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.

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.

Pump Before Pull-ups

Nothing is sore for a change. Nice weather, which is very unusual. Out in the garage at 4pm.

Warm-up

  • Bottom Squat Hold
  • 3:00 SkiErg (701m)
  • 3 Sets
    • 10 Cuban Rotations (15#)
    • 10 Rear Delt Band Pull Aparts (red)
  • 10 DB Bench Press (40#)
  • 5 Goblet Squats (35#)

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (40#)
  • 8 DB Bench Press (60#)

Was close to failure on the bench presses the last two sets.

3 Sets

  • 12 DB Pull Over (60#)
  • 12 Tricep Push Down (bar, 60#)

4 Sets

  • 10 Close Grip Bench Press (115-125-135-145#)
  • 10 Cable OH Tricep Extension (rope, 38-43-43-43#)

The bench press felt really good here.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

Not as good to start today, but better on the other two sets, with 35-25-22.

Conditioning

3 Rounds

  • 12 Pull-ups
  • 20 Goblet Squats (53#)
  • 8 Pull-ups
  • 1:00 Rest

Not my jam with so much of the time for squats and me being cautious with my back. My rounds were 1:08, 1:10, and 1:12.