Nick Momrik

Starting Chest Week 4

Warm-up

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

Chest

MAX Bench Press (160/80#)

Felt good and got 26 reps.

MAX Perfect Push-ups

I don’t think I’ve ever used something like these, but B brought them over, so might as well try. I didn’t rotate them much, but it is several inches deeper. I got 32 reps

3 Sets

14 Seated DB Shoulder Press (elbows out, 40#)

These felt much better than the 12×40 I was doing in the first week.

40 DB Bench Press (60/30#)

My game plan was all fives and I stuck too it, though the last two sets were hard! Finished in 2:06.

Conditioning

2 Rounds

700m Run
30 Single Arm DB Thruster (25#)

Did 15 unbroken on each arm. Finished in 9:29.

Great Partner Chipper

Conditioning

Partner Chipper

40 Burpee Box Get Overs (42”)
100 Wall Balls (20#, 10′)
10 Sled Drag (128′, 25 + 100/55#)
100 Wall Balls
40 Burpee Box Get Overs

Went split the burpees 6 for me and 4 for B since we were using the same height. Then we each did 30-20 wall balls to do some larger sets. For the sled drag we did 2 trips each, 2 trips each, and then 1. Split up the wall balls and burpees the same on the way back. Finished in 26:26

Midline

4 Rounds

1:00 Sandbag Hold (100#)
10 Strict T2B
30s Rest

When this started I was worried it was going to be terrible, but it was actually really good. I used an old pair of grips and split the T2B 7-3 each round. Finished in 8:48.

Push Off the Side

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe touches
10 RDL (45#)
10 RDL (85#)

Legs

12-10-8-6 Lateral Step-ups (L, 40-45-50-60#, 20”)
15 Side Lunge with knee up
12-10-8-6 Lateral Step-ups (R, 40-45-50-60#, 20”)
15 Side Lunge with knee up

The side lunge with knee up was something new to try for this superset. Wasn’t sure how it would go, so I didn’t increase weight.

4 Sets

10 RDLs (2×135, 2×155#)
1:00 Rest

Went up 10 pounds on each.

Conditioning

9:00 AMRAP – 2-4-6…

Devil Press (35# DBs)
C2B Pull-ups

B had found this on the ‘gram several weeks ago and we saved it. Two of my least favorite movements. I pulled out an old pair of grips I hadn’t used in years and they weren’t the greatest. I did all double kipping chest-to-bar pull-ups because that movement seems to get me for some reason. Finished the 10s and then picked up the pace to finish the 12 devil presses.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

She keeps bringing this workout back out and sucks every time. I decided not to try going unbroken even from the start, so I took a quick break between movements. Finished in 6:42.

Breaking Bench

Warm-up

20 PVC Passes
Bench Press
- 10×45
- 10×95
- 5×120
Decline Bench Press
- 5×65
- 5×80

Chest

MAX Bench Press (140#)

Managed three more than Saturday for 36 reps.

100 Push-ups

I was able to go all fives for a big improvement over last week’s 4:16. Took me 3:39 today.

Decline Bench Press

3 Sets

MAX Decline Bench Press (175#)
3:00 Rest

I did 15-15-10. On the first set I hit the j-cups like three times, so had to move the bench further away after that. Then on the final set, the bench kind of broke for declines. That was the end of that! Too bad because we really liked the decline, with the different feel.

Bench Press

3 Sets
- MAX Bench Press (145#)
- 3:00 Rest
3 Sets
- MAX Bench Press (125#)
- 3:00 Rest

I got 14 each time with 145 and 20 each time with 125. The first few reps my body kept trying to go through the decline range of motion. Very weird!!

6 Sets

12 EZ Bar Skull Crushers (51#)
1:00 Rest

Poor Pull-ups

I could feel my back several times through the night and my upper body is pretty sore from the muscle-ups and chest work. After cleaning up water in the basement, got to work in the garage around 9:30.

Back

4 Sets

MAX Strict Pull-ups
1:00 Rest

Did I mention my upper body is shot? Only got 6-3-6-5.

4 Sets

10 Seated DB Bent Over Row (40#)
1:00 Rest

3 Sets

10 Lat Pulldowns (115#)
30s Rest

3 Sets

10 Ring Rows
30s Rest

2 Sets

10 Seated Cable Row (104#)
10 Seated Cable Row (93#)
10 Seated Cable Row (82#)
90s Rest

Did these with the wide bar.

Conditioning

5 Rounds

1:00 Sandbag Hold (100#)
300m TrueForm Run
1:00 Plank
1,000m BikeErg

We kind of alternated on the machines while the other was doing the hold and would get some rest, though B was skipping a lot of the rest and getting on the next machine since she went first. Took us 35:25.

