Bench

Workout 26 February 2010:

Bench Press 3-3-3-3-3

Results: 185-185-190-190-195lbs
Previous best: 150-155-165-170-175lbs (10 Nov 08)

Since I was working out with a friend today, I felt like it was time to do some heavy bench presses. The first three sets went up easily. The fourth required a bit of work, but since I had a good spotter, I felt like I could go up another 5lbs for a good finish. The last rep took a bit of encouragement, but I was able to press it up without assistance. Not bad!

As always, if you plan to go heavy with the bench press, you MUST have a spotter. If you don't have one, only go at about 90% effort to avoid getting stuck under the bar.

Stephen

Workout 25 February 2010:

"Stephen"
20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
65 pound Stiff legged deadlift

Results: 19'29
Previous best: none

The true "Stephen" workout is 30-25-20-15-10-5 rep rounds and includes a 95lb stiff legged deadlift. I scaled the workout since I haven't done many GHD sit-ups (and don't want to trash my abs) and also to protect my back since the last three exercises in the set put a significant load on the back. Overall, the workout went well. With a bit of improved conditioning, I should be able to add on the 25 rep round next time.

If you're unable to do many reps of the full knees to elbows, this may be scaled by bringing your knees to your chest instead. Also, if you've never done stiff legged deadlifts before, start very light. Unlike regular deadlifts which are meant to tax the whole posterior chain, stiff deads are primarily an exercise for your hips and lower back. Go light and work up as you are able. It is especially important to maintain a good lumbar curve with these.

Hopper

Workout 20 February 2010:

Five rounds for time of:
115 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Results: 27'24
Previous best: none

This is a new workout that nicely covers nearly every major muscle group in the body. I went a bit light on the thrusters since they've had a tendency to bother my back recently. The muscle ups went well for the first several rounds, but near the end, the thrusters had sapped most of my upper body strength. The runs, as usual, were on a treadmill with a 1% incline. Once my back tolerates it, I'd like to work the thrusters up to 135-155lbs.

Back Squats

Workout 17 February 2010:

Back Squat 5-5-5-5-5

Results: 185-205-225-235-235lbs
Previous best: 210x5 (27 Feb 09)

It was a relatively light day at work, so I decided to do some heavy squats in the hospital gym. I'm not really sure where these numbers came from since I previously haven't been able to break 210-220lbs on a set of 5s. On the one hand, I'm excited that my numbers are going up; however, relative to my body weight, my numbers aren't as good as they used to be. Hopefully in about 4 months when I start my new job, I'll have more time to train and get back to the same level of fitness I was at over a year ago.

Remember, a squat doesn't count if you don't squat past parallel. No cheating and doing only 1/4 or 1/2 depth squats.

Deadlifts

Workout 14 February 2010:

Deadlift 3-3-3-3-3

Results: 205-235-255-285-305lbs
Previous best: 285-295-305-315-325lbs (31 Jan 09)

My goal today was to do a moderately heavy 3x5 of deadlifts knowing I wasn't going to come close to my previous bests. I started light and worked up to 285lbs. For my final set, I had intended to do 295lb, but I somehow miscounted and ended up pulling 305lbs. Although it felt heavy, it did go well and I'm actually pretty lucky I didn't wreck my back doing it. Very slowly, I'm getting closer to the weights I was pulling a year ago.

Bench

Workout 13 February 2010:

Bench Press 5-5-5-5-5

Results: 155-165-175-175-175lbs
Previous best: 175x5 (13 Mar 09)

My upper-body strength has been lagging recently, so despite not particularly liking the bench press, today seemed appropriate for its use. I probably could have tied my best previous effort and done a full 5x5 at 175lbs today, but decided to play it safe and slowly work up to my previous best weight. I may have been able to add another 5lbs to the last two sets, but since I was benching alone, I didn't want to take any risks.

