the monkey club

What else can I do with a pull-up bar..

2021-08-31T20:33:00.005-04:00

Short answer, basically a bunch of body-weight work. I've been doing a bunch of micro/mini Cindy workouts off and on but rarely have been going the full 20 minutes. I did it today, looking forward to doing it faster next time.

"Cindy"

AMRAP in 20 minutes of

5 pull-ups

10 push-ups

15 squats

SS: 12 (in 19:45)

Angie

2021-07-15T18:44:00.001-04:00

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups (un-anchored)
100 Squats

SS 37:32 (approx times: 17:30/7:30/6:00/6:30)

I put a pull-up bar in the garage and have been working off and on trying to get back into conditioned shape. I'm hoping to do another Adventure Race in Colorado next year and have been working on building up some baseline strength. Still not close to where we were a decade+ ago but not bad all things considered.

First WoD since March 2013? Probably....

2016-05-24T14:39:00.000-04:00

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

2015-02-23T08:25:00.000-05:00

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

2015-02-22T11:31:00.002-05:00

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

2015-02-20T09:17:00.000-05:00

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

2015-02-20T09:05:00.000-05:00

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?

2015-02-18T08:51:00.003-05:00

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

2015-02-13T13:31:00.002-05:00

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

2015-02-10T09:35:00.002-05:00

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

2015-02-09T14:17:00.001-05:00

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

2015-02-03T09:24:00.000-05:00

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

2015-01-30T09:31:00.002-05:00

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).

2015-01-29T09:05:00.000-05:00

A little higher intensity work with M on a SS offday.

3 rounds:
4 lap run (elevated "track" at the Y - maybe 300m total?)
200 m row
front plank
6 side kicks (3L, 3R on heavy bag)

The track at the Y is elevated around the periphery of the basketball court and is tiny. In fact, it's so short the sides are banked - reminds me of roller derby every time I see it. Not bad for intervals though. We did the row and plank as a partnered switch - had to hold the plank until the other person finished the row.

Man, I'm uncoordinated with the kicking.

Me too!

2015-01-28T11:36:00.000-05:00

K is not the only one returning to a regular training schedule (or at least trying to). After a month off due to a knee injury, I am back in action and I am trying to mix it up more than in the last couple of years.

Last week involved yoga, stairs training, an 80's style aerobic class, a treadmill running class, a bouldering session at BKB. This week started with a treadmill running class and yoga yesterday.

The program for today was to do some weights and running, trying to build in the challenge of running on tired legs. Here it is:

Benchpress 5x5: 115, 125, 135, 135, 115
Squats 5x5: 55, 65, 95, 95, 95
Pullups 5x5
Running: 10 min jogging at 10% incline, 20 min with no incline at about a 7:50 pace.

The first track on the ipod for today.

Starting Strength - Week 1

2015-01-28T09:20:00.001-05:00

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

2015-01-26T08:27:00.000-05:00

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.

2015-01-23T08:49:00.000-05:00

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?

2015-01-21T09:04:00.000-05:00

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.

Mission Accomplished

2014-10-28T12:43:00.001-04:00

First marathon: done! By far the most difficult thing I have ever done (physically that is). Seriously thought about quitting from mile 21 onward. Luckily Ariane, the girls, Ragan, and Marco showed up at various points and this allowed me to push through and finish.

Very happy I have reached all of my goals. My official time was 3:30:57.

I'll try and post thought on my training program and overall preparations soon.

Super Wet

2014-10-11T11:24:00.001-04:00

Today:
Distance: 15
Pace: 8:04

Friday (tempo):
Distance: 5.37
Pace: 7:51

Wednesday (intervals 7x800):
Distance: 6.7
Pace: 7:44

Today was wet, wet, wet. 15 miles of rain. It took all my mental strength not to turn around. Glad its over.

K and I also climbed this week. We bouldered at BKB but I can't remember exactly what we did. Not spectacular, but not bad either.

A and I went to yoga on Monday. Definitely needed to counteract the increased running.

Training will be tough this week. Flying to Abu Dhabi tonight, coming back Tuesday. Then going to Florida on Thursday.

Like The Best (Ever)!

2014-10-05T17:15:00.000-04:00

Today:
Distance: 22
Pace: 8:11
Elevation Gain: 938

Thursday:
Distance: 6.5
Pace: 7:47

Today was the best run of my life. The fall colors, the sun between the trees, the temperature (40 when I started), everything was perfect. At no point did it feel hard, and at the end, it felt like I could have kept going. I hope I feel that good on the day of the marathon.

Let's Get Off Our Bum

2014-10-03T12:38:00.001-04:00

After seeing this, I felt like I should get back to lifting: she's amazing.

Post by U.S. Department of Veterans Affairs.

Good week so far

2014-10-01T19:24:00.001-04:00

Distance: 7.25
Pace: 7:53

This was yesterday, I did intervals (6x1200). I was happy and surprise to improve my PR on 10K by 10 seconds per mile.

Later K and I met Emilie and Ian at the Cliffs. We did: 5.9, 5.10c, 5.10a, 5.10?, 5.11b or c (can't remember), all on lead. We climbed slowly, but I felt good about what we did, especially the final 11 that was on the long wall. I guess we still can climb some. This weekend K and I are hoping to go to the Gunks for a short day.

Week 12

2014-09-29T12:57:00.000-04:00

Tuesday
   - 12x400m
Distance: 7.08
      Pace: 8:20

Wednesday
   - Climbing, TR
      5.8+, 5.9, 5.10, 5.11, 5.10, 5.10, 5.11 (F)

Thursday
   - Tempo
Distance: 5.01
Pace: 7:25
   - Yoga

Sunday
   - Long
Distance: 15
Pace: 8:13

Slowly getting closer to the big day. Not sure if I am feeling positive or negative about my progress. I find it weird and frustrating to plan for a distance I have never attempted.

I have not listed those, but every week I do exercises to reinforce my hip muscles, these are: prone hip extensions, straight leg raises, and side leg raises for the hip abductors (both the leg off the ground and the one on the ground. I do two sets of 15 each, both on Mondays and Fridays. At the end of those, I have started adding pushups and squats. This week I also included burpees. Last Friday was 2 x 15 puchups and squats + 15 burpees.