My shoulders are sore from Saturday and a lot of my back and triceps are getting sore from yesterday. Too cold for golf today, so I headed out to the garage after 1 and jumped on the bike for active recovery.
40:00 Airdyne
Did 867 calories and 20.93 km.
I feel surprisingly good after that leg killer yesterday. Last night I poured myself a drink after a tough week and got some solid recovery sleep. WHOOP has me at 46% recovery today, which is understandable after some drinking and two days of tough workouts. Out in the garage at 10am.
Sunday is going to be focused on back for awhile.
4 Sets
The damn pulleys on my cable system were causing too much friction even after I added a bunch of 3-in-1 oil before we started. So then the coating on the cable split open. Guess I’ll have to find some better pulleys.
4 Sets
This combo was probably the toughest of the day.
4 Sets
4 Sets
I wasn’t confident in the shoulder positions for those 90s. Flaring out the elbow for the rows is much harder!
4 Sets
Wasn’t expecting much, but I set a PR by two reps on the first set with 17!! Fell off a cliff from there though with 9-7-7.
4 Rounds
I was able to keep everything unbroken. Took me 7:30.
It was a monster session over 2.5 hours with my time on the bike.
I’m still feeling my left calf/achilles. My back is pretty tight from yesterday. Out in the garage at 11.
10:00 EMOM (alt)
Planned on 5 power snatches here, but decided to substitute with my back feeling how it does from yesterday. No pain, but no reason to risk it by cycling a barbell.
I focused on pushing through my shoulders in the handstand holds to help translate into walking. It was terrible and I nearly failed the shoulder presses in rounds four and five. Got the stimulus I was looking for though when I designed this combo.
150x
This is “LEGS GONE BAD” Volume 2 from Craig Richey. One of the worst workouts I’ve ever done. Over the course of the first 25 times through you can get an idea for how bad it’s going to be. I did singles nearly the whole way, with a brief pause before my next squat. I had six poker chips out and moved one every 25 reps, so got a slightly longer break there, but I tried to get right back in to it. When I got done with 75 reps the clock was at 6:30. I was able to pick up the pace over the last 25 reps and even did a fair number of doubles, which were absolutely horrible at that point. Snuck under 13 minutes with a time of 12:50. I have a feeling that walking will be a challenge for a few days.
5 Sets
Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.
Back Squat
Haven’t had any real weight like that on my back since the end of December.
E3M – 30:00
Similar to last Friday, this one is from the old Ben Smith programming.
| Round | 2018/09/05 | 2020/05/08 |
|---|---|---|
| 1 | 2:02 | 1:52 |
| 2 | 2:01 | 2:01 |
| 3 | 2:00 | 1:51 |
| 4 | 2:00 | 1:48 |
| 5 | 1:59 | 1:48 |
| 6 | 2:00 | 1:51 |
| 7 | 2:00 | 1:51 |
| 8 | 1:59 | 1:48 |
| 9 | 1:59 | 1:50 |
| 10 | 1:59 | 1:47 |
When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!
5 Sets
The shoot throughs are much easier when not paired with V-ups!
I feel good! Out in the garage at 4pm.
5 Sets
20:00 EMOM (alt)
All unbroken 🦋 pull-ups!! I don’t remember the last time I tried a set 15, let alone five sets. This was a good combination of movements.
5 Sets
Last two were not fun.
Yesterday I walked my first 18 holes of golf for the year, which was over 6 miles. Was nice to be outside for so long. Out in the garage at 1:30 today.
4 Sets
Big jump adding 40 pounds to the calf raises, so I’m sure I’ll feel those.
E2M – 12:00
This was a good combo. I think I missed 3-4 dubs total. Was able to do every set of handstand push-ups unbroken. Averaged about one minute per round.
4 Sets
First two rounds unbroken and then 12-8 on the v-ups to finish in 5:51.
I mowed the lawn yesterday and didn’t really do much else. Shitty night of sleep because of worries. 🤷🏻♂️ My hands are sore from hook gripping and holding the bar! My traps are sore too from shrugged cleans. Went to the Heritage track at 10am and then back to the garage.
