8-10-10-12 last time where we helped each other change the adjustable set of dumbbells. Even less rest today with the new rack of DBs. I did 10-8-8-12 for the drop sets. Horrible!!
12 OH Crunches (50# DBs, pause)
12/12 Side Plank Cable Rows (25#)
12 Parallette Shoot Throughs (ankle weights)
100m Farmer Carry (80# + 8# handle)
Only wore the ankle weights for the shoot throughs today. I had them stripped down to 3# each to start and loaded back up to 5# each for the last two sets. Was able to do the Farmer Carry unbroken each time, but those get nasty so heavy. I really like the handles I bought from Titan Fitness.
Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.
25:00 BikeErg (12,750m)
20 PVC Passes
The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.
MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.
8 Strict Chin-ups
Why are these so hard?
10 Lat Pulldowns (105-105-110-115#)
Switching things up and going heavy for a few weeks.
10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)
10 Seated Cable Rows (double handles, 90#)
5 Set Drop Set
8 DB Incline Back Fly (45# DBs)
4 Max rep Drop Sets (40-35-30-25#)
I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.
Made the last minute decision to golf yesterday morning because the weather forecast showed rain for today. Last night I had to mow the damn lawn again. When I got in bed last night I felt my back a bit and then each time I got up to use the bathroom; like a very minor tweak. After properly waking up and moving around it hasn’t bothered me throughout the day though. Out in the garage at 4pm.
5:00 Airdyne (99 cal, 2.51 km)
5 Wide Grip Bench Press (45#)
5 Bench Press (45#)
5 Close Grip Bench Press (45#)
Strength / Accessory
10 Wide Grip Bench Press
10 Bench Press
10 Close Grip Bench Press
I used 95-105-115# and it made me feel so weak. Haha!!
12 Underhand DB Bench (45#)
24 Single Arm Underhand DB Fly (20#, standing, alternating)
I hit back on the monitor going in to round two and it took forever to save, so didn’t start up right away, but I assume I was pretty close to my other rounds, which were both 20 calories. Went 5-4 on the handstand push-ups each round. Got 20 toes-to-bars each time, but with a different strategy each round, doing 10-10, 10-5-5, and 4×5. I did not wear grips today. Had some extra rest time on the carry, but that got shorter each round.
Yesterday I was feeling better with regards to the cold. My back did not feel very good though. Probably did too much too soon this week. Glad it was time for a rest day. My triceps started to feel a little sore last night. Still took cold meds this morning and I was thinking it would be the last of it, but I was hacking up a lung at the gym and sound all stuffed up. Not feeling any improvement in my back or with the strained calves. Went to open gym at 10.
5:00 Echo Bike
Did 52 calories.
30s Echo Bike
20s Wall Sit
My calories were 17-17-16-15-16-15. As nasty as I expected it to be.
20 Shoulder Taps (facing wall, tap across)
5 Strict HSPU (facing wall)
100′ Farmer Carry (53# KBs)
We don’t have our big mats at the gym, so I cart-wheeled up for my shoulder taps and then side shuffled over and up on some plates with an AbMat for the handstand push-ups. Might have been the first time I’ve done those facing the wall and it’s a lot different. Good to work on them fatigued after the taps like that. This work ended up being a lot harder than I expected.
10s RKC Plank
Worked on handstand walks and I’m making some solid progress already. Got out to 15 and 20 feet. I’m starting to feel things and be able to make changes in the middle of a walk.
Can still feel that back tweak there. Was out in the garage before lunch.
Engine Builder – Interval
I was really struggling to figure out a goal pace for this. In the last two months I have plenty of different samples, but the work:rest ratios are all a bit different. Going in I was set on 1:50/500m, but was doing 1:49 in the first interval so I stuck with it. Could have gone faster. My meters were 413-413-413-414-413-414-414-413, so another consistent one.
Went to the gym at 4pm.
10 RDL (45#)
30 Jump Ropes
Dumbbell Curl – 21s (30-25-25#)
10 GHR (red band)
1:00/1:00 Single Leg Stand (62# KB)
I did this instead of 5×5 deadlifts. First 2 sets I was holding the KB in the wrong hand and it was an awkward stance. In addition to the red band, I’m pushing off the pads a bit with my hands so I don’t put stress on my back.
5 Box Jumps (36″)
50’ Farmer Carry (53# KBs)
I think I got 2 sets of dubs unbroken and missed 3x in one of the sets! Scaled 8 muscle-ups down to the 8+8 and was able to do each movement unbroken, wearing grips. The bar I was using was a tad too low for me, so I actually had to spread my legs in my kip which felt really weird. Instead of doing 5 muscle cleans (155#) I figured the high box jumps would still get me working on leg drive and hip extension. Cruised through this one in 12:55.
Walked 18 holes yesterday. Was getting sore, but I’m not sure if it was from the back squats on Saturday or the Sunday workout. Shoulders and lats are tight, my back is weird, and feeling my hamstrings. Went to the 4pm class.
20 Hand Release Push-ups
15 Good Mornings (PVC)
10 Fat Bar Strict Pull-ups
Wasn’t even sure I’d go to class today for deadlifts when I woke up this morning. My back turned out to be fine though. Looked at the chart and I had done 3×325 a few weeks ago, so I worked backwards from the estimated 1RM for that and got to 265 for today’s recommended 75%. Just think… it would be 385 if I went off my all-time max. I can’t even remember the last time I pulled that for a single.
Warmed up my bench press with 10×45#, 5×95, 5×135, and 5×165 in between some of my last sets of deadlifts since everyone else sped through and I used up the full 25 minutes. We had plenty of time.
