Jim vs. DB Thrusters, Pull-ups

Wrappin’ up the week and the month.

For time:
10 DB thrusters
1 pull-up
9 DB thrusters
2 pull-ups
8 DB thrusters
3 pull-ups
…
1 DB thruster
10 pull-ups 

Used 24lb dumbbells for this one; would’ve liked to go heavier, but was limited by the DB weights at my disposal to a choice between “slightly too light” and “too heavy and off-balance”. I don’t like using off-balance weights. Finished in 6:28.

This was kind of a light week for me, and that was by choice: Wednesday was an impromptu rest-day in all regards. I was frustrated that I only worked out nine times in March; with today, I did 14 workouts in April. Much better. That being said, going a bit lighter this week was definitely where my body was at. I’ll try to do even more in May, though.

Jim vs. Deadlifts

Some days, you gotta keep it simple.

Deadlifts
355 x 3
320 x 5
295 x 5

Not a bad showing; get to increase the loads for sets 2 and 3 next week. I’d like to bring 355 up four times, too.

Jim vs. Back Squats, Shoulder Press

I was actually gonna change this up a bit and do Turkish get-ups after the back squats, but the part of the gym where I do those was packed. So, back to the Monday Standard.

Back squats
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

Shoulder press
135 x 3
120 x 5
110 x 5

The linear progression keeps progression, and I set a new 3RM for the shoulder press.  Not a bad start for the week.

Jim vs. Helen

Because this week needed more running.

“Helen”
Three rounds for time of:
400m run
Kettlebell swings x 21
Pull-ups x 12

I used a dumbbell for this one — don’t know how much its handle weighed, but it was at least a total of 52-55lbs — and finished in 10:03. That’s easily a PR for this workout, especially as Rx’d; we’re talking about a minute and a half faster than my previous best, which was at a slightly lighter weight. Rawk.

Jim vs. Deadlifts, Power Snatch/OHS Complex

Doing the reverse pyramid thing to go for a new PR felt a bit odd, but it did seem to work.

Deadlift
385 x 1
345 x 2
310 x 3

So 385 is my new PR, and it took a lot out of me; looking at my 3RM and 5RM for the deadlift, I should’ve been able to get more reps in sets two and three. But it was not happening at all.

Luckily, I seemed to have enough left over to get through the power snatch/overhead squat complex from CF Ithaca.

Power snatch + overhead squat x 2
55 (hang power snatch)
65
75
85
95
105
115

I might’ve been able to go a bit higher, but 115 is my current PR on the full snatch, and 120′s my PR on the power. My PR for overhead squats is 135, but 115′s my 3RM. Overall, I’m pleased with how this went, especially as I haven’t done this movement in about a month and a half.

And, y’know, new PR on the deadlift.

Jim vs. Cleans, 400m Runs

I’m still not sure how well the Olympic lifts work with the reverse pyramid.

Cleans
165 x 1 (power)
150 x 2
130 x 4

This felt strong, except for that first set; but then 165 is my current PR, so maybe I shouldn’t be surprised. Was glad to do true cleans on all the reps in sets two and three.

Then, since the weather was nice, I went outside and ran.

400m run x 3
1:37
1:44
1:52

My running does go to hell fast, and this is the first time I’ve done any in almost two months. I gave myself 2-2.5 minutes rest between runs; the time reflects that and the expected loss in ability. I dearly hope the weather stays good for a while, because that makes it easier to convince myself to run.

Also, that third run was ugly: stitch in the side, etc. Glad I did it, though, because I really felt like I’d hit my limit.

Jim vs. Back Squats, Shoulder Press

I feel like these two mesh well.

Back Squat
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Back when 185 went so badly, I worried about finishing this linear progression. But the last two weeks have felt great, and I’m hoping that will continue.

Shoulder Press
130 x 4
120 x 5
110 x 5 (maybe 6? I forgot to write it down, sadly)

Damned pleased with this: 130 was a new 3RM last week, and I got four; 120 is a new 5RM.  The reverse pyramid thing does seem to work on these kinds of lifts.

Jim vs. Death by Pull-ups

I wanted a fourth workout this week. Things are nasty and rainy outside, but by the gods that’s why there’s a pull-up bar in my house.

Death by pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.

I got through 12 full rounds, with eight reps in my 13th.  That’s getting back towards some of my better performances, which is good. Especially considering how much extra weight I’m carrying these days.

Jim vs. Back Squats

My schedule continues to be inimical to anything but short workouts.

Back squats
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Glad I got in, glad I got it done, and happy that it felt a lot easier than last week’s 185.

Also, started doing box jumps as part of my warm-up. We’ll see how that goes.

Jim vs. Deadlifts, Push-ups, and Box Jumps

My deadlifts weren’t a reverse pyramid today; they were part of a metcon, cribbed from CF Ithaca.

CF Games Open Workout Two
AMRAP in 15 Minutes:
9 deadlifts (155 lbs)
12 push-ups
15 box jumps

I scaled the box jumps down to around 18″, and got through six full rounds, plus nine deadlifts, 12 push-ups, and two box jumps in the seventh round.

My jumping has felt off-kilter lately: I noticed it here, and in a big way during the jump rope portions of this week’s warm-ups. Not sure if it’s a weight gain thing or what, but it’s frustrating. I scaled this one back mainly to avoid face-planting.