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.

Mash Up

Decided to mix-up different exercises this morning to combat boredom. After some thinking, the finalists were: rock rings, burpees, Ariane (can't find the old post about this), Krista, and a new one I'll call the rock walk, inspired by sandbag exercises.

Specifically, one round of each involved the following.
- Rock rings: 3 pullups, 5 secs L hang, 10 secs dead hangs.
- Burpees: 3.
- Ariane: 3 x stand on one leg, put your hands one the ground, walk into a one legged plank, do a one leg pushup, walk your hands back, and stand up on one leg - do not put the other leg on the ground in between).
- rock walk: 3 x grab a rock on the ground (my guess is that it was about 20 pounds), put on shoulder, walk 10 paces (+/- 20 feet), put rock on the ground (don't throw it).
- Krista: 3 (a mini version - 3 one leg pushup + 3 plank walkups).

If I did 2 rounds, I would do 2x of the rock rings, then 6 burpees, etc. If something is asymmetric, I would alternate every 3 reps. I would never take a break between reps of an exercise, but I took breaks between exercises.

The complete workout was: 1 round (rr jugs), 2 rounds (rr large edge), 3 rounds (rr 3 medium edge + 6 jugs), 4 rounds (9 jug and 3 finger pocket + 3 jugs), and in the 5th set I did the rock rings (9 large edge and medium edge + 6 jugs) and the burpees.

So in total it was 45 reps of rock rings, 45 burpees, 30 reps of Ariane, 30 rock walks, and 30 reps of Krista.

I originally wanted to do more, but my head was spinning when I stopped.

Taco Salad

I had this enormous taco salad for lunch with a strawberry Fanta, and thus badly needed to go back to the gym after many days of avoiding it. I did the following:

- 30 min running (7.5 mph) + 4 min cool down
- 2 rounds of Krista

I had a real hard time completing the second round and I was shaking like a leaf by the last rep.

Krista

Today Clayton abandoned me to supposedly "work", I shall name this new routine I came up with in his honor (but since exercise routines seem to only have female names I named it after his wife who was nice enough to prepare biscottis for us this morning). Here's what I did:

1. 30 min. running
2. Krista. (I did 1.9 rounds, i.e. I ended the second round after 16 push-ups)
AMRAP
- 20 plank walk-ups
- 20 1 leg push-ups (1 foot on top of the other)
You must stay in a plank at all times, no breaks between rounds.

I really liked this as a way to finish the session. I am guessing somebody like Brian could do 5 rounds, but really I think its great at the end. One thing I like about it is that you really don't want to take a break because your core gets tired from resting in a plank and so in some sense it forces you to do it for time. Try it at the end of your next session and let me know what you think.