Airdyne – Page 35 – Nick Momrik's Fitness Logs

Patient Deadlifts

Definitely feeling a little beat from all of those ball slams. In for the 9am class.

Warm-up

3 Rounds
- 300m Row
- 10 Reverse Hypers (210#)
20 Speed Toe Touches
20 Jumping Jacks
20 Air Squats
Arm stretching

Strength

Deadlift

5×135#
5×225#
5×275#
5×315#
5×345#
5×365#
5×395#
5×425#

Actually remembered to go shoeless. Felt solid. It’s been about a month since I’ve deadlifted heavy. I’ve been patient with my back after several tweaks and it’s paying off. My estimated max is almost back up to my previous 1RM and this was only 10# shy of matching my best 5RM, which was done shortly after I pulled the 515#.

Screen Shot 2015-01-22 at 11.06.32 AM

Conditioning

8 Rounds (Tabata)

20s Burpees
10s Rest

Cruised through these by only doing 6 per round.

10:00 EMOM

Odds: 10 Thrusters (95#)
Evens: 8-10 C2B Pull-ups

In my first set of chest to bar pull-ups, my hands were sweaty and I couldn’t hang on the bar. So I struggled through 8 reps in like 3 sets! Chalked up for the rest of the rounds and my rhythm felt better than ever. I did the last 4 sets unbroken with 3 of them being 8s and then 10 in the final set. Wish I hadn’t messed up that first set and had done 10 for every round.

Definitely jumped back on the Reverse Hyper for 3 more sets of 10×210# after those heavy deads.

Garage time at night!

Air Dyne (AD2)

15:00 @ 80% of 10:00 max pace (65 rpm)

Should have averaged over that rpm goal. Totaled 7.94 kilometers.

OLY

Muscle Snatch

5×45#
5×75#
5×95#

8:00 EMOM

5 Power Snatches (115#)

The original plan was 7 rounds, but after the muscle snatches I was feeling a little fatigued so I only set the clock for 5 rounds. I was feeling good towards the end so I went for 8. All sets were touch-n-go.

Explosive

5 Rounds

10 GHD Sit-ups (20# vest)
5 Box Jumps (24″, 20# vest)

I was not planning to do this for time, but said why not and went for it. The sit-ups got nasty at the end of the 3rd round. Took me 4:32.

Well Rested

Needed that complete rest day yesterday, which was the first one in two weeks. I’d taken days with only some light cardio, but not any complete days off during that span. Was also in bed early last night for over 9 hours of sleep. 🙂 In for the 9am class.

Strength

Push Press

5×45#
5×95#
5×135#
5×155#
5×175#
5×185#
5×195# (PR)

My shoulders felt a little fatigued, which must be from Sunday. Pretty good speed through all of the reps, which felt good, especially for a 5# PR. Could have spent more time and gone heavier, but it would have been a struggle.

Accessory

4 Sets

10/10 Kroc Rows (62# KB)
10 HR Push-ups

Easiest the rows have ever been. I think the muscle-up pulldowns are paying off in multiple ways. Tried to be explosive on my push-ups since 10 is no problem.

Conditioning

21-18-15-12-9-6-3

Wall Balls (20#, 10′)
Sit-ups

No reason to break anything up here. Sit-ups are essentially a rest period in this workout. I started going for a pipe on the wall, which is probably a little more than 10.5 feet. Finished in 6:31. I wish I could figure out how to speed up my sit-ups and not slide backwards through a set.

Was nice to get out early so I had more time and energy for a second session. Out to the garage later in the day. Warmed up with 3:00 on the Air Dyne for 1.36km.

Air Dyne

6 Rounds

2:00 @ 120% of 10:00 max cals pace
1:00 Rest

The way I’ve been calculating percentages for AD work is flawed. I knew it seemed really high when 120% came out to 96rpm and it didn’t take longer than a minute at that pace to realize it would be impossible for 6 rounds of double that length. I took some readings of speed (km per hour) to rpms and will try to come up with something more useful. So, needless to say, my pace how a lot slower after round 1. My distances were 1.48, 1.4, 1.32, 1.29, 1.27, and 1.33 kilometers.

Update: After doing some speed to rpm calculations and looking at the average speed for my 10:00 PR, I’m not sure where to go. It says I averaged 38.8km/hr and 120% would be 46.6 which is about what I was trying to hit with 96rpm. My guess is that if there was a calories per hour number it would not follow a progression that the speed or rpms do, but on this cheaper model of the Air Dyne, who knows. The percentages less than 100% I’ve used seem to work fine, so I guess I’ll continue as I have been and when it’s over 100% I’ll just have to adjust and play a little guessing.

squat-deload

Back Squats

10×45#
5×95#
4x5x135#
5×165#
5×205#

Started focusing on exploding out of the hole and really using my hamstrings. No lifting shoes or belt again, but will go back to them for heavy lifting later this week.

