Hit the gym with Daniel and Alistair. I did:

Benhpress (5x5): 110, 145, 150, 155, 160
Deadlift (4x5): 145, 185, 210, 235, 245
Bounce ball above head on wall (5x30) alternating 8 and 6 pounds ball
Box jumps (3x15) at about 1.5 feet.

Alistair, Daniel and I went yesterday. Here's what we did.

Benchpress (5x5)
- DM: 110, 115, 120, 125, 130
- AW: 110, 115, 120, 125 (4F), 130 (3F)
- GF: 150, 155, 155, 160, 165 (5F)

Deadlift
- DM: 135 (7), 145 (4), 155 (2), 175 (1), 195 (1), 205 (1), 215 (1)
- AW: 135 (7), 155 (4), 190 (2), 215 (1), 240 (1), 255 (1), 275 (1)
- GF: 135 (7), 155 (4), 190 (2), 215 (1), 240 (1), 255 (1)

Shoulderpress (2x20)
- DM: 45, 50
- AW: 40, 45
- GF: 45, 55 (20F)

Weighted Incline Situps (2x20): +35

Tabata squats

Shoulderpress still sucked. Feeling very stiff everywhere today. I think that in 2011 I should add some stretching at least once a week.

Endurance

Went to Coles with Daniel and David. Here's what we did.

Benchpress
- DC: 55 (10), 90 (5), 115 (2), 135 (1), 145 (F), 140 (F), 135 (F)
- DM: 55 (10), 90 (5), 115 (2), 135 (1), 145 (1), 150 (1), 155 (F)
- GF: 65 (10), 115 (5), 145 (2), 160 (1), 180 (1), 190 (1), 195 (1)

Deadlift
- DC: 135 (7), 140 (4), 155 (2), 175 (1), 195 (1), 205 (1), 215 (1)
- DM: 135 (7), 140 (4), 155 (2), 175 (1), 195 (1), 205 (1)
- GF: 135 (7), 145 (4), 160 (2), 180 (1), 200 (1), 210 (1), 225 (1)

Backsquat (2x20)
- DM: 100, 115
- DC: 100, 115
- GF: 115, 140

Shoulderpress (5x5)
- DM: 80, 85, 85 (4F), 90 (4F), 85 (4F)
- DC: 65, 70, 75 (4F), 75 (4F), 70 (4F)
- GF: 90, 90, 95, 95, 100

Medicine ball bounce on the wall above the head: 3x30

We are introducing some endurance training. Today it was on the back squat. We did it at 50% and 60% or our estimated max. This was surprisingly difficult.

I have managed to improve my bench press which felt good. My deadlift has also improved but that's just a statement about how little weight I typically lift.

Two days one post

Yesterday Jess, Kenway and I went to BKB where we met Dan, a Coles climber from a few years back. We worked the new problems in the front: V0, V2, V2, V3, V3+, V4, V4, V5, V5. The last V5 we couldn't do. The previous one Kenway almost finished, but he just ran out of juice. Good session.

Today, Dan and I went to Coles. We did:

Bench Press
- DM: 55 (10), 90 (5), 115 (2), 130 (1), 145 (1), 150 (1), 155 (F), 155 (F)
- GF: 65 (10), 110 (5), 140 (2), 160 (1), 175 (1), 185 (1), 190 (1)

Back Squat
- DM: 60 (10), 100 (5), 125 (2), 140 (1), 155 (1), 165 (1), 170 (1), 175 (1)
- GF: 75 (10), 125 (5), 160 (2), 180 (1), 200 (1), 210 (1), 215 (1), 225 (1)

Shoulder Press (4 x 3)
- DM: 60, 70, 80, 90
- GF: 75, 85, 95, 100

Deadlift (4 x 4): 155, 165, 175, 185

Pullups
- DM: 5
- GF: 15

We keep making incremental progress on everything.

