Deadlifts

Workout 31 January 2009:

Deadlift 5 sets of 3 reps

Results: 285-295-305-315-325 lbs.
Previous best: 275-290-300-310-320 lbs. (28 Oct 08)

Today's pulls went well. I've been trying to focus on pulling more with my legs than letting my back take over, especially when I'm going heavy. Although I know my form wasn't great during the last couple of reps, it felt better than in the past. I should be able to add at least five more pounds next time.

Murph

Workout 29 January 2009:

"Murph"
Run 1 mile
then
100 Pull-ups
200 Push-ups
300 Squats
then
Run 1 mile

Pull-ups, push-ups, and squats are partitioned as needed.

Results: 43'25 (runs on treadmill with 1% incline)
Previous best: 47'55 (14 Sep 07)*
*Runs on treadmills with 0.5% incline and only 75, 150, and 225 reps of the pull-ups, push-ups, and squats completed.

I'm a firm believer that if you're not at least a little bit nervous before starting your workout, you're not working hard enough. However, this workout is probably the only one where I am legitimately scared before starting it. The only good part is when it's over. However, "Murph" is also the workout from which I get the greatest sense of accomplishment, especially today. I've done this workout 3 times in the past but was unable (or perhaps unwilling) to do all the reps of the exercises between the runs. Today marks the first time I've completed all the reps. On top of that, I even did the workout 4.5 minutes faster than last time. I'm going to hurt for a day or two, but it'll be completely worth it. Eventually, I want to do this workout while wearing 20lbs of body armor, but that'll take a couple of years.

This workout is in memory of Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Clean and Jerk Time Ladder

Workout 28 January 2009:

With a continuously running clock, do one 135lb clean and jerk the first minute, two the second minute, three the third, etc. Stop once you cannot complete the required reps within a given minute.

Results: 1-2-3-4-5-2 (6'00)
Previous Best: 1-2-3-4-3 (5'00) (18 Oct 08)

This one is brutal. Once you get into the 4th or 5th minute of the workout, you are essentially doing continuous C&Js, racing against the clock. My goal was to make it to the fifth round, so I'm happy I got there and was able to get two more reps in the final minute.

Muay Thai

Workout 27 January 2009:

Muay Thai training and sparring, 30 minutes

My trainer took it a bit easy on me since I'm getting over being sick, and also sore for a couple different reasons. Still a decent workout.

Press-Push-Jerk

Workout 25 January 2009:
Shoulder Press 5 sets of 1 rep
Push Press 5 sets of 3 reps
Push Jerk 5 sets of 5 reps
Rest as needed between sets

Results:
SP: 135-140-145-150-150
PP: 135-145-150-155-160
PJ: 120-125-130-130-130(F5)

Previous Best (5 May 08):
SP: 130-135-140-145-145
PP: 130-135-145-155-160(F3)
PJ: 120-125-130(F5)-130(F5)-130(F4F5)

*F# means a failed attempt at that rep number

With the exception of the shoulder press, I didn't try to increase the weight compared to the last time I did this workout since there were so many failed reps (5 total). Since I recently put up a one-rep max of 155 on a shoulder press, I knew I could easily go to 150. I didn't try for 155 in an attempt to conserve some strength for the pushes and jerks. The push presses went well and I should be able to max at 165 next time. Until I can do all the jerk reps without a failure, I won't increase that weight.

Angie

Workout 24 January 2009:
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.

Results: 27'30
Previous Best: 29'07 (19 Nov 08)

The pull-ups continue to be the slowest part of this workout, taking somewhere between 1/3 and 1/2 of the total time. The sit-ups were also difficult today since yesterday's workout involved 150 of them. Regardless, a nice improvement.

Michael

Workout 23 January 2009:
Three rounds for time of:
800m run
50 Back Extensions
50 Sit-ups

Results: 25'15
Previous Best: 24'54 (21 Nov 08)

I've been sick recently and took an extra day off yesterday. So, I had to get back to the gym today. Even though the time was slower than last, a 20 second difference is decent for being sick.

This workout is in honor of Navy Lieutenant Michael McGreevy, of Portville, NY, who was killed in Afghanistan June 28 2005.