Accessory

4 Sets

20 MU Pulldowns
15 Back Extensions (20# Vest)

Damn those last 5 pulldowns in each set were as struggle, even more so probably after having done the Kroc rows this morning. Good work though! Glad I bumped up from 15 per set for the challenge.

Deceptive

Tired this morning after going to see American Sniper last night and getting to bed really late. Needless to say, wasn’t going to make it for the 9am class, so I hit this in the garage around noon.

Air Dyne (AD2)

12 minutes @ 95% of 10:00 pace (76 rpm)

On the edge of being uncomfortable. Racked up 7.3km.

Strength

Back Squats

10×45#
5×95#
4x5x135#
5×165#
5×205#

When I got to 135# I set the clock and did the last 6 sets E2M. Deloading squats for a week after the Super Squats. Didn’t wear a belt or lifting shoes either for some variance.

Conditioning

10:00 AMRAP @ 80%

30 DU
3 Strict Ring Dips
6 GHD Sit-ups

Nice combination. Missed way too many dubs. Got through 8 full rounds plus 18 double unders.

3:00 Rest

10:00 AMRAP @ 80%

5 Burpees
10 Russian KBS (53#)
1 Wall Walk
30s HS Hold (Wall facing)

I was sweating bullets by the end of this one. Didn’t expect that, but the handstand holds were pretty rough. I had my hands in closer than usual due to the mat I was using. Finished 5 rounds plus 5 burpees, 10 swings, the wall walk, and 24 seconds of a hold.

Then I hit the bacon truck for some fuel. 🙂

Air Dyne Twenty

My legs were feeling fatigued as the day went on yesterday. Overall I’m feeling pretty good today with nothing too sore. Out in the garage shortly after waking up.

Air Dyne

20:00 @ 80% of 10:00 max effort pace (67 rpm)

Kind of an estimation game to get the rpm pace, but it felt right. RPMs were between 67-71 each time it came around on the display and total distance was 11.01km on the AD2. It’s nice getting the workout in early for the day.

Plans Change

My hips were feeling pretty rough all night in bed. So I decided to switch up my plan for the week and get on the Air Dyne for 40 minutes before doing anything else. Went 19.4km. Felt pretty good through the day after that.

Back to the garage later in the day…

Warm-up

1,500m on the Ski Erg in 6:54.4.

XWOD

10 Front Squats (45#)
2 Kneeling Jumps
5 Front Squats (95#)
2 Kneeling Jumps (1.5″)
5 Front Squats (135#)
2 Kneeling Jumps (5.25″)
5 Front Squats (175#)
2 Kneeling Jumps (11.5″)
5 Front Squats (205#)
1 Kneeling Jump (12.75″)
5 Front Squats (225#)
2 Kneeling Jumps (11.5″)
5 Front Squats (245#)
1 Kneeling Jump (13.75″)
5 Front Squats (255#)
2 Kneeling Jumps (11.5″)
5 Front Squats (265#)
1 Kneeling Jump (13.75″)
5 Front Squats (275# – PR)
2 Kneeling Jumps (11.5″)

Front squats felt heavy. Looked back at my logs in between sets and found out I’d done 265# for 5 before, so set my goal at 275#. I guess it felt heavy because it was! Was really getting out of breath in those last few sets. The 10# PR was a good stopping point. Not the greatest doing the kneeling jumps in lifting shoes, but it worked out. Definitely had to take the belt off after missing one at 11.5″ trying to keep it on. I did miss my 13.75″ the last time, but went again and made it with more focus.

Accessory

15 MU Ring Pulldowns (blue, 7’3″ bar, 5.5″ seat)
20 Back Extensions (20# vest)
15 MU Ring Pulldowns
20 Back Extensions
15 MU Ring Pulldowns
20 Back Extensions

Bumped up to 15 reps from the 10 the other day. Fast-fast-fast was the focus and getting into that deep ring dip position. My upper back cramped up after the first set of back extensions. I thought it might have been something with the vest so I did the next set without it. Nope, happened again, so I didn’t do a third set. May have been a result of the front squats.

Back at Work

Moving a little slow this morning. My back, shoulders, and arms are all sore from the weekend. Needed the rest day yesterday and was back to work after 2 weeks off. In for the 9am class.

