1. Work up to 1RM Press
2. 5x3 @ 90% 1RM
3. Crossfit Benchmark Workout: Christine
3 rounds for time:
Row 500m
12 deadlifts @ bodyweight
21 box jumps (20")
----------------
1. 125. Tied PR. Still not making much progress on the press, but at least 125 went up fairly easy this time. The top half of my press is my limiting factor, I don't have any problem getting the weight up to my nose or higher, but that's my sticking point. This definitely has carry-over to HSPU, as the bottom portion is my limiting factor there. Might work some top half presses in the future, or stick with HSPU
2. 5x3 @ 110#. Not too bad, the last set was pretty heavy
3. Time: 8:26. Really pleased about this time. Goal going in was under 9 minutes. I focused on maintaining strong, slow strokes on the rower which allowed me to catch my breath and recover for the deadlifts and box jumps. The first 500 was 1:52, and I think the others were also under 2:00
Showing posts with label press. Show all posts
Showing posts with label press. Show all posts
20100519
20100414
Max Pull-ups, Press
Kipping Pull-ups, max reps: 40. PR
Press: 45x5, 65x5, 75x5, 95x3, 105x3, 115x1, 120x1, 125x1
Happy with the pull-up number. This is a PR by 14, but it's also the first time I've really tested them. My grip ended up giving out before my pull strength
Press is the usual story. Felt a little stronger on 120 and 125 than I usually do, so I guess that's some kind of progress, but not much.
Press: 45x5, 65x5, 75x5, 95x3, 105x3, 115x1, 120x1, 125x1
Happy with the pull-up number. This is a PR by 14, but it's also the first time I've really tested them. My grip ended up giving out before my pull strength
Press is the usual story. Felt a little stronger on 120 and 125 than I usually do, so I guess that's some kind of progress, but not much.
20100401
Pressing
Early workout:
1. Work up to 1rm Press
2. 4 rounds of: 3 press @ 90%, 2 rope ascents, 50m buddy carry
-----------
1. 120
2. rx'd @ 105 for presses. Subbed farmers walk with 2x 2 pood kettlebells
Disappointed in the press numbers. I'm going to keep working at it though and hopefully make some progress. The rope ascents were pretty hard, but I enjoy these. Need to add them to some more workouts
1. Work up to 1rm Press
2. 4 rounds of: 3 press @ 90%, 2 rope ascents, 50m buddy carry
-----------
1. 120
2. rx'd @ 105 for presses. Subbed farmers walk with 2x 2 pood kettlebells
Disappointed in the press numbers. I'm going to keep working at it though and hopefully make some progress. The rope ascents were pretty hard, but I enjoy these. Need to add them to some more workouts
20100325
Crossfit Total
1. CFWU, ROM drills
2. Crossfit Total:
1 rm Back Squat
1 rm Press
1 rm Deadlift
----------------------
1. rx'd
2. Squat: 45x5, 95x5, 135x3, 185, 225, 245, 255
Press: 45x5, 75, 95, 115, 120, 125 (fail x 3)
Deadlift: 95x5, 135x3, 185, 225, 275, 315, 365, 385 (fail), 385 (fail), 385 (PR)
Total: 760
Overall not too bad. This ties my pr for the CFT that I got last time I did it, right after doing SS. I was really pumped about the deadlift, because this was a 10# PR over last time I did it about 3 weeks ago. I got the weight all the way up twice but just couldn't lock out my hips before I actually got it.
I'd like to get the squat numbers up a little bit, but with the amount of strength work I've been doing this isn't too bad.
The press is really disappointing. I haven't gotten above this in a long time, and haven't really progressed. Just the same as I've told myself before, I really need to add presses to my workouts on a regular basis, and stick with it.
2. Crossfit Total:
1 rm Back Squat
1 rm Press
1 rm Deadlift
----------------------
1. rx'd
2. Squat: 45x5, 95x5, 135x3, 185, 225, 245, 255
Press: 45x5, 75, 95, 115, 120, 125 (fail x 3)
Deadlift: 95x5, 135x3, 185, 225, 275, 315, 365, 385 (fail), 385 (fail), 385 (PR)
Total: 760
Overall not too bad. This ties my pr for the CFT that I got last time I did it, right after doing SS. I was really pumped about the deadlift, because this was a 10# PR over last time I did it about 3 weeks ago. I got the weight all the way up twice but just couldn't lock out my hips before I actually got it.
