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.

Feeling 21.2

My shoulders and back (lower and upper) are really tight this morning. Out in the garage at 11.

Chest

  • 10 Incline Bench Press (45#)
  • 4 Sets
    • 8 Incline Bench Press (95-105-115-125#)
    • 12 DB Pullover (50#)

3 Sets

  • 15 Incline DB Bench Press (40#)
  • 12 Incline DB Fly (20#)
  • 10 Incline Plate Presses (35#)

Conditioning

30:00 AMRAP – Partner

  • 4x 3/2 Strict Pull-ups
  • 12 Seated Leg Lifts over DB
  • 12 OH Crunch (55# plate)
  • 2×10 Lunges / DB RDLs
  • 2x 8/5 cal BikeErg (standing)

This was a good sweater and those pull-ups were hard. The way this worked was B and I alternated between me doing 3 pull-ups and her doing 2 until we each went twice. Then we each did 12 leg lifts and 12 crunches. I did 10 lunges and she did 10 RDLs, twice. Then we each got on the bike twice doing 8/5 calories respectively. It was a really good variation.

No Ring Support

My back was tight getting out of bed this morning, my legs are feeling yesterday for sure, and my shoulder is shit. I hit 100% of my sleep need though! Out in the garage at 3:30.

Warm-up

  • 3:00 SkiErg (695m)
  • Crossover Symmetry Activation

Chest & Triceps

Incline Bench Press

  • 10×45#
  • 10×75
  • 15×95
  • 12×115
  • 10×125
  • 8×135

3 Sets

  • 15 Incline DB Bench Press (45# DBs)
  • 12 Incline Fly (25# DBs)
  • 10 Incline Plate Press (35#)

I’m so glad I didn’t grab the 50s! With heating up the garage, a lot of the equipment gets condensation, so those plate presses got sketchy.

3 Sets

  • 12 DB Pull Over (50-60-60#)

Couldn’t even support myself on the rings so super setting with MAX Strict Ring Dips was a no go. ☹️

3 Sets

  • 12 Tricep Pulldown (rope, 60-65-65#)
  • 12 EZ Bar Skull Crusher (56-61-66#)

Conditioning

E3M – 4 Rounds

  • 500m Row

I fucked up trying to coast in way too early on the last two rounds. Otherwise I think I would have had negative splits. Live and learn. My times were 1:35.0, 1:34.7, 1:35.5, and 1:35.0.

I planned to do Crossover Symmetry Recovery, but I was wiped out after those rows.

Hiya 2021

I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.

Warm-up

  • 5:00 TrueForm Run (0.8 km)
  • Crossover Symmetry Activation

Chest & Triceps

4 Sets

  • 10/10 Landmine Floor Press (65-70-75-77.5#)
  • 10 Supinated Tricep Pulldown (bar, 49-60-60-65#)

Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.

4 Sets

  • 10 Incline Bench Press (95-95-110-110#)
  • 10 Overhead Tricep Extension (rope, 49-49-54-54#)

The extensions weren’t great with my shoulder either, but the incline bench was fine.

4 Sets

  • 12 Incline Fly (25# DBs)
  • 12 French Press (50# DB)

Conditioning

3 Rounds

  • 10 Strict Chin-ups
  • 20 Squat Jumps
  • 10 DB Push Jerks (50# DBs)
  • 10 DB Box Step Overs (24″, 50# DBs)

I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.

Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.

AMRAP Pulldowns

Solo session at 5pm.

Warm-up

  • 3:00 BikeErg (1,554m)
  • 2 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (30#)
  • 8 DB Bench Press (60#)

4 Sets

  • 12 Incline Bench Press (95-105-110-115#)
  • 12/12 One Arm Pull Down (rope, 27#)

4 Sets

  • 10 Plate Press (25-35-45-45#)
  • 10/10 Tricep Kickbacks (20#)

5:00 AMRAP

  • Tricep Pulldowns (rope, 38#)

Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

I did 45-24-20, which is 7 more total reps than on Nov 20.

Conditioning

8 Rounds

  • 20s Plyo Lunges (25# DBs)
  • 20s Rest

Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.

Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

  • 3:00 SkiErg (678m)
  • 3 Sets
    • 12 DB Combo Shoulder Raises (front + lateral, 8#)
    • 4 Wide Push-ups
    • 4 Push-ups
    • 4 Diamond Push-ups
    • 10 PVC Passes
  • 4/4 Landmine Bench Press (45#)
  • 5 Russian KBS (53#)

Chest & Triceps

4 Sets

  • 10/10 Landmine Bench Press (65-70-75-80#)
  • 10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

  • 10 Incline Bench Press (45-95-105-115-120#)
  • 10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

  • 12 Incline Flys (25# DBs)
  • 12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

  • MAX Wide Push-ups
  • 1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

  • 30 Double Unders
  • 15 Air Squats
  • 10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

Stay Safe

Wow has life changed dramatically in the United States in just a few days and it’s going to change even more in the next week.

