Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Those wall slides are no joke, especially reaching up for me.


  • 4×8 Pendlay Row (underhand, 85#)
  • 3×12 DB Pullover (45#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

  • 150m Run
  • 20 alt Side Crunches
  • 10 Candlesticks (hold rig)
  • 10 Plank Pikes
  • 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas

Golfer’s Back

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

More golfer movements.


  • 4×8 Pendlay Row (75#)
  • 3×12 DB Pullover (40#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (104#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)


3 Sets

Then we went for a 2.73 mile walk in 47:00.

Chest and Tris

Yesterday was a rest day, but I spent about 90 minutes cleaning up leaves. Got a full night of sleep.


  • 3:00 TrueForm Run (570m)
  • 3 Sets
    • 10 Cuban Rotations (15#)
    • 10 Band Rear Delt Pull Apart (red)
    • 10 Air Squats

Chest & Triceps

4 Sets

  • 10 Incline DB Bench Press (50-60-60-60#)
  • 10 Tricep Pulldown (rope, 60#)

4 Sets

  • 10 DB Pull Over (50-50-60-60#)
  • 10 Close Grip Bench Press (115-115-115-125#)

4 Sets

  • 10 DB Fly (35#)
  • 10 EZ Bar Skull Crushers (66#)

3 Sets

  • MAX Push-ups
  • 1:00 Rest

I did 40-20-20 and it burned!


4 Rounds (IGYG)

  • 18/12 cal BikeErg (standing)
  • 30 Plyo Lunges

Started out way too hot on the bike and paid for it. For the lunges I went 16-14 and then 18-12 for the other three rounds. Brandi did Goblet squats because of a calf issue. We finished in 13:26. So much burn.

I walked two minutes on the TrueForm to try and flush out my legs a little.

Up to Twelve

It was nice to get out of town and see my Dad yesterday, walking 18 holes together. Today I was out in the garage early for some cardio (love the new BikeErg!) before a 10am start.


  • 15:00 BikeErg (7,832m)
  • PVC Passes

Wheeled the bike out back in the sun again. Increased pace every five minutes.


4 Sets

  • 12 Straight Arm Pull Down (45#)

Use open palms, which forces you to engage your lats more because you can’t “pull down” with your arms.

4 Sets

  • 12 Wide Grip Lat Pull Downs (80#)
  • 12 Behind Neck Lat Pull Downs (80#)
  • 12 Close Grip Lat Pull Downs (80#)

My bright idea to go from sets of 10 to 12. Idiot!

4 Sets

  • 12 DB Pullover (50#)
  • 12/12 Kroc Rows (53#)

5 Set Drop Set

  • 8 DB Back Fly (40# DBs)
  • 4 Max rep Drop Sets (35-30-25-20#)

I did twelve reps for the first three drop sets and then hold on for a whopping 20 reps.


I helped Brandi with some bar muscle-up drills and worked on ring false grip and a strict muscle-up a bit with the rings at ring dip height. The false grip is so uncomfortable!


4 Sets

  • 12 Low-Pulley Knee-In w/ pause (20#)
  • 12 Plate Crunches w/ pause (55#)
  • 5/5 Hip Abducted Evil Wheels
  • 50m Front Rack Carry (155/105#)

Improved the knee-in movement by getting some straps  to use around my feet instead of the band I used last week. I’d like to go even heavier for the crunches so may have to try with a barbell. Forgot how nasty a front rack carry can be.

Sunday is For Back

I feel surprisingly good after that leg killer yesterday. Last night I poured myself a drink after a tough week and got some solid recovery sleep. WHOOP has me at 46% recovery today, which is understandable after some drinking and two days of tough workouts. Out in the garage at 10am.


  • 15:00 Airdyne (319 cals, 7.79 km)
  • Monster Walks
  • 20 PVC Passes

Sunday is going to be focused on back for awhile.

4 Sets

  • 12 Lat Pull Downs (90#)
  • 12 DB Pullovers (40-50-50-50#)

The damn pulleys on my cable system were causing too much friction even after I added a bunch of 3-in-1 oil before we started. So then the coating on the cable split open. Guess I’ll have to find some better pulleys.

4 Sets

  • 12 Seated Horizontal Banded Rows (2x red)
  • 12 Seated Back Fly (30#)

This combo was probably the toughest of the day.

4 Sets

  • 12 Straight-ish Arm Banded Pull Down and Backs (2x red)
  • 12/12 Single Arm Seated Banded Pull Downs (red)

4 Sets

  • 12/12 Cross Body Single Arm 90 (15#)
  • 12/12 Kroc Row (elbow out, 30#)

I wasn’t confident in the shoulder positions for those 90s. Flaring out the elbow for the rows is much harder!


4 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

Wasn’t expecting much, but I set a PR by two reps on the first set with 17!! Fell off a cliff from there though with 9-7-7.


4 Rounds

  • 10 Push-up w/ reach across and move dumbbell (50#)
  • 40 Hollow Flutter Kicks
  • 20 Floor Wipers (45# plate)

I was able to keep everything unbroken. Took me 7:30.

It was a monster session over 2.5 hours with my time on the bike.

Garage Pump Sesh

Got in a garage sesh before a late lunch. Warmed up with 5 minutes on the Ski Erg and went 1,156 meters. It’s like a bodybuilding day!

  • blue-band-rig3 Sets 8 Strict Pull-ups + 7 Banded Pull-ups (blue hanging from bar)
  • 3×12 Rack Chins (feet on bench)
  • 3×10 BTN Wide Grip Pull-ups (blue band – across j-cups at pockets)
  • 3×20 DB Curls (15#)
  • 3 Sets
    • 20 Shoulder Is (CS purple)
    • 20 Shoulder Ys
    • 20 Shoulder Ts

I feel so weak on this day of the program. Pull-ups get hard really fast. The rack chins are easily my favorite of the bunch. Talk about a pump on those!! I’m so weak. I did the IYTs as a big superset without letting go or stopping. Owww.


