First WoD since March 2013? Probably....

First WoD in a while. I probably did one or two in Canada I don't remember (and didn't post). And overall, I've been out of Aikido since November and only managed to climbs since then so, just some Yoga and a bit of random gym time.

AMRAP in 20'
5 chest-to-bar pull-ups (some were kip+lower)
10 ring dips (sub normal dips)
95-lb. overhead squats, 15 reps (sub 27.5Kg)

3 rounds + pull-ups, dips and 12 lousy squats...

Squats looked awful. The shoulders were insanely tight and the lower back as well, drastically reducing movement. The pull ups indicate a lack of recent climbing...

But, good to be back. :-)

Slowly

A bit more distance and a bit more weight.

Sunday I ran 12 miles. There was a fresh layer of snow on the road, making it more difficult. I had my new Saucony Peregrine. Unfortunately I realized I bought them 1/2 a size too small.

Today I lifted a bit. Went for very few shorts sets to help me push the weight a bit.
Squats, 3x3 (125, 135, 145)
Bench, 3x3 (135, 145, 150)
Overhead, 3x3 (80, 85, 95)
Rowing, 3x500m with 1 min rest in b/w.

Finally back to being capable of benchpressing my weight.

Wednesday I boarding a plane...  

Starting Strength: Week 5

decline bench press (5x45, 5x65, 3x95, 1x115 then 3x5x125)
low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x175)
deadlift (5x135, 3x185 then 1x5x195)

3x5 pullups

1x15 curl-Arnold press (2x20 db)
1x15 shrugs (2x45 plates)

Squat slowing quite a bit, will have to go to 5# increments soon. DL felt solid and can go up. Did decline bench as flat was taken, as usual. Finished with some accessory work for the shoulders/grip.

Starting Strength: Week 4

low-bar back squat (5x45, 5x95, 3x135, 1x155 then 3x5x165)
press (5x40, 5x70 then 5/5/4x80)

3x5 dips

10 back extensions
10 weighted situps (25)
10 weighted back extensions (25)
10 weighted situps (25)

Starting to notice the weight now. Squats went up OK but some slowing on the reps 4-5, though 3rd set went up easier than 2nd - it helped to lower more slowly and in control. Failed the last rep of the final set of press @80, mostly because of L rotator cuff pain. Might reset lower or work on incline bench for a bit.

No power cleans today, short on both time and space.

My week 4

While Kenway is pushing more and more weight, I have been working on endurance this week.

Today: running class
Thursday:
 - benchpress: 2x15 (115, 105)
 - squats: 2x15 (95, 85)
 - overhead press: 2x9 (75, 65)
 - rowing: 2x500m with 1 min rest
Wednesday:
 - stairs slow jog: 2x 20 up then down
Tuesday:
 - vertical cable chop: 2x15
 - cable single arm row: 2x15
 - bridge with medicine ball between the knees, hips up and down, 2x15
 - all fours single arm over head press: 2x18 (5)
 - deadlift with dumbells: 2x15 (30, 25)

- climbing (lead: 5.8, 5.9, 5.10, 5.11, then fail on a 11 slab).
Sunday:
 - running: 11 miles (slow).

Knee is slowly getting better. Saw a PT. She said I should stretch every day. I'll try.

Training at this time of year can be difficult. So here's a running video for inspiration:  

Starting Strength: Week 4?

Catching up on my posts, been c/w a simple linear strength cycle but bad about posting. Will retroactively update posts.

low-bar back squat (5x45, 5x95, 3x115, 1x135 then 3x5x155)
decline bench press (5x45, 5x65, 3x95 then 3x5x115)
deadlift (5x95, 5x135 then 1x5x185)

3x5 pullups

Squat is progressing slow and steady, a tad slow on the last few reps but it doesn't feel unsteady yet. DL felt good. M has been lifting with me and her form is improving nicely (though for some odd reason it's hard for her to get below parallel on the squat).

