Curl – Page 4 – Nick Momrik's Fitness Logs

Enough Decline?

Don’t seem to be feeling any effects from the long rowing session yesterday. In the garage before 1pm.

Warm-up

Crossover Symmetry Activation
Bar Hangs

OHS (55X1 Tempo)

2×45#
2×75#
2×95#
2×115#
2×135#
2×150#
2×165#
2×175#

Still able to make a 10# jump this week. My fingers really dig into my palms after holding the bar overhead that long, especially with the heavier weights. Close grip felt better today, probably from the hanging I did to warm-up. Wasn’t even close to my snatch grip width on the final set, so my mobility must be improving.

Accessory

5 Sets

12 Curls (Fat Gripz, 55#)
6/6 Single Leg RDL (135#)
15 Decline DB Bench Press (50#)
12 Back Extensions

After the fat curls it started to get hard to hold the bar through the Romanian deadlifts. I think it’s time to switch from the declined dumbbell bench press to something more challenging, especially after 4 weeks. Maybe I’ll go to inclines.

Fat Curls

Legs are a little weak and traps are sore for sure. Headed to the garage around 5pm.

Warm-up

5:00 Ski Erg – 1,004 meters

Overhead Squats: 5-5-X-1 Tempo

2×45#
2×75#
2×95#
2×115#
2×135#
2×145#
2×155#
2×165#

Decided to switch up the reps and tempo this week since it was pretty rough with 155# for a triple at 33X3 last week. Started in with the grip again. Very rough with 45 and 75 in close near jerk grip. Can’t get the bar back in that position. Gets so much easier by the 4th set. Not fully out to the collars again with the last set. Didn’t kill my wrists either.

Accessory

5 Sets

12 Fat Gripz Barbell Curls (45-45-45-45-55#)
15 Weighted GHD Sit-ups (15# Slam Ball)

I don’t think I’ve use these blue babies since I bought them. Might as well try to give these curls a boost since I feel so weak with them. My upper abs were sore for days after the weighted GHDs last weeks so keep up with them but switched up the stimulus a bit with more reps at a lighter weight.

Done in less than an hour and didn’t rush through anything.

Push It

In bed early. Not a fan of this heat wave. Bring back the 70s. Made it to the 9am class.

Warm-up

Bottom Squat Hold
2×10 Reverse Hypers (210#)
10 Air Squats
10 Good Mornings (45#)
5 Burpees
Deadlift
- 6×155#
- 5×205#
- 6×245#

Strength-ish

12:00 EMOM (alternating)

6 Deadlifts
6 Burpees

I went 275# for the first 3 sets, 295# for 2 sets, and 325# for the final. No belt. Felt good.

Accessory

4 Sets

8/8 Kroc Rows (70#)
8 Barbell Curls (75#)

Little heavy for the curls, but tried hard not to cheat the reps. By this point I was nearly soaked with sweat already.

Conditioning

3:00 AMRAP
- 8 Thrusters (95#)
- 8 Push-ups
2:00 Rest
5:00 AMRAP
- 8 Wall Balls (20#, 10′ target)
- 8 OH Lunges (45# plate)

Push, push, and more push! I couldn’t do push-ups after the thrusters. Struggle-bus through 3 rounds plus 12 reps. Arms didn’t want to work going into those first wall balls. Lunges were in done in place. Got through 5 rounds plus 6 reps.

Ruck Funning

Nice relaxing morning before hitting the gym.

Warm-up

3 Sets
- 10 Reverse Hypers (140#)
- 1:00 Air Dyne
Bottom Squat Hold
Cleans
- 5×45#
- 3×95#
- 2×135#
- 2×165#

Conditioning

800m Run
5 Squat Cleans (205#)
600m Run
10 Squat Cleans (155#)
400m Run
15 Squat Cleans (135#)
200m Run
20 Squat Cleans (95#)

Felt fine on the 800 but the rest of the runs were slow once my heart rate jacked up after those first 5 cleans. I just can’t seem to get my breathing under control and push the pace. I had no problems on the barbell, able to do pretty quick singles through the first 3 bars. The sets of 10 and 15 were a bit of a grind and burned the legs. With 95# I went 5-5-6-4 touch-n-go to finish at 19:02. Walked a 200 to recover.

Accessory

24:00 EMOM (alternating movements)

30s L-sit
8/8 Single Leg RDL (53-53-60-60-70-70# KB)
3 Wall Walks
10 Barbell Curls (45#)

Harder than expected. I had a good sweat going throughout. I broke up the 4th and 5th L-sits into 2 sets.

Quick recovery and hit up the Adventure Park in the afternoon. Use that fitness!

That Pump

Woke up even later this morning, but got moving and didn’t need a shower, so made it for the 9am.

Warm-up

2×10 Reverse Hypers (210#)
Bottom Squat Hold
Front Squat
- 10×45#
- 5×135#
- 3×205#

Strength

12:00 EMOM alternating

3 Front Squats (225#)
10 OH Walking Lunges (55#)

My squat feels week after backing off recently.

Accessory

5 Sets

10/10 Kroc Rows (70#)
10 Barbell Curls (45#)

Wow, bicep pump!

Conditioning

8:00 AMRAP

5 HSPU
8 T2B
30 DU

Missed one set of dubs at 27 and one at 29. Everything else unbroken on every movement. Finished 5 rounds plus 5, 8, and 8.

Building the Body

Was nice to have a rest day yesterday. I got a massage that made me exhausted the rest of the day. I did manage to get in 5 bottom squats holds of 6:00 for my half hour on the day even though I debated resting from them too. Excited to finish out week 1 of Smolov programming.

