Catch-Up through 1-24-2010

January 24, 2010

12 mins 1.73 mi

OHP @ 125# (9, 5, 4, 3, 3) +

Seated Rows @ 110# x 8

5 Rounds

Lateral Raises 15# x 4 x 8

The overhead press is finally coming to. A 125# OHP for about 10 reps, can be used to estimate a 1 RM of about 160#, still below my bodyweight but not impossible far way. I think the next session I step-up to OHP @ 135#.

January 23, 2010

12 mins 1.62 mi (Woodway)

IBP 135# x 10, 215# x 5, 4, 205# 5, 4 +

Lateral Pull-Downs 110# x 10

5 Rounds

OHS

135# x 6, 8, 7

145# x 7

An all around nice workout. The long-standing goal is 225# x 10 for the IBP before switching to a regular flat-bench press centric chest workout. The OHS technique is getting better. I'm projecting that by the end of 2010, I'll be doing the OHS @ 185# (BW) for 8 - 12 reps.

The chest-centric goal is 315# for 6+ reps on the flat bench. That's, relatively, a long shot. Stay tuned.

Rehab Workout Catch-up 1-10 to 1-12-2010

January 12, 2010

1.7 mi 12 minutes (7:03.5 mins/mi)

OHP 125# x 8, 4, 115# 4, 5, 95# x 7

KTE 4,

Thrusters:

115# 3, 4, 4, 135# x 4

finis

January 11, 2010

4 miles 30;00 (7:30 mins/mi)

10 Dips

20 OHS w/ 10# medicine

20 Goblet Squat @ 50#

30 Push-Ups

finis

January 10, 2009

Incline Bench Press + 135# x 10, 205# x 7, 3, 185# 4, 5

Lateral Pull-Downs @ 110# x 10

5 Rounds

OHS 95 x 8, 105 x 7, 115 x 7, 125# x 8

finis

Rehab Workout 1-4-2010

Run 3 mi (22.37)

This is a quickie workout

"Crazy 8s"

8 x KTE +

16 x OHS @ 10# medicine ball +

24 x Goblet Squat @ 50# +

32 x Push-ups (regular) +

40 x Crunches

No rest

Rehab Workout 1-3-2010

3 mi 23:30

OHS @ 95# + (7, 7, 7, 10)

KTE + (4, 4, 4, 3)

Man-Makers @ 35# + (5, 4, 2, 2)

Push-Press @ 35 (7, 7, 7, 7)

Rest 45 - 60 seconds

Row 500M + (1:49.9, 1:53.6)

Rest 1 minute

2 Rounds (Drag Factor - 166)

The Overhead Squats were good and as all around exercises they're hard to beat. The constant tension on the trunk and arms is great. The stud standard is BW x 15. I'm not sure I can OHP 185#. My recommendation to anyone, don't OHS any weight you can OHP at least 8 times. You want to be able to handle the weight properly so that getting in and out of position doesn't lead to strains or pulls.

Rehab Workout 1-2-2010

2.64 mi 20:00, 3 mi - 23:30

Thrusters 115# 6, 5, 5, 4, 4

KTE 4, 4, 3, 3, 3

1 minute rest between each round

(Clean from a hang position at the beginning of each into the thrusters)

Close-Grip Bench Press 145# 9, 7, 6, 6, 6

Lateral Pull-Downs 110# x 8, 8, 7, 7, 9

45 sec - 1 minute rest between rounds

Rehab Workout 1-1-2010

12:01 - 1.68 mi (run)

OHP @ 115# (10, 4, 5, 4, 4)

Front Squat @ 135# x 7, 6, 6, 115# x 6, 7

Lateral Raise 15# x 10, 8, 8, 10, 8

KTE 4, 4, 4, 5

KTE = knees to elbows, you hang on a bar as if doing a pull-up and through a combination of rotation of your hips and contraction of abdominals bring the Knees To Elbows. YouTube it. It's hard and requires some upper body strength to be stable enough to isolate your trunk. They are fun though, and the stronger you get the more slowly you can do the movement, with even a, gasp, pause at the top. 

Nothing left in the tank at this point. I have to really focus on raising my anaerobic threshold this quarter. I'll be doing something much more long-form tomorrow.