Tag: Airdyne

Turn it up to 11

Played 18 holes yesterday and playing in a tournament this weekend with 18 on both Saturday and Sunday. I took an 11 on one hole today, hence the post title. Had a bit of a sun/heat headache when I got home so was going to skip out on any exercise. Felt pretty good after going to a movie so did a little work in the garage.

Reverse Hyper

  • 3x10x180#

I can see that my homemade RH is going to need a few tweaks. Due to the slope of the garage, the arm slides to the left through a set. Gets the job done though.

Air Dyne

  • 20:00 at a steady pace

70 rpms felt pretty good so stuck to that while listening to some podcasts. Went 11.21km in that time and worked up quite the sweat. It was a hot one today!

Nothing crazy, but felt good to sweat.

Turtle Wins

I can still feel some soreness in my quads with pressure. Must be from Monday’s wall balls. Was up early and in to the gym before the 9am class to get in rowing. Walked 18 holes yesterday.

Warm-up

2 Rounds

  • 15 Reverse Hypers (210#)
  • 1:00 Air Dyne (AD2)

Rowing Power Intervals

  • 1:00 @ 24 s/m
  • 2:00 Rest
  • 1:00 @ 26
  • 2:00 Rest
  • 1:00 @ 28
  • 2:00 Rest
  • 1:00 28+ (must be rowing full length)
  • 2:00 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

It feels like I’ve been shown a map to a secret treasure. Rowing for stroke rate is extremely calming! When I had to go for 28+ and flat-out it was very stressful. The smoothest intervals for me were 26 s/m by far. I was hitting the number and staying locked in for a good portion of those minutes. I went a total of 1,541 meters the first time through and 1,547 the second. Again, pretty happy with the pace changes as stroke rate increased.

rowing-wod-w2s2

Back for the 4:30 class, especially since I’m golfing the next 3 days so not sure what workouts I’ll get in.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • Banded Rack Position stretch
  • Calf Stretch
  • Bottom Squat Hold

Strength

Front Squats

  • 10×45#
  • 6×135#
  • 3×205#
  • 3×235#
  • 3×255#
  • 3×265#
  • 3×275#

Didn’t wear lifting shoes. Put the belt on with 235# and above. Haven’t been under this much since the last back tweak I did on vacation. Far below what I should be able to do for a triple. Wasn’t easy either.

Accessory

5 Sets

  • 10/10 Kroc Rows (70# KB)
  • 6 Strict Ring Dips

Conditioning

  • 7-5-3-1 Bear Complex (95#)
  • 200m Run

I was out of breath after the first 7 bear complexes, so each run was sloooow. Couldn’t even push it hard on the final run. Did each set of bears unbroken. Took me 7:06. Wish Michelle or Bryan had been doing it so I had someone to chase on the runs. Was too easy to bitch out with no one near me.

Seriously?

Walked 18 holes yesterday and it was a quick round since the course wasn’t letting carts out. I was about the only person out there. Was pretty sore in many places, so it was good recovery. Got to the gym early this morning to do a couple more rowing tests. Warmed up with an easy 500m first.

Row

  • 3:00 for distance at <= 24 s/m
  • Rest 10:00
  • 250m for time

I’ve never paid much attention to my stroke rate, so that was an interesting challenge. I was able to keep it pretty steady with only one 30 second section missing. Managed 888 meters with an average of 23s/m and a 1:41.3/500m pace. Compare that to my 1,000m PR of 3:11.2 where I averaged 1:35.6 but at 33s/m. When I went to get up I felt my low back was really tight. The 250 meters was a good push and was just a half second off my PR time, getting 40.9.

IMG_6415

Could really feel my back getting off after the time trial. What the fuck?!?

Strength

Push Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6×135#
  • 6×155#
  • 6×175#

I put on my belt for 115# and above. Was ok, but not the greatest on the back so didn’t push the weight. Coming in my goal was 195# which I’ve done for a set of 5 before.

Figured I shouldn’t do some of the other stuff programmed for class so I did 3 sets of 10 Reverse Hypers with 210#.

Conditioning

8 Rounds (Tabata)

  • 20s Air Dyne (AD2)
  • 10s Rest

Something I could do that wouldn’t put any stress on my back and still get me sweat on. Racked up 133 calories and 1.17 miles.

Back Home

Still not the greatest night of sleep, but at least I started to be able to roll over like a normal human being at some point during the night. Looking forward to sleeping in my bed for a few days. Left Long Lake just before 9am this morning. Chilled out once I got home and then out to the garage.

Bench Press

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×135#
  • 5×155#
  • 5×175#
  • 5×195#
  • 5×205#
  • 5×215#
  • 3×225#

The safety straps are hard to set in any decent spot for bench press. At the end I kept hitting them and one side of the bar would sort of rebound off, causing a weird imbalance. So without a spotter I didn’t want to push it and fail or push it to where I’d strain my back.

