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.
Showing posts with label Situps. Show all posts
Showing posts with label Situps. Show all posts
Monday, March 21, 2011
Wednesday, March 9, 2011
Strength
Purely a strength day today. I have a feeling that the difficulty I'm having with pullups compared to months ago is the decrease in other back-related exercises. Namely, deadlifts, chinups, etc. Similarly, my HSPUs and bench presses have been lacking lately. Not rocket science, but worth noting.
Today:
Deadlift 5 X50%, 4 X 60%, 2 X 70%, 2 X 80%, 2 X 85%, 2 X 87%, 2 X 2 X 90%, 10 X 60% (touch and go)
Loads: 175, 210, 245, 280, 300, 305, 315, 315, 210
Situps 5 X 20
Dumbbell Shoulder Press 5 X 2
Load: 120, 130, 140, 140, 150 (failed second rep, had to push press)
Bent Over Row (reverse grip) 5 X 5
Load: 120, 130, 140, 140, 140
Dips 3 X 10
Workout comments: I was working off an old Deadlift PR of 350. But with my difficulty with 315 I could tell my old PR is long gone. Dumbbell shoulder presses should have been lighter, as I wasn't supposed to max out on the last set. Had some difficulty getting them to shoulder level using a hang clean, but a normal power clean was better. Overall a good day. I'm sure I'll be wrecked tomorrow.
Today:
Deadlift 5 X50%, 4 X 60%, 2 X 70%, 2 X 80%, 2 X 85%, 2 X 87%, 2 X 2 X 90%, 10 X 60% (touch and go)
Loads: 175, 210, 245, 280, 300, 305, 315, 315, 210
Situps 5 X 20
Dumbbell Shoulder Press 5 X 2
Load: 120, 130, 140, 140, 150 (failed second rep, had to push press)
Bent Over Row (reverse grip) 5 X 5
Load: 120, 130, 140, 140, 140
Dips 3 X 10
Workout comments: I was working off an old Deadlift PR of 350. But with my difficulty with 315 I could tell my old PR is long gone. Dumbbell shoulder presses should have been lighter, as I wasn't supposed to max out on the last set. Had some difficulty getting them to shoulder level using a hang clean, but a normal power clean was better. Overall a good day. I'm sure I'll be wrecked tomorrow.
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.
Saturday, February 12, 2011
Tabata Something Else
Early afternoon
Tabata Something Else
Sledgehammer 14
Jump Overs (parallette) 20
Situps 12
Double Unders 12
This is not the same workout often described under the same name. The workout involves 32 consecutive intervals ( 8 per exercise) of 20s on and 10s off. In my mind, I thought this was supposed to be 32 minutes, but actually on adds up to 16 minutes.
Late afternoon
Basketball game. Pretty decent today, but still lost.
Workout comments: My calves were definitely sore after this, obviously from jump overs and double unders, followed closely by a basketball game.
Tabata Something Else
Sledgehammer 14
Jump Overs (parallette) 20
Situps 12
Double Unders 12
This is not the same workout often described under the same name. The workout involves 32 consecutive intervals ( 8 per exercise) of 20s on and 10s off. In my mind, I thought this was supposed to be 32 minutes, but actually on adds up to 16 minutes.
Late afternoon
Basketball game. Pretty decent today, but still lost.
Workout comments: My calves were definitely sore after this, obviously from jump overs and double unders, followed closely by a basketball game.
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.
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.
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
Friday, January 21, 2011
Metcon
Early morning
For time:
100 DUs
100 Squats
100 Pushups
100 Situps
10:12
Then: 30 second intervals of running, med ball twists, KB swings
Workout comments: Made it through 70 consecutive double unders before I realized that the workout could be sectioned off however you felt necessary. I pushed through all the double unders and then did 5 rounds of 20 reps of the remaining exercises. I could have made it easily through the squats and situps, but I knew the pushups would give me trouble.
For time:
100 DUs
100 Squats
100 Pushups
100 Situps
10:12
Then: 30 second intervals of running, med ball twists, KB swings
Workout comments: Made it through 70 consecutive double unders before I realized that the workout could be sectioned off however you felt necessary. I pushed through all the double unders and then did 5 rounds of 20 reps of the remaining exercises. I could have made it easily through the squats and situps, but I knew the pushups would give me trouble.