I'd like to get the squat numbers up a little bit, but with the amount of strength work I've been doing this isn't too bad.
The press is really disappointing. I haven't gotten above this in a long time, and haven't really progressed. Just the same as I've told myself before, I really need to add presses to my workouts on a regular basis, and stick with it.
20100225
1RM Press, Team Workout
1. 1RM Press: Worked up to 125#
2. Team Workout (with a partner): 12:24
4x200 each
100 Wall ball @ 20#, while partner holds a handstand. Switch at failure of either
100 Back Squat @ 95#, while partner does knees to elbows. Switch at failure
The press tied my PR, which was back when I was doing SS, so I guess that's a small plus. But I'm kind of disappointed I haven't made any progress since then. Press is definitely my weakest lift, and even though I've tried to add in some additional work, it hasn't made much difference. Need to add some more overhead stuff, not really sure what though.
Not sure exactly what the time was on the team workout, somewhere around 12:24. My overhead weakness got me on this one too, felt good in the first handstand, but collapsed the second time. Ended up switching over to holding 40# DB overhead
2. Team Workout (with a partner): 12:24
4x200 each
100 Wall ball @ 20#, while partner holds a handstand. Switch at failure of either
100 Back Squat @ 95#, while partner does knees to elbows. Switch at failure
The press tied my PR, which was back when I was doing SS, so I guess that's a small plus. But I'm kind of disappointed I haven't made any progress since then. Press is definitely my weakest lift, and even though I've tried to add in some additional work, it hasn't made much difference. Need to add some more overhead stuff, not really sure what though.
Not sure exactly what the time was on the team workout, somewhere around 12:24. My overhead weakness got me on this one too, felt good in the first handstand, but collapsed the second time. Ended up switching over to holding 40# DB overhead
20100217
Deadlift/Press
morning
Deadlift: -----------Press:
45 x 5 -------------45 x 5
135 x 5 ------------65 x 5
185 x 5 ------------95 x 5
225 x 5 ------------100 x 3
275 x 3 ------------105 x 3
295 x 3 ------------110 x 1
295 x 5 ------------115 x 1
--------------------120 x 1 (fail, twice)
Deadlift: -----------Press:
45 x 5 -------------45 x 5
135 x 5 ------------65 x 5
185 x 5 ------------95 x 5
225 x 5 ------------100 x 3
275 x 3 ------------105 x 3
295 x 3 ------------110 x 1
295 x 5 ------------115 x 1
--------------------120 x 1 (fail, twice)
20100211
Squat, Shoulder Press
morning
Back squat: 45x5, 95x5, 135x3, 185x3, 205x3, 225x3, 245
Shoulder Press: 45x5, 65x5, 95x3, 100x3, 105x3, 110, 115, 120
Back squat: 45x5, 95x5, 135x3, 185x3, 205x3, 225x3, 245
Shoulder Press: 45x5, 65x5, 95x3, 100x3, 105x3, 110, 115, 120
20100129
DROP DEAD
Afternoon
Warm Up: Run 1 mile. 100 push-ups for time.
Strength: 3 RM Dead Lift
Work Capacity / Stamina: For time: 10 rounds: 5 x Dead Lift (185#), 5 x pull-ups then run 800M, then, 10 Rounds: 5 x Push-Press (95#), 5 x pull-ups.
1. 7:17, 3:34 (need to get better at high rep push-ups
2. DL 3rm - 295
3. Part 1 - 6:20. Didn't do part 2 for time because of tear on my palm, did 5 rounds of 5 push press (95#) with 5 strict pull-ups, and then 2x5 strict press with 95...Really liked this workout, going to try again once the hand gets better
20100121
Press, Push Press, Row/Clean/Pull-ups
1. Work up to 1RM Press, Push Press
2. 5 rounds of 3 PP @ 90% 1RM:
3. 800m Row
3 rounds of 20 Squat Clean (95#), 20 pull-ups
2. 5 rounds of 3 PP @ 90% 1RM:
3. 800m Row
3 rounds of 20 Squat Clean (95#), 20 pull-ups
800m Row
1. 120 Press, 150 Push Press
2. 5x3 @ 135
3. 25:07
2. 5x3 @ 135
3. 25:07
This time is awful for the workout, I should have done a lot better. Will do better next time
20100119
Cindy, 3x5 Press
Afternoon:
Cindy: AMRAP 20 minutes
5 pull-ups
10 push-ups
15 air squats
19.5 rounds...really poor showing. I started off way too fast, and was completely burned out by like 15 minutes. Need to get some more work in on met-con's, I lost a lot during SS. Going to do some presses later.
