First Back Squat Since December

Another early night in bed and another night getting a lot of sleep. Maybe I’m on to something. Out in the garage at 4pm.


  • Steamboats


  • 10 Back Squats (45#)
  • 5/5 Landline Rows (45#)
  • 10 Back Squats (95#)
  • 5/5 Landline Rows (65#)
  • 5 Sets
    • 10 Back Squats (135#)
    • 5/5 Landmine Rows (75#)

I haven’t done a back squat since December 23rd! Body didn’t know what to do, especially for 10 reps.

Update: not entirely true because I did light Bear Complex two weeks ago, which involves a thruster from the back.


3 Rounds

  • 20 Push Jerks (75#, from the rack)
  • 20 Russian KBS (53#)
  • 20 HR Push-ups
  • 20 Plank Jumps

I did the jerks unbroken in the first two rounds and then rested it on my back after 10 reps in the final round. The push-ups got a lot harder than I expected. I think I started out 2×10 and then 4×5 the other rounds. Finished in 8:42.

Also did some floor and banded rehab, which I’ve been slacking on.

Women’s Thrusters

My left hamstring feels odd today. Went to the 4:30 class.


  • 3×10 Reverse Hyper (140#)
  • 3 Rounds
    • 200m Run
    • 10 Goblet Walking Lunges (35#)
    • 10 Glute Bridges
    • 6 Inchworms


I wasn’t front squatting, that’s for damn sure. So I did single arm kettlebell front rack squats.

  • 10/10 @ 35#
  • 3 sets 10/10 @ 44#

The left side of my back was not feeling great in the last few reps. Uh oh.


  • 25 Thrusters (75#)
  • 800m Run
  • 25 Thrusters (75#)

Programmed as 18 with 115# but not for me. I warmed up with the empty bar and the back felt ok, so I figured I could try the workout. I increased the reps since I was using teh women’s weight and made sure to do both sets unbroken. Should have tried to push the run a bit more. Finished in 6:20.

Accessory – 3 Sets

  • 20 Back Rack Walking Lunges (95#)
  • 10/10 Landmine Rows (60#, pause at the top)
  • 30s Superman Hold

I wasn’t sure about the hold since extension doesn’t feel the greatest some times. It was ok though. Had to split the hold into 20 and 10 seconds each time.

Sit & Pull

My back is a little better today, but still not great. Out in the garage around 4pm.

Warm-up – 5 Sets

  • 10 Snatch Shrugs (45#)
  • 15 Air Squats
  • 20 Double Unders

The right shoulder was getting stuck from the work I did yesterday. Air squats didn’t feel very good to start, but loosed up a lot after the first two sets. Did them slow and controlled. Double unders were a bit of a challenge.

Accessory – 5 Sets

  • 10/10 Bottoms Up KB Press (20#)
  • 10/10 Landmine Row (55#)

Stayed light because I didn’t want to stress out my back. So I bumped up the set count instead of 3.


  • 36-24-12 Seated Rope Pull-ups (alternate hands every rep)
  • 30-20-10 KB Snatch (35#, switch arms every 5)

This was the workout programmed at the gym and it looked fun, so I wanted to do a variation of it. It was programmed with 6-4-2 (for men) rope climbs at 15′ so the pull-ups were my substitution. I tried to make sure I did 6 back-to-back before taking rests. Normally would have gone heavier on the snatches, but that was good for today with my back. I only took very short breaks to tighten the screw on my adjustable kettlebell. The original workout had a 12 minute time cap so my scaling worked well, finishing at 8:49.

Midline – 5 Sets

  • 20s Bird Dog
  • 10 Single Leg Glute Bridge
  • Switch sides…
  • 20s Bird Dog
  • 10 Single Leg Glute Bridge

Expected the bird dogs to be harder. The glute bridges were not the best choice and could feel them in my back more than any of the other movements from the day.


Out in the garage after 2. Should have probably eaten lunch at some point today. Warmed up with Crossover Symmetry Activation.

