Today I bench pressed 115 lbs for five, four, and three reps. I’d sure like to get this up to bodyweight (135). It seems I should be able to do it if I bench more consistently. Next week I’ll do lower weight for higher reps, and see if I can get 120 the following week. Today I also did several sets of 5-6 dead-hang pull-ups.
Yesterday was deadlift day. My back was still feeling kind of stiff from all the kettlebell swings on Monday, so I deadlifted lighter for more reps: 135 x 10, 145 x 10, 155 x 10. It was plenty. Then the WOD:
50′ walking lunge with 25# weight plate overhead
10 low ring push-ups (rings really close to the floor)
5 rounds for time: 11:48
The ring push-ups, I think I did ten on the first set unbroken, then I broke them up 6 and 5, then I broke up the final three sets into at least three parts. Ring push-ups, when they get really tiring, make me feel nauseated. They really involve all of the layers of abs, it feels like.
It’s been a long time since I updated. Last time was July 3 after squatting 225 x 3.
July 14: Shoulder press, up to 78 x 7 followed by a WOD:
Two minutes each of: max reps inchworm, max reps overhead walking lunge with a 35 lb plate, and doubleunders, followed by one minute rest, three rounds.
July 15: back squats, up to 180 for three sets of 7, followed by a two-part WOD:
(1) five-minute AMRAP of 10 KB swings and 5 chest to bar pull-ups. I got 5 rounds + 11 reps.
(2) Rest 3 minutes then a descending ladder from 10 reps down to 1 of doubleunders and V-ups. This took me 3:41.
On July 16 I left for a trip to Chicago that was very sedentary, except on the second day, Mary Beth and I spent seven hours biking (slowly) on cruiser bikes in Rogers Park and on the lake shore. It was really fun.
Today: back squat up to 155 x 12 reps. I didn’t want to go heavier because it’s my first workout back from a sedentary vacation with a lot of driving and flying. I had done the WOD prior to the squats: 10-minute ascending ladder of ring rows and overhead KB swings (16 kg). I finished with 12 rounds + 21 reps. Tonight I’ll go to karate.
Today I wanted to press 100 lbs. I did a very sparing warm-up of 1 rep at several weights: 70, 85, 92, 98. I failed at 100 on three widely spaced attempts, including with a belt. I did lift 98 and that was a PR.
I stayed to work out with Kyle’s noon class. We back squatted. I used the percentage of 1 rep max / Wendler scheme. This was the heavy week where you work up to 1+ reps at 95%. My 1-rep max is 240 most recently, so I finished my squats with 3 reps at 225. They were a mess. I haven’t been that close to having to bail out in a long time. But I got them all done, and the calculated 1RM for 3 x 225 is 248. So I can call that a PR and try 248 sometime soon if I have the nerve.
Then we had a kettlebell workout with cleans and push-presses, 10 of each, 9 of each, down to 1. I used a 16 kg bell and it took me about four and a half minutes.
On Monday this week we had front squats and a workout of strict pull-ups, strict ring dips, and deadlifts. I front squatted 145 for 2 x 5. The WOD was:
5 strict pull-ups
5 strict ring dips
10 deadlifts at 155 (I used 135)
5 rounds for time. This took me 11:36 and tired me out enough that I didn’t feel bad about using 135 for the deadlift.
Last Friday I deadlifted up to 220 x 5 and 220 x 3. I would like to get my deadlift up to 270 for 1 rep.