Pumped Up Biceps

Warm-up

10 Bench Press (45#)
20 PVC Passes
10 Bench Press (95#)
5 Bench Press (120#)

Chest

MAX Bench Press (140/70#)

I got 33 reps. Pretty sure last night’s muscle-ups affected this.

MAX Decline Push-ups (12”)

40 reps

3 Sets

8 Seated DB Shoulder Press (50#)

At this point my biceps were super pumped and I was definitely feeling all those muscle-ups from last night.

100 DB Bench Press (30/15#)

I went 6×15 and 10 to finish in 2:23.

Weightlifting

I warmed up with 10×45, 5×95, and 3×135.

15:00 EMOM

3 Power Cleans
- 2 @ 155#
- 3 @ 165
- 4 @ 175 (started wearing my belt)
- 2 @ 185
- 1 @ 195
- 1 @ 205 (switched to singles)
- 2 @ 215

Woof! I was starting to feel my back with the tough-n-gos, so I switched to quick singles.

Midline

3 Rounds

30s Weighted Single Leg Single Arm V-ups (15#)
10s Rest
30s Weighted Single Leg Single Arm V-ups (15#)
10s Rest
30s Jack Knives (15#)
10s Rest
30s Seated Leg Lift over DB
50s Rest

On the Rings

Yesterday I walked 18 holes and in the evening I edged and mowed the lawn. Not much time tonight due to dinner plans and watching the CrossFit Games. Warmed up with some ring swings, PVC passes, and a couple of single muscle-ups (which felt odd)

30:00 Partner AMRAP (IGYG per movement)

14/10 cal BikeErg
5 MU / Pull-up
10 Burpees
16 alt DB Hang Power Snatch (50/35#)

It was like riding a bike though, when I got back up on the rings. I did ever round unbroken, but it’s a different swing compared to the higher swing set we used at the park. I had to save some sets and correct my swing several times. We got through 6 rounds and all of the bike calories. There was about 15 seconds left, but I wasn’t getting back on the rings because my sets were starting to get sketchy.

First Outdoor Gym Workout

I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Romanian Deadlifts (45#)
5 Romanian Deadlifts (95#)

Legs

12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
20 Banded Adductor (L, purple)
12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
20 Banded Adductor (R, purple)

We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.

4 Sets

10 RDLs (2×125, 2×145#)
1:00 Rest

Conditioning

15:00 AMRAP – Partner – IGYG Rounds

15 Wall Balls (20#, 10′)
1 Legless Rope Climb (12′)
1 Rope Climb (12′)

This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.

Midline

4 Round Tabata

12 Windshield Wipers (40# DB)
12 Tuck-ups
36 Russian Twists
8-9-10-11 Leg Lifts

Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.

Only Chest

On Sunday I spent about 5 hours working on the ground area of the outdoor gym space. Wiped me out because it was sunny and in the high 80s. Yesterday I walked 18 holes and then mowed B’s lawn in the evening after work.

Warm-up

20 PVC Passes
Bench Press
- 10×45#
- 10×75#
- 5×100#

MAX Bench Press (120/60#)

I was able to knock out an extra five reps compared to Saturday, with 45.

100 Push-ups

I was smarter this week and did 12×5, 12×3, and 1×4 to finish 32 seconds faster than week one with a time of 4:16.

Incline Bench Press

3 sets to failure @ each of 3 weights
3:00 Rest between sets

We used the women’s bar so that B could go lighter than 45#. The incline was a challenge!

13-11-11 @ 120#
19-14-15 @ 100#
22-22-22 @ 80#

6 Sets

12 Tricep Pushdowns (54#)
1:00 Rest

Not sure I would have been successful with 60 pounds, so maybe I’ll try 56.5 next time.

We decided that was enough for the session. That’s a lot of volume to get through. A little later, we put up the second bar. I had painted one side with wall ball targets during lunch, but we got a little rain after our workout so didn’t want to paint the rest when the posts were damp.

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30 Minute Back

Early one, out in the garage by 8:30. Warmed up with about 20 PVC passes. Brandi got the back portion of this session from Men’s Health and it was a killer.

Back

4 Sets

MAX Strict Pull-ups
1:00 Rest

My upper body is beat from the chest workout. Only managed to get 8-7-7-6.

4 Sets

10 Seated DB Bent Over Row (40#)
1:00 Rest

3 Sets

10 Lat Pulldowns (104-115-115#)
30s Rest

3 Sets

10 Ring Rows
30s Rest

2 Sets

10 Seated Cable Row (104#)
10 Seated Cable Row (93#)
10 Seated Cable Row (82#)
90s Rest

We used double handles.

Conditioning

24-16-8
- Step-up (24″)
- V-up
3:00 Rest
24-16-8
- PVC Sit-up
- Plyo Lunge

Quick ones that were really good. Times were 3:22 and 2:55, or 9:17 total.

Out of the garage in just under an hour. Now it’s time to finish the outdoor gym area!