Power Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • EMOM
    • 1×135
    • 1×145
    • 1×155
    • 5x1x165

Decided to make them power snatches today since it’s the 4th week and a deload. Made it 8 minutes on the EMOM with the warm-ups instead of just the 5 heaviest.

Snatch Pull

  • 3x3x185#

Back Squat

  • 3×135#
  • 3×185
  • 3×225
  • 3×265
  • 3x3x285

Was not feeling it with the squats today. Maybe because I wasn’t all warmed up due to powering the snatches or maybe the sprints from yesterday beat me up. I could feel that left quad too. Put on the belt for the last 4 sets, but didn’t wear knees sleeves and had on Nano 5s.


20:00 EMOM

  • 5/5 Landmine Rows (90#)
  • 6 Strict Chin-ups
  • 8 Strict Ring Dips
  • 6 Evil Wheels
Decided to finally buy a landmine attachment.

Calm Sunday Morning

Completely forgot doing any ROMWOD yesterday while watching ALL THE sports. Big Ryder Cup day today! Went to the track just after 10am. Cool calm morning, which was great for running. Warmed up with an easy 400 meters and then rested 3 minutes.

Aerobic Capacity – VO2 Max

  • 4x
    • 800m (target – 3:31)
    • 2:00 Rest
  • 5:00 Rest
  • 4x
    • 200m (target – 0:36)
    • 2:00 Rest

Took a minute to catch my breath and then walked a lap.

Maybe my best track session yet. I hit the low part of the assigned pace ranges on every single interval. My 800 splits were 3:29-3:29-3:25-3:28 and the 200s were 35-35-36-34 seconds. Went out way too fast on the first 200 meters of the opening 800, but found a nice steady pace for the rest of them. No struggle to get appropriate times, even by the 4th one. Felt really good on the 200s too.

Hmm, still no 1 mile test in the coming week. Though with the 2nd workout of the week, I’m guessing that test may be the week after.

After the Ryder Cup I felt like doing something so headed out to the garage.

Accessory / Gymnastics

32:00 EMOM (alt)

  • 4 Strict HSPU
  • 4 Strict C2B Chin-ups
  • 6 Strict Ring Dips
  • 6/6 Landmine Rows (85#)

Hopefully will get in that 44 minute ROMWOD tonight.

Get It In Early

Yesterday I was so sore! Walking 18 holes and squatting down to line up putts was not comfortable. The heat and humidity was some of the highest of the summer, which didn’t help either. I did a 46 minute ROMWOD later in the evening.

This morning I was out in the garage at about 8am to get in day 3 of week 1 before heading to the golf course and to beat the heat.

Push Press

Pause in dip for 2 seconds and pause overhead for another 2 seconds.

  • 5×45#
  • 3×85
  • 3×115
  • 3×145
  • 4x5x175

Pausing in the dip is tough and it was hard not to do a very small extra dip to drive back up. I work my knee sleeves all workout this morning and put on my lifting belt for the working sets due to bringing the bar back down so many times. I used the assigned weight, but cut the sets down from 6 to 4 due to time constraints and still easing back into it.

Back Squat

  • 5×135#
  • 5×205
  • 5×235
  • 4x5x265

Felt much better than the front squats on Monday. Was able to go with the assigned weight, but again cut it 2 sets short.

Hang Snatch

Pause 2 seconds above knee and 2 seconds in OHS.

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

Not supposed to use more than 80% (175), but I was happy to hit 165. I almost lost my grip on the 2nd rep with 155, so I dropped the bar between reps with 165 to reset completely.

Snatch Lift Off

  • 5×200#
  • 3x5x220

Supposed to use 90-100% of full snatch 1RM. First set at 90% felt good so I went to 100% for the others. Much better than the snatch deadlifts felt the other day, but I think the pauses probably had something to do with how heavy it felt that day. I did use lifting straps for all sets of these.

Decided to ride in the cart today on the golf course with another hot day; two in a row would have been a bit much. Headed out to the garage a couple of hours after getting home for a 2nd session. Warmed up with Crossover Symmetry Activation.