Bench and Deads

Workout 20 January 2009:

Bench Press: 5 sets of 5 reps at 165lb
Deadlift: 1 set of 5 reps at 305lb

Results: All reps completed without failure

Previous Best Bench: No previous 5x5
Previous Best Deadlift: 5x1 at 290lb (17 Aug 08)

I infrequently bench since I usually work out alone and in order to go heavy, safely, you NEED a spotter. I didn't have one today, so I chose a weight that would go up safely, but still offer a challenge. I should be able to go with 170lb next time solo, or 175lb with a spotter.

The deadlifts went well. I did several warm up sets from 135 - 255lb before going for the 305lb work set. I've been reviewing deadlift form since although I've put up some decent weight over the past several months, I felt like I had been using too much back and not enough hip extensors. Today's pulls felt better, but there's still room for improvement. I should be able to pull 310-315lb next time.

Thai Training

Workout 19 January 2009:

40 minutes Muay Thai training and sparring

Aerobic capacity is back where it should be. Good session today.

Squats

Workout 18 January 2009:

Back Squat 5 sets of 5 reps at 215lb

Previous best: 5x5 at 210lb (6 Jan 09)

Really didn't want to lift today since my sleep schedule is messed up from working nights. I hit all the reps without a problem, but it felt heavier than it should. I'll go for 220lb next time.

Cindy

Workout 16 January 2009:

"Cindy"
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Results: 18 rounds + 5 pull-ups and 10 push-ups
Previous best: 17 rounds + 5 pull-ups (11 Nov 08)

This workout is one of my New Year's resolutions, with a goal of 20 rounds in 20 minutes. I'm happy with today's results and with a little work, should be able to hit this goal soon. The biggest problem was with the push-ups and needing to break up each set of 10 in the later rounds. Even a small improvement in chest and tricep strength should allow me to reach my goal.

Sprints

Workout 15 January 2009:

Four rounds, each for time, of:
800m run

Results: 4'27 / 3'52 / 3'56 / 3'50 with 3-4 minutes rest between

Most of my workouts involving running are done with a treadmill, but if I am only running, I either use an indoor track or go outside, depending on the weather. Today I ran on a two lane track at my gym, no lane markings, 18 laps per 800m. Unfortunately, some old woman decided to jog on the track when I was about 100m into my first run. She was very unclear on the concept of how to share and would repeatedly get in my way as I was trying to pass her. After lapping her about 10 times, she finally started to understand the concept of sharing. Hence, a very poor first 800m time. The next three efforts were better, but not fast as they should be since there was still the difficulty and added effort of passing the old woman.

I can run a 5K on an indoor track in about 23 minutes. That breaks down to about 3'40 per 800m. Since these runs were sprints, so to speak, I should be running them in at most, about 3'30.

Bottom line, I'll wait to see what I can do on an empty track.

Filthy Fifty

Workout 14 January 2009:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Dumbbell swings, 35lb
50 Steps, Walking Lunge
50 Knees to elbows
50 Push press, 45lb
50 Back extensions
50 Wall ball shots, 15lb ball
50 Burpees
50 Tuck Jumps
(No moving on to another exercise until all reps are completed of the prior)

Results: 45'30
Previous Best: 44'26, 45 reps all exercises (8 Feb 08)

This workout is brutal and is probably the longest I do aside from a rare 10K run or row. Individually, no exercise is particularly difficult, but doing all 10 is metabolically very demanding. Although my time is up by one minute compared to the last time I did this workout, I did 50 reps per exercise, compared to only 45 last time. Overall then, there was a definite improvement.

The two biggest time consumers were the knees to elbows and burpees. The K2Es took a long time due to muscle fatigue, so more core strength would improve this aspect. Burpees are awful. Fifty burpees at the end of the workout when you're running on fumes is even worse. The best I can do to cut time here is to improve my metabolic conditioning in general.

