Nick Momrik

Back and Bike

Not the worst back tweak I’ve had, but it’s definitely affecting me. Was still able to get a lot done at B’s house yesterday, but with heat affecting us and all the work we skipped our workout. I wasn’t able to golf today due to my back, so we got in some exercise.

Back

3 Sets

12 Incline DB Back Fly (25#)
12 Incline DB Row (25#)
12 Face Pull (rope, 60#)

3 Sets

12 Incline Straight Arm Lat Pulldowns (71#)
12 Incline Forward Facing Lat Pulldowns (104#)

Conditioning

30:00 BikeErg

Easy aerobic pace at 2:10.0 / 1,000m for a total of 13,846 meters.

Tweaked Back

I walked 18 holes on the golf course Friday in the heat and humidity. Took a lot out of me for the rest of the day.

Warm-ups

20 PVC Passes
Bench Press
- 10×45
- 8×95
- 6×135
- 4×160
- 2×180
5 Deadlifts (45#)
Power Cleans
- 4×45
- 5×95
- 5×135

Chest

MAX Bench Press (200#)

Got 15, which I’m pretty happy with.

MAX Decline Push-ups (12”)

Busted out 50 to beat the previous 40.

3 Sets

10 Seated DB Shoulder Press (elbows out, 50#)

75 DB Bench Press (40#)

Went 5×10, 8-7-5-5 to finish in 2:26 and beat the 2:48 from 4 weeks ago when I did 5×10 and 5×5.

Weightlifting

E2M – 7 Sets

6 Power Cleans
- 3@155
- 3@165
- 1@175

Was feeling pretty good so did a couple of increases.

Conditioning & Midline

2 Rounds

400m Run
50 Bicycles
40 Hollow Flutter Kicks
30 Side Crunches
20 Leg Lifts
10 Hollow Rocks

Heading out for the first run my back did not feel good and it didn’t get better with the movements. Took me 9:42.

Mowed the lawn and did a bunch of work on Brandi’s house. My back is not happy.

Humid Summer

This summer has been over-the-top humid almost every day.

Midline

50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 V-ups
50 Hollow Rocks
50 Plank Hip Dips

Today I went 30-20 on the leg lifts, felt myself slowing a lot on the v-ups, and was able to do sets of 10 for the hollow rocks. Finished in 7:31, which smashes the 9:13 from a month ago.

Conditioning

25:00 AMRAP

400m Run
20 Box Jumps (24″)
5 Strict HSPU
5 HSPU

I got through five rounds, the run, and 12 box jumps. I rested between the types of handstand push-ups each round except the fifth one where I stayed on the wall because I knew I needed some time to finish the sixth run, but then I ran so fast I had enough time for a lot of jumps. Really sweaty from the heat and humidity, but a great workout.

Still Got Bar Muscle-ups

My shoulders and elbow area are feeling the chest program.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
RDLs
- 10×45
- 5×95

Legs

12-10-8-6 Lateral Step-ups (L, 45-50-53-62#, 20”)
15 Side Lunge with knee up
12-10-8-6 Lateral Step-ups (R, 45-50-53-62#, 20”)
15 Side Lunge with knee up

Still not sure those the side lunge movement does much here since it’s not a deep lunge.

4 Sets

10 RDLs (145#)
1:00 Rest

Conditioning

15:00 EMOM (alt)

6 C&J (95#)
10 DB Walking Lunges (45# DBs)
6 Bar Muscle-ups

I did a single and a double bar muscle-up before the workout and didn’t have the hesitation I did a couple of weeks ago after putting up the bar. Once I got in to that first set the feel started coming back to me and I was able to do all five sets unbroken. Looking back, I haven’t done real bar muscle-ups in over a year and a half, back before COVID started. I did those fucked up reps during the AGOQ on the low bar in my garage, but I can’t really count those since they all had to be singles. Exciting I was able to pick them back up without a problem. My grips were a bit of an issue though and several times I could really feel my palm skin getting stretched, so I was worried about ripping. I think I used to wear a different set of grips for the BMU.

All Chest PRs

Yesterday I walked 18 yesterday and mowed B’s lawn in the evening.

Warm-up

20 PVC Passes
10 PVC Shrugs
Bench Press
- 10×45
- 8×95
- 6×135
- 4×160

Chest

MAX Bench Press (180/85#)

I was able to do 23 today to beat the 18 reps from the early Friday session.

100 Push-ups

All threes wasn’t great for me last week so I planned to go back to all fives with limited rests. I was struggling as I got to 70 so I changed to threes the rest of the way. It ended up being 14×5 and 10×3 to finish in 3:21, which is an 18 second PR and 1:27 better than week one! Brandi hit a huge PR by 1:04 by doing threes, which is over two minutes better than week one.