Shoulder Press

5×45#
5×95#
3×115#
3×125#
2×135#
2×145#
2×155#
2×160#
2×165#
2×167.5# (PR)

Conditioning

8 Rounds (Tabata)

20s Burpees
10s Rest

Wanted to get 8 as long as I could. Made it through 6 rounds and then did 7 the last two. Maybe could have pushed it hard and made all 8. Next time. The most I’d done before was 4 rounds of 8 and then 7s, so I’ll take that improvement. Seemed to hurt less than the 6 rounds of 10 on Sunday. How does that make sense? More burpees in a lot less time.

2 Rounds

1:00 Ball Slams (25#)
1:00 Wall Balls (20#, 10′)
1:00 Sit-ups
1:00 Plank

Holy shit that wall ball felt heavy in the first round. Nobody in class expected it and I think we all dropped it after 1 rep. I did 28-24 on the ball slams, 18-18 on wall balls, and 24-24 on the sit-ups. Was a fight to hold the second plank all the way.

Headed out to the garage at night. Warmed up with 5 minutes on the Air Dyne for 2.36km.

2015-01-16-heater

Back Squat

10×45#
5×115#
5×185#
5×225#
5×245#
5×265#
3×280#
3×290#
3×300#
3×310#
3×320# (PR)
3×330# (PR)

Oh yeah! I’m liking the high volume and feeling good while doing it, though it might have something to do with how tired I’ve felt lately. Will keep an eye on it. My low back definitely feels like the weak point, especially as I get to the last few sets.

4 Rounds NFT

10 MU Ring Pulldowns (blue, 7’3″ bar, 5.5″ seat)
10 Back Extensions (45# plate behind head)

Over a 4″ difference from Saturday for the pulling distance so I dropped the reps. Once I got going they felt good with a focus on speed through the pull and sitting up into it. With my garage setup I can’t use a barbell on the GHD so I have to hold a plate behind my head. Much different! My back was feeling a pump after the second round.

Faster Recovery

Yesterday’s workout was a lot more intense than I had planned. Need that every so often though. Getting a massage and have a trip to the chiropractor today. Headed out to the garage after waking up for same active recovery.

30:00 Air Dyne (AD2)

My recovery pace is getting faster without any trouble. I even thought of going for 40 minutes today as I approached the last few minutes. Went 15.22km.

Merry Burpees

Enjoyed the rest day yesterday. Tried to do some work on my leg with a rolling-pin and a tennis ball. While mom and dad were at church, I did my own worship…

100 Burpees

My goal was sub-6 and I did it with ease, beating my previous best by 39 seconds in 5:37. I had 21 reps at 1:00 and 40 at 2:00, then just tried to hold on and keep moving at a solid pace.

xmas-burpees

Rested for 5 or 10 minutes and then jumped on the Air Dyne (AD2) for 10:00 for 3.31 miles.

Now I won’t feel too guilty as I snack on shit the rest of the day.

Almost Back

Feeling a little tight in the upper back this morning. In early to row with Kevin and then we did some of the class workout since all of the 9am crew were gone today.

Row

This is another Chris Hinshaw special, which he programmed for Garret Fisher. My 2,00m row is just over 7 minutes, so I added 5 seconds to the split paces listed on the site. The two 1:00 pieces at the end are the key to this workout.

7:00 at 1:58-2:00/500m
2:00 Rest
2x 3:00 at 1:55-1:57/500m (2:00 Rest)
2:00 Rest
2x 1:00 at 1:47-1:48/500m (2:00 Rest)

Not really hard. My meters were 1,759, 777, 779, 282, and 284.

Strength

Front Squats

5×45#
5×135#
3×185#
3×215#
3×235#
3×255#
3×275#
3×285#

Felt solid. Really focused on an upright back and not bouncing too much to put extra pressure on my low back. I did seem to tweak something by my shoulder-blade though. I’ve done an ugly 3×295 before, so almost back to full steam.

Conditioning

“Annie”
50-40-30-20-10

DU
Sit-ups

Not very good. Missed a double under before getting to 10 and had 2 other misses in later rounds. Should have just started over! Only 12 seconds slower than my PR though, with a time of 6:40.

Felt like I needed to do more so I went out to the garage and jumped on the Air Dyne (AD2) at night for 20 minutes and went 10.39km.

Back Feels Good

Recovery day today after a tough few days. My back is feeling great after the deadlifts yesterday. Makes me excited!

Jumped on the Air Dyne (AD2) for 30 minutes in zone 1 and went 14.66km.

Trying something new today. Filling up a 6×6 grid with sets of push-ups throughout the day. A set can be as low as 1 push-up. Got the idea from End of Three Fitness and seems like a good way for me to get in some volume. Upper body strength is definitely a big weakness. It’s also a great way to focus on perfect reps since it’s not about speed or volume in one set.

Ended up with 250 total push-ups by 6:20pm.