Tag: Bar Dip

Tweaked, Again

Betting getting a lot more sleep this week, though it’s not easy to stay comfortable on a tiny bed. Went to the Bay Athletic Club this morning to get in some squats. Nice facility in the hospital in Alpena.

Back Squat

  • 10×45#
  • 5×135#
  • 5×215#
  • 1×255#

Fuck! Tweaked my back on the next rep with 255#. Not even heavy weight. Pissed me off. I’ve been doing 5×5 with more than 255# and no belt either. The bar was a larger diameter than I’m used to but I doubt that really made a difference. I’d been so careful over the last few months too and then to tweak it with something like this doesn’t make sense. Injuries rarely do though. Guess I’ll be putting the squat program on hold.

Accessory

6 Sets

  • 8/8 Kroc Rows (45-55-60-65-70-70#)
  • 10 DB Shoulder Press (35-45-50-50-50-50#)

Had these planned and was still able to do them. Shoulder press with two 50s got tough.

Goblet Squats

  • 10×50#
  • 10×60#
  • 10×70#
  • 10×80#
  • 10×90#
  • 10×95#

Still wanted to get some leg work in if I could. With the weight out in front it took the load off my back and I didn’t feel it when I made sure to be very precise with my technique.

Gymnastics

5 Sets

  • 5 Strict Pull-ups
  • 8 Strict Bar Dips

Don’t do those enough.

I went out and walked 9 on the golf course going to loosen things up. The back definitely affected my swing.

After going to a movie theater with my 4-year-old niece, I needed to blow of some steam.

Pushing Death

  • Death by Chest to Deck Push-ups.

Got 18+18 and barely got in that 18th rep, so didn’t game it to skip out on the 20th round. 2 rep PR from over 2.5 years ago at a much lighter bodyweight. Racking up the push-ups this week. That’s 189 more.

Oh yeah, done with a drink at my side.

  

No Hike

I kept staying in bed this morning and then finally around 7:30 got moving. Decided I should get out for a hike. Got downstairs and saw it was raining, so I hit the fitness center instead.

Warm-up

400m speed walk on treadmill

Gymnastics / Midline

5 Rounds NFT

  • 7 Strict Pull-ups
  • 7 Strict Bar Dips
  • 1:00 Plank

On the ghetto stand again, almost tipping over, but it worked. I pulled my hands in to a normal grip today.

Thruster Attack (Week 6)

4 Rounds

  • 4 Rounds
    • 20s Thrusters (25# DBs)
    • 10s Rest
  • 1:00 Rest

I stuck to 8 reps all the way again and seemed to have a lot more time left in the 20s when I got done with them. Did 11 reps in the final interval. I think I’ve adjusted pretty well to the altitude.

Conditioning

Ran 1.5 miles on the treadmill in 14:40 and then walked about 200m.

No Excuses When Traveling

Slept better last night, finally finding a sweet spot with the temperature in my room. We are staying at the Canyons Resort, which is really nice. I’m in the Grand Summit Hotel and they have a decent fitness center, which I hit up at about 7am. No excuses while traveling; you can get in a workout anywhere. Do something!

7 Sets

  • 10 Incline DB Bench Press (45° incline, 20-25-30-35-40-45-50# DBs)
  • 10 Russian Twists (35#)

5 Rounds NFT

  • 5 Strict Wide Grip Pull-ups
  • 5 Strict Bar Dips

They had one of those dip/pull-up/push-up/ab stands, which wasn’t very stable or very tall, but it got the job done.

5 Rounds

  • 15 Push-ups
  • 20 Lunges
  • 25 Air Squats

My legs were burning something fierce during the air squats after the first round. Brutal combo with the lunges. Never really stopped moving and finished in 9:18.