Front Squat

  • 10×45#
  • 5×95#
  • 10:00 EMOM – 3×135#

Wanted to move under load, especially since my back is starting to feel better. The front squats kept most of the load off the back. Not heavy, but get some blood pumping into the big muscles.

Conditioning

10 Rounds

  • 30s Ski Erg
  • 30s Rest
  • 30s Air Dyne (AD2)
  • 30s Rest

Used the first few rounds to feel out pace and warm up my body a bit more. It was hot in the garage with only the back door cracked open. I picked up the pace as the rounds went on. Didn’t allow myself to bend over during any rest periods. Felt good. I totaled 1,513 meters on the 🎿 Erg and 3.5 kilometers on the AD.

Bench It Out

Vacation! Need to get back on a better sleep routine. The only time I’ve ever taken a break this long from work is over the holidays.

Out in the garage around 9 before packing and heading up north. Warmed up with an easy 5:00 Air Dyne.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x280#

Start of week 4. Felt really good.

2015-07-11-back-squats

Conditioning

15:00 AMRAP

  • 5 Bench Press (115#)
  • 10 GHD Sit-ups
  • 5 Power Snatch (95#)
  • 5 Ring Rows (feet on 18″ box)

Almost 4 years and I don’t think I’ve ever done a workout with bench press in it. Wanted to pick stuff that I won’t be able to do this week. Went unbroken on everything and ended up with 8 rounds plus bench, GHDs, and 3 of the snatches. Was able to keep a pretty consistent pace throughout. Helps that there is that bit of built-in rest getting setup for these movements and walking around the garage from station to station.

After a rest I jumped back on the bench for a big set. Wasn’t sure how far I’d be able to go. Around 20 I started feeling it on my wrists. Stopped it at 30×115#.

Three and a Half

Squat day 47. Still can’t believe it’s come this far. Out in the garage by 7:30 since it’s a golf day. Warmed up with 4:00 Air Dyne (1.91 km).

Coffee Squats

Back Squat

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×265#
  • 2×295#
  • 2×320#
  • 2×340#
  • 2×350# (PR)

Legs feel even more beat up today. I could really feel it, especially in my knees during the set with the empty bar. I put on the belt starting with 295#. I should have went for 355# at the end like I had planned, but 340# didn’t feel awesome. Still a PR double though and the most I’ve had on my back in a year. Two more squat days and then these legs can rest! 🙂

Golf this morning and nothing else tonight. Rest!

Fifteen From Three Hundo

Legs, knees, and hips all are starting to feel beat up. I think I was already stalling last night by going to bed later so I wouldn’t want to wake up. Finally out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.36 km).

Coffee Super Squats

Back Squat

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 20×285# (PR)

Fuck my life! That was horrible. Hard to believe just two weeks ago 260# felt “easy” as far as a set of Super Squats can go. Think “Murph” on Monday and a week and a half of squat PRs is taking its toll? It started to get really hard after rep 7, not even half way through. This is the only time I’ve seriously thought about stopping during a set. It crossed my mind before but as a joke. Today I was considering it, thinking I might fail. Made it though. Bar was on my back for a total 2:12. Splits every 5 reps (including step out and in times) were 0:23, 0:28, 0:40, and 0:41.

After laying on the ground for a solid three minutes I put away the weights and figured it would be a good idea for a cool down. Jumped on the Air Dyne for 5:00 (2.04 km).

Went to the 4:30 class. Warm-up was various stuff with a training bar.

Deadlift

  • 5×45#
  • 4×135#
  • 5×225#
  • 5×295#
  • 2x5x325#

Keeping it light and easy. My back is under enough stress lately. Don’t need to fuck it up with deadlifts now.

Conditioning

4 Rounds

  • 20 American KBS (53#)
  • 15 Burpees
  • 400m Run

All unbroken. Was outside so runs were a little short and didn’t have the clock for an exact time. Took about 14:30.

Midline

2 Rounds

  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Rest

Was tabata rounds, but I didn’t use the 10 second rest periods. I guess I screwed up, setting the clock for only 6 rounds, so we started up another one after a short break.

PR Triple

Slept well and feel good. Out to the garage around 8:30. Warmed up with 5:00 Air Dyne (2.32 km).

Coffee Squats

Back Squats

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×315#
  • 3×335#
  • 3×345# (PR)

Was definitely time to start lifting inside the squat cage to be safer since I’m alone at home. I feel like the confined space also forces you to concentrate more so that you don’t bang into the rack. I did 3×340# back in January when I was getting back into squatting frequently, but then shortly after took the 2 month break for my quad. Oh, by the way, I haven’t really noticed the quad much lately, so I think all of the squatting and lunging has helped it heal. Probably had some muscle imbalances.