Pushing the limit

David, Matan, Alistair, Daniel and I headed to Coles today. Given the size of the group we split in two, and thus I trained with Daniel. We did this:

Bench Press
- DM: 55 (10), 90 (5), 115 (2), 130 (1), 145 (1), 150 (1), 155 (F), 155 (F)
- GF: 65 (10), 110 (5), 135 (2), 155 (1), 170 (1), 180 (1), 185 (1), 190 (F)

Back Squat
- DM: 55 (10), 95 (5), 115 (2), 130 (1), 150 (1), 155 (1), 165 (1), 175 (F)
- GF: 70 (10), 120 (5), 150 (2), 170 (1), 190 (1), 200 (1), 210 (1)

Deadlift (4 x 3): 155, 165, 175, 185

Shoulder Press (3 x 3)
- DM: 70, 80, 90
- GF: 75, 85, 95

Mountain Climbers Tabata

Still working the Go Big routine for two of our exercises. I improved my personal best for BP and BS, and Daniel improved is BS. The mountain climbers, which we all did, were a real killer; leading some of the guys to only partially complete them.

... or go home

Daniel and I continued with what we had started last week. Today we did the following.

Benchpress
- DM: 55 (10), 90 (5), 115 (2), 130 (1), 145 (1), 150 (1) + 155 (F)
- GF: 65 (10), 110 (5), 135 (2), 155 (1), 170 (1), 180 (1) + 185 (F)

Deadlifts (3x3): 155, 165, 175

Shoulderpress (3x3)
- DM: 65, 70, 75 + 80 (3) + 85 (3)
- GF: 75, 85, 95

Backsquats
- DM: 55 (10), 90 (5), 115 (2), 130 (1), 145 (1), 150 (1) + 155 (2) + 155 (2)
- GF: 65 (10), 110 (5), 135 (2), 155 (1), 170 (1), 180 (1) + 185 (1) + 200 (1)

These were personal best for both Daniel and myself on the BP and BS. The fail at 185 on the BP was close, I need a finger on one side. Daniel added two sets on the SP which means the weights were too low. On the BS he added 2 at the end because he felt like he was not going deep enough.

Go Big

Daniel and I went to Coles today with the intention of trying this workout from the last Outside magazine that went under the heading of Go Big. The plan is to determine your estimated max (EM) for an exercise. Then you do 10 reps at 35%, 5 reps at 55-60%, 2 reps at 70-75%, 1 rep at 85%, 1 rep at 95%, 1 rep at EM. If you get it try 1 up, if you don't try 1 down. We added a second up and down each.

We did this for the benchpress with an EM of 150 for Daniel and 175 for myself. Hence we lifted the following.
DM: 55, 85, 110, 130, 145, 150 (F), 145 (F), 140 (F).
GF: 60, 100, 125, 150, 165, 175, 180, 185 (F).

Deadlift (3x3): 135, 155, 175.

Wide Pullups
DM: 5, 5, 4
GF: 10, 7, 9

Rolling 45 pounds dumbbell to tip of finger and back up: 3x5.

1 Krista

Trying to get the deadlift back in the set of things we do, but I am trying not to get my back injured. The goal would be to reach 2 x body weight (i.e. 300 for Daniel and I).

Kristas are a good one to finish.

Note to self: don't stop

Skipped the gym last week, and today was painful! I went with Daniel and Alistair. I didn't keep track of what they did, but here's what I did.

Benchpress (4x5): 140, 150, 160, 170 (2F)
Squats: 115 (10x), 125 (10x), 135 (5x), 145 (5x)
Shoulderpress (with dumbells, 4x5): 35, 25, 25, 25 (in each hand).
Forward on a bench lift arm to 90 degrees then extend backword (4x5): 15 each time.

20 burpees.
20 Arianes.
20 plak walk-ups.

My back still hurts from 2 weeks ago which is why I tried lower weights.

The Gul

Went to the gym with Daniel and David joined us for the first time. We did the following.

Benchpress 5x5
DM: 125, 130, 135, 130, 125
GF: 135, 140, 145, 150, 155

Squats 5x5
DM: 105, 115, 125, 130, 145
DC: 105, 115, 125, 130, 145
GF: 135, 145, 155, 160, 165

Shoulderpress 4x5
DM: 75, 75, 80, 85
DC: 75, 75, 70, 65
GF: 85, 85, 85, 95

Tabata burpees (4 min, 20 sec on 10 off). Not sure what the rate was at the beginning, but it was down to about 1 rep per 5 seconds at then.