Cindy: AMRAP 20 minutes
5 pull-ups
10 push-ups
15 air squats
19.5 rounds...really poor showing. I started off way too fast, and was completely burned out by like 15 minutes. Need to get some more work in on met-con's, I lost a lot during SS. Going to do some presses later.
Evening:
Press:
45 - 2x10, 65 - 1x5, 105 - 3x5
20100113
Day 45
Just got back from the gym where I did my closing CFT for my Starting Strength cycle. Overall I'm pretty pleased with how it went. My shoulder's still bothering me, but just doing single reps wasn't too bad so I just went with it.
Bodyweight: 168.5
Squat: 45 - 2x5, 135 - 1x5, 185, 225, 245, 265, 275, 285, 300 (fail), 300 (fail)
Press: 45 - 2x5, 65 - 1x5, 95, 105, 115, 125, 135 (fail)
Deadlift: 45 - 1x5, 135 - 1x5, 225, 245, 275, 315, 335, 350
I'm fairly pleased with this. Not quite as much improvement as I was expecting...I was hoping for my weights to go up as much as the 5 RM's had, but no luck. I got a little anxious on the squats, and tried for 300 instead of just going up by 5 or 10 like I probably should, and could have, but in the long run I don't think it makes a huge difference. Looking back at my previous PR I'm a lot more happy than I was with this at the gym. 40 pounds on my squat in ~1.5 months is great.
The press is still by far my weakest point. Doing a max was weird though, whereas with the 5 RM I have trouble getting it off my shoulders sometimes, on the 125 I had trouble getting it to lockout. No matter what workout I do after this I'm going to start implementing some 3x5 press before or afterwards a couple times a week.
Deadlift was awesome. I went in hoping for 350, and got it. I probably could have gone a little higher, but with my shoulder feeling like it does I didn't want to chance it. I used straps on the last 3 lifts, didn't really feel like I was losing my grip yet, but I just didn't want the grip to be what kept me from hitting the lift.
Bodyweight: 168.5
Squat: 45 - 2x5, 135 - 1x5, 185, 225, 245, 265, 275, 285, 300 (fail), 300 (fail)
Press: 45 - 2x5, 65 - 1x5, 95, 105, 115, 125, 135 (fail)
Deadlift: 45 - 1x5, 135 - 1x5, 225, 245, 275, 315, 335, 350
I'm fairly pleased with this. Not quite as much improvement as I was expecting...I was hoping for my weights to go up as much as the 5 RM's had, but no luck. I got a little anxious on the squats, and tried for 300 instead of just going up by 5 or 10 like I probably should, and could have, but in the long run I don't think it makes a huge difference. Looking back at my previous PR I'm a lot more happy than I was with this at the gym. 40 pounds on my squat in ~1.5 months is great.
The press is still by far my weakest point. Doing a max was weird though, whereas with the 5 RM I have trouble getting it off my shoulders sometimes, on the 125 I had trouble getting it to lockout. No matter what workout I do after this I'm going to start implementing some 3x5 press before or afterwards a couple times a week.
Deadlift was awesome. I went in hoping for 350, and got it. I probably could have gone a little higher, but with my shoulder feeling like it does I didn't want to chance it. I used straps on the last 3 lifts, didn't really feel like I was losing my grip yet, but I just didn't want the grip to be what kept me from hitting the lift.
20100109
Day 41
Squat: 45 - 2x5, 135 - 2x5, 235 - 3x5
Press: 45 - 2x5, 75 - 1x5, 110 - 3x5
Deadlift: 45 - 1x5, 135 - 2x5, 225 - 1x5, 280 - 1x5
Pull-ups: Bodyweight +25 - 5x5
Overall not too bad. The squats were pretty heavy but they went up easy enough. Press is still hard, but it's getting easier, it's just going to take a a few workouts at each weight. The deadlift was probably the hardest, but only because my grip was completely gone by the 5th rep.
