Tag: Airdyne

Stitched Up

Went it to the Doc for a minor procedure to remove some cysts from my head yesterday. Should probably take it a little easy today and tomorrow, but fuck that. Just can’t get it wet for 48 hours. Out squatting shortly after 7:30. Warmed up with 5:00 Air Dyne (2.31 km).

Coffee Squats

Pause Front Squat (3s in the hole)

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×225#
  • 3×250#
  • 3×270#
  • 3×280#

Wore the belt for the last 3 sets. Felt like I was starting to break down on that last set so was a good load for the day. Really like taking the videos though because it shows it was better than it felt during the actual work. When I started this little experiment I didn’t expect to be at 38 days in a row and never thought I’d be pause squatting as much as I am. I hadn’t done any pause front squat with more than 275, so hitting 280 for a triple felt pretty boss. All aboard the Gain Train!

Had to lay down for a nap in the evening. I was feeling pretty out of it. Not sure if the squats took a lot out of me in the morning or if my body is just reacting to the surgery. I felt great this morning. Made it to the gym for bench night. Warmed up with Crossover Symmetry Activation.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 5×165#
  • 5×195#
  • 4x5x215#
  • AMRAP 205# (12)

Was not feeling strong at all. Matched my AMRAP from the first week of the cycle though. Didn’t even bring my gym bag or other shoes so I wouldn’t be tempted to stick around and for weightlifting. Got in the work and got out. Tomorrow is another day.

310 Triple

Missed out on the HRV check yesterday being out of town. No surprise it’s down to 97, in the red today. Got a solid night of sleep last night, but yesterday was rough with pretty much no sleep and Fran, even though I didn’t have any push in me for it. Out in the garage by 7am since we have a golf meeting before we start our season this morning. Warmed up with 3:00 Air Dyne (1.44 km).

Coffee Squats

Front Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 3×310# (PR)

Starting week 6 of squats and now in the final two weeks. Time to start setting more PRs after yesterday’s first one. 🙂 I put the belt on for the last 3 sets. I had done 310 for a double in a competition and my biggest single is only 315#. Moving up!

Felt like it got ugly but I’m liking the way the reps looked in the video.

Body of Lies

Slept like shit and was up at 6am. My legs and especially knees are aching this morning. First time that I don’t feel my abs the day after doing “Annie” but I did it last night so maybe I’ll start to feel it later. Finally headed out to the garage after 7:15. Warmed up with 5:00 on the Air Dyne (2.3 km).

Super Squats

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×260#

I was stalling as much as possible. Took a nice long rest of about 5 minutes before doing the 20 and I could feel my heart rate rising. I was dreading that set. The human body always has a fucking surprise though, doesn’t it? Might have been the best set of Super Squats I’ve done as far as feel goes. I was still breathing like a mother fucker, but my legs felt good and the set only took me 1:35. It took longer to finish with 245# last week! Can’t believe it. I had to check the plates on the bar to make sure I didn’t load it wrong. The body lies to us!

That just makes the rest of the day easy. Mentally gets you going too. Fueled up with a quick breakfast skillet and went to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings

Strength

Deadlift

  • 4×155#
  • 4×245#
  • 7:00 EMOM – 4×295#

Wasn’t going to push it and tweak the back again, so I focused on being explosive with my reps.

Conditioning

14:00 AMRAP
2-4-6-8…

  • Burpees
  • American KBS (70#)
  • Wall Balls (25#, 10′)

Felt like going Rx+ today. Good excuse to slow down. 😉 I broke the swings and wall balls up in 7-5 on the set of 12 but everything else was unbroken. Finished the 14s plus 16 burpees. Walked 200m after.

Midline

  • MAX Plank (on hands)

Made it to 4:30 which is a 24 second PR. My wrists, arms, and shoulders couldn’t take any longer. Don’t get me wrong my core was shaking like an earthquake but that’s not what stopped me.

Did Crossover Symmetry Iron Scap and got out of there.

Annie Are You OK

Legs felt a little weird this morning getting out of bed. Maybe a result of smashing my knees yesterday. Out in the garage just after 7:30 and warmed up with 3:00 Air Dyne (1.38km).

Coffee Squats

Pause Front Squats (5s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 2×225#
  • 2×245#
  • 2×265#
  • 2×275#

I don’t have anything insightful to say, though do I ever? Was hard breathing in the hole on that last rep so started to lose position coming up.

Lunge University

  • 200 Weighted Walking Lunges (40# vest)

An extra 20# came yesterday for my weight vest, so had to try it out today. Damn that thing is heavy now. Took me 9:47.

I had an appointment at the chiropractor before hitting the gym tonight. Only going once a month now since my back has been doing well. When I got to the gym I did Crossover Symmetry Activation and then jumped into one of my favorite girls since I haven’t done her yet this year.

Conditioning

“Annie”
50-40-30-20-10

  • DU
  • Sit-ups

I knew I was doing well when I felt good at the end of the 50 sit-ups. Didn’t miss any dubs and finished in 5:59, for a 29 second PR! Did anchored sit-ups with some DBs over my feet.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×205#
  • 5x3x225#

Felt strong.