It was the first time in a long while that we did tabatas and it became rapidly clear how out of shape I am and I was also reminded of how painful these are.

Good session, named in honor of the seminar speaker that day right after the gym.

Tabataaaaaaaaaaaa

Went to the gym with Raisin, Alistair, and Ima. We did:

Deadlifts 3x3
- DM: 135, 135, 185
- EV: 135, 135, 185
- AW: 135, 185, 205
- GF: 135, 185, 205

Benchpress 3x5
- DM: 105, 110, 115
- AW: 105, 110, 115
- EV: 105, 125, 115
- GF: 145, 165, 170

24x20:10 Tabata Rounds:
-----------------------------
8x bicycle Sit-up: started at about 40, finished at about 35
8x push-ups: started at more than 20, finished at less than 10
8x squats: about 20

Doing the benchpress before the Tabata push-ups was stupid, but the rack to do the shoulder press was taken and the guys really wanted to benchpress. The 3 cycles of Tabata were a real killer. The pushups were the worst. By the end Ima was doing girl pushups, Alistair was doing something that looked like a breakdancing wave, and I was almost in a downward dog position... it was pathetic, but at least we pushed through. (Alistair was imploring us to stop after a few rounds of the pushups.)

Let's see how climbing will be tonight!

Some training and some (bad) climbing

Today I first went to Coles with Raisin and Alistair. We did the following.

Benchpress 5x5
- DM: 100, 105, 110, 110, 105
- AW: 100, 105, 110, 110, 105
- GF: 150, 155, 160, 160 (4F), 155

Cleans 3x3
- GF: 115, 125, 135
- DM: 115, 125, 135
- AW: 115, 125, 135

Shoulderpress 5x5
- DM: 65, 70, 75, 70, 80
- AW: 65, 70, 75, 70, 70
- GF: 85, 95, 105, 105, 95

Tabata squats (4 minutes), I managed about 18 squats per 20 seconds, the other guys were close.

It was the first time I did cleans, don't think I was doing it right. I was barely dropping under the bar, too stiff. The tabata squats were super painful, a great way to finish.

Then Kenway and I went to TRC. We had decided to climb 2 climbs in a row every time. We did 5.8-5.10, 5.10(F for K)-5.11(F), 5.10-5.9(F) for K and 5.11-5.9(F), 5.10.

This was followed by dynos on the training board. Start extended, move one hand to the above board (hold 3 secs), match on the top (hold 3 secs), move one arm to the lower board (hold 3 secs), match on the lower (hold 3 secs) and repeat. We did:

- K: 2 sets, 2 sets
- G: 4 sets, 3 sets

Our climbing sucked. We didn't flash anything except the warm up... but at least Kenway has the excuse of the jetlag.

Failing to keep up

Went to Coles with Alistair and Raisin.

Benchpress, 7x3
- I cant remember the weights of the guys, but they started and finished at 100.
- GF: 155, 165, 170, 175, 175 (3F), 165 (3F), 165

Deadlifts, 3x3
- DM: 135, 135, 155
- AW: 205, 225, 245
- GF: 205, 225, 245

Squats, 4x5
- DM: I forget
- AW: 135, 155, 185, 205
- GF: 135, 155, 185, 205 (2F)

Shoulder press, 3x5
- DM: 75, 65, 65
- AW: 75, 65, 65
- GF: 75, 85, 95

Leg raises (straight legs on the side): 30
Sit-ups on the incline bench: 20
Leg raises (straight legs on the side): 30

Conclusion: my back hurts

Week redux

This week involved BKB, gym, and Coles climbing.

At BKB (Tuesday) Kenway, Alistair, Jill and I all met and bouldered. We sent quite a few problems, many V4s. Unfortunately we could not send any V5 except for one which really wasn't.

At the gym (Wednesday) Alistair, Raisin and I lifted some weight. I managed to do 1 more rep in my benchpress set at 165. On the deadlifts, we did 3 x 3, the sets were 135, 185, and 225. Although this is not close to what Brian and Kenway lift, it is certainly much more than I ever did. We also did some core exercise, one arm rows, squats, etc.