Out in the garage just after 10 and started with CS Activation.

Warm-up

3 Rounds

50 DU
1:00 Squat Hold

Back Squats

10×45#
5×135#
5×205#
3×235#
3×265#
10x3x290#

I rested about 2:30 between the 10 sets and it wasn’t really that bad. I was expecting much worse. Did a 5:00 squat hold right after. Up 10# for the next week of Smolov lifts.

Time for some bodybuilding!!

7 Rounds
* Keep moving, no real rest

10 Incline DB Bench Press (20-25-30-35-40-45-50)
8/8 Kroc Rows (3×53# KB, 4×70# KB)

4 Rounds

10 Incline Flyes (15-15-20-25)
10 Band Pulldowns (like pull-up motion, green, kneeling)
Rest 1:00

4 Rounds

12 Skull Crushers (45#)
12 Barbell Curls (45#)
Rest 1:00

3 Rounds

MAX Ring Dips (Strict, then kipping)
MAX C2D Push-ups
MAX Speed Band Curls (red)
2:00 Squat Hold

I haven’t felt an arm pump like that in ages.

On My Own

Not feeling the hip flexors as much today. The usual 9am, except not very usual today because I couldn’t do anything that was programmed for the day, so I completely did my own thing all hour.

Warm-up

2 Rounds

OH Stretching
15 HR Push-ups
Arm Circles
Wall Shoulder Stretch

Mobility

2x Each Arm

1:15 KB Shoulder Impingement Mobility (35# KB)

I was shaking after 30 seconds of the hold! My shoulders are so weak from not being worked. Here’s the Mobility WOD video I got this from.

Strength

5×10 Barbell Curls (45#)

Conditioning

30-25-20-15-10-5

Row for Calories
Burpees

Took me 13:35. Never stopped during burpees and tried to keep at least a 1,200 cal/hr pace on the rower.

Midline

8 Tabata Rounds (alternating between)

Hollow Rocks
Arch Rocks

Skill

8 Tabata Rounds

Double Unders

No rounds unbroken and too many misses. Managed 220 total dubs though, which makes 820 for the week.

Test Wednesday

Third day of test week. I went to the 5pm for a change today to workout with Brent and a different crew.

Warm-up

Air Squats
Star Jumps
Arm Circles
Zombie Kicks

1RM Front Squat

10×45#
5×135#
3×185#
2×225#
1×265#
1×285#
1×305#
Fx320#

Damn! Wish I had done 315#. Got stuck not far above parallel and had to dump it. 305# was no problem.

MAX 45# Barbell Curls in 1:30

It was ring dips, but all of other stuff from this week has aggravated the shoulder a bit. Managed to get either 36 or 39, so I guess I’ll say 36.

MAX V-ups in 2:00

We were also supposed to start with a max effort set. I did 27 to start and 50 total. Hips just shot by the end. Couldn’t even lift my legs.

1,000m Row

I rowed 3:25.3 in February, so was shooting for close to 3:20. My goal was to keep my pace at 1:40-1:42 until the last 100-150m and then give it everything left. I managed to hold that until I got inside 400m to go and then it was a battle. Ended up with a 3:21.7, so almost a 4 second PR. We were absolutely destroyed after that.

Short Week

In to Survival at 10am. A few folks were there for a bit working on things, but had about 90 minutes to myself. Will be heading north on Wednesday for a few days, so short week of training.

Warm-up

3:00 Air Dyne
45# Snatch Positions

Snatch Work

95# Position work & some snatches
115# Position work & some snatches
5 x 2 @ 135#

Strength

RDLs

5 @ 135#
5 @ 185#
3 x 5 @ 205#
5 @ 225#

Used a rack and straps.

Barbell Curls

5 @ 75#
4 x 5 @ 85#

So weak!

Front Squats

20 @ 45#
5 @ 95#
5 @ 115#

1 1/2 Front Squats

Did a wave type of format…

135-155-185
155-185-205
185-205-225
205-225-235
225-245-255

First time doing those. Different.

Front Squats

3 x 5 @ 185#

Conditioning

Tabata Row

Curls for Girls

Got a massage yesterday and rested. Wasn’t feeling that great early in the week so figured I’d take a step back.

Went in around 11am today and did some stuff with Matt.

Warm-up

2:00 Air Dyne

OLY

3 Position Halting Clean Deadlifts

3 @ 105#
3 @ 115#
3 @ 125#

Barbell Complex

2 Hang Power Cleans
2 Front Squats
2 Push Jerks

Originally was going to do 5 sets, but added two more: 135-145-155-165-175-185-195 Worked up a good sweat.

Strength

Did a quick set of 5 front squats with 225# since the legs got pretty warmed up with the complex.

A) Front squat: 4 x 4 @ 255-255-245-245, 1 x 15 @ 155, immediately to
B) 4 x 6 jumping back squat with bar (45#) from ATG, rest as needed

How this works is you do a set of front squats and then immediately do the jumping back squats. Since there are 5 different sets of front squats, you start and end with them. I rested about 2:30 before starting the next set of front squats.

EMOM 14:00

Odds: 12 DB Bench Press (45# DBs)
Evens: 10 Barbell Curls (45#)

My biceps are weak!

After a few hours I headed out to the garage.

Conditioning

5 Rounds NFT, but keep moving

1:00 Air Dyne (AD2)
10 GHD Sit-ups

Racked up 234 calories on the AD.