Although the bench press IS an excellent exercise for improving upper body strength, it is also particularly dangerous if doing it without a spotter. Unless just about every other big lift where you can easily dump the weight with low risk of injury, the only place for a failed bench to go is down on your chest, or worse, your face/head. This is the one exercise where it's OK to only give 90% effort if working out alone.

Thrust and Sit

Workout 8 February 2010:

Three rounds for times of:
95lb Thruster, 10 reps
30 Sit-ups (Abmat)

Results: 9'02
Previous best: none

About a week ago, I got crushed by the thrusters in Fran. Today's workout was an opportunity to work that movement a bit. Although they did not go well and tired me out more quickly than they should, today's thrusters went a bit better than last time. Coupling them with sit-ups provided some extra core stimulus.

Mini Filthy Fifty

Workout 7 February 2010:

For time:
50 Pull-ups
50 Walking Lunge
50 Sit-ups
50 Push press, 45lbs
50 Burpees
50 Double unders

Results: 28'40
Previous best: none

I wanted to do a high-rep metcon today but lacked all the equipment necessary to do the full Filthy Fifty workout. Regardless, this was still a great workout. I did strict pull-ups to start off instead of jumping push-ups, so my arms were shot pretty quickly. The 50 burpees sucked as always, but I finished on a high note doing all 50 double unders in just two sets.

Since most of these skills are bodyweight-only, the best way to scale this workout is to cut back the reps.

Shoulder Sumo

Workout 6 February 2010:

Five rounds for time of:
20 Shoulder taps
10 Sumo-deadlift high-pull, 75lbs

Results: 11'12
Previous best: none

You loved them so much, they're back! More shoulder taps today coupled with some SDHPs. Since I did 100 shoulder taps a few days ago in about eight minutes, I was aiming to do today's workout in the 10-12 minute range. Although I was closer to 12, I'm happy with today's time. The shoulder taps went a lot better than on 2 Feb since I'm getting used to the movement.

Run-Sit-Push

Workout 5 February 2010:

Three rounds for time of:
Run 400 meters
30 Sit-ups
20 Ring push-ups

Results: 15'46
Previous best: none

After a much-needed rest day (more for mental than physical reasons), I jumped back in with a solid met-con. The runs went reasonably well, though I can feel the extra weight I've (purposely) added over the last month or so, and my sit-ups continue to get faster. The weak link in this workout was the push-ups. Doing the push-ups on a pair of rings adds considerable difficulty to the movement and throws in an element of core stability. I had the rings approx 6-8 inches off the floor and made sure to do full range of motion. The sit-ups were done on an Abmat, and the runs were on a treadmill at 1% incline. Good stuff.

Lunge and Run

Workout 3 February 2010:

Three rounds for time of:
Walking lunge, 50 strides
Run 400 meters

Results: 12'51
Previous best: none

To give my wrists and shoulders a bit of a break, today's workout focused on the lower body. As usual, I did the runs on a treadmill with a 1% incline. Overall, a good workout. My posterior chain will be protesting a bit tomorrow.

When doing lunges, your hamstrings and glutes should get fatigued at about the same time if not earlier than your quads. To make sure you properly emphasize your posterior chain instead of making this a quad-dominant workout, when you're pushing off at the bottom of the lunge, make sure you feel like you're driving your leading heel into the floor instead of rocking forward a bit. To help, remember to keep your chest tall and take moderately large strides. Smaller strides tend to cause people to rock up onto their toes and therefore emphasize the quads.

Shoulder Taps

Workout 2 February 2010:

For time:
100 Shoulder taps

Results: 8'44
Previous best: none

I needed a quick workout today and also wanted to try something new to work on shoulder strength. See this quick video on what shoulder taps look like. They are a great exercise for developing strength and stability in the shoulder and to assist with the development of the ability to walk on one's hands. Since this was the first time doing this skill, I really had no idea what kind of time to expect. The first 20 or so were the most difficult since I had to get used to the skill.

An easy way to scale this workout is to increase the distance of your hands from the wall to make it easier. Just remember to keep a straight back and not let it arch in.