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.

Went to Coles with Daniel, Matan, Alistair, and Tomasz. Didn't have my sheet so I am not sure I did the right weights and I can't remember exactly what I did, but it was approximately this.

Benchpress (5x4): 160, 165, 170, 175 (3F)

Shoulderpress (5x5): 85, 85, 75, 75, 75

Backsquat (2x20): 120, 145

Deadlift: 135 (7), 155 (4), 175 (2), 185 (1), 205 (1), 235 (1), 245 (1), 255 (1)

Burpees tabata.

David and I went to Coles to push some weights. Here's what we did:

Benchpress
- DC: 110 (5), 110 (5), 115 (4F), 115 (4F), 110 (4F)
- GF: 70 (10), 115 (5), 145 (2), 165 (1), 185 (1), 195 (1), 200 (F)

Backsquat (2x20)
- DC: 120, 145
- GF: 120, 145

Shoulderpress (5x5)
- DC: 70, 70, 70 (4F), 75 (4F), 70 (3F)
- GF: 90, 90, 95, 95, 100 (3F)

Deadlift
- DC: 135 (7), 145 (4), 160 (2), 185 (1), 205 (1), 215 (1), 225 (1)
- GF: 135 (7), 145 (4), 170 (2), 190 (1), 215 (1), 225 (1), 235 (1)

Next time I'll decrease the weight on the shoulderpresses as my form is terrible.

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.

Small increments

Daniel, Matan, David and I went o the gym today. I lost track of the others, but here's my stuff.

Deadlift (5x4): 155, 165, 175, 185, 195

Backsquat: 80 (10), 135 (5), 170 (2), 190 (1), 215 (1), 225 (1), 230 (1)

Shoulderpress: (4x4): 75, 85, 95, 100

Bechpress: 65 (10), 115 (5), 140 (2), 160 (1), 180 (1), 190 (1), 195 (F)

Tabata bicycles

Max deadlift is not pretty: left knee curves inward. Shoulderpress at max I tend to arch my back.

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.