I can feel those lunges from the yesterday’s warm-up in my ass. Out in the garage at night for my least favorite day… volume bench!
3x10x170 (close grip)
Tough but not any big struggles. I increased all the 3 types of working sets 5# over last time around.
3×10 Clapping Push-ups
3×8 DB Side Raises (25#)
3×10 DB Bent-over Side Raises (25-25-30#)
Lower reps on the raises, so I’m able to push the weights a bit. I’ve also started getting my body into them more than I originally did.
4 Rounds (each for time)
20 Dumbbell OHS (50#)
20 K2E (low bar)
I used my rack for the knees to elbows, which leaves me standing on the ground. This made the reps into sort of half jumping – half strict, which was horrible. Those overhead squats are real nasty too. I have a much greater appreciation for the regional workout they did. I did the OHS with 10 each arm. My rounds were 1:43, 1:49, 1:55, and 2:07.
Rested Friday, Saturday, and Sunday while attending the Central Regional in Nashville. Did an insane amount of standing over the weekend and the drive was 9-10 hours each way.
Not a barbell in sight on the competition floor, but it was the most exciting Regional I’ve attended, which is 5 years in a row now (actually that’s wrong! I didn’t attend Regionals last year because they were in Minnesota). The amount of bleachers they had set up was not near enough. They were packed at 9am and then everyone else had to stand in between the barriers and the stands. Other than that it was great.
With the ong trip back from Nashville and travelling the past 2 weeks, I needed a day to myself. Out in the garage in the evening.
I always reset with 200+, but today I did every set TnG. It was a mental challenge more than anything and making sure to focus on keeping my back in a good position.
3×15 Pallof Press (CS Red)
3×8 DB Side Raises (20-25-25#)
3×15 DB Bent-over Side Raises (15-20-25#)
Took my time today, lasting about 75 minutes for the Push Only work.
Going hard at this is my hero WOD for the day. I wanted to beat my best of 10.88 miles and 818 calories. Crushed it with 11.23 and 877!
Walked 18 holes today, had a chiro appointment, and then went to the gym. Tore up a finger when I smashed it between a dumbbell and the legs of my bench last night, so I wasn’t up for gripping anything like the class was doing. Gavin and Brandi joined me in this fun number…
10 Over Bench Jumps (18″)
15 Air Squats
I wasn’t even going to start with 10 handstand push-ups in a row in the first round, but changed my mind when I kicked up. Then it became the goal and I was able to easily do every set of them unbroken! I finished 9 rounds plus the HSPU, row, and jumps. I don’t know if I’ve even done 75 HSPU in one day and definitely haven’t done 100 like today. I’d say this Push Only program is paying off in more than just the bench press.
When I got done with round 1 around 2:30 I thought, “Oh boy, you better slow down.” When I put this one together I wasn’t expecting the rounds to be that fast, mostly because I was expecting to be doing 2×5 for every set of HSPU. I did slow over the course of the workout. I think round 5 was in about 10-15 seconds before the halfway point.
Yesterday I woke up at 4:30am UTC+3 (9:30pm Eastern on Sunday night) to travel home, so was up for over 24 hours again. I did get some little naps on the flights though. Planned to bench when I got home but all I wanted to do was be lazy. Bryan came over at 4 to bench with me. I warmed up with 3 minutes (0.89 miles) on the Airdyne. Start of week 6 on the Hybrid Push Only program and with a long weekend out-of-town I wanted to get in 2 days worth today.
3x10x165 (close grip)
The 4×5 working sets were prescribed to be at 75%. Thought I might feel weak, but felt good after the week of rest.
Got up to do the fitness center yesterday morning but wanted the extra hour of sleep. We did do a hike on Friday afternoon too. Didn’t get up this morning but jumped on the treadmill after we finished working because I felt like I needed to sweat after all the good I’ve been eating. I had just drank a string beer too, so wasn’t the greatest run. Did 20 minutes, going 1.91 miles.
Was awake for over 30 hours with the trip to Bulgaria! We did do a lot of walking around the city to make sure we could stay awake. Got a solid night of sleep though and was in the hotel’s fitness center by 8am.
3×20 DB Bench Press (10kg DBs)
Overhead Press Machine
3×15/15 Half Kneeling 1-Arm DB Press (10kg)
3×15 Landmine Twists (10kg DBs)
Tried to get in the movements that at least matched up with the program. I was holding two dumbbells trying to simulate the landmine twists. Weird but I felt it in my obliques.
20 push-ups (treadmill)
On the treadmill, which took time to get up to speed and kept turning off while doing push-ups. Finished in 6:26 and did all sets of push-ups unbroken, though the last set got hard.
Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.
3×12 Strict Pull-ups
3×18 Rack Chins
3×12 Strict Wide Grip Pull-ups
3×15 DB Curls (20-25-25#)
3×20 Tricep Extensions (50#)
I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.
25 MB Cleans (20#)
25 Push Press (35# DBs)
First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.