I seem to be adjusting to the time change. Yesterday was a rest day and I had PT at 8:30. My pain has been gone, I’m moving well, and I have a ton of exercises to do now, so they did a re-eval. I was much better in all of the tests and my hip range of motion in one of them was around double. I graduated! Glad I finally decided to the Dr and then get PT. I was very impressed and now will continue doing my exercises for the foreseeable future to hopefully fix this issue. I walked 20 minutes on the treadmill in the afternoon for 1.33 miles and did 2×5 on the steamboats. In the evening I did 8-6-4 of the McGill Big 3.

Today I got out in the garage around 4pm. I’ll probably will be avoiding the gym for a long time and I suspect it won’t be allowed to stay open by the end of next week anyway.

Warm-up

  • 5:00 Airdyne (2.58 km – 105 cals)
  • Monster Walks (Hip Circle)
  • 2×15 Steamboats (blue band)
  • 3 Sets
    • 10 Scap Pull-ups
    • 15 Air Squats
  • Incline Bench Press
    • 10×45
    • 5×75
    • 5×95
    • 5×115

Strength

5 Sets

  • 5 Incline Bench Press (135#)
  • 15 Lateral Raises (8#)

Inclines were hard!! I figured I was going to go much heaver than where I ended up. It’s been a long time since I’ve done those.

Conditioning

4 Cycles

  • 3:00 AMRAP
    • 10 Box Jumps (24″)
    • 30 Shoulder Taps (back to wall)
    • MAX 5/5 Reverse Lunge Knee Drive
  • 1:30 Rest

I was looking for a new movement to hit the glutes and found these. The balance was much harder than I expected.

rev-lunge-knee-drive.gif

The box jumps felt good, but the shoulder taps were a real struggle. I was kicking up with my back to the wall, which was part of it, and then it took me a few rounds to get in the groove of shifting my weight from side to side properly. I did 48-53-58-56 on the lunges.

Then I did some of my PT exercises and decided to skip the McGill Big 3 today.

Storm the Garage

Out in the garage with the storm coming tonight. Started at 1:35pm with Crossover Symmetry Activation.

8 Rounds

  • 20s Parallette HS Hold
  • 40s Rest

A lot different feel to these. Probably could have done 30 seconds but being my first time I wasn’t sure how they would go.

10:00 EMOM (alt)

  • 20s False Grip Bar Hang
    • Wrists over fat pull-up bar
    • Holding Fat Gripz
    • Feet on ground to lighten the load
  • 12 Incline DB Bench Press (35#, low incline)

Starting out easy. Holding an L-sit with the wrists over the bar would be interesting to try once I can build up some strength in the false grip.

24-16-8

  • Weighted GHD Sit-ups (15#)
  • Dumbbell Snatches (50#)

Finished in 5:41.

50 Reps for time

  • Parallette Shoot Throughs

Not the type with a dip on one side and push-up on the other. I did extend my hips out in front on each rep though. Was not expecting these to take so long. Started with a set of 10, then some 5s before dropping to triples. Was done with 25 at 2:28 and thought about decreasing the count. Finished them all at 5:31.

Ended with Crossover Symmetry Plyo. All done at 2:31pm for sub-hour workout.

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

  • Banded pass-thrus
  • Bottom Squat Hold
  • Butt Kicks
  • 600m Run

Partner Chipper

30:00 AMRAP

  • 60 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 40 Ball Slams (25#)
  • 30 Burpees
  • 20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

  • ~75m
  • Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

  • 6/6 Single Leg RDL (145#)
  • 10 Incline DB Bench Press (45°, 40# DBs)
  • 8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

Time to Squat Heavy Again

Got to the gym at about 9am and knocked out 100 walking lunges to warm-up.

Back Squat

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×320#
  • 3×340#
  • 3×345# (PR match)

My first rep with 340 was ugly from not concentrating and it through off the entire set. Made me scared then. I was going to hit the same weight again, but added 5# at the last minute and glad I did. Felt better with more focus. Really wanted to hit 350 or 355 but today wasn’t that day. Felt good to be back under a heavy barbell!

Accessory

5 Super Sets

  • 12 Incline DB Bench Press (60° – 40# DBs each set)
  • 12 JM Press (45-55-60-65-70#)

Since there weren’t heavier dumbbells to increase to and I didn’t want to use kettlebells, I tried to be explosive on my incline reps. The JM presses actually felt pretty good today, even being second with that fatigue. Must be working. My bench sets sure seem to agree.

Snatch

  • 2x20kg
  • 2x40kg
  • 2x60kg
  • 2x70kg
  • 2x75kg
  • 2x80kg

Other than a rep with 60 being forward that I had to pull in, the lifts felt solid today. Don’t think I’ve done a double with that much before.

Conditioning

  • Partner A: Run 200m
  • Partner B: Work on 20 rounds of
    • 5 Burpees
    • 10 American KBS (53#)
    • 15 Air Squats

Paired up with Bryan and everyone did the work outside in the sun. We basically just did a round per run and paced it out that way. So essentially we each did 10 rounds. Finished in 21:50.

Played some half-court basketball and shot around for about 90 minutes.

Run Every Day

Didn’t feel like it at all, but laced up the shoes and ran a mile before the Belmont came on.