TRAIN Chest

I was flipping through an issue of TRAIN this week and saw some chest work so we’re going to try it out.

Chest

Warmed up with some PVC Passes and then 10 bench each at 45 and 75 pounds.

MAX Bench Press (100/50#)

I stopped at 50 reps since I was getting pretty slow.

MAX Push-ups

Supposed to vary the feet and hands each time we do this, but we stuck to standard this week and I got 35.

3 Sets

  • 12 Seated DB Shoulder Press (40#)

I did the first set like I normally do with elbows pointing forward and palms paralles to each other. We’re kind of subbing these in for military press, so B suggested the other position and I did the last two sets with elbows out and palms facing forward. Much harder!

50 DB Bench Press (50/25#)

I started out with a set of 15, which was probably a mistake. Then I went 10-10-8-7 and finished at 2:26. Quick sets of 5 would probably be a good strategy.

We were hopping on the BikeErg in between ad I ended up doing rides of, 2:00, 1:00, 1:00, and 5:00. Done in less than 40 minutes. Now we’re heading to Midland to watch the LPGA event.

Front Squats Feeling Good

Drove home from the lake today and got the lawn cut. Then out in the garage around 4:30.

Warmup

  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Front Squats (45#)
  • 5 Front Squats (95#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (115-125-135-145#)
  • 20 Pulsing Goblet Squats (50# DB)

Was up 10# on every set again and the weight felt the best it has in the three weeks of this. Went up from the 45# KB too.

4 Sets

  • 10 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
  • 15 Banded Frog Reverse Hypers

Was up 10# here. Should probably do more reps on the frogs or wear ankle weights.

Conditioning

10:00 AMRAP
2-4-6-8…

  • Burpee Pull-ups
  • Power Cleans (115/80#)

I didn’t wear grips since it was single pull-ups. I did a double power clean and then went singles in every other round. Got through 6 rounds plus 2/14 burpee pull-ups.

Midline

4 Rounds (20s/10s)

  • 12 Weighted Crunches (feet in air, 20#)
  • 16 Bicycle Crunches (slow)
  • 12 DB Pull Thru’s (60#)
  • 22 Hollow Rocks

Those slow bicycles are a whole new ballgame. I felt like I was cramping each time I rolled up from them.

Run to Kayak

The weather wasn’t good at all on Tuesday and my uncle was here all day yesterday, so I really needed to do something today. Feeling much better too.

I ran 4.09 miles in 39:49, changed out of my shoes, grabbed my sunglasses, and hopped in the kayak. The water was really choppy so I had to adjust my plans there. I went 2,855 meters in 32:37. Solid cardio for the day.

Slow Run

Before noon today I went for a run and did 2.35 miles in 25:08 and just felt sluggish. I wasn’t feeling myself in the hot tub or the lake and tried to take a nap in the afternoon. Maybe I’m getting sick from the girls, which could explain the extremely slow running yesterday and today.

On a Summer Thursday

The outside of my hips are feeling that squat superset again and my upper body is kind of tired. Golf was rained out today, so getting in a workout since we’re heading out of town for vacation tomorrow.

Warm-up

3 Rounds

  • 1:00 BikeErg (450-475-500m)
  • 10 Scap Pull-ups
  • 10 PVC Passes
  • 10 HR Push-ups

Oh man was I feeling it during the push-ups!

Back & Arms

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10 EZ Bar Curls (66#)

I could really feel my biceps from yesterday.

3 Sets

  • 10 Pendlay Rows (105#)
  • 10 Double DB Skull Crushers (35#)

Conditioning

5 Rounds

  • 1:00 Burpee Box Jump Overs (24″)
  • 1:20 Rest

I did 13-14-14-14-15. Originally I wrote it with 1:00 rests, but we shared a space, so I put 10 seconds of transition in between us so we could swap out the box height. The rest turned out to be just right.

No Bueno Taco Bell

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Front Squats (45#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (105-115-125-135#)
  • 20 Pulsing Goblet Squats (45#)

Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.

4 Sets

  • 10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
  • 15 Banded Frog Reverse Hypers

Went 20# heavier than last week and it was no problem.

Conditioning

30:00 AMRAP

  • 10 Pull-ups
  • 15 cal Row
  • 10 DB Push Press (50#)
  • 15 cal BikeErg
  • 10 Renegade Rows (50#)
  • 15 cal SkiErg

I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.

Feels Like 97

Yesterday I walked 18 holes in the 90° heat and we were behind a slow group so it was our slowest round of the year too, clocking in at about four and a half hours! I mowed the lawn in the evening after work. Today the heat index was at 97° when we got out in the garage for our workout.

Warm-ups

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 10×15#
    • 5×20
    • 5×30
  • 5 Deadlifts (45#)
  • 5 Hang Muscle Cleans (45#)
  • 5 Power Cleans (45#)
  • 5 Push Jerks (45#)
  • 5 C&J (75#)

Strength

E2M – 5 Rounds

  • 10 Seated DB Shoulder Press (35-40-40-40-45#)

Conditioning

3 Rounds

  • 700m Run
  • 15 C&J (95/65#)

With the heat I made sure not to go out hot on the run. I figured 3×5 would be good on the barbell, so that’s what I did for the first two rounds. I decided I was going to try two sets for the last round, and when I got to eight I thought I’d do 9-6, but then I said fuck and and try to go unbroken, which I was able to. Finished in 15:30.

Midline

3 Rounds

  • 12 Hanging Half Circle Knee Raises
  • 12 alt Single Leg Lifts (hold up on PVC)
  • 16 Plank Hops
  • 12 Seated Pike Double Leg Lifts

On the Fourth

Yesterday evening we rode 9 holes of golf. Did some cleanup on the posts this morning and then were getting set for the workout at about 10:30.

Warm-up

  • 20 PVC Passes
  • 10 Push Press (35#)
  • Bottom Squat Hold

Conditioning

Partner

  • 60 Strict HSPU (3×5, 5×3)
  • 256′ Sled Drag (25 + 90/55#, forward)
  • 100 Russian KB Swings (70/53, 20-20-10)
  • 256′ Sled Drag (25 + 90/55#, forward)
  • 60 DB Push Press (50/25#, all 5s)

Didn’t even run a clock today. Was a good one.

Midline

3 Rounds

  • 20 Weighted alt V-ups (20# DB)
  • 30/30s Side Planks
  • 4 Dragon Flags
  • 20 Hollow Rocks

Damn this was burning at the end of round one. Took me 10:18.

Muscle-ups at Home!

Ran some errands this morning and workout around 10.

Warm-ups

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Lunge Stretch
  • 10 Bench Press (45#)
  • 10 Tricep Pushdowns (38#)

Conditioning

6 Rounds (IGYG)

  • 12/8 cal Standing BikeErg
  • 10 Plyo Lunges
  • 10 Squat Jumps
  • 10 Reverse Lunges

We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.

20:00 EMOM (alt)

  • 10 Bench Press (95#)
  • 12/8 cal SkiErg
  • 15 Tricep Pushdowns (49#, spin bar)
  • 50 Mountain Climbers

Going from the SkiErg to the push downs was a real burn, especially for 15 reps.

Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!

Then we set the third and final post.