deadlift / bench press / overhead squat

Observations from my first time lifting real weights in almost a month:

1. grip strength is pretty weak — had a tough time holding the bar doing DL
2. overall strength is pretty good: I’ve done (5 x 185 DL) and I’ve done (15 x 155). Today I did (12 x 185) before my grip gave out.
3. chest/shoulder strength is very good — I did do a fair amount of pushups over the past several weeks

Row 500m = 1:58

Deadlift:
10 x 75 / 10 x 95 / 10 x 135 / 10 x 155
12 x 185 (grip fail)
6 x 185 (grip fail)

OHS:
10 x 45 / 10 x 65 / 10 x 65

Bench Press:
5 x 135 / 10 x 135 / 13 x 135

Pullups:
7-10

Knees-to-Elbows: 10

Bench Press

Still pretty tired today. I’m feeling the abs/back from yesterday. I didn’t want today to be too tiresome, since I’d like to get at least one really good deadlift/squat day before I leave for BC (Sat).

Bench Press:

15 x 45
10 x 65
7 x 95
5 x 115
5 x 135
2 x 155
1 x 165
6 x 150 * PR
5 x 147.5 (forgot to take the 2.5 # off one side…)
5 x 145
5 x 145

OHS / Cleans / Deadlift / Bench Press

Wednesday: easy classic rollerski over near Midd. 1:20.

Today: random workout after a 2:45am airport shuttle to Montreal… with 2 new PR’s.

OHS:
8 x 55
5 x 70
5 x 80
5 x 90
11 x 95 * PR

Cleans:
10 x 95 power clean
10 x 95 PC
5 x 115 PC
5 x 115 PC
5 x 115 PC
4 x 135 Hang power clean…ugly

Bench Press:
15 x 60 / 8 x 80 / 8 x 95
11 x 135 * PR
8 x 135
7 x 135
7 x 135
7 x 135

Deadlift:
20 x 135

and some assorted “jumping” pullups (both hands leave bar at the top) and other pullup fun.

Bench Press

Crossfit WOD: rest

My workout: Bench Press.

(15 x 45 / 10 x 65 / 10 x 95 / 8 x 115)

5 x 135
6 x 145 (previous max was 5 x 145)
3 x 155 (previous max was 2 x 155)
1 x 165 * ties PR from September 20th
1 x 170 * new PR
6 x 145

All without a spotter, so I was cautious about increasing too quickly. I’m sure I had 175 in me, and possibly 180, had I had a spotter. Next time I’ll get the body weight BP (current body weight is up to ~ 177 lbs).

Bench Press

Back/glutes are sore and tired from DL this morning. I went back to the gym this afternoon planning to do a specific workout, but I just didn’t have much energy in the core or lower-body. Instead, I did a relatively brief bench press workout:

10 x 65
8 x 95
8 x 115

5 x 135
5 x 135
7 x 135
8 x 135
7 x 135
== 32 reps @ 135

Walking Lunges / Situps (and Bench Press)

For time:

4 rounds of: 50m walking lunges / 50 situps (I did 3 rounds)

2:18
2:28
2:05
2:30
2:13
2:49
= 14:26.1

Bench Press:
15×45, 10×65, 8×95, 5×115, 3×135
2 x 145
4 x 145
4 x 145
5 x 145

Tabata Something Else

Really glad I did Angie two days ago…exact same exercises and same sequence today:

8 sets of 20″ on/10″ off of each of the following exercises (score = grand total of all reps):
pullups
pushups
situps
squats

Pull: 11-9-6-6-5-3-3-4
Push: 12-6-6-6-6-5-5-5
Sit: 9-10-9-9-9-8-8-8
Squat: 10-12-12-12-13-10-11-12

TOTAL = 260

afterwards:

Bench press, 10 x 135, 8 x 135
GHD Situps, 10-10

Run / Pullups / Bench Press

Jogging and running followed by:

~5km @ 85-95% = 22:45 (very hilly course, distance is probably over 5km)

then:

bench press:
15 x 55
8 x 65
10 x 95
10-10-10 @ 115

pullups:
10-10-15-16

Triple Session: GHD Situps / Back Ext / Bike / Bench Press

AM Strength:

4 Rounds for Time of:

20 GHD Situps
15 Back Extensions

= 8:20

Noon Endurance:

I recently received an awesome new road bike, and I transferred pedals from my MTB to the new road bike today. I rode up to the top of App Gap and back.

14 miles = 1:16

PM Strength:

Bench Press. My previous 1RM was 150# back in July. I’ve never spent much time doing BP, but I’ve tried to work on it about once/week over the past few weeks.

15 x 45
10 x 65
10 x 95
8 x 115
5 x 135
5 x 145
2 x 155 (pr)
1 x 165 (pr)
3 x 150
3 x 140
3 x 140
3 x 140
3 x 140
4 x 145

Pretty good day, but I think I’m coming down with a cold. Luckily I was in bed at 2045 last night.

DL / Heavy BP

I originally planned to do some barefoot running today, however my right ankle (the one I sprained in July) has been bothering me a bit over the past 3 days. So I changed to a strength workout. The prescribed workout at CrossFit was “Diane” which is DL and HSPU. I didn’t really want to do a workout for time, so I opted for DL and BP, but with plenty of rest.

BP:
15 x 45
10 x 65
10 x 95
7 x 115
4 x 135
4 x 135
4 x 135
4 x 135
5 x 135
6 x 135
5 x 135
5 x 135

DL:
10 x 95
10 x 115
10 x 135
21 x 135
15 x 135
15 x 135

kipping Pullups:
5-5-10-15