I was flipping through an issue of TRAIN this week and saw some chest work so we’re going to try it out.
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.
Supposed to vary the feet and hands each time we do this, but we stuck to standard this week and I got 35.
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.
My back is feeling much better. In the garage just after 11am.
E80S – 10 Rounds
Was taking me 21-22 seconds. Much harder than I expected.
Chest & Midline
I warmed up with 10+10 @ 20 pounds.
E2M – 3 Rounds (alt)
10 Chest Fly + 20 DB Bench Press
30 alt Side Crunches + 30 Reverse Crunches (ankle weights)
This was alternating every two minutes between the two supersets. I kept to one set of dumbbells for the bench press and double the reps because Brandi was handing the me weights after I laid down on the bench so I didn’t tweak my back getting down in to position. The really high reps was tough!
Hopefully I’ll be able to mow the lawn later, but it’s raining again now.
I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.
Plank Knee to Elbow
Side Plank Pulse
Side Plank Pulse
Big Hollow Flutter Kick (single leg raises)
Oblique Heel Touch
Lying Leg Lift (w/o hip raise)
Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.
Then is was back to my living room project until almost 9pm.
Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!
40 OH Hollow Flutter Kicks (20# KB)
30 Reverse Crunch
20 Russian Twists (45# plate)
10 PVC Sit-ups
This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.
Wasn’t great on my shoulder so I switched to close grip.
10 DB Bench Press (60# DBs)
10 DB Fly (35# DBs)
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.
12 Overhead Cable Tricep Extensions (rope, 49#)
12 DB Pull Over (50-60-60-60#)
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.
At 4pm, not too long after getting back from a day+ trip to my brothers to help him with electrical work.
Warm-up / Conditioning
I think I pulled around 1:55 on the rower and 2:08 on the SkiErg.
Handstand Balance Breakthrough
Kick-ups (goal: land soft on wall and come down)
2×5 (bad leg)
2×5 (good leg)
1:00 45° hollow hold
45s 45° hollow hold
1:00 Wall-facing HS Hold
2×5 Kick-ups (w/ finding balance)
I’m using the four week program we did as a base to create another four weeks as phase two. Stepping things up and adding in things I’ve found from other handstanders.
We were both extremely surprised how kick-ups went on our bad legs. We’re really getting the feel for how much power is needed to get up to vertical.
Back & Chest
8/8 Landmine Single Arm Floor Press (45 + 50#)
8/8 Kroc Row (70#)
10 Weighted Ring Dips (25#)
10 Close Grip Chin-ups
8 Dumbbell Fly (40# DBs)
8 Lat Pulldowns (126#)
DB Bench Press
In the style of doing drop sets, but with prescribed rep counts for every set. Do the 12, pick up the next dumbbells, and right in to the next set until all sets are completed. I make a smart move skipping over the 45s. When I picked up the 40s they felt really light though and I busted out my reps. As I got towards the end of the 35s and through the finish it was a burn though.