20100105
Day 37
Squat: 45 - 2x5, 135 - 2x5, 225 - 3x5
Press: 45 - 2x5, 75 - 1x5, 110 - 3x5
Deadlift: 45 - 1x5, 135 - 2x5, 225 - 1x5, 275 - 1x5
Pull-ups: Bodyweight - 2x10, Bodyweight +25 - 3,2,1,2,3
GREAT workout. Felt good to be home and well rested. Nutrition has been on point the past couple days and I could really tell a difference. Could finally tell some progress on the press. The first 2 sets were pretty easy, and I got the first 3 of the third set, but then had to give a little bit of a push to get the last 2, hopefully I'll be able to get all 3 sets clean next workout. The deadlift was heavy, but I didn't have a lot of trouble other than acually holding onto it, I could tell my grip was giving on the last 2 reps
Press: 45 - 2x5, 75 - 1x5, 110 - 3x5
Deadlift: 45 - 1x5, 135 - 2x5, 225 - 1x5, 275 - 1x5
Pull-ups: Bodyweight - 2x10, Bodyweight +25 - 3,2,1,2,3
GREAT workout. Felt good to be home and well rested. Nutrition has been on point the past couple days and I could really tell a difference. Could finally tell some progress on the press. The first 2 sets were pretty easy, and I got the first 3 of the third set, but then had to give a little bit of a push to get the last 2, hopefully I'll be able to get all 3 sets clean next workout. The deadlift was heavy, but I didn't have a lot of trouble other than acually holding onto it, I could tell my grip was giving on the last 2 reps
20091231
Day 32
Bodyweight: 173
Squat: 95 - 2x5, 135 - 1x5, 185 - 1x5, 225 - 3x5
Press: 45 - 2x5, 75 - 1x5, 105 - 3x5
Power Clean: 165 - 4x3, 2
Pull-ups: Bodyweight +25 - 4x5
This was a pretty hard workout. Overall, traveling as much as I have over the holidays has hurt my workouts. My progress has definitely slowed down, and I haven't been able to stay on GOMAD as well as I hoped. But starting today I'm going to be home for the immediate future so I shouldn't have any problems. My bodyweight has been increasing, but not as fast as I hoped. But I don't feel like I've put a lot of fat on, so I'm feeling pretty good about that. Over the month as a whole my progress on GOMAD has been better than I expected going in, with the exception of my press increasing, which hasn't really happened. But I'm sure it's just going to take time
Squat: 95 - 2x5, 135 - 1x5, 185 - 1x5, 225 - 3x5
Press: 45 - 2x5, 75 - 1x5, 105 - 3x5
Power Clean: 165 - 4x3, 2
Pull-ups: Bodyweight +25 - 4x5
This was a pretty hard workout. Overall, traveling as much as I have over the holidays has hurt my workouts. My progress has definitely slowed down, and I haven't been able to stay on GOMAD as well as I hoped. But starting today I'm going to be home for the immediate future so I shouldn't have any problems. My bodyweight has been increasing, but not as fast as I hoped. But I don't feel like I've put a lot of fat on, so I'm feeling pretty good about that. Over the month as a whole my progress on GOMAD has been better than I expected going in, with the exception of my press increasing, which hasn't really happened. But I'm sure it's just going to take time
20091227
20091217
Day 18
Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 220 - 3x5
Press: 45 - 2x5, 75 - 1x5, 110 - 1x5, 105 - 2x5
Power Clean: 45 - 2x5, 95 - 1x5, 135 - 1x3, 155 - 5x3
Dips: Bodyweight +25 - 8, 8
Squats were extremely heavy, probably going to need to drop back down next workout and build back up. The presses were by far the worst though, didn't think 105 was too bad last workout, but this time I couldn't get up 110 without a bit of a push towards the end, and had to drop down the last 2 sets. For some reason this is just my worst lift, but that just means I've gotta work even harder at it. Power clean was difficult but not too bad, and the same with the dips
Press: 45 - 2x5, 75 - 1x5, 110 - 1x5, 105 - 2x5
Power Clean: 45 - 2x5, 95 - 1x5, 135 - 1x3, 155 - 5x3
Dips: Bodyweight +25 - 8, 8
Squats were extremely heavy, probably going to need to drop back down next workout and build back up. The presses were by far the worst though, didn't think 105 was too bad last workout, but this time I couldn't get up 110 without a bit of a push towards the end, and had to drop down the last 2 sets. For some reason this is just my worst lift, but that just means I've gotta work even harder at it. Power clean was difficult but not too bad, and the same with the dips
20091212
Day 13
Workout 6
Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 210 - 3x5