Bench Press

3 Sets @ 3 Weights
MAX Reps
3:00 Rest between sets

I figured increasing 20 pounds on each weight, compared to week one would be a good test. I got 16-14-12 with 175#, 20-17-17 with 145#, and 24-22-23 with 120#. That comes out to 2,980 more total pounds than week one with 155-125-100!

6 Sets

12 Triceps Pushdowns (bar, 60#)
1:00 Rest

Went up six pounds over what I used in week two.

Strict Improvement

Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.

Warm-ups

20 PVC Passes
5 Pendlay Rows (65#)
5 Pendlay Rows (95#)

Back

4 Sets

MAX Strict Pull-ups
1:00 Rest

Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.

4 Sets

10 Pendlay Rows (115#, supinated)
1:00 Rest

3 Sets

10 Underhand Lat Pulldowns (126#)
30s Rest

3 Sets

10 Inverted Bar Rows (wide)
30s Rest

2 Sets

10 Seated Cable Row (107#)
10 Seated Cable Row (96#)
10 Seated Cable Row (85#)
90s Rest

We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.

Conditioning

5 Rounds

24 Side Crunches
20 Plyo Lunges (20# DBs)
50s Sandbag Hold (100#)
12 Burpees

Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.

Turnip Rock

Up early and out in the garage by 7:30.

Warm-up

20 PVC Passes
Bench Press
- 10×45
- 8×95
- 6×135
- 4×160

MAX Bench Press (180/85#)

Felt like I wasn’t awake and ready yet. Got 18 reps and will look to smoke that on Tuesday.

MAX Push-ups

Got 35 the first week of the program and 45 today.

3 Sets

12 Seated DB Shoulder Press (elbows out, 45#)

So much better than week 1 with 40#.

50 DB Bench Press (50/25#)

Last time I was done in 2:26 by going 15-10-10-8-7. The first 10 felt so easy and I was tempted to go for more, but I stuck to my plan and did 5×10 to finish in 1:54.

Headed to Port Austin and kayaked out to Turnip Rock, which was over 6 miles round trip in about two hours and 20 minutes.

Every 3 Minutes of Legs

I’ve had two more green WHOOP recovery days, bringing my streak to 9. Walked 18 holes yesterday and today I worked out during lunch.

30:00 BikeErg
E3M 10 Walking Lunges (40# DBs)

Yes, start with lunges. I wanted something quick and mindless and this was perfect. Laying out all nine puzzle mats was the exact length I needed to do five lunges out and five back, which I did all stepping through. Need to do more walking lunges, because they are just a different beast. I got through a total of 12,242 meters on the bike, though I guess that counts all of the rollover meters from the first nine rounds because I just kept the computer going.

Max Seated Presses

Walked 18 yesterday. I’m sore as fuck from the plyo lunges, yet somehow I’ve on a seven day green recovery streak in WHOOP.

Warm-up

20 PVC Passes
Bench Press
- 10×45
- 10×95
- 6×120
- 4×140

Chest

MAX Bench Press (160/80#)

I got 30 today, which is four more than Saturday.

100 Push-ups

Figured I’d try a different strategy today so I did four and then quick threes. It didn’t work out. I finished in 3:46, which is seven seconds slower than all 5s last week, probably due to it being so many more sets to get through.

Seated Shoulder Press

3 Sets @ 3 Weights
MAX Reps
3:00 Rest between sets

16-15-12 @ 95#
18-16-16 @ 75#
22-25-25 @ 55#

I think I messed up the rest period before that 8th set and took an extra minute, which would explain how I got better after that. I was fading after every other set throughout. This is not really very fun with the shoulder press though.

6 Sets

12 Double DB French Press (20# DBs)
1:00 Rest

Mowed both lawns after dinner.

Betty

We did some reorg in the garage and then hit the workout around 11. Brandi’s middle name is Betty, so we put up this sign.

Back

4 Sets

MAX Strict Wide Pull-ups
1:00 Rest

I got 8-6-6-6.

4 Sets

10 Pendlay Rows (115#)
1:00 Rest

3 Sets

10 Underhand Lat Pulldowns (126#)
30s Rest

3 Sets

10 Inverted Bar Rows
30s Rest

2 Sets

10 Seated Cable Row (107#)
10 Seated Cable Row (96#)
10 Seated Cable Row (85#)
90s Rest

We used double handles.

Legs / Conditioning

20-18-16-14-12-10-12-14-16-18-20

DB Plyo Lunges

B didn’t use any weight. I used 25# dumbbells for 20-18, 15# for 16-14, and then 10# the rest of the way. I was dying! We finished in 7:40.

Midline

3 Rounds

30 Bicycles
30 Hollow Flutter Kicks
15 Leg Lifts
15/15 Side Plank Bounces

Wearing five pound ankle weights, I finished in 5:50, which is 17 seconds faster than Feb.