I haven’t had 345# on my back since setting the 360# PR last June, so really happy with this. Was definitely heavy, but looks pretty good in the video. 45 days in, 4 to go.

Lunge University

Strapped on the vest, fired up the latest Barbell Shrugged episode on adding mass to the ass, and headed down the street. Fuck doing laps inside the closed garage. I went out down the road 130 steps and then had 120 back. It was much more “enjoyable” that way. Took me 13:09. Fifty more steps than I’ve done with the 40# and maybe even 20# too.

At the gym at 6:30 for bench and weightlifting night. Warmed up with Crossover Symmetry Activation and a 500m row.

No B.S. Bench Press

  • 10×45#
  • 4×135#
  • 4×175#
  • 4×205#
  • 4x4x225#

Weight felt light in the warm-up sets. I actually paused for a split second on my chest with 135# and 175#. No danger of missing any of the work sets.

Tall Snatch

  • 5×45#
  • 5×65#
  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#

Felt pretty good. Tried to get good lockouts when it was getting heavy on the last two sets. I somehow did 145# for a triple back in December. Maybe could have done the same today, but didn’t want to push it since I was starting to feel these in my low back.

Push Press

  • 5×95#
  • 5×135#
  • 3×165#
  • 3×185#
  • 2×205#
  • 2×215#
  • 2×225# (PR)

Would have liked to go one more 10# jump, but my low back was feeling tight from the snatches after squatting heavy this morning. I knew I’d start to overextend with any more on the bar.

Reverse Hyper

  • 2x20x210#

Huge back pump with that big of sets! I haven’t been doing these at all lately. Haven’t been stretching either. :-/ My back hasn’t had any issues, but I do think it’s looking forward to the end of Squat Every Day.

Did a round of Crossover Symmetry Iron Scap before leaving.

2015 Murph

After dropping to an orange HRV of 89 yesterday I’m back in the green at 98 this morning. The low intensity workout did it’s job. Out in the garage at 7:30 and warmed up with 5:00 Air Dyne (2.25 km).

Coffee Squats

Back Squats

  • 15×45#
  • 5×135#
  • 5×185#
  • 4x5x225#

Can’t break the streak, even with 300 squats today for the hero WOD. Kept it light to save my legs. Wore Nanos today too, which felt odd. Tried to be explosive on the reps since it wasn’t heavy. After 7 days of some type of squat PRs probably good to have a “rest” day. A lot of PRs are planned for this final week.

I don’t really like to warm-up much for something like this since the first mile loosens me up and no need to waste energy when I’ll need it all. Did a bit of bottom squat holding, but that’s about it.

Murph

“Murph”

* Partition the pull-ups, push-ups, and squats any way you like.

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run

Last year I went with 25 rounds of 4-8-12 to save on the push-ups. It did it’s job in that way, but I think all of the extra transitions cost me from setting a PR. I was about 36 seconds slower than the previous year. This year back to doing it like “Cindy” with 20 rounds of 5-10-15 since it worked well for me in the recent PR doing her.

Time to beat was 39:41 from 2013. Ran the first mile in about 8 minutes which is exactly what I wanted. Started out with less than a minute per round and slowed in the second half, but averaged right at that minute/round pace I figured would be good. Pretty slow on the first half of the second mile and picked up the pace on the way in. Wanted to break 38 and did it with ease. Big PR with 37:18 for a PR of 2:23.

2015-murph-cfi

Came across a picture of me running last year in Timehop. I’ve put on a lot of muscle since then.

2014-to-2015-murph

Two Is Better Than One

Picked up my new car last night so didn’t have time for a run. Up early and in the garage just after 7. Warmed up with 5:00 Air Dyne (2.43 km).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×245#
  • 2×275#
  • 2×305#
  • 2×320# (PR)

Well, well, well. My previous max was 315# and I beat it for a double. Booyah! Wore the belt for the last two sets.

Heading out to the golf course. Somewhat easy last few days as far as conditioning goes. None actually. 🙂 I’ve set a squat PR with reps or weight for 6 consecutive days though, so probably not a bad thing going into “Murph” on Monday.

40 days gone by, with 9 left.

Felt like going for a run after work, so after 8 I laced up the Pumps and headed out. Wore the heart rate monitor and connected it to RunKeeper. Nice easy run of 2.71 miles in 27:10 with an average heart rate of 130. My HR was actually pretty steady after it got there, even though my pace got significantly slower in the final mile.

With the 18 holes of walking the course, the Health app in my iPhone puts me at over 10 miles on foot today.