Press: 45 - 2x5, 75 - 2x5, 105 - 3x5
Power Clean: 45 - 1x5, 95 - 2x5, 150 - 5x3
Dips: Bodyweight +25 - 8, 8
Felt surprisingly good for this workout. Didn't get a lot of sleep last night and felt it during the day, but once I got into the gym I was able to get in a good zone and put up improvements on all my lifts. The press was extremely hard...this just isn't a lift I'm very good at, which means I really need to work at it. Other than that nothing was particularly hard. 210 went up easier today than 205 the other day, and the power cleans felt great now that I've re-read the chapter out of Starting Strength and have been focusing on my form more strictly. The dips were pretty hard too, but I'm chalking that up to being tired, and tricep/shoulder fatigue from the presses. We'll see how they feel next workout
Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 210 - 3x5
Press: 45 - 2x5, 75 - 2x5, 105 - 3x5
Power Clean: 45 - 1x5, 95 - 2x5, 150 - 5x3
Dips: Bodyweight +25 - 8, 8
Felt surprisingly good for this workout. Didn't get a lot of sleep last night and felt it during the day, but once I got into the gym I was able to get in a good zone and put up improvements on all my lifts. The press was extremely hard...this just isn't a lift I'm very good at, which means I really need to work at it. Other than that nothing was particularly hard. 210 went up easier today than 205 the other day, and the power cleans felt great now that I've re-read the chapter out of Starting Strength and have been focusing on my form more strictly. The dips were pretty hard too, but I'm chalking that up to being tired, and tricep/shoulder fatigue from the presses. We'll see how they feel next workout
20091207
Day 8
Workout 4
Warm-up: 1000m Row: ~4:45
Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 200 - 3x5
Press: 45 - 2x5, 75 - 1x5, 100 - 3x5
Power Clean: 45 - 2x5, 95 - 1x5, 145 - 5x3
Dips: Bodyweight +20 - 2x8
Rowing workout: 20:10, 8 rounds (forgot to check overall distance...somewhere around 720m, average 90m/6 cal per round)
Got a lot of sleep this weekend so I felt really rested in the gym today. All the weights were hard, but everything went up fairly easy. Press was definitely the hardest, need to work on keeping my core tight during this so my back doesn't arch excessively. Felt good for the first 2 sets but as I got fatigued I could feel it arching more than I wanted. Power cleans went great. I've been concentrating on my form more than usual, trying to squat under the weight rather than opening my feet up more (what I used to do). This takes some getting used to but it definitely feels more natural and is easier to move the weight.
I'm going to practice my rowing some more, I feel like I'm working a lot harder than I should be for how hard/fast I'm going. Doing some research on rowing form the next couple days.
Bodyweight: 159 (up 5 pounds since last Monday)
20091202
Day 3
Long day today. Perfect timing on the GOMAD, it's really convenient while I'm working because I can just chug a few cups of milk whenever I get a little hungry.
Diet: fairly good, still training myself to eat more food
Sleep: 6 hours
Starting Strength Workout 2
Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 190 - 3x5
Press: 45 - 2x5, 95 - 3x5
Power Clean: 45 - 2x5, 95 - 1x3, 135 - 5x3
Dips: Bodyweight +15 - 2x8
20091125
Nov 25 CFT
Just got back from the gym where I tested my Crossfit total. This is what I'm going to be using as a baseline for my progress while on Starting Strength. Didn't realize the gym was closing early for Thanksgiving, so I ended up having to rush through, but it didn't affect my numbers much
Squat: 45 2x5, 95 1x5, 135 1x5, 185, 205, 225, 235 (fail) Only tried 235 once, didn't really have time to do anymore, but I doubt I could have gotten it.
Press: 45 1x5, 75 1x3, 95, 115, 120. This was pretty hard...no way I could have gone any higher
Deadlift: 135x5, 185x3, 225, 275, 295, 305. Maybe could have gone a little higher, but I didn't want to push it
CFT: 650 (225, 120, 305)
Overall I'm very pleased with these numbers. I've been doing strictly bodyweight exercises for the past ~2 months, and none of my ME lifts have really suffered as a result. I'm planning on running the Marine Corps PFT either Saturday or Sunday depending on my work schedule, and I'll post those results as soon as I've got them
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