6 Sets

  • 3 Strict Chin-ups (knees up)
  • 6 Evil Wheels
  • 8/8 Landmine Rows (80#)

As you can see I also had a 25# plate holding down the end of the bar, which added some more weight. Played around with different grip positions for a few sets too.


  • 1,000m Ski Erg

My previous best was 3:45.6 almost 2 years ago. Number in my head was a 1:45/500m average but 20 seconds in I knew that would be a bad idea. Early on 1:47-1:48 was feeling good. Then things started to take a turn similar to how they do on the rower. Managed 3:36.9 for a nice PR.

Finished up with Crossover Symmetry Iron Scap and then a 22 minute ROMWOD later.


No Quitting Today

My back is still pretty rough for an hour or two in the morning and tightens up when I sit around, not moving. Out in the garage in the morning before golf. Warmed up with Crossover Symmetry Activation.


E3M – Shoulder Press

  • 6×45#
  • 3×75#
  • 3×95#
  • 3×110# (62%)
  • 3×130# (72%)
  • 3×147.5# (82%)
  • 3×156.25# (87%)
  • 3×165# (92%)

I tried to stick as close as possible to the correct percentages (note the odd weights). When 130 was feeling heaving I got worried, especially with my back. But I strapped on the belt after that to help stabilize and prevent over-extension. Made every set.

Rode in the cart golfing since my back has been bothering me, they were calling for rain, and I didn’t want to exhaust myself with shit to get done before leaving town in the morning. Went to the gym just before 7pm. Warmed up with 3 sets of 10 Reverse Hypers using 210 pounds.

Back Squat

  • 6×45#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×265#
  • 3×295#
  • 3×315#
  • 3×335#

Rested about 3 minutes between sets, maybe 4 on the later ones. Had to really concentrate on positions to keep my back safe. Happy to be able to hit the 335 triple I made last week, especially with my back. Below our prescribed percentages (same as shoulder press) for the week but I wasn’t going to push it.


6 Sets

  • 8/8 Landmine Rows (80#)
  • 2:00 Rest

Really really liking these.


  • Row 1,000m

In my last attempt, a couple of months ago, I ended up quitting when I went out too hard. Might have been the only time I’ve ever quit a workout. Today I got under 1:35, which would give me a 1 second PR, and tried to hold there. I was still on pace through 600 meters but started dying. Finished with a 3:13.4, which is just over 2 seconds off my best. Been a long day, so I’ll take it.

400 & 200

Played 18 at a nice course yesterday, so rode a cart. Was tired so stuck with the planned rest day. Got my lazy ass moving this morning and went to the track for a few tests to get my BTWB Fitness Level back up to near where it should be.


  • 400m Jog (2:42.8)
  • 3:00 Rest
  • 400m Run (1:08.3)
  • 400m Walk (7:11.1)
  • 400m Run (1:04.3)
  • 600m Walk (10:08)
  • 200m Run (0:29.9)
  • 400m Walk (6:57.9)
  • 800m Jog (6:19.6)

Was disappointed with that first 400, but redeemed myself in the second, getting a PR by over 2 seconds (previously 1:07). When I was coming down the stretch I actually didn’t think I was faster, so it was a pleasant surprise to see the split after crossing the line. The 200 was a PR by a tenth of a second. Should be able to do better when not done after a couple of 400 meter sprints. Having to reach over to start and stop my watch slows things down too, but close enough.

Went to the driving range in the afternoon and figured out a big swing problem. Hopefully it translates over to the golf course.

Got to the gym around 5.


  • Bottom Squat Hold
  • 10 Reverse Hypers (210#)
  • 10 Back Squat (45#)
  • 10 Reverse Hypers (210#)
  • 6 Back Squats (135#)
  • 10 Reverse Hypers (210#)
  • 3 Back Squats (185#)


Back Squats – E3M

  • 3×225#
  • 3×265#
  • 3×305#
  • 3×320#
  • 3×335#

Prescribed % was 60-70-80-85-90. The 320# was a little rough and I had in my notes to go to 340# after, which seemed like a big jump, so I pulled it back to 335#. Actually if I had done 322.5 to be correct the jump wouldn’t have been as bad. haha! I might have been able to get out the prescribed 342# for a triple, but nothing wrong with solid makes. Still getting used to the weight and would rather keep my back safe. Marathon not sprint.