Quick work for the Performance Plus program today because the 2nd movement was strict pull-ups and I had clearly done enough already.

  • 12 – 9 – 6 Hollow straight-arm (red) banded pull downs (video)
  • 30s rest

PT Work

We clearly woke up some muscles yesterday on my low back. Maybe getting these in right away the next day wasn’t the smartest idea. Oh well.

3 Sets

  • 10/10 Single-arm DB Front Squats (40#)
  • 10/10 Single-arm single-leg RDL (40#)

Did these as a big 40 rep superset.

All that in less than 70 minutes.

Baby It

Yesterday I started doing all kinds of hip impingement corrective exercises and banded distractions. Seems to be helping. Hamstrings and quads are still pretty damn sore, so I’m hoping it’s just something minor causing the hip pain. One more day in the garage so I don’t aggravate the hip.


  • 3:00 Ski Erg (645m)
  • Crossover Symmetry Activation
  • Bench Press
    • 5×45#
    • 5×95
    • 5×135

Strength & Accessory

E3M – 5 Sets

  • 10 Bench Press (165#)
  • 10/10 Curls (alternating, 20# DB)

Wouldn’t have wanted to go any heavier on the bench.

E3M – 5 Sets

  • 10 Romanian Deadlift (135#)
  • 10 Pullovers (50# DB)

Can go heavier on the RDLs.

Conditioning – Ski Erg

  • 4x
    • 20s Sprint
    • 2:40 Rest
  • 5:00 Active Rest (after the last 2:40)
  • 4x
    • 20s Sprint
    • 2:40 Rest


I got this Anaerobic Alactic Endurance workout from an OPEX template. Took me a few rounds to find a rhythm on the Skier, especially trying to get the pace up as fast as possible. In the first 4 rounds I thought it was too easy, but by the last two it was starting to get harder to hold pace and take longer to recover. I walked around the garage during the active rest period. My meters were 107-111-114-114 and 115-116-115-114. Briefly got down to 1:20/500m a couple of times.

Finished up with Crossover Symmetry Iron Scap.


Smolov for Breakfast

My knees are looking forward to the end of Smolov! Out in the garage around 9:30 by myself for week 3 day 2.

Back Squats

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • 4x7x285#
  • 5×285#
  • 3×285#

Damnit! On the 5th rep in the last set I didn’t even attempt to bounce out. I went down into the squat and just sat there. Good thing I was inside the squat rack for an easy dismount. I stripped the weights, got the bar racked, reloaded it and did a set of 3 for an extra rep. Two more days to go and they look terrible.

I did a set of 20×40# DB pullovers after to stretch out my chest. All of the heavy breathing really works those muscles.

Showered up and headed to Survival Fitness for Sunday Fun Day.


  • Russian Twists x2 (30# KB)
  • Sit-ups
  • V-ups

Started to feel that burn at the top of the pyramid. Used to do ab circuits like this all the time at SF. Back squats are paying off in many ways because I was the first one done by a mile.

5 Rounds

  • 500m Run
  • 20 Burpees

Didn’t try to keep up with people who took off hot on the first lap. Figured I could reel them in over the workout by channeling my inner Rich Froning. I never stopped during any round of burpees and that was a difference maker. Controlled and steady. Running fell off in the last 2 rounds, but I haven’t been doing much cardio, so I’m ok with it. Finished at 19:59.

Snatching Again

Didn’t make it to a class this morning. Too much to get done before heading to Cincinnati tomorrow to watch the Central East Beast Regional all weekend. Lifted in the garage around 5.


  • CS Activation
  • 3:00 Bottom Squat Hold
  • 45# Snatch Positions

Hang Power Snatches

  • 2×65#
  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#
  • 2×135#
  • 2×145#
  • 2×155#
  • 1-F x165#

I’ll take it! Needs lots of work though. No shoulders issues, which is the important thing.

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 4x9x260#

Starting the 2nd “week” of Smolov programming, with a 20# over the first week on every session. It was only a 15# jump today since I used 5# extra in the first week for day 1. This was a fight every set and I worked up quite a sweat. Each set took nearly a full minute and I took 3.5-4 minutes rest between sets.

Did a 5:00 squat hold and then a set of 20 DB Pullovers with 40#.

5 Rounds

  • 7×155# Pendlay Rows
  • 10 Decline DB Flyes (20-20-20-25-25# DBs)

I was taking about 45 seconds of rest between sets. Did another 2:00 squat hold.

5 Rounds

  • 10 Decline DB Bench Press (25-30-35-40-50# DBs)
  • 10 Band Pulldowns (like a pull-up, using a green band for each arm)

Didn’t really rest other than to change the adjustable DBs for the next weight. Finished out my 30 minutes of squat holds for the day with 3 minutes. I had already done 17 minutes earlier throughout the day.


Sunday Super Squats

Headed over to Bay City for open gym at noon.


4 Tabata Rounds of Double Unders

Totaled 126 reps.


Back Squat (Super Squats!)

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 20×260# (PR)

10# higher than less than 2 weeks ago. Glad I went for it instead of only 255#. Felt pretty rough today. I bet the Air Dyne workout last night fried the legs.


20 Pullovers with a 40# DB to open up the chest after the breathing squats.


Did a bunch of snatch position work from the hang to power position with 35#. No snatches due to my shoulder, but at least I can work on the positioning.


10:00 Row @ 80-85%

Kept it around a 2:05/500m pace and got 2,414m. Thought about doing some interval work, but not a great idea after the Super Squats.