AMRAP

Workout 12 January 2009:

As many rounds as possible in 20 minutes of:
Run 400m
15 L-Pull-ups
15 Hip extensions

Results: 4 rounds (runs on treadmill at 1% incline)

This is another new workout for me, so I have nothing for comparison. I was hoping for 4-5 rounds, so I'm reasonably pleased with the results. I spent the most time on the L-pull-ups, having to break them up into sets of 4-8 reps. Improving my strength there would easily allow me to do another full round. It bothers me a bit that I shortchange myself on the range of motion of the pull-ups. Normally, I go from full arm extension to chin over the bar. When doing L-pull-ups for speed or high volume, I do not go to full arm extension (aside from the first rep of any set). This will need to be a targeted area of improvement.

I also could have bought some extra time by doing the runs a little faster.

Split Jerks and Sparring

Workout 11 January 2009:

Split Jerk, 7 sets of 1 rep, alternating legs

Results: 155-160-165-170-175-180-185lb
Previous best: 125-135-145-155-165-175-180lb (14 Apr 08)

Thai Kickboxing
45 minutes training and sparring

Like a lot of other lifts, it's been awhile since I've gone for a max weight split jerk. The last time I went heavy in April 08, I had a 55lb spread between the reps. That's too much, so I decreased the jump to only 5lb per set. Form started to deteriorate at about 170-175lb and was worse when driving the left leg forward.

My biggest problem is getting comfortable shoving my body under the bar after the dip-drive and not being as explosive as necessary. To train myself in this area, I would need to use a lifting platform and bumper plates so I could drop the weight without causing any damage. Right now, I mute the jerk portion of the lift which gives me better bar control so I'm less likely to drop (and break) the weights. Unfortunately, this sacrifices form, decreases the weight I can jerk, and actually puts my back at greater risk for injury...but I'll be damned if I break one of my cheap 45lb plates. Alternately, I can practice form with my current set up, just with a lighter (~125lb) weight.

Muay Thai practice went far better today than last week. Half the time was spent conditioning, the other half was spent on technique, including a new kick. I'm hoping to put in at least an hour of practice on my heavy bag before next week.

Deadlifts and Burpees

Workout 10 January 2009:

Time for 5 rounds of:
245lb Deadlift, 5 reps
10 Burpees

Results: 9'23

This one sounds deceptively easy, but by round 3, I was drained. Burpees are evil.

This was a new workout and I went in hoping for a time of 10min or less. I'll probably up the deadlift weight 5-10lbs next time and shoot for under 9.

And remember, "if your goals are inconsistent with deadlifts, you may want to re-evaluate your goals!" -Skibicki

AMRAP 4x15

Workout 8 January 2009:

As many rounds as possible in 20 minutes of:
15 Pull-ups
15 Ring push-ups
15 Back extensions
15 GHD sit-ups

Results: 5 rounds + 15 pull-ups

This was a new workout, so I have no previous numbers for comparison. I was hoping to get 6 rounds in, but came up short. I didn't anticipate just how draining the ring push-ups would be when combined with everything else. Ring push-ups require additional assistance (compared to regular push ups) from the lats, back, and abs for support. Since these muscles were worked heavily by the other three exercises, muscle fatigue rather than getting winded was the big player.

Doing any exercise on rings (e.g. push-ups, pull-ups, L-sits) is much more challenging and significantly more effective in building strength than doing the traditional version of an exercise. Check out http://www.ringtraining.com/ for some great articles and sample exercises and routines.

Also, as a warning, GHD sit-ups are extremely demanding and high reps can be dangerous if you're not sufficiently conditioned. They're not particularly effective at building a six-pack, but you will develop a rock solid core.

Muay Thai Conditioning

Workout 7 January 2009:

35 minutes of Muay Thai conditioning / sparring.

Today was my pennance for Sunday's awful performance. I asked my coach for a high intensity conditioning session. Technique was not important, hitting fast and hard was. I'm still not happy with how quickly I fatigued, but it was better than Sunday.

I added on 20 minutes of hip flexibility work at the end. My hip flexors, in particular, are still too tight.

Squats and Shoulder Press

Workout 6 January 2009:

Back Squat
5 sets of 5 reps at 210lb

Shoulder Press
5 sets of 5 reps at 125lb

I was originally going to just do the shoulder press, but my legs were stiff from driving yesterday and today, so I repeated Sunday's squats. The weight moved easily, so I'll add 5-10lbs to the next 5x5.