Midline / Accessory

6 Sets

  • 10 Weighted GHD Sit-ups (20#)
  • 6/6 Landmine Rows (37kg)

Might be time to try out 25# on the GHD sit-ups. The landmines felt good too at about 81.5 pounds, which is the heaviest I’ve tried.


  • 400m Sled Drag (115#)
  • 400m Sled Drag (backwards, 115#)

Forgot to start my watch until about 125m in. My hips were burning before the first 400 was done.

Go Fast

Walked 18 holes yesterday and enjoyed the rest day. In to the gym before the 10am class. Had to get some shit done before leaving town to golf.

Pause Back Squats – E3M

  • 10×45#
  • 8×135#
  • 6×185#
  • 3×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 3×305#

Short one second pause in the hole. Felt really good.

Rowing Sprint

  • 250m Row

The fitness level on BTWB dropped off a good time and started using an interval 250m, which was a really low ranking. I usually do pretty well when I go for a hard row after lifting and today was no exception. I used the sprint rowing start and nearly set a 100m PR in the process. My goal was a sub 1:19/500m pace to beat my 0:39.7 best. Smoked it with a 38.3!! Didn’t expect that. It was less than a year ago when I set a goal of breaking 40 seconds for the first time.



I wanted to do some kind of pressing and hadn’t benched in a long time so went by Prilepin’s Chart and combined with the rows.

  • 10 Bench Press (45#)
  • 5 Bench Press (135#)
  • 4/4 Landmine Rows (45#)
  • 5 Bench Press (165#)
  • 4/4 Landmine Rows (60#)
  • 5 Sets
    • 5 Bench Press (185#)
    • 4/4 Landmine Rows (75#)

Could have gone heavier on the landmine rows. Bench was easy but was enough and based on the chart anyway.

No feels in my left shoulder. 👍🏻 Going to stay away from gymnastics work on the bar for a couple more weeks and then hopefully I should be good to go with all movements again.


  • 3:00 AMRAP – Double Unders

I planned on 2:00 but was missing so much I went an extra minute. Only got 215 reps compared to 187 I’ve done in 2:00. Horrible.

Deads & Dubs

Yep, my shins are still a little sore today. My shoulders are wrecked from about 200 burpees in the last two days, so didn’t feel up for doing “Helen” at Intuition. Worked out in the garage at lunch time.


  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (8#)
    • 250m Ski Erg
  • 10 Deadlifts (45#)
  • 20 DU
  • 5 Deadlifts (135#)
  • 20 DU
  • 5 Deadlifts (225#)
  • 20 DU


Felt like doing some double unders, so found this from the BTWB Fitness Level workouts in the Heavy category.

3 Rounds

  • 10 Deadlifts (275#)
  • 50 Double Unders

Goal was unbroken deadlifts and there really wasn’t any though of stopping. Those went smooth. Missed at 44 dubs in the first round, unbroken 2nd round, and then heart rate was getting up there, which let to 2 misses in the final round. Finished in 3:31, which was good for a ranking of 95 on BTWB. Definitely one that falls in with my strengths.

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Deads and dubs. #UnleadedGains #GarageSesh

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E3M – 6 Sets

  • 6/6 Landmine Rows (75#)
  • 10 Weighted GHDs (20#)

Conditioning Part 2

  • 500m Ski Erg

Wanted something quick and this fit. Hadn’t really ever done it other than during some intervals for a 1:45. I quickly fell into a 1:34-1:36 / 500m pace and held there. Tried to go faster in the final 200m but couldn’t seem to get that pace to drop. Finished in 1:35.3, which ranked as a 91 on BTWB.

I tend to procrastinate a lot when I workout solo in the garage. I don’t know how people do it all the time. I wouldn’t get anything accomplished if I didn’t go to the gym with other people.