Wednesday September 3, 2008 - A Good Old Stength Day

After Murph on Sunday, Elise's crazy jumping workout on Monday, and the Filthy 50 yesterday I was excited to see the workout when I got in at 9AM! Yes 9AM! It felt good to sleep in a little bit and since I go to no-gi jiu jitsu at 11:30 it just made sense to go to the later class. Hopefully know one from work would need to get a hold of me for a little bit.

At first I thought the workout was the 5 round max reps of strict press, pullups but it was different.

5 rounds of:
5 strict press reps
5 weighted strict pullups

The situation is you have 90 seconds to get in your 5 reps and 30 seconds transition between exercises and rounds. The weight used is up to you but you want to get the most lbs as possible and try and get all 5 so definitely some strategy was involved. There were some sick numbers on the board. Lt Col Dan had 9875! I better mention the math involved so the strict press is easy cumulative rounds of weight x reps. Then you add the pullups where the weight was your bodyweight plus any additional weight (vests, kettlebells, persons on your back).

It was funny I wanted to stick around today and try to establish a max weight for shoulder press. I think I can strict press my body weight but want to make sure, not many people can. I started with 125# for strict press and a 20# vest for pullups. Handled both well and moved up in weight. My goal was to find a weight that challenged me but I was still able to get all 5 reps, simply because I didn't know my 5 rep max and didn't want to kill myself early. Here are my weights and reps:

Strict Press
1) 125# x 5
2) 135# x5
3) 145# x 5
4) 155# x 5
5) 165# x 3, then 145 x 2

Total weight: 3,585#

Strict Pull-ups
BW = 172#
1) BW + 20# Vest x 5
2) BW + 20# Vest + 26# Kettlebell x 5
3) BW + 20# Vest + 35# Kettlebell x 5
4) BW + 20# Vest + 52# Kettle Bell x 5
5) BW + 2-20# Vests + 52# Kettle Bell x 2
BW + 20# Vest + 52# Kettle Bell x 3

Total weight: 5,585#

Combined 9170#

Not as high as Lt. Col Dan, Craig, Gar and a few others but definitely in the top. I was really happy with getting 165# 3 times on strict press, which is pretty much my body weight. I am curious to know if others did that much on strict press because I think a lot of guys got more on pullups because they weighted more than me. Overall a really good workout. I am taking Thursday off, probably will go for a run.

After a stupid