Mixing it up

In reverse chronological order since last posts:

Friday
Running class (which includes an interlude of core workouts)
Bridge + 8# Medicine Ball Abductors, 2x15
Arm raises (to 90 degrees, palms out), 5x5 (15, 15, 15, 17.5, 20)
Finger rolls, 5x5 (30, 35, 40, 45, 50)
Pullups, 2x10
Overhead press, 5x5 (65, 75, 80, 75, 65)
Wall prayer stretch

Thursday
Vertical cable chop, 2x15
Good mornings
Cable single arm row with reverse lunge, 2x15
Bridge + 8# Medicine Ball Abductors, 2x15
All fours single arm over head press, 2x15 (5)
Rowing, 500m

Wednesday
Running stairs, 3x10
Yoga

What I refer to as Finger rolls involves letting a dumbbell in each hand roll to the tip of your fingers and then back up (just open and close the hands).

I have been trying to push it at those running classes. Here's a running video that Kenway found that has a good vibe (his words) for inspiration. For the HD version go here https://vimeo.com/113344181.

Some more weights

Went bouldering with K and Emilie last night at BKB. We did a bunch of stuff from V1 to V5. We worked the steep room for about half of them. Emilie was climbing strong, finally doing a V5+ she had been working on for a while. K and I looked like we need more practice.

Still getting back into weight training. This morning I did the following:

Squats, 3x3 (95, 115, 125)
Overhead Press, 5x5 (45, 65, 70, 75, 80)
Farmer's Walk, 2 x 30 steps (35 plates in each hand)
Frenchies, 3x3
A bunch of exercises for the hips, the Jane Fonda kind that K likes to make fun off.

I just read this article about the impact of exercise on DNA: interesting.

run then spain then run

I have been keeping up with my increased training regimen. Doing some aerobic classes and running classes.

Then I went to Madrid which meant I barely trained last week (only a running class on Monday). But if you do go to Madrid, try this place: Triciclo. Wow, great food.

This weekend I did my first long(ish) run in a while: 10 miles. I went at a slow pace. The knee was fine until later in the day where it started hurting and was slightly inflamed.

This morning I did some weights:
Becnhpress, 3x3: 135, 145, 135
Weighted pullups, 3x3, +12, +20, +12
Weighted dips, 3x3, +12, +20, +12
Wide grip pullups, 3x3.

Then I did a running class (about 4 miles) that include a core workout midway.

Starting Strength - Week 2

press (5x45 then 3x5x65)
low-bar back squat (5x45, 4x65 then 3x5x95)
power clean (5x45 then 3x5x75)

3x5 dips

Remembered to increase the squat load today, but still pretty light - might consider a bigger move up next time (to 115). Press felt heavy but no slowing yet, will go to 75 and see how that goes. PCs still a little light to really know if my technique is in the groove yet.

Starting strength - Week 1

low-bar back squat (1x5x45, 1x5x65 then 3x5x85)
bench press (1x5x45. 1x5x65 then 3x5x85)
deadlift (1x5x135 then 1x5x155)

3x5 pullups

Oops, brain was still dormant and I forgot to increase the squat weight to 95 - will go up to 95 next time, no rush to push it. DLs felt good if a tad heavy, bench was smooth.

I'm noticing difficulty getting much beyond parallel even at these low weights, which might be a hip mobility issue (perhaps related to tight hip flexors from the uptick in running the past year).

Starting Strength - Week 1

press (2x5x45 then 3x5x55)
low-bar back squat (2x5x45 then 3x5x85)
power cleans (2x5x45 then 3x5x65)

3x5 dips

2x30 sec front plank
2x10 medicine ball twist pass (with M)

Loads still feel light but I'm trying to stay patient. Still getting flexibility back at the bottom of the squat. Weight is low on the power cleans to feel the technique but I'm sure that will change soon enough.