Tall Cleans

  • 5×45#
  • 2x5x95#
  • 2x5x115#
  • 2x3x135#
  • 2x3x155#
  • 3×165#
  • 2×175#
  • 2×185#
  • 2×195#
  • 2x2x205#

Workin’ on that speed under. Rough on those last 3 sets. I didn’t realize how many sets I was doing at the time.

Push Press

  • 3×135#
  • 3×146#
  • 3×157#
  • 3×168#
  • 3×179#
  • 3×190#
  • 3×201#
  • 3×212# (PR)

I missed out on PP triples that CFi did Monday so they fit in well today, especially since I did sets of 5s a week ago. I had 45# plates on and then just kept making 5 kilogram jumps. Felt a little fatigue from the bench press, but I’m liking overloading the upper body with two pressing movements on Wednesday. Need to start putting some work into my jerk though. Gotta keep those shoulders working well, so did Crossover Symmetry Plyometric.

Hold For Ten

Feeling pretty good this morning. Always a little stiff in the mornings, but I’ve come to accept that as normal now. Seven days in a row with my HRV being 101+ and all green. In the garage at 7:30. Warmed up with 3:00 Air Dyne (1.37km).

Coffee Squats

Pause Front Squats (10s in the hole)

  • 10×45#
  • 3×135#
  • 3×185#
  • 2×225#
  • 1×245#
  • 1×255#
  • 1×265#
  • 1×275#

Start of week 5, day 29. First time trying a 10 second pause. Holy shit! That’s the heaviest I’ve done for any type of pause front squat. If you can get out of the hole after a long pause, you can stand up your clean.

Lunge University

12:00 AMRAP

  • Weighted Walking Lunges (20# vest)

Did about 240 steps. Kind of lost count, but was able to calculate from steps/min rate, steps per lap (around gym), and number of extra steps over a full lap.

Wanted to move in the late afternoon and here’s the beauty of tracking HRV; since my HRV was up at 106, I could afford to get in a little more work on what would normally be my rest day.

Conditioning

Ski Erg

  • 500m @ 75% of 500m PR
  • 3:00 Rest
  • 2,000m @ 100%

Came out to a 2:20 pace for the 500m. Finished in 2:18.9. I’d never really done a 2k for time on the ski machine. My best split was while going for 3,000 meters if that tells you anything. I started out with a 2:00/500m pace and figured I’d evaluate after 500m. Still felt right at 1,000m, but then with 500 left I knew I could pick it up a bit. Finishing time was 7:53.4 for a 26.2 second PR.

  

Double Fronts

Felt that back strain(?) all of yesterday (though not bad) and still there this morning. Pretty warm and I haven’t turned on the wall A/C unit yet, so could have slept better. HRV has been over 100 the last few days though. I actually set the alarm this morning so I had time to get in my squats and eat before heading to the golf course. Still didn’t give myself enough time though.

Warmed up with a 3:00 Air Dyne (1.39 km).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 2×225#
  • 2×255#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#

Well, I was kind of expecting to have to cut it back and just make it a light day with the back tweak. It felt fine, so I pushed the pedal a little. Had planned on 275-290-300, then cut back to 275-285-295, and it felt good so I went for one more jump. Only 5# short of my PR for a double. Not a very good camera angle, but neither rep appears to get too slow and I stayed upright throughout. Happy! 🙂 26th day of squatting.

Walked 18 holes of golf. First time out for a full round and temps got up into the 80s. I was whooped by the time we were done.

Keep it Solid

Thursday is not my favorite morning of the week. At least not until squats are over because it’s Super Squats day. Warmed up with 5:00 Air Dyne (2.28 km).

Coffee Squats

Back Squat

  • 20×45#
  • 10×135#
  • 5×185#
  • 5×225#
  • 20×245#

Went up 20# from last week. My drive up and back positioning felt really good. I’m the most excited about being about to keep that solid back through all of the reps. 25 days in the books.

Over to CFi for the 9am.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Air Squats
  • 2x 15/15 Band Side Steps
  • 15 Toe Touches (last 7 reach up too)

Strength

Romanian Deadlift

  • 8×45#
  • 4×135#
  • 4×205#
  • 4×255#
  • 4×285#
  • 4×305#

I felt something pull on the left side of my middle back on the first rep with 305#. WTF! Tightened up and was able to do the other 3 reps. Better just be a little muscle tweak or I’ll be so pissed at myself. I’ve been working so hard to be smart with all of the squats and it couldn’t be going any better. If a stupid RDL messes me up…grrrr.

Conditioning

  • Run 1 Mile

Nice and easy. Did it in 9:13. When did I get so bad at running?

  • 10-9-8-7-6-5-4-3-2-1 Burpees
  • 10-9-8-7-6-5-4-3-2-1 Air Squats
  • 30 DU

Steady pace. Had 2 misses on dubs, after 7s and after 3s. Finished in 9:10. Did Crossover Symmetry Iron Scap and got out of there.