Site Challenge
Early Morning
For Time:
100 DUs
100 Squats
100 Pushups
100 Situps
10:11
Comments: It wasn't until I was finished the double unders that I realized you could break up the workout into smaller sections to help you get through everything faster. Better that I found out the hard way, because I set a PR in consecutive double unders at 70. My forearms really started burning towards the end. The rest of the workout was broken up into 5 sets of 20 reps of each exercise.
Nutrition: Nothing but a glass of water and coffee in the morning.
Body: No real soreness anywhere.
Sleep: About 6 hours.
For Time:
100 DUs
100 Squats
100 Pushups
100 Situps
10:11
Comments: It wasn't until I was finished the double unders that I realized you could break up the workout into smaller sections to help you get through everything faster. Better that I found out the hard way, because I set a PR in consecutive double unders at 70. My forearms really started burning towards the end. The rest of the workout was broken up into 5 sets of 20 reps of each exercise.
Nutrition: Nothing but a glass of water and coffee in the morning.
Body: No real soreness anywhere.
Sleep: About 6 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, January 5, 2011
Running, Another Double Metcon
Early afternoon
5 Rounds for Time
10 Straddling Depth Jumps
10 Burpees10 Situps
3 Rounds for Time
20 SDHP (45#)
10 Shoulder Press (45#)Workout comments: I'm starting to feel some real soreness in my glutes the past few days. I also attempted some pullups today and while I still had over 10 on the first round, I could tell that there was no way I was going to sustain that 4 times. I guess the 2-3 weeks I took off from lifting weights is starting to catch up to me. After the long run this weekend I'll try to incorporate it back into the schedule, with more emphasis on cleans, jerks, and possibly snatches, since my shoulder has been feeling awesome lately. Other than a long run once per week, my running is going to have to mainly take the form of bi-weekly basketball games. I don't think I'm going to have any time with two classes per week.
Tuesday, January 4, 2011
Double Metcon, Basketball
Early afternoon
Metcon
Ladder
10, 9...1 Hang Clean (100#)
1, 2, 10 Burpees
10:11
AMRAP in 15 minutes
5 Push Press (100#)
10 Push Ups
15 Situps
11 full rounds + 28 reps
Late evening
About 2 hours of basketball. Manayunk league starts up next week, which coincides with the league that JNJ sponsors. See if I can keep myself injury free until the summer.
Metcon
Ladder
10, 9...1 Hang Clean (100#)
1, 2, 10 Burpees
10:11
AMRAP in 15 minutes
5 Push Press (100#)
10 Push Ups
15 Situps
11 full rounds + 28 reps
Late evening
About 2 hours of basketball. Manayunk league starts up next week, which coincides with the league that JNJ sponsors. See if I can keep myself injury free until the summer.
Wednesday, December 8, 2010
Early afternoon
Box Squats 5 X 5
Load: 195, 215, 215, 225, 235
Situps 5 X 20
*Supersets
HSPUs 4 X Max
12, 9, 7, 7
Weighted Step-Ups (30in box, #30 DBs) 4 X 10
1 mile easy jog followed by
Tabatta Hill Sprints 20s on: 10s off
Speed: 6:58 min/mile, grade=8%
Cooldown walk uphill
Workout comments: Right ring finger still pretty sore from last night so no pulling exercises today. Box squats were done using a Smith machine, which might have defeated the purpose of these. Still, they felt more difficult than normal squats having to unload and reload the legs at the bottom of each squat. HSPUs felt OK, but probably should try to dip further down on each rep. Maybe time to build a sturdier set of paralletes or even a dedicated HSPU station with pipes and 4X4 beams.
