Workouts 6-13 to 6-14-2010

June 14

2.72 mi : 20 mins (LifeFitness treadmill)

OHP - 105# x 8, 145# x 5, 135# x 2, 115# x 5, 95# x 8

Clean & Press 5x each side, 16 kg kettlebells (3 sets)

June 13

2 miles: 14:31

OHS: 155 x 8, 195# x 3, 175# x 7, 155# x 6

Front Squat: 205# 4, 3, 5, 3

Workout 5-22-2010

2 mi - 13:06, 2.71 mi 20:00 (LifeFitness)

Overhead Press - 95# x 8, 145# x 4, 125# x 5, 105# x 4, 95# x 6
36#KB
15 V-Ups
10 snatches on each side
20 KB Swings
5 clean and push-press (each side)
5 Burpees (lame style)

finis

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 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.

Rehab Workout 11-04-2009

November 4, 2009

Row 500M + 

1:00 rest

4 - 5 Rounds

10 minutes recumbent biking

OHP (4 - 10) + 

Weighted Pull-Ups

Row: 1:53.3, 1:46.8, 1:48.9, 1:49.3 (Drag Factor - 150)

Bike: 2.97 mi

OHP: 95# x 8, 135# x 2 (Stopped)

I was surprised by how weak I was on the OHP. I wouldn't have suspected such weakness. I can only offer that yesterdays good work in the IBP may have "pre-exhausted" the delts and that was compounded by the 500M intervals on the erg, which was at a decent drag factor. Who knows. More rest for OHP related workouts going forward.  

Rehab Workout 11-01-2009

November 1, 2009

500M row +

1 minute rest

2 Rounds

10 minutes recumbent bike (auto-pilot program)

OHP (4 - 7 reps) +

Weighted Pull-Ups

5 Rounds (1 minute rest between rounds)

Machine Military Press +

T-Bar Rows

5 Rounds ( 45 sec - 1 minute rest between rounds)

Row (1:48.9, 1:45.3)

Recumbent bike: 2.8

OHP: 95# x 8, 135# x 4, 2, 2, 115# x 6

WPU: 15# x 6, 4, 3, 3, 3

MMP: 90# x 8, 110# x 7, 7, 8, 120# x 7

TBR: 80# x 3, 55# x 5, 5, 5, 6

I thing going forward I'll substitute the 1 minute row/1 minute rest with the 500M row/1 minute rest, but not 2 rounds, 4 - 5. Doing that probably builds up stamina more. Epidural shot for the L5S1 tomorrow. I still walk with a limp due to weakness in the left calf/ankle. I was surprised by the lack of improvement on the 1st set of 135# on the OHP. Hopefully next OHP session I can hit 5 reps on the 1st set. One rep impovement on 135# doesn't seem like a lot to ask for, given my shoulders are pretty weak, relatively speaking. 

October 31, 2009 - Rest day. 

Quotidian Workout September 15, 2009

September 15, 2009


500 M Row


Back Squat  6 - 8 reps +
Front Squat 8 - 10 Reps +
OHS 6 - 10 Reps +
Weighted Pull-Ups
3 Rounds
OHP (Failure)


500M: 1:42.5 (173 Drag Factor)


Back Squat: 235# X 5 X 3
Front Squat 135# X 6, 6, 8
OHS: 95# X 6, 5, 6
Pull-Ups: 7.5# 5, 4, 3


The front squats and OHPs are in service of increasing the back squat. However, a goal of one's BW for 15 reps on the OHS is a very worthy goal and a difficult one at that. Mark Rippetoe suggests (in #) 200, 300, 400, 500 for the overhead press, bench press, back squat and deadlift respectively as worthy goals for advanced athletes who are not Olympic lifters. I believe his suggestion was for an athlete with a BW of approximately 200#. So to translate: advanced strength goals for any enthusiast/athlete as a percentage of bodyweight would be 100, 150, 200 and 250 for the aforementioned lifts. Good luck. I'll be posting my numbers on those benchmark lifts around mid-October. I fully expect that my bench will exceed 150% and the OHP will be close. The back squat will lag and a 465# DL sounds cartoonish, honestly. Talk is cheap.

Quotidian Workout September 10, 2009

September 10, 2009

Run 2mi @ pace better than last 4 mile run

"Manny"
5 Hang Cleans +
5 Thrusters +
5 Sumo Deadlift Hi-Pulls
5 rounds (stop at failure)

Overhead Press  ("OHP") to failure (one set)
Row 500M
20 minutes of aerobic work

2 miles - 14:28
3 rounds of Manny completed at 120#
OHP @ 95# X 7
500M: 1:43.8 (drag factor 187)
5 miles - 17:08 (Bike)

I'm still not comfortable running with Vibrams, especially at the top end. However, the better your top end is the easier the intermediate level workouts. A sub 14:00 2 miles should be good next week. For the Manny workout I'm definitely not moving the weight up for a couple of weeks, till 5+ sets get done.