With rain in the forecast pretty much all day today I walked 18 holes yesterday and shot another good score. Should I be afraid I’m using it up so early or excited for how good the rest of season could be? My left calf/achilles is still bothering me. Out in the garage at 1:30.
- Monster Walks
- 10 Deadlifts (45#)
- 10 Deadlifts (95#)
- 5 Pull-ups
- 3 HSPU
- 10 Pull-ups
- 10 Deadlifts (135/95#)
- 10 Russian KBS (70/53#)
- 10 HSPU
I was thinking somewhere around six rounds would be good for this and I was pretty close. Kept everything unbroken and nearly got through seven, with 6+34. That was a lot of back work and I could feel the first deadlift rep each set when I wasn’t setup properly. So I went slow on the bar, making sure to be solid.
- 10 Incline DB Bench Press (45°)
- 10 Incline DB Bench Press (30°)
- 10 Incline DB Bench Press (15°)
- 10 DB Bench Press
- 3:00 Rest
Big 40 rep superset!! Had no idea what weight to use and I lowered a couple of times before starting. Ended up using 20-25-30-30 pounds and I’m pretty sure I wouldn’t have been able to make it through a set with 35 pounders!
- 10 Standing Snow Angels (8# DBs)
- 10 Banded Face Pull (red each arm)
I had planned to hit some push presses but my upper body was shot and my back was feeling that workout a bit, so I settled on these movements instead.
No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.
That’s my 3RM, which was set about 3 months ago.
Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though.
2.5 7.5# under my 3RM.
- 3 Sets
- 15/15 Pallof Press (CS Blue)
- 20 alt Incline DB Bench Press (50#)
- 3 Sets
- 3×10/10 Tricep Extensions (30#, single arm)
- 3×10 Landmine Twists (45# bar + 40#)
The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.
2 Minute Challenge
I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.
Busy day. Out in the garage in the evening.
Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.
- 3×20 alt Incline DB Bench Press (50#)
- 3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
- 3×10 Tricep Extensions (single arm, 30#)
- 3×10 Landmine Twists (45# bar + 35#)
Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.
- 30 cal Ski Erg
- 20 Goblet Squats (70#)
- 10 Target Burpees (ceiling – 14″)
Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.
Made it in for the 10am.
- Bottom Squat Hold
- Shoulder Stretching
- Squat Jump
- American KBS (35#)
Power Snatch + OHS
- E90S – 5 Sets
It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.
It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦
E90S – 5 Sets
I did these while everyone was doing the cleans. Should have done at least 45 second holds.
Team with Jason and Gavin:
- 9 Prowler Sprints (1 set 135# & 2 sets 180#)
- 72 Burpee KB Thrusters (2×26#)
- 800m Run
We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.
Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.
- 3×20 alt Incline DB Bench Press (50#)
My bench press has been feeling really really good!
Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.
Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.
Forgot to hit publish on this yesterday, so it’s going live the morning after, but the post date is correct.
Monday night I started having issues with my sinuses and it hit me full on yesterday. Took the day off work since I couldn’t sit or stand for more than a few minutes without my nose and eyes watering like Niagara Falls. Was supposed to golf, but had to bail again. 🤒 I got out in the garage around 5:30.
Used 215 last time. Not sure how long these 5# jumps are sustainable.
Last time I did 2 sets at 135 and one at 140, plus adding in the extra warm-up set. These increases really aren’t sustainable on the shoulder press so I jumped up a bit in volume and increased the weight on 2 of the working sets.
- 3×16 Alternating Incline DB Bench Press (50#)
- 3×15 Pallof Press (CS Red)
- 3×15 Tricep Extensions (40-45-50#)
- 3×15/15 Landmine Press (80#)
- Bench HS Walk (3s hold at end of turn – video)
- 10 Straight arm pull-downs on low rig (feet on box – video)
- 1:00 Ski Erg (90% of 500m PR pace)
- 1:00 Rest
Pace goal came out to about 1:45, which I was holding after the start, but that’s not enough to bring the average down low enough. I got progressively better and longer sprint starts. Splits in meters and average pace were…
Came out to a total of 2,858 meters and … 1:44.9! Made it. 😉