Murph on 50th

[Bill2380]

Tuesday 03/07/06

Basketball night- played 1:40 total time. Two courts+four teams+no subs = good run. I also got 3 sets of 5 chin-ups in between games.

[Bill2380]

Wednesday 03/08/06

Five Rounds

Dips 10 reps
Chin-ups 10 reps

Dips all unbroken...chin-ups sets of 5/4 and 3. I like this workout, very Cross Fit like but no time pressure. CW calls for one minute rest between all sets. I try to do them as supersets to speed up the workout.

[Bill2380]

Friday 03/10/06

218 lbs

10 Rounds

Deadlifts 205 lbs/4 reps
Calf Raise 205 lbs/4 reps
Decline Sit-ups 20 reps

Done as super sets with one minute rests. Next week calls for these to be 5 rep sets. I'm not looking forward to those. Did 2 sets of 5 chin-ups after workout. It sounds unrealistic, but I do feel stronger since starting this workout three weeks ago.

[Bill2380]

Sunday 03/12/06

220.5 lbs

10 Rounds

Bench Press 160 lbs/5 reps
Dumbell Row 75 lbs/5 reps

Done as supersets with 1 minute rests between sets. Also did 2 sets of 7 good chin-ups today with only a little elbow pain. I'm trying to do a few sets every day and have improved from only 3 or 4 right after elbow treatments.

[hard_rox]

Nice work on the 10x4 deads , Bill. How were you holding up toward the end? The 1 minute breaks seem to get shorter and shorter with each set, don't they?

[Bill2380]

Damn right they're getting hard. I'm really starting to question whether a 49 year old, once a week basketball player, needs to dead lift that kind of weight. Nothing hurts and I am improving, but I wonder how far to push it. Any thoughts?

[Bill2380]

Monday 03/13/06

5 Rounds

Front Squats 105 lbs/10 reps
Hanging Leg Raise 10 reps
Standing Calf Raise 105 lbs/10 reps

Additional Work
Chin-ups 5/4/3/2/1 30 sec rests

Did 5 rounds as tri sets with 1 minute rests. I'm starting to get that X Fit fever again. Maybe next week.

[Bill2380]

Tuesday 03/14/06

217 lbs

Basketball night. Decent run, on court for one hour of 1:40. Best news was in the pull-up department, did 2 sets of 8 and 1 set of 4. That's a recent personal best. I was going to do a 4th set but I hit my bad elbow on New Matt's thick skull. I hit it right on the bad spot. Damn it hurt like hell. Good as new today though, hope his head is the same.

[hard_rox]

Originally Posted by Bill2380

Nothing hurts and I am improving, but I wonder how far to push it. Any thoughts?

Keep adding weights until you hear something "pop", back off 10 lbs and go from there.

The need to "push it" is really up to you. If you want to increase your strength most trainers say you have to be at or above 80% of your 1RM. That's what CW has you doing a once a week. If you're more interesting in functional strength, endurance and looking good, do GPP-type work and see a plastic surgeon. (I keed, I keed). I'd suspect at your stage in the game dramatic increases in maximal strength aren't a high priority so don't get too carried away with the high load/low rep stuff.

[Mahler]

I am loving the look of those deadlifts.

[Bill2380]

Thursday 03/16/06

218 lbs

5 Super Sets

Dips 10 reps
Chin-ups 10 reps
6,4/5,5/5,5/5,4,1/4,4,2

Dips were unbroken. Chin-ups are starting to feel good, almost no elbow pain. Mahler, I'm glad someone loves deadlifts. Greg, I'm not so sure that getting stronger isn't in the back of my mind. I just don't want to get hurt doing it. I'm thinking my next log could be "Linda at 51". Working up to the 300 lb dead lift is probably easier than losing 50 lbs.

[Bill2380]

Sunday 03/19/06

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time 32:00

I saw this on Cross Fit site and just couldn't resist. Subbed 100 regular jump ropes for double unders. I switched the order to do Burpies last. After the first ten I cheated and stayed down to do 40 more push-ups, then crawled to my watch to check the time. I just couldn't do another damn burpie. Fun workout.

[kuri]

Nice Bill, that last one is a tough workout!!

How did your knees to elbows go?
I had to break those up into sets of 10.
After trying this workout I liked those so much they've become a staple of my core training.

[Bill2380]

I did almost everything in sets of 10 with short breaks. I think I'll be doing more X Fit workouts from now on. I was starting to get winded playing basketball last week. That's the first time since early fall that that's happened.

[Bill2380]

Monday 03/20/06

Pull-ups, 30 seconds on/ 30 seconds off, 15 intervals

7/5/5/4/4/4/4/4/4/4/4/4/3/4/4= 64 reps

Extra Work

Bench Press 135-5/185-3-3-3

Thirty seconds is not a very long rest. Diabolical workout.

[Buk]

Awesome work Bill. 64 is a ton of pull-ups to do on 15 minutes. Also grat job on Saturday, that workout full of 50s is brutally tough. I like the knees to elbows too, but I haven't been doing enough of them lately.

[Mahler]

Holy shit. 64 pull-ups. I am seriously impressed.
One day I may do that first interval. LOL

[Bill2380]

Thanks guys. Now that my elbow is good " a day without pull-ups is like a day without sunshine." Buk,with all the squating you've been doing I'm surprised you have the energy for anything else. John, I read your log, I seem to remember quite a few push-ups and pull-ups in there. I have a feeling you would beat my ass.

[hard_rox]

Great work on the pull-ups, Bill. Nice job with the 185 lb BP too.