Pumped Up Biceps

Warm-up

  • 10 Bench Press (45#)
  • 20 PVC Passes
  • 10 Bench Press (95#)
  • 5 Bench Press (120#)

Chest

MAX Bench Press (140/70#)

I got 33 reps. Pretty sure last night’s muscle-ups affected this.

MAX Decline Push-ups (12”)

40 reps

3 Sets

  • 8 Seated DB Shoulder Press (50#)

At this point my biceps were super pumped and I was definitely feeling all those muscle-ups from last night.

100 DB Bench Press (30/15#)

I went 6×15 and 10 to finish in 2:23.

Weightlifting

I warmed up with 10×45, 5×95, and 3×135.

15:00 EMOM

  • 3 Power Cleans
    • 2 @ 155#
    • 3 @ 165
    • 4 @ 175 (started wearing my belt)
    • 2 @ 185
    • 1 @ 195
    • 1 @ 205 (switched to singles)
    • 2 @ 215

Woof! I was starting to feel my back with the tough-n-gos, so I switched to quick singles.

Midline

3 Rounds

  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Jack Knives (15#)
  • 10s Rest
  • 30s Seated Leg Lift over DB
  • 50s Rest

Only Chest

On Sunday I spent about 5 hours working on the ground area of the outdoor gym space. Wiped me out because it was sunny and in the high 80s. Yesterday I walked 18 holes and then mowed B’s lawn in the evening after work.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45#
    • 10×75#
    • 5×100#

MAX Bench Press (120/60#)

I was able to knock out an extra five reps compared to Saturday, with 45.

100 Push-ups

I was smarter this week and did 12×5, 12×3, and 1×4 to finish 32 seconds faster than week one with a time of 4:16.

Incline Bench Press

  • 3 sets to failure @ each of 3 weights
  • 3:00 Rest between sets

We used the women’s bar so that B could go lighter than 45#. The incline was a challenge!

  • 13-11-11 @ 120#
  • 19-14-15 @ 100#
  • 22-22-22 @ 80#

6 Sets

  • 12 Tricep Pushdowns (54#)
  • 1:00 Rest

Not sure I would have been successful with 60 pounds, so maybe I’ll try 56.5 next time.

We decided that was enough for the session. That’s a lot of volume to get through. A little later, we put up the second bar. I had painted one side with wall ball targets during lunch, but we got a little rain after our workout so didn’t want to paint the rest when the posts were damp.

Chest Week 2

This is the second week of the chest workout, so the weights go up.

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)
  • 5 Bench Press (100#)

In between some of the parts, we’d jump on the BikeErg. I did 2:30, 1:00, and 5:00.

Chest

MAX Bench Press (120/60#)

Was able to knock out 40 reps.

MAX Ring Push-ups

A bit of a struggle very early here. Only got 26.

3 Sets

  • 10 Seated DB Shoulder Press (elbows out, 45#)

It’s so much harder with elbows out and the dumbbells facing forward.

75 DB Bench Press (40/20#)

Felt pretty good here, doing 5×10 and 5×5 to finish in 2:48.

Weightlifting

Squat Cleans

  • 2 Squats Cleans + Bottom Squat Hold + 2 Front Squats (45#)
  • 4×95
  • 2×135
  • 2×165
  • 2×185
  • 2×205

I belted up at 165 or 185. The squats felt heavy!

E15S – 5:00

  • 1 Power Clean (185#)

This was tough, but very doable. Wore my belt.

Midline

4 Rounds

  • 50m Uneven Farmer Carry (45+60#)
  • 8 Parallette Shoot Throughs
  • 10/10 Banded Rotations & Holds (red)

Then we spent 3-4 hours working on the outdoor gym and I mowed my lawn.

Getting Drunk on a Tuesday

On Sunday morning we made two trips to Menards and picked up the remaining 70 pavers for the outdoor gym area. Then spent some time cleaning up the area and had to do a PVC repair of the old sunroom downspout. Stopped after that because it gets so damn hot back there. I mowed B’s lawn, we played 9 holes of golf in the afternoon, and skipped our workout. I walked 18 yesterday and then mowed the lawn at night. I was out in the garage by 12:30 today because we have a Mixology event at work this afternoon with several drinks. This is the second session of the chest program for the week.

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)

Chest

MAX Bench Press (100/50#)

I got 55, which is five more.

100 Push-ups

I went 10-10-7-5-3-3, and then doubles. Finished in 4:48 and definitely need to start more conservative. I didn’t respect how fatigued I’d feel from that set of bench. Took exactly five minutes of rest before a lot of benching.

Bench Press

  • 3 sets to failure @ each (155/125/100#)
  • 3:00 Rest between sets

I did 15-14-12, 19-18-16, and 28-24-23. The program said to rest 5-6 minutes between sets, which I figured was way too much and it would have been. As you can see by my numbers I was plenty rested for my next set. This many reps seemed extremely excessive though and I’m worried for my future of moving my upper body the rest of the week!

6 Sets

  • 12 Double DB French Press (20#)
  • 1:00 Rest

Calls for tricep extensions or pushdowns, so this is the movement I picked today.

Conditioning

4 Rounds

  • 700m Run
  • 2:00 Rest

My legs felt sooo heavy going out for that first run! My times were 3:15, 3:02, 3:04, and 3:02. Really happy with my performance.

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.

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.