At Coles (Thursday) Kenway and I worked on some oranges, whites, and red. The reds felt quite difficult, probably V3 or V4 (or V5 in BKB ratings), and we made progress only on one of them.

The Brits are coming

Alistair, Raisin and I hit the gym today. We did the following.

Benchpress 5x5
DM: 95, 105, 100, 100, 100
AW: 95, 95, 100, 100, 100
GF: 145, 155, 155, 155 (F5), 155 (F4)

Deadlifts 3x3
DM: 135, 135, 145
AW: 135, 145, 155
GF: 135, 155, 175

Towel Pullups 5x5

Squats 5x5
DM: 105, 115, 115, 115, 125
AW: 105, 115, 115, 165, 175
GF: 155, 165, 175, 165, 155

Start standing on one leg, bend the leg and the torso until your hands are on the ground, walk your hands until you are in a plank, do a one leg pushup, walk the hands back and stand again on one leg.
DM: 20
AW: 10
GF: 30

Alistair will clearly blow me out of the water next time on the squats, they seem much easier for him than for me.

I am still afraid of getting hurt on the deadlifts.

That last exercise was great, really put the last nail in the coffin.

Brain Dead

Went to Coles with Eric Raisin and Alistair. Here's what we did.

Benchpress 5x5
- DM: 85, 95, 95, 95, 105
- AW: 85, 95, 85, 85, 95
- GF: 135, 145, 155, 155, 155

Squat 5x5
- GF: 115, 125, 135, 145, 155
- DM: 55, 65, 75, 85, 95
- AW: 65, 75, 85, 95, 105

Pullups
- DM: 6, 5, 4, 3, 2
- AW: 5 (+30), 4 (+30), 4 (+10), 4, 2
- GF: 1F (+70), 3 (+50), 7 (+30), 11 (+10), 13

Deadlifts 3 x 5 at 115.

20 burpees

20 plank walkups

20 1 leg pushups

I am completely braindead after this workout, so I am not sure I remembered what everyone did exactly right. I think the ending is what killed me.

My attempt at a +70 pullup failed but was close, I could go to my forehead, but could not lift the chin to the bar. My other pullups were far from strict, very dynamic, which I guess is not as good.

The deadlifts I am taking slowly because my form is still bad and I am afraid of hurting my back, but I guess its better to do baby weights than nothing.

Coles again

Went to Coles again today with Eric raisin. Here's what we did:

Benchpress 5x5
- DM: 95, 105, 115, 95, 95
- GF: 135, 155 (3F), 145, 145, 145

WOD, Shoulderpress 7x3
- DM: 55, 65, 65, 65, 55, 55, 55
- GF: 75 x 7

Pullups 5x5
- DM: 3F, 3F, 2F, 2F, 1F
- GF: +40, +35, +30, +30, +30

Bar with rope and 10 pounds weight: 3 x up and down

On the back extension bench 3x15 (front + each side)
- DM: +5
- GF: +45

Farmer walk 3 x 40 feet
- DM: 25 in each hand
- GF: 45 in each hand

Pullups were hard. My last two sets required swinging my feet and its not clear my chin made it high enough.

Back at it

Today marked my first return to the gym since I left CA. I joined Eric Raisin who now hits the gym with Curly 3 times a week to do cardio. We did the following:

5 minutes running (7 mph)

5 x 5 Benchpress
- GF: 115, 135, 155, 165 (F on 4), 135
- DM: 75, 85, 95, 105, 95

(Weighted) Pullups
- DM: 5, 3, 3, 3, 3
- GF: 3 (+40), 3 (+50), 3 (+60), F (+70)

Rolling a bar with a rope holding a 25 pound weight up and down. 2 sets each.

On the machine that holds your feet and hold you at about 45 degrees, lower torso from the front and on each side, 1 set of 15 in each position. I did it with +35.

10 minutes on a machine Raisin and Curly call The Guantanamo which is depicted in this picture.

Tough return, but I hope I'll be back next week.