After a Week Off

Spent five nights in San Juan, Puerto Rico. We didn’t workout at all but did over 8.5 miles of walking each of the first two full days there! Today was our first workout in a week and I can’t remember the last time I took a full week off! Out in the garage just before 1pm. Warmed up with 20 PVC passes.

Strength

Bench Press

  • 10×45
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×200
  • 5×215
  • 5×225

Partner Arms

  • Plate OH Hold (45/25#)
  • 10->1 Plate Curl (45/25#)
  • 10->1 Plate OH Tricep Extension (45/25#)

This one came from Scott Panchik. One partner is doing the couplet while the other holds their plate overhead; you never put the plate down! Took us 5:08 to get through and my arms and shoulders were on fire!

Conditioning

4 Rounds

  • 200m Run
  • 15 Burpees
  • 20 Russian KBS (45#)
  • 20 Reverse Lunges

Wanted to just coast through something today. I did the first two rounds in 7:31 and then when I went for the third round of burpees I was feeling good so picked up the pace to finish in 14:09.

Midline

4 Rounds

  • 20 alt Side Crunches
  • 14 Leg Lifts
  • 20 Bicycles (slow)
  • 14 Overhead Crunches (50# DB)

Finished in 7:19.

Felt good to move today.

Finished the Chest Program

Super busy and productive day on Sunday with the heat, so skipped a workout. Yesterday my back was good enough to walk 18 holes and after a week away from the course. It wore me out for the day! I edged and mowed the lawn during lunch today.

Final day of the chest program and I’m over it!

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×165
    • 3×185
    • 2×205

Chest

MAX Bench Press (225#)

Got nine reps, which is 1 more than Saturday and 1 short of tying my best ever.

100 HR Push-ups

I did 3s through 81 and then quick singles to finish in 5:34. Still now close to my PR, but almost 30 seconds faster than last week.

Seated Shoulder Press

  • 3 Sets @ 3 Weights
    • MAX Reps
    • 3:00 Rest between sets

I did 15-13-12 with 110, 15-14–15 with 90, and 22-20-20 with 70 pounds. Decided to increase 15# per set over the last time and ended up with 905 more total pounds lifted. 💪

6 Sets

  • 12 Double DB French Press
  • 1:00 Rest

I was smoked, but wanted to see if I could jump up to the 25s. I barely made it through two sets and then used 20s for the last four sets.

FIN!

We really liked this program and it seemed to work well. We both put on size and got more comfortable with all the volume. Probably should have drank more protein shakes because it was so many reps, especially the Tuesday workouts. I think we’re going to start an arm program next.

About an hour after the workout we went for a 2.62 mile walk in about 45 minutes.

Week 7 of Chest

Mowed the lawn yesterday but didn’t workout since I’d done 4 days in a row already. Got a lot of stuff done at B’s house this morning before it got too hot and was out in the garage by 12:30 for our workout. Will be the hottest day of the summer I think and with humidity will feel over 100° this afternoon.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×165
    • 3×185
    • 2×205

Chest

Final week of the 7 week program!

MAX Bench Press (225#)

Got through 8 reps and the positions weren’t feeling great so I stopped before I pushed it too far.

MAX Perfect Push-ups

I had done 32 on the 7th and managed 36 today.

3 Sets

  • 8 Seated DB Shoulder Press (elbows out, 60#)

Really wasn’t sure about this so I had written down 6-8 reps. It wasn’t easy, but I got all three sets.

100 DB Bench Press (30#)

I went 6×15 and 10 to finish in 2:23 On July 31st. Today I went for it starting with 20s. Did 3×20, 2×15, 10 for a 17 second PR in 2:06.

Conditioning

4 Rounds

  • 2:00 TrueForm Run
  • 1:00 Rest
  • 2:00 BikeErg
  • 1:00 Rest

Nice easy sweat session I did 0.32, 0.35, 0.38, 0.41 km on the run and 977, 1,007, 1,018, 1,025 meters on the bike.

Still Struggle with Hand Release

Another brutally hot and humid day. My back was much better through the night and it was tons easier to stand up out of bed this morning.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×165
    • 2×180

MAX Bench Press (200#)

One better than Saturday with 16 reps.

100 HR Push-ups

We decided to switch it up for the final two weeks and try hand releases. I’ve never been good at this and can’t beat the time I set way back in 2013. Today was not the day either. I did threes through 54 and then had to go to doubles. It took me 6:03! Probably halfway through or more I realized that putting my arms above my head to rest at the bottom was probably a bad idea. I need to rest with arms down to sides.

Incline Bench Press

  • 3 Sets @ 3 Weights
    • MAX Reps
  • 3:00 Rest between sets

12-11-11 @ 135#
16-15-15 @ 115#
20-20-21 @ 95#

I don’t really like the feeling of incline on my shoulders.

6 Sets

  • 12 EZ Bar Skull Crushers (56#)
  • 1:00 Rest

Tweaked Back

I walked 18 holes on the golf course Friday in the heat and humidity. Took a lot out of me for the rest of the day.

Warm-ups

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×160
    • 2×180
  • 5 Deadlifts (45#)
  • Power Cleans
    • 4×45
    • 5×95
    • 5×135

Chest

MAX Bench Press (200#)

Got 15, which I’m pretty happy with.

MAX Decline Push-ups (12”)

Busted out 50 to beat the previous 40.

