 10 back extensions, 10 squats, 10 cleans (117)

Workout: Cleans 3, 3, 3, 3, 3
137, 147, 157, 162, 167*
* Failed the last rep but took another shot and got it. About 3 minutes rest between sets.

Bench Press: 5, 5, 5, 5, 5
190
About 2 minutes rest between sets.

Deadlift: 3, 3, 3
277
About 2 minutes rest between sets.

Annie: 50, 40, 30, 20, 10 (Double-Unders/Situps)
8:30

Workout comments: The first three rounds of cleans went very well. Even though the weight was relatively light, I was really pulling myself under and catching the bar. Landing position was really good too. Felt like my back was pretty straight, at least as straight as it gets with my lack of flexibility. I had to revert to power cleans on the last two sets (still performed a front squat, just did not catch the weight lower to the floor), as a result of not wanting to drop the weights on my office gym floor and my sudden case of pussitis. I really have to get over the hump with cleans and either go or don't go.

Bench press was pretty solid. I had to use the Smith machine for lack of equipment. I was watching a video on the Crossfit Journal of Chris Spealler talking about various weight lifting regimens. One of the aspects he was insistent upon was training at 80-85% of your 1 rep max in order to seriously build strength, optimally using 3-6 sets of 3-6 reps. I don't have a 1 rep max for the bench press yet but I'm guestimating it was pretty close.

Deadlifts were good. Working at the lower weight, it was much easier to focus on form than going for max weight.

The last aspect was the short metcon: Annie. I was getting pretty frustrated with the double unders at first. I know I can easily do 30 or more at a clip. But for some reason I kept getting hung up. In the third set, I finally got my wrist motion down and they were pretty smooth from there on out. The situps were defintely the limiting factor. I was struggling to finish them from the second set on. Form was not even in the back of my mind. My feet were anchored and I was flailing my arms like the wacky waving inflatable arm flailing tube man. You get the point.

Body: Feeling very good this morning, despite a little grogginess. Nothing really sore.

Nutrition: Whey protein shake after the workout today. I think I'll start doing this after all pure strength workouts. Otherwise very good today.