Starting Strength - Week 1

deadlift (1x5x135 then 1x5x145)
low-bar back squat (2x5x45 then 3x5x80)
decline bench press (2x5x45 then 3x5x75)

3x5 pullups

Only one squat rack at the Y so I shifted things around a little. DL felt good but rusty, squats smooth at this weight (go to 85 or 95 next). Flat bench was taken so did declines instead.

low-bar back squat (5x45, 5x45 then 3x5x65)
overhead press (3x5x45)
power clean (5x3x45)

2x5 dips

Beginning a simple linear Starting Strength cycle today. It was a mental hurdle to start the weights so low, but in a few weeks I think I will likely appreciate the caution. Plan is to go 3x a week, alternating the workouts:

Workout A	Workout B
3x5 squat	3x5 squat
3x5 bench press	3x5 overhead press
1x5 deadlift	5x3 power cleans
chinups/pullups	dips

Hoping to take the next 2-3 months to see how much strength I can build back. The weight room at the Y was half full at 5:45 but managed to get on the (one) squat rack.

Is anyone else still here?

Back to business! Since I've been running more in the past year, it's been a long time away from posting (and lifting). But, as we're now a block from the Bed-Stuy YMCA, the plan is to get back on a routine (probably a 3x/week Starting Strength 3x5 or Stronglift 5x5 type to start).

bench press (5x45, 5x95, 5x115 then 4x135, 3x135, 5x115)
deadlift (5x45 then 3x5x135)

2x5 pull-ups

Just trying to get back in the groove and set a baseline. DL okay but overestimated my bench strength.

Treading

10 min treadwall, vertical (setting 6)
4x [1m on, 1m off] treadwall, overhanging (setting 6)

3x5 bench press (5x45, 5x75, 3x95, 1x115 then 3x5x135)

Since I didn't make it to BKB this week, tried to get a little climbing movement in at Coles. Reasonable pump, might help the forearm endurance to do it a little more regularly. Stepped the bench weight down a bit for a sore wrist, but felt good at the weight.

A plan

Warm-up:
1/3 mile jog

6x [1m on, 1 min off]
fast pace, on track at Coles (~7:00 pace?)

3x5 shoulder press (5x45, 5x65, 3x75, 1x85 then 1x5x95, 2x5x90)

G and I are trying to stick with a scheduled run-heavy workout for the summer, in preparation for the a go at a Tough Mudder event in October. Right now, just trying to build a base of cardiovascular endurance with some structured running: short/medium/long distances at hard/moderate/easy paces. Will likely tweak the plan as we go...

Tough today, went out a bit too hard at the start; HR ~190 after last interval. Press heavy but okay, mistakenly went up to 95 the first work set.

Warm-up:
dynamic squat stretching

3x5 bench press (5x45, 5x95, 3x115, 1x135 then 3x5x145)
3x5 low-bar back squat (5x45, 5x95, 3x135, 1x185 then 3x5x195)

After a little break, stepped down slightly with the squat weight. Felt heavy at first but nice and solid by the end, focused on a tight core and a solid push from the hips. Bench weight heavy but went up, close to slowing.

Warm-up:
court jogs

3x3 deadlift (5x135, 5x185, 3x225, 1x275 then 3x3x285)
3x5 shoulder press (5x45, 5x55, 3x65, 1x75 then 3x5x85)

3 rounds:
2x5 hamstring curls (L-R; 40)
30 s weighted deadhang (45, 45, 55)

Realize now that I mistakenly increased the deadlift weight by a good bit (previous lift @255 rather than 275 like I had thought). Still, deadlifts felt solid, and I really like the 3x3 vs the 1x5. Can ramp from here, take to 295 next.

Been a long time since I pressed, took it easy on the load - felt allright but definitely heavy as well.

Warm-up:
dynamic squat stretching

3x5 low-bar back squat (5x45, 5x95, 3x135, 1x185 then 3x5x200)
3x5 bench press (5x45, 5x95, 3x115, 1x125 then 3x5x140)

Definitely a little slowing on the squats today, partially due to the increasing load and partially to a sore right knee from running on Saturday. Close to failing on the bench too, but glad to get the session in today.