Week 4 Begins

Allergies were really hitting me last night. I did get up the energy to mow the lawn several hours after the workout, but I was exhausted. In bed by 10 two nights in a row. We got a little rain overnight so hopefully that gets a lot of the pollen out of the air and cools off my sinuses.

HRV is down more, to 85 this morning. With the combination of Kelly and not feeling great, I’m surprised it didn’t drop even lower. I have a weird soreness in my upper abs this morning, which had cramped up on me in the last round yesterday. Oh yeah, evil wheels are probably to blame for that.

Out in the garage at about 8 and warmed up with 5:00 Air Dyne (2.29 km).

Coffee Squats

Pause Front Squats (1s in the hole)

  • 10×45#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×205#
  • 5×225#
  • 5×245#

Put in the reps. Didn’t push it today, but will start pushing some weight the rest of the week.

In the afternoon I did yoga, following the YRG Double Black Diamond video. Diamond Dallas isn’t the greatest voice for yoga and he rushes through too many of the moves if you ask me, but it’s a nice alternative to the P90X YogaX. It was my first time doing this video from the series and it was about 65 minutes.

3 Weeks In

My HRV was down to 88 this morning from 100 yesterday. Hmmmm… I was pretty exhausted after being out in the sun walking 9 holes, but that still doesn’t seem right. Had some good weight on the bar for back squats, but overall the day wasn’t very intense. Readings like that keep me doubting the usefulness of HRV.

Out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

2 Front Squats + 5 Back Squats

  • 45#
  • 135#
  • 185#
  • 225#
  • 245#
  • 265#
  • 280#

I put the belt on for the last two sets. Not only trying to go heavier through each day of this thing, but also trying to go a little longer without the belt too, to help build up the core muscles more. Last week I did 265# for this, so was a nice jump. Felt pretty heavy in the early sets. Just 15# shy of the most I’ve managed for this complex. That makes 21 days in a row.

Accessory

4 Sets

  • 12 Incline DB Bench Press
  • 12 JM Press

I put the bench at 60° and used 40-45-50-50# for the incline bench work. Used 45-55-60-65# for the JM presses. Both felt heavier than last week. Maybe I’m still feeling the effects of “Cindy” from Thursday.

Not too long after this I started to feel shitty. Maybe that’s why my HRV was low this morning. Since Thursday night I’ve been feeling like allergies are hitting me, though I haven’t had any problems in a couple of years. If it wasn’t Sunday I think I might have stayed home and took a nap instead.

Warm-up

  • Crossover Symmetry Activation
  • 1,000m Row
  • Bottom Squat Hold
  • Band Pass-thrus

Gymnastics

10:00 EMOM

  • 3 MU

Was curious how this would go with the way I was feeling. Made every set without a problem. YAY!

Strength

5 Sets

  • 12 Pendlay Rows (95#)
  • 5 Evil Wheels

Conditioning

“Kelly”
5 Rounds

  • 400m Run
  • 30 Box Jumps (24″)
  • 30 Wall Balls (20#, 10′)

Only done this once before. It was a 32:22 almost 3 years ago. Warmest day of the year (so far) is a good day to do a long workout right? This was so bad. I started out with a sub 2:00 first 400 and knew that was too fast. I didn’t rebound any box jumps, but never stopped either. Did mostly step-downs, but some jump downs in the later rounds. Wall balls were two sets of 15 until I went 18-12 in the last round. Should have just went for all 30.

When I got in from my 3rd run the music had stopped. Bluetooth still showed connected but no sound. I think it took me close to 2 minutes to get it going again. The official clock time was 30:59 when I finished, but I’ll be conservative and only knock a minute off for a 29:59 since the rest helped me in a way too. Wish I would have felt closer to 100% today, but it’s still a PR.

Walked 200m, sat on my ass to recover, and then did Crossover Symmetry Plyometric.

Cindy Aftermath

Damn Cindy, I forgot how you make the body feel. So many reps! Was up late to see the Avengers but still managed 7 hours of sleep. Feeling pretty beat this morning though and the HRV proves my body is telling the truth this morning. 87 is the lowest HRV I’ve had yet.

IMG_5865

Didn’t get out to the garage until 9am today. Warmed up with 5:00 Air Dyne (2.25km).

Coffee Squats

Pause Front Squats (3s in the hole)

  • 10×45#
  • 5×135#
  • 5×165#
  • 2×195#
  • 2×215#
  • 2×235#
  • 2×245#
  • 2×255#

I instantly feel 10x better after that. Body is awake now.

Straight up out of the hole with no bouncy-bounce.

I was planning to get out for my first round of golf, but I’ll wait until the weekend when I feel fresher and it’s going to be in the 70s all weekend anyway.

The weather has finally turned, hopefully for good now. Went to the gym at night for some recovery work.

Sled Drag

  • 0.5 miles – 25# sled + 135# – 11:41
  • Few minute rest
  • 0.5 miles – 25# sled + 90# – 10:13

Class was outside finishing up the last part of their workout so I joined in for some.

  • 2x200m Farmer’s Carry (70# & 62# KBs)
  • 200m OH Walk (45# plate with both arms up)