I haven't done a 5x5 of the shoulder press in over a year, so like the squats, I loaded lighter than what I'm probably capable of pressing. Since these presses went reasonably well, I'll add 5lb next time.

Squats and Sparring

Workout 4 January 2009:

Back Squats
5 sets of 5 reps at 210lb

Thai Kickboxing
30 minutes training and sparring

It's been several weeks since I've squatted heavy and since one of my goals is a 2x bodyweight squat, it's time to jump back in. Since it's been awhile, I scaled back the weight a bit. I also didn't want to completely destroy my legs prior to some Muay Thai training.

Muay Thai did not go well. My form and technique weren't terrible considering I've taken 3 weeks off. However, I fatigued much more quickly than usual and recovered slowly. I'm going to add an extra 30 minutes on Wednesday to make up for this.

Double Unders and Sit Ups

Workout 3 January 2009

Time for 50-40-30-20-10 rep rounds of:
Double unders
Sit Ups (USAF style)

Results: 13'40
Previous best: 18'07 (8 Mar 08)

I used to hate double unders (like jumping rope except the rope spins around you twice for each jump) because I could barely do them. It wasn't until mid 2008 when I could actually do 2-3 consecutive DUs. Something just "clicked" over the past month or two, and now I can do upwards of 20 DUs in a row. The 25% decrease in workout time definitely shows this. The biggest thing I need to work on now is controlling my breathing since I tend to hold my breath during multiple consecutive DUs. Never a good idea. I've also made progress, becoming less fatigued, with sit ups.

Turkish Get Ups

Workout 2 January 2009:
As many turkish get ups (16kg kettlebell) as possible in 20 minutes, alternating arms

Results: 25
Previous best: 19 (20 Dec 08)

The turkish get up is quickly becoming one of my favorite exercises since, although it emphasizes the shoulder, it effectively works every single major muscle group and is pretty brutal on the core. The last time I did this workout was only two weeks ago, so I was very pleased with a 30% improvement. Most of that is attributable to better technique rather than pure strength gains. Once I can bang out 30 of these in 20 minutes, I'll up the weight to 24kg.

Check out some of Jeff Martone's stuff over at http://www.tacticalathlete.com for some great info about kettlebell exercises.

New Years Resolutions 2009

Here're the skills and goals I plan to accomplish in 2009.

The Big Three Lifts:
- 2x bodyweight squat
- 2.5x bodyweight deadlift
- 5 consecutive bodyweight shoulder presses
- CFT >800

Misc. Strength:
- More than 20 turkish get-ups in 20 minutes with 24kg kettlebell (completed 19 June 2009)
- Clean 200lbs

MetCon:
- Row 5K in less than 20 minutes
- Run 5K in less than 21 minutes

Gymnastics:
- 5 consecutive handstand push ups, from parallettes
- 10 second front lever on parallel rings
- 10 second back lever on parallel rings
- 5 consecutive muscle ups on parallel rings
- Hold a handstand for 60 seconds
- "Walk" 10 feet on hands
- 5 consecutive one-handed push ups, each arm
- 30 consecutive kipping pull ups
- Be able to kip from sitting to standing

The "Girls":
- Fran less than 7 minutes
- Cindy 20 or greater rounds

Welcome

Welcome to Dave Gets Diesel.

This is part of a New Years Resolution to become more accountable for my fitness gains over the next year. Instead of just a generic wanting to run faster or squat more, I've made a list of skills and goals I want to accomplish in 2009. I also challenge YOU to give some of these a try.

This blog also serves a dual purpose. Several of my friends like to follow and/or emulate my workouts. Instead of constantly bugging me, this should make their lives (and mine) a bit easier. God Bless America and instant gratification!

So, what are you going to see here?

Everything will be fitness related. Sorry to all my stalkers who want to know everything about my personal life, but that's just not going to happen here.

I'll post my workouts and my results.
I'll keep my New Years Resolutions list updated.
I'll also occasionally post fitness-related articles, studies, tips, tricks, and information I find interesting and/or amusing.

Happy 2009!