10:00 EMOM (alt)
5 Bench Press (185#)
10 Strict Pull-ups
Really had no idea what to use for the bench press, but the 165 warm-up felt pretty good, so I added tens on the bar. The last 2 sets of these benches were tough but I did every round unbroken. The pull-ups disappeared quick! I did 4-3-3 for the first 2 rounds, then maybe 4-3-1-1-1, I don’t remember round 4 (4 and singles?), and all singles in round 5. Was breathing hard and soaked with sweat!
Active Life – Bulletproof Shoulders 17
Since I was already warm and due to time, I skipped the warm-up, which would have been…
10/10 Single Arm RKB Swing
10/10 Single Arm Suitcase Deadlift
Then the workout was supposed to be a two arm Farmer Carry using what I had established for a 1RM 100m single arm carry. The heaviest kettlebell we have at the gym is a 40kg though, so I never really got to max out.
90m Farmer Carry (32kg + 40kg)
Nerve Flossing – 10 palms down and palms up
Went 45 meters down, put the KBs down and turned around, which ended up swapping arms for the offset bells, then 45 meters back. Wasn’t as hard as I expected it to be.
Out in the garage around 11. Had to fix one of the adjustable dumbbells first, which got bent when it tipped over last week.
Active Life – Bulletproof Shoulders 14
15:00 for quality
10 Pass Throughs
30s Double DB Overhead Hold (35# DBs)
60m Farmer Carry (53/50# KBs)
10 Push-up T
Got through 5 rounds. I thought I was going light for the overhead hold, but those were tough.
My back felt weird in the 135 or 165 set and I got a little worried. Things loosened up and I concentrated on my positions. Those last sets felt heavy. What a difference 2 years makes. It’ll come back though if I keep slowly increasing the weight and/or reps each squat session.
I was squatting off the jerk blocks again. Not ideal. Last Sunday I did a bunch of work compressing the gym stuff and cutting down on reserved floor space to prep for parking two vehicles in the garage. Need to get that new rack up.
2.09 Mile Run
Feeling better with my running. Took 19:34. Still a long way to go.
Finishing up lunch and then I’ll mow the lawn before spending more time reorganizing the garage.
With the way my back was feeling this weekend and then an uncomfortable feeling with the final heavy thruster yesterday, when I saw back squat singles programmed today I was going to stay home and do something in the garage. Changed my mind because I could sub something in during class. Went to 4pm.
1:00/1:00 Twisted Cross
1:00/1:00 Banded Lat Stretch
20 Air Squats
Active Life – Bulletproof Shoulders 4
5/5/5 PVC Passes (standing, squat, prone on chest)
30s Overhead Hold (35# KBs)
60m Farmer Carry (35# KBs)
2 Sets (each arm)
100m Single Arm Farmer Carry
~ 1:00 Rest
The idea being to set a MAX carry. I used the 28kg KB and then the 40kg, which was tough. Probably not the greatest to tax my grip right before a bunch of pull-ups.
30 cal Assault Bike
14 C2B Pull-ups
Oddly programmed workout with the way the rest was programmed and all the stuff that had to be done in class (we didn’t even have time for the handstand hold cash out). It said to pair up in a team of 3 to share a machine, so basically your rest would be less than twice as long as it would take to get through your work on the machine. We paired up with one other person for less than 1x rest. That Assault Bike is no fucking joke. My legs were burning up already in the first round. I averaged about 2:00 on the bike each round and if I had to estimate, got about 1:30 of rest once I finished my C2B. I think I did my C2B like so:
The first round was a bit of an anomaly and I’d be lying if I said I wasn’t worried for the rest of the workout as I finished those 6 singles. I may have actually done a double and then 4 singles, but can’t remember for sure. I think I forgot how to use my kip to drive up to the bar since it had been 4+ months since doing any C2B pull-ups. I felt much better on the bar from the second round forward. I stuck to a regular kip since I’m not ready to subject my shoulder to the butterfly yet. A 20 minute clock ran out just after I got off the bike for the last time, but I finished my last round, so total time was around 21 minutes.
Weird workout, but I was able to get in a solid 10 minutes of work on the Assault Bike (probably more time than I’ve been on it total in my life) and I did 70 chest-to-bar pull-ups.
Yesterday I walked 18 holes on the golf course and was still pretty sore. Guess what… still sore today! It can’t all be from Sunday, so there must have been some compounding soreness from the Tuesday workout. Quads should feel normal tomorrow. Went to the 4pm class.
Active Life – Shoulder Flexion 12
5/5 Thoracic Rotation
10 Evil Wheels
Skipped around again, so I just have the 11th one to finish up. I’ve already done the test and pass so I’ll move on to the Shoulder Abduction corrective action program next.
15 Shoulder Rolls (PVC)
30s Handstand Hold
Split Jerk: 2-2-2-2-2 @ 70-80%
Really happy with that! The range based on my old 300# split jerk (almost 2 years ago) was 210-240, so I was right in the ballpark. Everything from a rack too, which is a lot harder than on blocks. Didn’t use a belt.
20-16-12-8-4 Ring Rows
80m Farmer Carry (32 & 28kg KBs)
Would have loved to try the 10-8-6-4-2 muscle-ups, though it would have taken me a long time to get through on the rings. I split up the ring rows to 4×5, 4×4, 3×4, 2×4, and 4. Quickly put down the kettlebells at 40m so I could turn around and swap hands since I was doing an uneven carry. Finished in 7:25.
After recovering a bit I did some dead hanging and then 3 sets of 10 kip swings (bar taps), which I haven’t done in some time. Shoulder is feeling better, but still something there when I get through the bar. I should get out my Crossover Symmetry bands too.