Jim vs. Push-ups, Pull-ups

Working out at home in the morning, and worried I’m coming down with the cold that’s been going around. Decided to take it a bit easy, i.e. not do a metcon. Instead, I re-visited the hundred push-ups workout, and looked to the same for rep numbers on five sets of pull-ups.

Pull-ups: 10-12-7-7-11(max)
Push-ups: 18-22-16-16-27(max)

The way I timed it was: set of pull-ups, immediately to set of push-ups, rest for 2-2.5 minutes. Definitely inspired by Lynne. Felt good, broke the minimum required max reps for the final sets of both exercises. Solid morning workout, I think.

Jim vs. Shoulder Press, Push-ups, Jump Rope & DB Cleans

My back was feeling better, so I got back in for a longer workout.

Shoulder press, 5×1 at 90% of max
125 x 1
125 x 1
125 x 1
125 x 1
125 x 1

Then push-ups: 20-25-20-20 and maxed out at 19, before pushing through to 28. Not as good as last week, sadly. Looks like Week 4 is here for another go-round.

Finally, a scaled-back version of the metcon I didn’t do on Monday:

100 single-unders
21 dumbbell hang cleans
100 single-unders
15 dumbbell hang cleans
100 single-unders
9 dumbbell hang cleans
100 single-unders

I used 25lb. dumbbells and finished in 7:41; my feet were aching. But better my feet than my back, and all in all I felt good about getting in on a cold day and doing some solid work.

Jim vs. Back Squats, Push-ups

Back squats began the day, 5×4 using 75% of my max. Now, my max is an interesting issue: I’ve done 265, once, but have never been able to replicate the effort. 75% of 265 is around 199, whereas 75% of 255 — the weight I’ve been consistently able to hit recently — is around 191. So I split the difference.

195 x 4
195 x 4
195 x 4
195 x 4
195 x 4

That was rough, but I did every rep of every set and my form was tight. I moved onto push-ups, and did the mandated 18-22-16-16-25. Again, it was tough, but I got through.

Unfortunately, that all left me too drained to have as ambitious a day as I wanted. I was hoping to do a metcon with alternating jump rope and DB cleans, but the first round of cleans had no pop: the weight didn’t fly, so I couldn’t get under it. I tried several reps, but the form wouldn’t come together. Rather than mess up my muscle memory by doing what amounted to deadlifts and hammer curls, I called it a day.

On the upside, my jump rope’s been getting stronger. I can even do one double-under at a time (usually). So there’s been progress.

Jim vs. Deadlifts, Push-ups, KB Swings, Sit-Ups, Box Jumps

As you may have gleaned from the post title, this was a long day at the gym. Deadlifts were first up: 5×1 using 90% of my max.

310 x 1
310 x 1
310 x 1
310 x 1
310 x 1

That was tough, especially towards the end. I really need to focus on my hips driving forward to make this motion smooth, but I think I had really solid form on at least 2-3 of the 5 sets. On the others, my form wasn’t pristine, but it wasn’t terrible or dangerous.

The push-ups, since I’m committed to not missing another week. I did 20-25-20-20-29 today, and the last set called for at least 28. These felt easy today, so I’m hoping it was progress and not me cheating my form. Of course, they could’ve just felt easy compared to the deadlifts.

Finally, the metcon; three rounds for time of:
20 KB swings (50lb dumbbell)
20 Abmat sit-ups
20 box jumps (18″)

Not much fun, but I finished it up in 8:39. Needed to rest less frequently than I thought I would, and ended up with a time I’m pleased with.

Jim vs. Squat Variations, Push-ups

The CF Ithaca programming provided a little more freedom than usual, so I decided to take advantage of it by revisiting the squat variation workout I did back in October.

Back squat
185 x 3
205 x 3

Front squat
145 x 3
165 x 3

Overhead squat
95 x 3
115 x 1 (drop)
115 x 3

I didn’t get really ambitious with this one until the end, focusing more on doing heavier loads than last time.  But that last set of overhead squats? That’s a new 3RM, and it took two tries to get it. (The drop on the first attempt was a balance issue; I knew I could get back in there and do three.)

Then, push-ups: 18-22-16-16, maxing at 22 and then doing three more to get to 25. Exactly where I was at last Monday, but considering I didn’t do days 2 and 3 of the plan last week, I’ll take it.

Jim vs. Clean & Jerk, Push-ups

It was good to be back with the barbells today, and to have a clear mission: find my one rep max on the clean and jerk.

115 x 1
125 x 1
135 x 1
145 x 1
155 x 1
160 x 1
165 x 0 (failed twice)

So that makes 160 my new PR on the clean and jerk, which rocks. Easily the most weight I’ve had up over my head. Not sure I could’ve done more if I’d started at a higher weight to begin with; those 165 had no acceleration to them at all, and so provided me with no chance to actually jump under the bar. I might as well have been doing deadlifts, and that might’ve been the result of fatigue. But I can’t find it in me to be displeased with my results.

I wrapped up with more push-ups: 18-22-16-16, then getting 22 before pushing to 25. Again, definite improvement from last week, and I really feel like this push-up work is helping my overhead work.

Jim vs. Partial Grooves, Push-ups

I decided to add a wrinkle to my usual weekend of greasing the pull-up groove: after each set of five pull-ups, I’d do either ten air squats or ten sit-ups. It went well, except that time constraints limited me to ten rounds instead of twenty. Sadly, 50 pull-ups, 50 squats, and 50 sit-ups just doesn’t feel like a solid enough workout to me, so I’ll need to get in all 20 next week.

I did get to my push-ups, though: 23-28-23-23, then got 25 in before working my way up to 33. I must say, it’s cool to see improvement every week on this plan, and it encourages me to stick with it.

Jim vs. Push-ups

Traveling takes its toll on my workouts, but I managed to get in some push-ups on this fine Turkey Day morning: 20-25-20-20, then maxing out with another 20 before getting in my 28. Serious improvement over last week.

Jim vs. Front Squats, Push-ups

My friend Aaron described one of his deadlift days as being like the scene in Unbreakable, in which Bruce Willis’s character just keeps putting more and more weight onto the barbell and never hits a limit. Today felt kind of like that for front squats.

95 x 5
115 x 5
135 x 5
155 x 3
175 x 3
185 x 3

I went back and forth on going to 195 that last set, but I wanted a new 3RM today and got it at 185.  Still, for an exercise I haven’t done in a while, this felt good. Then, push-ups: 18-22-16-16, then maxed at 15 before getting to 25. Better than the 9 I maxed out at last week, but still not where I want it.

Jim vs. Push-ups

It’s been a while since I had a work-out day when the work-out just didn’t happen, but yesterday was such a day. Call it my work schedule or a lack of motivation, but there were push-presses to be had and I didn’t take them. Today I’m traveling, so I was limited to doing push-ups at home. I’m on Week 4 of the One Hundred Push-ups plan, and it’s looking like I’ll be on Week 4 next week, too. Today I did 23-28-23-23 before maxing out at 21, then toughing out reps in twos and threes to get to 33. Week 4 whupped me, but I get a rematch in a couple of days.