Pushups
Box Squats 5 X 5
Load: 195, 215, 215, 225, 235
Situps 5 X 20
*Supersets
HSPUs 4 X Max
12, 9, 7, 7
Weighted Step-Ups (30in box, #30 DBs) 4 X 10
1 mile easy jog followed by
Tabatta Hill Sprints 20s on: 10s off
Speed: 6:58 min/mile, grade=8%
Cooldown walk uphill
Workout comments: Right ring finger still pretty sore from last night so no pulling exercises today. Box squats were done using a Smith machine, which might have defeated the purpose of these. Still, they felt more difficult than normal squats having to unload and reload the legs at the bottom of each squat. HSPUs felt OK, but probably should try to dip further down on each rep. Maybe time to build a sturdier set of paralletes or even a dedicated HSPU station with pipes and 4X4 beams.
Pushups
Tuesday, December 7, 2010
Double Metcon, Basketball
Early afternoon
5 Rounds for Time:
10 Jump Squats
10 Suitcase Deadlifts (50 DBs)
10 KB Swings (50)
10 Burpees
10 Situps
13:31
Short rest
AMRAP in 7 minutes:
7 Pushups (hands off the ground in between)
7 Push Presses (50 DBs)
8 full rounds completed
Evening
About 1.5 hours of basketball. Jammed my right ring finger about 2 minutes into the first game. It's pretty swollen and hurts today so no pulling exercises.
5 Rounds for Time:
10 Jump Squats
10 Suitcase Deadlifts (50 DBs)
10 KB Swings (50)
10 Burpees
10 Situps
13:31
Short rest
AMRAP in 7 minutes:
7 Pushups (hands off the ground in between)
7 Push Presses (50 DBs)
8 full rounds completed
Evening
About 1.5 hours of basketball. Jammed my right ring finger about 2 minutes into the first game. It's pretty swollen and hurts today so no pulling exercises.
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.
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
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.
Friday, November 19, 2010
Strength
Strength
Deadlift 4 X 3
Load 260
Situps 4 X 20
*Superset
Metcon
AMRAP in 3 minutes
3 Power Cleans (140)
6 Pushups
9 Air Squats
*9 Dips
*Alternate dips and air squats between each round.
Repeat this 3 minute attempt 4 times, with 1 minute rest between rounds.
3 rounds + 3 reps
3 rounds + 9 reps
3 rounds + 8 reps
3 rounds + 7 reps
Workout comments: Deadlifts are progressing well, yet another exercise that has lost ground since I haven't done it in over 2 months. The dips killed me during the metcon, killing my heartrate and making the subsequent rounds so much tougher to finish.
Deadlift 4 X 3
Load 260
Situps 4 X 20
*Superset
Metcon
AMRAP in 3 minutes
3 Power Cleans (140)
6 Pushups
9 Air Squats
*9 Dips
*Alternate dips and air squats between each round.
Repeat this 3 minute attempt 4 times, with 1 minute rest between rounds.
3 rounds + 3 reps
3 rounds + 9 reps
3 rounds + 8 reps
3 rounds + 7 reps
Workout comments: Deadlifts are progressing well, yet another exercise that has lost ground since I haven't done it in over 2 months. The dips killed me during the metcon, killing my heartrate and making the subsequent rounds so much tougher to finish.
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.
Thursday, November 11, 2010
Squats, Power Cleans, Situps, Pushups
Early afternoon
Squats 5 X 5
Load: 105, 155, 175, 195, 195
Situps 4 X 20
*Supersets
Power Cleans 5 X 5
Load: 140
Pushups 5 X 15
*Supersets
Workout comments: Very sore in the quads from the walking lunges on Tuesday and the hamstrings from the deadlifts. I'm still keeping the loads relatively light to allow my body to adjust. The power cleans felt very easy at 140, but I'll have to look into what my max used to be. Squats should have been done at ~230.
Squats 5 X 5
Load: 105, 155, 175, 195, 195
Situps 4 X 20
*Supersets
Power Cleans 5 X 5
Load: 140
Pushups 5 X 15
*Supersets
Workout comments: Very sore in the quads from the walking lunges on Tuesday and the hamstrings from the deadlifts. I'm still keeping the loads relatively light to allow my body to adjust. The power cleans felt very easy at 140, but I'll have to look into what my max used to be. Squats should have been done at ~230.
Subscribe to:
Comments (Atom)