After all of the plyo lunging, I’ve been wanting to give the 400m lunge a retest. Beautiful morning for it.
Last October my time was 10:39, when I alternated between 20 step-through lunges and 20 bringing my feet together. My goal was to go sub 10 today, by doing 30 step-throughs followed by 10 with a feet gather. I was surprised how great I felt at 100 meters and knew I was flying. As I rounded the final corner I turned to see where Brandi was and she was not far behind me! So I pushed it doing a final 62 step-through lunges without stopping. My time was 8:47!!! Holy Fuck I couldn’t believe it.
Bench Press
Went for a PR, because why not, but it came off the rack weird so I called it after one rep.
E2M – 5 Rounds
Another good one from Kristi. I did my side plank bounces with my hand on the ground.
5 Sets
Yesterday afternoon I did about two hours of yard work, which probably didn’t help the back tightness I’m feeling this morning.
5:00 Airdyne (95 cals, 2.46 km)
500m Row
Could I beat 1:23.5 from January of 2016?
Yes! I was 0.5 seconds behind pace at the 400 meter mark, but not completely dying in the final 100 pulled out the 0.3 second PR!
Power Clean
Wow, it’s been awhile! Didn’t want to get crazy, but get the feel for a bar again. I did all touch-n-gos on the warm-ups. Started out doing quick singles in the EMOM for five rounds and then did TnG for the other five. Felt good to move some weight again.
3 Rounds
I decided ty try larger sets of push-ups than normal since there was a big break with the run; did 18-12 each time. I did 8-7 for deadlifts with a few breaths. Seemed like I was able to push the run a little today. Finished in 14:20.
After lunch I’ll mow the lawn and maybe try out an idea for a muscle-up location. May do some rehab tonight.
My triceps started getting sore yesterday afternoon. I took a break from work in the afternoon for some bodyweight step downs and banded wood chops. In the evening I did 10-8-6 of the McGill Big 3. Today starts another three day weekend for me, which has been a nice reset every few weeks during this weird time we’re living in.
Monster Walks
E4M for 40:00
This is from late 2018, when the gym followed Ben Smith’s programming. I really miss his workouts! I’m five pounds lighter, so could I go faster?
| Round | 2018/11/07 | 2020/05/01 |
|---|---|---|
| 1 | 2:10 | 2:06 |
| 2 | 2:13 | 2:08 |
| 3 | 2:15 | 2:09 |
| 4 | 2:11 | 2:08 |
| 5 | 2:13 | 2:12 |
| 6 | 2:13 | 2:10 |
| 7 | 2:12 | 2:09 |
| 8 | 2:17 | 2:09 |
| 9 | 2:13 | 2:08 |
| 10 | 2:11 | 2:04 |
💥 💥 💥 Damn right! Faster every single round for a total of 45 seconds.
Last time I did this workout I tried to keep > 1,400 cal/hr and today I was able to do over 1,500, while still keeping a solid pace on my burpees. My only misses on the rope were two back-to-back misses in round five with about five reps to go. This workout is such a grinder.
3 Rounds
Wore grips and chalked up before starting. The pull-ups felt good and happy to be able to do six sets of ten unbroken between the two styles. The core work got rough after doing the first round unbroken; I had to do 4×5 v-ups and 3×20 flutter kicks. Took me 9:14 to finish.
Another early night in bed and another night getting a lot of sleep. Maybe I’m on to something. Out in the garage at 4pm.
I haven’t done a back squat since December 23rd! Body didn’t know what to do, especially for 10 reps.
Update: not entirely true because I did light Bear Complex two weeks ago, which involves a thruster from the back.
3 Rounds
I did the jerks unbroken in the first two rounds and then rested it on my back after 10 reps in the final round. The push-ups got a lot harder than I expected. I think I started out 2×10 and then 4×5 the other rounds. Finished in 8:42.
Also did some floor and banded rehab, which I’ve been slacking on.
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