3 Sets

  • 10 Seated DB Shoulder Press (elbows out, 50#)

75 DB Bench Press (40#)

Went 5×10, 8-7-5-5 to finish in 2:26 and beat the 2:48 from 4 weeks ago when I did 5×10 and 5×5.

Weightlifting

E2M – 7 Sets

  • 6 Power Cleans
    • 3@155
    • 3@165
    • 1@175

Was feeling pretty good so did a couple of increases.

Conditioning & Midline

2 Rounds

  • 400m Run
  • 50 Bicycles
  • 40 Hollow Flutter Kicks
  • 30 Side Crunches
  • 20 Leg Lifts
  • 10 Hollow Rocks

Heading out for the first run my back did not feel good and it didn’t get better with the movements. Took me 9:42.

Mowed the lawn and did a bunch of work on Brandi’s house. My back is not happy.

All Chest PRs

Yesterday I walked 18 yesterday and mowed B’s lawn in the evening.

Warm-up

  • 20 PVC Passes
  • 10 PVC Shrugs
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×160

Chest

MAX Bench Press (180/85#)

I was able to do 23 today to beat the 18 reps from the early Friday session.

100 Push-ups

All threes wasn’t great for me last week so I planned to go back to all fives with limited rests. I was struggling as I got to 70 so I changed to threes the rest of the way. It ended up being 14×5 and 10×3 to finish in 3:21, which is an 18 second PR and 1:27 better than week one! Brandi hit a huge PR by 1:04 by doing threes, which is over two minutes better than week one.

Bench Press

  • 3 Sets @ 3 Weights
  • MAX Reps
  • 3:00 Rest between sets

I figured increasing 20 pounds on each weight, compared to week one would be a good test. I got 16-14-12 with 175#, 20-17-17 with 145#, and 24-22-23 with 120#. That comes out to 2,980 more total pounds than week one with 155-125-100!

6 Sets

  • 12 Triceps Pushdowns (bar, 60#)
  • 1:00 Rest

Went up six pounds over what I used in week two.

Turnip Rock

Up early and out in the garage by 7:30.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×160

MAX Bench Press (180/85#)

Felt like I wasn’t awake and ready yet. Got 18 reps and will look to smoke that on Tuesday.

MAX Push-ups

Got 35 the first week of the program and 45 today.

3 Sets

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

So much better than week 1 with 40#.

50 DB Bench Press (50/25#)

Last time I was done in 2:26 by going 15-10-10-8-7. The first 10 felt so easy and I was tempted to go for more, but I stuck to my plan and did 5×10 to finish in 1:54.

Headed to Port Austin and kayaked out to Turnip Rock, which was over 6 miles round trip in about two hours and 20 minutes.

Max Seated Presses

Walked 18 yesterday. I’m sore as fuck from the plyo lunges, yet somehow I’ve on a seven day green recovery streak in WHOOP.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 10×95
    • 6×120
    • 4×140

Chest

MAX Bench Press (160/80#)

I got 30 today, which is four more than Saturday.

100 Push-ups

Figured I’d try a different strategy today so I did four and then quick threes. It didn’t work out. I finished in 3:46, which is seven seconds slower than all 5s last week, probably due to it being so many more sets to get through.

Seated Shoulder Press

  • 3 Sets @ 3 Weights
  • MAX Reps
  • 3:00 Rest between sets
  • 16-15-12 @ 95#
  • 18-16-16 @ 75#
  • 22-25-25 @ 55#

I think I messed up the rest period before that 8th set and took an extra minute, which would explain how I got better after that. I was fading after every other set throughout. This is not really very fun with the shoulder press though.

6 Sets

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

Mowed both lawns after dinner.

Starting Chest Week 4

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 10×95
    • 6×120
    • 4×140

Chest

MAX Bench Press (160/80#)

Felt good and got 26 reps.

MAX Perfect Push-ups

I don’t think I’ve ever used something like these, but B brought them over, so might as well try. I didn’t rotate them much, but it is several inches deeper. I got 32 reps

3 Sets

  • 14 Seated DB Shoulder Press (elbows out, 40#)

These felt much better than the 12×40 I was doing in the first week.

40 DB Bench Press (60/30#)

My game plan was all fives and I stuck too it, though the last two sets were hard! Finished in 2:06.

Conditioning

2 Rounds

  • 700m Run
  • 30 Single Arm DB Thruster (25#)

Did 15 unbroken on each arm. Finished in 9:29.

Breaking Bench

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 10×95
    • 5×120
  • Decline Bench Press
    • 5×65
    • 5×80

Chest

MAX Bench Press (140#)

Managed three more than Saturday for 36 reps.

100 Push-ups

I was able to go all fives for a big improvement over last week’s 4:16. Took me 3:39 today.

Decline Bench Press

3 Sets

  • MAX Decline Bench Press (175#)
  • 3:00 Rest

I did 15-15-10. On the first set I hit the j-cups like three times, so had to move the bench further away after that. Then on the final set, the bench kind of broke for declines. That was the end of that! Too bad because we really liked the decline, with the different feel.

Bench Press

  • 3 Sets
    • MAX Bench Press (145#)
    • 3:00 Rest
  • 3 Sets
    • MAX Bench Press (125#)
    • 3:00 Rest

I got 14 each time with 145 and 20 each time with 125. The first few reps my body kept trying to go through the decline range of motion. Very weird!!

6 Sets

  • 12 EZ Bar Skull Crushers (51#)
  • 1:00 Rest