1000m Row and Presses

May 8, 2011 at 1:50 pm (Workout)
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Warmup:
1000 meter Row, 4:50;
20# Kettlebell Press x 5/arm;
25# KB Press x 5/arm;
65# Barbell Shoulder Press x 5

Workout:
85# BB Sh Press x 5;
95# BB Sh Press x 3;
50# KB Press x 3/arm;
125# BB Sh Press x 1;
145# BB Sh Press x 1;
155# BB Sh Press x 1; (Personal Record)
165# BB Push Press x 1;
175# BB Push Press (fail);
160# BB Push Press x 1 with a 5 second negative (lowering);

Row 1000 meter 4:06 (3rd best time)

I was pleased at the PR on the Shoulder Press (5# higher than PR set in Nov 09).  For the past year I’ve done almost zero barbell presses and just focused on strengthening my shoulder and rotor cuff muscles with 50# (or less) kettlebells.  Amazing what increased core and secondary support can do for a main lift.

However, I didn’t see an increase in my push press due to lack of any explosive exercises in my workout for the past year or so.  In fact, my Push press was about 30# shy of my PR.

The last 1000 meter row turned out nice, especially after lifting first.  It was my 3rd best time ever.  The two previous best were 3:50 and 4:05.  I started out the first 300 meters at a 1:45 pace which was unsustainable, then dropped to around 2:00 for the middle 400, before just hanging on with about a 2:15 for the last segment.  I was just happy to finish after starting off too fast.

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Shoulder Press

May 2, 2011 at 10:03 pm (Workout)
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Barbell Shoulder Press
65# x 10;
115# x 5;
115# x 5;

Kettlebell Press
50# x 5 per arm

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Squat Rack

May 1, 2011 at 7:00 pm (Workout)
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It’s been a busy weekend full of projects that we’ve put off for the past couple of weekends, but one that I’d been procrastinating on was putting together the squat rack.  It’s been almost a year since we moved into this house, so we’ve not done any meaningful squats since then.  All it took was for Penny to suggest she’d like doing some back squats again for me to finally put the pieces together.

I threw a thick climbing rope over the pullup bar and laid on the ground, pulling myself to my feet 6 times.

85# Shoulder press x 5;

250meter row x 3 (1:20, 1:10, 1:05)

Front Squat
85# x 3;
100# x 3;
120# x 3;
140# x 3;

Deadlift 185# x 5

Resisted the urge to go heavier and just focused on technique.

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Fri & Sat: Miscellaneous Exercise and Functional Movement

October 3, 2010 at 5:18 pm (Workout)
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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.

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Dianesque WOD: Deadlifts, Shoulder Presses

February 19, 2010 at 9:42 pm (Workout)
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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

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Miscellaneous Workout

January 27, 2010 at 10:24 pm (Workout)
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20 Kettlebell Swings 25#

10 Shoulder Press, Snatch Grip Behind the neck, 45#

10 Shoulder Press, Clean Grip, 45#

Row 500 meters, 1:50

20 Chinups with Black band

5 Kipping Chinups (no assistance)

********

Penny did warmup Rowing, then 1000m Row.

Back Extensions, Situps, 20 Pullups (black band), Pushups

********

Jess did Back Extension, situps, 500m Row 2:22, 15 minutes cycling with the bike on the trainer.
It was great to have Jess (Penny’s daughter) join us for some cardio.

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Shoulder Work

December 15, 2009 at 8:07 pm (Workout)
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Warmup:

Row 250m x 4 with 30 second rest intervals

Scott Press (PVC) x 10

Behind the neck Press (PVC),  Snatch Grip x 10

Shoulder Press (PVC) x 10

Workout:

Assisted Handstand Pushups x 5

Assisted Handstand Pushup x 5

Assisted HSPU x 2

Shoulder Press 65# x 21

SP 70# x 15

SP 80# x 9

SP 85# x 5

The workout started off as a timed event, but I ran out of gas on the handstand pushups, so instead gradually increased weight on my shoulder press repetitions.

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Shoulder Work

November 21, 2009 at 2:55 pm (Workout)
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Warmup:

Row 250m x 4 with 30 second rest intervals

Jump Shrugs, Muscle Snatches, Overhead Squat with PVC, Behind the neck press

Shoulder Press, Push Press, Push Jerk 45, 65, 75, 95

Workout:

Overhead Squat 95, 105, 115, 125, 132#/60kg PR

Continuing to progress my shoulder strength.  In March I couldn’t OHS an empty bar without dropping it due to poor flexibility.  Stuck doing PVC for quite a while.  Haven’t tried a 1RM OHS in many months, but had a 5RM @ 65lbs in Sept.

Still had more gas in the tank, but noticed on video review significant loss of upright back angle between this and previous attempt. Satisfied with a 132lb PR!  Coach’s patience and skills work is paying off!

http://www.vimeo.com/7743600

 

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Shoulder and Core Work

November 9, 2009 at 9:55 pm (Workout)
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Penny needed something for a workout that wouldn’t bother her hands, so after she warmed with very light rowing, she did a 5 round met-con that helped to focus on her core and back.

5 Rounds:
15 Overhead Squats with pvc pipe
10 Back Extensions
5 GHD Situps

Time: 7:31

This gave her some nice core and back work for Olympic Lifting.

I wanted to focus on shoulder work.  Almost my total focus at the Weightlifting club as been in the area of deadlifts, squats, cleans, with only some light snatches.  So to prep for upcoming Jerks and build shoulder strength, I did Shoulder Presses (uses arms only) and Push Presses (essentially Shoulder Presses with a short explosive leg drive).

My shoulders have always been some of my weakest body parts, so tonight I focused on 1RM (one rep maximum).

Warmup:  5 minute row

Shoulder Press: (Previous PR 125# back in March)
45# x 10;  65# x 5; 85# x 5; 95# x 3;
115# x 1
135# x 1
140# x 1
145# x 1
150# x 1 (Tonight’s PR)
155# x 1 (failed attempt)

Push Press: (No previous PR attempted)
155# x 1
165# x 1
170# x 1
175# x 1
180# x 1
185# x 1 (PR)
190# x 1 (Failed attempt)

I was pretty pumped that my shoulders have improved so much this year …. and was also pretty psyched how close I got to 200# overhead.  My back certainly couldn’t have handled this much in the air earlier in the year …. just need to focus more effort in this area!!

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5 Station 10 minute AMRAP

October 21, 2009 at 8:59 pm (Workout)
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Wed Evening:
Penny and I did a 5 Round, 10 Minute AMRAP (as many rounds as possible)

We included exercises that we’ve been neglecting this summer with all the Oly Lifting and Cycling.

5 each per round
Pullups (Penny black band, Bob chinups with green band)
Shoulder Press (Penny 25#, Bob 45#)
Situps (Penny situp pad, Bob GHD)
Dips (Penny parallettes, Bob rings)
GHD Back Extensions

Penny did 6 rounds (30 reps) of everything except Back Extensions (25 reps)
Bob did 7 rounds (35 reps) of everything.

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