Bro Metcon

Walked 18 holes yesterday and shot my best round of the year so far with a 78.

Warm-ups

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 5/5 Landmine Curtsy Lunges (45#)
  • 5/5 Landmine Curtsy Lunges (80#)
  • 5 DB RDLs (35# DBs)
  • 5 Goblet Squats (45#)
  • 5/5 Lateral Step-ups (20″, 25# DB)
  • 10 Bench Press (45#)
  • 5 Bench Press (85#)

Legs

3 Sets

  • 8/8 Landmine Curtsy Lunges (115#)
  • 10 DB RDL (50# DBs)

3 Sets

  • 10 Goblet Squats (70# DB)
  • 8/8 Lateral Step-ups (20″, 45# DB)

3 Sets

  • 40’ Tip Toe Farmer Carry (35# DBs)
  • 12 Calf Raises (35# DBs)

Conditioning

10 Rounds (each)

  • 10 Bench Press (115/65#)
  • 5 Strict Pull-ups (while partner is benching)

This was heavily inspired by a Mayhem Daily workout, which was partners doing 200 bench press with a penalty of 10 strict pull-ups for each break.

Brandi went first and we’d each take care of loading/unloading a 25# plate from one side of the bar with each switch. Made quick work of the transitions. I wore grips and moved them out of the way between movements. I wasn’t feeling great in warm-ups and even during the early rounds so I stuck to 2×5 on the bench with a very short rest. Then I did the last three rounds of bench unbroken. I did all singles on the pull-ups except for the final round because I was trying to get us under 15 minutes and did, finishing at 14:57. Really pleased with the way this workout turned out and we both enjoyed it.

Ambitious Sled

My back is a little tight and my ass is sore, but I don’t think I’m feeling much new (yet) from yesterday’s workout, which hit a lot of back reps.

Warm-ups

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster squats
  • 20 Toe Touches
  • 10 alt Back Rack Reverse Lunges (45#)
  • 10 alt Back Rack Reverse Lunges (75#)
  • 10 Bench Press (45#)
  • 5 Bench Press (95#)
  • 5 DB Pullovers (35#)

Strength & Skill

4 Sets

  • 20 alt Back Rack Lunges (95#)
  • 4 Handstand Tuck Balance

My shoulders are tired!

Chest

4 Sets

  • 10 Bench Press (135, 3@115#)
  • 10 DB Pullover (50#)
  • MAX Push-ups (15-20-20-20)

Benching doesn’t feel great on my left shoulder. After the first set of push-ups I quickly realized I went too heavy.

Conditioning

Partner

  • 3x 20/14 cal Row
  • 2x 50m Sled Pull (315/180#, backwards)
  • 6x 7/5 HSPU
  • 2x 50m Sled Pull (270/135#, backwards)
  • 3x 20/14 cal Row

Modified the Mayhem workout to be a partner version and way way too ambitious with the sled, so we made some audibles mid-workout. Finished in 38:02.

Almost a two hour session in what feels like August heat. Brutal!

Time for More Shoulder Rest

Warm-up

  • Crossover Symmetry Activation
  • 3:00 TrueForm Run (0.54 km)
  • 2 Sets
    • 10 Scap Pull-ups
    • 10 PVC Passes

Chest & Triceps

Bench Press

  • 10×45#
  • 8×95
  • 5×135
  • 5×165

Close Grip Bench Press

  • 5×125#
  • 5×145
  • 5×165

Wasn’t great on my shoulder so I switched to close grip.

4 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 DB Fly (35# DBs)

4 Sets

  • 12 Tricep Push Downs (bar, 71#
  • 30 Incline Bar Push-ups (bench press height)

Was supposed to be max push-ups, but that also is not a good position for my shoulder.

4 Sets

  • 12 Overhead Cable Tricep Extensions (rope, 49#)
  • 12 DB Pull Over (50-60-60-60#)

Conditioning

5 Rounds

  • 10 Goblet Squats (50# DB)
  • 10 Ring Rows
  • 10 Deadlifts (155#)

Time to start doing single dumbbell movements that could be in the Open. Squats felt good and I learned I actually prefer the dumbbell for a goblet squat. I broke the last 2-3 rounds of ring rows 5-5. Deadlifts got slow. Took me 6:36.

Pump Before Pull-ups

Nothing is sore for a change. Nice weather, which is very unusual. Out in the garage at 4pm.

Warm-up

  • Bottom Squat Hold
  • 3:00 SkiErg (701m)
  • 3 Sets
    • 10 Cuban Rotations (15#)
    • 10 Rear Delt Band Pull Aparts (red)
  • 10 DB Bench Press (40#)
  • 5 Goblet Squats (35#)

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (40#)
  • 8 DB Bench Press (60#)

Was close to failure on the bench presses the last two sets.

3 Sets

  • 12 DB Pull Over (60#)
  • 12 Tricep Push Down (bar, 60#)

4 Sets

  • 10 Close Grip Bench Press (115-125-135-145#)
  • 10 Cable OH Tricep Extension (rope, 38-43-43-43#)

The bench press felt really good here.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

Not as good to start today, but better on the other two sets, with 35-25-22.

Conditioning

3 Rounds

  • 12 Pull-ups
  • 20 Goblet Squats (53#)
  • 8 Pull-ups
  • 1:00 Rest

Not my jam with so much of the time for squats and me being cautious with my back. My rounds were 1:08, 1:10, and 1:12.