5 minute Row
Back Squat
45# x 5 x 2
95# x 5 x 1
135# x 3 x 1
185# x 5 x 3
Ring Chinups
x 1
x 2
x 3
x 4
Deadlift
135# x 5 x 1
185# x 5 x 1
235# x 3 x 1
275# x 2 x 1
Squats, Chinups, and Deadlifts
August 13, 2011 at 8:59 pm (Workout)
Tags: back squats, Deadlifts, ring chinups
Deadlifts, KB Clean and Press
November 16, 2010 at 10:49 pm (Workout)
Tags: Deadlifts, KB Clean & Press, Romanian deadlifts
Romanian Deadlifts 65# x 5
.
(Standard) Deadlifts 185# x 5 x 3
.
KB Clean & Press 50# x 5/side x 2
Rowing, Deadlifts, and KB OHS
November 8, 2010 at 10:54 pm (Workout)
Tags: 1000m Row, 250m row, 500m Row, Deadlifts, KB OHS
250m Row, 1:29,
.
Barbell Deadlifts 255# x 4,
.
500m Row, 2:41,
.
Barbell Deadlifts 235# x 4,
.
1000m Row, 4:54,
.
Barbell Deadlifts 185# x 4,
.
KB Overhead Squat, 35# x 3/side
Fri & Sat: Miscellaneous Exercise and Functional Movement
October 3, 2010 at 5:18 pm (Workout)
Tags: Deadlifts, Shoulder Press
Started to fall behind on in recording any exercise.
Friday:
Loaded electrical training equipment from 2nd floor into vehicle.
Saturday:
Unloaded electrical equipment.
Finished clearing boxes out of storage unit.
On a more traditional workout note,
Deadlifts, 255#
Barbell Shoulder Presses, 65#
Dumbell, Alternating (seesaw) shoulder presses, 40#
On another note, I’ve strained both of my feet the past couple of weeks and have to continually take it easy to let them recuperate. It seems I need to balance my workouts using my Vibram’s Five Finger shoes with the use of standard shoes. While my feet adapted nicely to walking/hiking in the VFF’s, weight-bearing movements seem to go a bit rougher on my feet.
Kettlebell Swings and Things
September 2, 2010 at 10:02 pm (Workout)
Tags: Deadlifts, KB Cleans, KB Press, KB Swings, kettlebell windmills
Warmup:
85# Barbell Deadlifts x 10 (slow)
Workout:
Kettlebell Swings (Total 62)
2-handed KB Swings 50# x 10
1-handed KB Swings 25# x 16 per side
1-handed KB Swings 50# x 10 per side
KB Cleans 25# x 10
KB Press 25# x 10
KB Windmills 15# x 3
Lite Barbell Work
August 25, 2010 at 9:57 pm (Workout)
Tags: Deadlifts, Hang Power Cleans, kettlebell windmills
A light workout again wearing the Vibrams Five Fingers. Trying not to overstress my feet with the new shoes.
GHD situps
GHD back extensions
Kettlebell Windmills
Hang Power Cleans
Deadlifts
Push Presses
April 5, 2010 at 9:27 pm (Workout)
Tags: Deadlifts, KB Push Press, kettlebell windmills, Push Press
15# KB Windmills 3/side
25# KB Push Press 5/side
45# Snatch Balance x 5
Push Press, Snatch Grip Behind the Neck
105 x 3
115 x 1
135 x 1
185 x 1 (PR)
Deadlift
185 x 3
Ring Pullups (false grip) x 5
Deadlifts and Windmills
March 23, 2010 at 9:49 pm (Workout)
Tags: Deadlifts, kettlebell windmills
After reading the Primal Blueprint, I’ve been restricting my Carbs to jump start some weight loss (but not to the point of ketosis aka Atkins) by getting plenty of good lean protein and quality fats (e.g. Nuts, Seeds). So far so good, dropping 9# in the past 4 weeks without being hungry. In fact, my appetite and energy has been pretty good (no need to eat on a fixed basis or feeling jittery energy wanes). I’d already eliminated sugar and most high glycemic carbs from my diet in the past year, so this has been more about snugging the reigns up some.
Grok’s Rule #4: Lift Heavy Things
Deadlifts (barefoot)
115# x 10
205# x 5 x 2
(Haven’t done deadlifts in a couple of months, so I took it easy. Didn’t want my back to get too grumpy tomorrow, so I didn’t make the jump to 300+lbs.)
KB Windmills (barefoot)
50# x 3/side (PR)
Previous best on Windmills was 35#
Dianesque WOD: Deadlifts, Shoulder Presses
February 19, 2010 at 9:42 pm (Workout)
Tags: Deadlifts, kettlebell windmills, rowing, Shoulder Press
I scaled the “Diane” workout the same as the last time for a direct comparison against the last time I’d done it by substituting Shoulder Presses for Hand Stand Pushups.
Warmup:
5:00 min Row 1083m
WOD:
Diane-lite (21 reps, 15 reps, 9 reps)
115# Deadlifts
60# Shoulder Presses
Time: 4:48 (51 second improvement over last time)
The last 2 Shoulder Presses turned into Push Presses (the last time I did this workout, the last 14 were Push Presses).
Cooldown:
KB windmills 10#, 3/side
Met-Con Day: Pullups, Mountain Climbers, Deadlifts
February 4, 2010 at 9:40 pm (Workout)
Tags: Deadlifts, metcon, mountain climbers, Pullups, rowing
I haven’t been doing enough Met-cons to build my “mixed exercise” stamina, so I threw together a triplet that looked like it would work different body areas, both via strength and/or cardio.
Warmup:
5 Minute Row: 830 meters
10 Ring Rows
10 Chinups, Black Band
5 Deadlifts 65#
5 Deadlifts 135#
5 Deadlifts 185#
Workout:
(12, 6, 3 rep sequence for this workout triplet)
12 Chinups (unassisted)
12 Mountain Climbers (4 count)
12 Deadlifts 185# (approx 50% of my 1RM)
6 Pullups (unassisted)
6 Mountain Climbers (4 count)
6 Deadlifts 185#
3 Chinups (blue band)
3 Mountain Climbers (4 count)
3 Deadlifts 185#
Time: 9:17
I felt very inadequate for the task. Thinking the Mountain Climbers would be a good “fill” to get the heart rate up, it was actually the Pullups and Deadlifts that really taxed my ability to get enough oxygen. My strength faded quickly on the chinups/pullup combinations, but other than that, ability to breath was the primary limiting factor to a faster finish. It was tough to see it through to completion… pathetic really.
My chronic right shoulder issue started rearing itself on the kipping chinup/pullups, so I went to a blue band on the last 3 reps to reduce the strain at the bottom of the rep.
