Tuesday, May 24, 2016

First WoD since March 2013? Probably....

First WoD in a while. I probably did one or two in Canada I don't remember (and didn't post). And overall, I've been out of Aikido since November and only managed to climbs since then so, just some Yoga and a bit of random gym time.

AMRAP in 20'
5 chest-to-bar pull-ups (some were kip+lower)
10 ring dips (sub normal dips)
95-lb. overhead squats, 15 reps (sub 27.5Kg)

3 rounds + pull-ups, dips and 12 lousy squats...

Squats looked awful. The shoulders were insanely tight and the lower back as well, drastically reducing movement. The pull ups indicate a lack of recent climbing...

But, good to be back. :-)

Monday, February 23, 2015


A bit more distance and a bit more weight.

Sunday I ran 12 miles. There was a fresh layer of snow on the road, making it more difficult. I had my new Saucony Peregrine. Unfortunately I realized I bought them 1/2 a size too small.

Today I lifted a bit. Went for very few shorts sets to help me push the weight a bit.
Squats, 3x3 (125, 135, 145)
Bench, 3x3 (135, 145, 150)
Overhead, 3x3 (80, 85, 95)
Rowing, 3x500m with 1 min rest in b/w.

Finally back to being capable of benchpressing my weight.

Wednesday I boarding a plane...  

Sunday, February 22, 2015

Starting Strength: Week 5

decline bench press (5x45, 5x65, 3x95, 1x115 then 3x5x125)
low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x175)
deadlift (5x135, 3x185 then 1x5x195)

3x5 pullups

1x15 curl-Arnold press (2x20 db)
1x15 shrugs (2x45 plates)

Squat slowing quite a bit, will have to go to 5# increments soon. DL felt solid and can go up. Did decline bench as flat was taken, as usual. Finished with some accessory work for the shoulders/grip.

Friday, February 20, 2015

Starting Strength: Week 4

low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x165)
press (5x40, 5x70 then 5/5/4x80)

3x5 dips

10 back extensions
10 weighted situps (25)
10 weighted back extensions (25)
10 weighted situps (25)

Starting to notice the weight now. Squats went up OK but some slowing on the reps 4-5, though 3rd set went up easier than 2nd - it helped to lower more slowly and in control. Failed the last rep of the final set of press @80, mostly because of L rotator cuff pain. Might reset lower or work on incline bench for a bit.

No power cleans today, short on both time and space.

My week 4

While Kenway is pushing more and more weight, I have been working on endurance this week.

Today: running class
 - benchpress: 2x15 (115, 105)
 - squats: 2x15 (95, 85)
 - overhead press: 2x9 (75, 65)
 - rowing: 2x500m with 1 min rest
 - stairs slow jog: 2x 20 up then down
 - vertical cable chop: 2x15
 - cable single arm row: 2x15
 - bridge with medicine ball between the knees, hips up and down, 2x15
 - all fours single arm over head press: 2x18 (5)
 - deadlift with dumbells: 2x15 (30, 25)

- climbing (lead: 5.8, 5.9, 5.10, 5.11, then fail on a 11 slab).
 - running: 11 miles (slow).

Knee is slowly getting better. Saw a PT. She said I should stretch every day. I'll try.

Training at this time of year can be difficult. So here's a running video for inspiration:  

Wednesday, February 18, 2015

Starting Strength: Week 4?

Catching up on my posts, been c/w a simple linear strength cycle but bad about posting. Will retroactively update posts.

low-bar back squat (5x45, 5x95, 3x115, 1x135 then 3x5x155)
decline bench press (5x45, 5x65, 3x95 then 3x5x115)
deadlift (5x95, 5x135 then 1x5x185)

3x5 pullups

Squat is progressing slow and steady, a tad slow on the last few reps but it doesn't feel unsteady yet. DL felt good. M has been lifting with me and her form is improving nicely (though for some odd reason it's hard for her to get below parallel on the squat).

Friday, February 13, 2015

Mixing it up

In reverse chronological order since last posts:

Running class (which includes an interlude of core workouts)
Bridge + 8# Medicine Ball Abductors, 2x15
Arm raises (to 90 degrees, palms out), 5x5 (15, 15, 15, 17.5, 20)
Finger rolls, 5x5 (30, 35, 40, 45, 50)
Pullups, 2x10
Overhead press, 5x5 (65, 75, 80, 75, 65)
Wall prayer stretch

Vertical cable chop, 2x15
Good mornings
Cable single arm row with reverse lunge, 2x15
Bridge + 8# Medicine Ball Abductors, 2x15
All fours single arm over head press, 2x15 (5)
Rowing, 500m

Running stairs, 3x10

What I refer to as Finger rolls involves letting a dumbbell in each hand roll to the tip of your fingers and then back up (just open and close the hands).

I have been trying to push it at those running classes. Here's a running video that Kenway found that has a good vibe (his words) for inspiration. For the HD version go here https://vimeo.com/113344181.


Tuesday, February 10, 2015

Some more weights

Went bouldering with K and Emilie last night at BKB. We did a bunch of stuff from V1 to V5. We worked the steep room for about half of them. Emilie was climbing strong, finally doing a V5+ she had been working on for a while. K and I looked like we need more practice.

Still getting back into weight training. This morning I did the following:

Squats, 3x3 (95, 115, 125)
Overhead Press, 5x5 (45, 65, 70, 75, 80)
Farmer's Walk, 2 x 30 steps (35 plates in each hand)
Frenchies, 3x3
A bunch of exercises for the hips, the Jane Fonda kind that K likes to make fun off.

I just read this article about the impact of exercise on DNA: interesting.

Monday, February 9, 2015

run then spain then run

I have been keeping up with my increased training regimen. Doing some aerobic classes and running classes.

Then I went to Madrid which meant I barely trained last week (only a running class on Monday). But if you do go to Madrid, try this place: Triciclo. Wow, great food.

This weekend I did my first long(ish) run in a while: 10 miles. I went at a slow pace. The knee was fine until later in the day where it started hurting and was slightly inflamed.

This morning I did some weights:
Becnhpress, 3x3: 135, 145, 135
Weighted pullups, 3x3, +12, +20, +12
Weighted dips, 3x3, +12, +20, +12
Wide grip pullups, 3x3.

Then I did a running class (about 4 miles) that include a core workout midway.

Tuesday, February 3, 2015

Starting Strength - Week 2

press (5x45 then 3x5x65)
low-bar back squat (5x45, 4x65 then 3x5x95)
power clean (5x45 then 3x5x75)

3x5 dips

Remembered to increase the squat load today, but still pretty light - might consider a bigger move up next time (to 115). Press felt heavy but no slowing yet, will go to 75 and see how that goes. PCs still a little light to really know if my technique is in the groove yet.