Looked Easier on Paper

Warm-up

  • 10 Toe Touches
  • 10 Air Squats
  • 30s Bottom Squat Hold
  • 10 Arm Circles
  • 20s Dead Hang
  • 10 Kip Swings

Conditioning

4 Rounds (each)

  • Recover on BikeErg
  • 15 T2B
  • 20 Wall Ball (20#, 10′)
  • 15 Push-up

Brandi went first, so I started on the bike. Got 30-32-34-35 calories during my turns and we racked up a total of 213. I went 9-6 every round of toes to bars, unbroken wall balls, and only rested at the top of push-ups. We finished in 19:28. That was much harder than I expected.

Midline

5 Rounds

  • 200m Run
  • 20 Seated Leg Lifts over DB
  • 50m Sandbag Carry (100/65#)
  • 20 Plank + Knee to Elbow

My legs were so heavy for that first run and during the second I thought I might get sick. I started to feel better and pick up the pace over the last three rounds though. Wasn’t really for time, but took 16:44.

Then I mowed the lawn at both houses.

All Chest PRs

Yesterday I walked 18 yesterday and mowed B’s lawn in the evening.

Warm-up

  • 20 PVC Passes
  • 10 PVC Shrugs
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×160

Chest

MAX Bench Press (180/85#)

I was able to do 23 today to beat the 18 reps from the early Friday session.

100 Push-ups

All threes wasn’t great for me last week so I planned to go back to all fives with limited rests. I was struggling as I got to 70 so I changed to threes the rest of the way. It ended up being 14×5 and 10×3 to finish in 3:21, which is an 18 second PR and 1:27 better than week one! Brandi hit a huge PR by 1:04 by doing threes, which is over two minutes better than week one.

Bench Press

  • 3 Sets @ 3 Weights
  • MAX Reps
  • 3:00 Rest between sets

I figured increasing 20 pounds on each weight, compared to week one would be a good test. I got 16-14-12 with 175#, 20-17-17 with 145#, and 24-22-23 with 120#. That comes out to 2,980 more total pounds than week one with 155-125-100!

6 Sets

  • 12 Triceps Pushdowns (bar, 60#)
  • 1:00 Rest

Went up six pounds over what I used in week two.

Turnip Rock

Up early and out in the garage by 7:30.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 8×95
    • 6×135
    • 4×160

MAX Bench Press (180/85#)

Felt like I wasn’t awake and ready yet. Got 18 reps and will look to smoke that on Tuesday.

MAX Push-ups

Got 35 the first week of the program and 45 today.

3 Sets

  • 12 Seated DB Shoulder Press (elbows out, 45#)

So much better than week 1 with 40#.

50 DB Bench Press (50/25#)

Last time I was done in 2:26 by going 15-10-10-8-7. The first 10 felt so easy and I was tempted to go for more, but I stuck to my plan and did 5×10 to finish in 1:54.

Headed to Port Austin and kayaked out to Turnip Rock, which was over 6 miles round trip in about two hours and 20 minutes.

Max Seated Presses

Walked 18 yesterday. I’m sore as fuck from the plyo lunges, yet somehow I’ve on a seven day green recovery streak in WHOOP.

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 10×95
    • 6×120
    • 4×140

Chest

MAX Bench Press (160/80#)

I got 30 today, which is four more than Saturday.

100 Push-ups

Figured I’d try a different strategy today so I did four and then quick threes. It didn’t work out. I finished in 3:46, which is seven seconds slower than all 5s last week, probably due to it being so many more sets to get through.

Seated Shoulder Press

  • 3 Sets @ 3 Weights
  • MAX Reps
  • 3:00 Rest between sets
  • 16-15-12 @ 95#
  • 18-16-16 @ 75#
  • 22-25-25 @ 55#

I think I messed up the rest period before that 8th set and took an extra minute, which would explain how I got better after that. I was fading after every other set throughout. This is not really very fun with the shoulder press though.

6 Sets

  • 12 Double DB French Press (20# DBs)
  • 1:00 Rest

Mowed both lawns after dinner.

Breaking Bench

Warm-up

  • 20 PVC Passes
  • Bench Press
    • 10×45
    • 10×95
    • 5×120
  • Decline Bench Press
    • 5×65
    • 5×80

Chest

MAX Bench Press (140#)

Managed three more than Saturday for 36 reps.

100 Push-ups

I was able to go all fives for a big improvement over last week’s 4:16. Took me 3:39 today.

Decline Bench Press

3 Sets

  • MAX Decline Bench Press (175#)
  • 3:00 Rest

I did 15-15-10. On the first set I hit the j-cups like three times, so had to move the bench further away after that. Then on the final set, the bench kind of broke for declines. That was the end of that! Too bad because we really liked the decline, with the different feel.

Bench Press

  • 3 Sets
    • MAX Bench Press (145#)
    • 3:00 Rest
  • 3 Sets
    • MAX Bench Press (125#)
    • 3:00 Rest

I got 14 each time with 145 and 20 each time with 125. The first few reps my body kept trying to go through the decline range of motion. Very weird!!

6 Sets

  • 12 EZ Bar Skull Crushers (51#)
  • 1:00 Rest

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.

Getting Drunk on a Tuesday

On Sunday morning we made two trips to Menards and picked up the remaining 70 pavers for the outdoor gym area. Then spent some time cleaning up the area and had to do a PVC repair of the old sunroom downspout. Stopped after that because it gets so damn hot back there. I mowed B’s lawn, we played 9 holes of golf in the afternoon, and skipped our workout. I walked 18 yesterday and then mowed the lawn at night. I was out in the garage by 12:30 today because we have a Mixology event at work this afternoon with several drinks. This is the second session of the chest program for the week.

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)

Chest

MAX Bench Press (100/50#)

I got 55, which is five more.

100 Push-ups

I went 10-10-7-5-3-3, and then doubles. Finished in 4:48 and definitely need to start more conservative. I didn’t respect how fatigued I’d feel from that set of bench. Took exactly five minutes of rest before a lot of benching.

Bench Press

  • 3 sets to failure @ each (155/125/100#)
  • 3:00 Rest between sets

I did 15-14-12, 19-18-16, and 28-24-23. The program said to rest 5-6 minutes between sets, which I figured was way too much and it would have been. As you can see by my numbers I was plenty rested for my next set. This many reps seemed extremely excessive though and I’m worried for my future of moving my upper body the rest of the week!

6 Sets

  • 12 Double DB French Press (20#)
  • 1:00 Rest

Calls for tricep extensions or pushdowns, so this is the movement I picked today.

Conditioning

4 Rounds

  • 700m Run
  • 2:00 Rest

My legs felt sooo heavy going out for that first run! My times were 3:15, 3:02, 3:04, and 3:02. Really happy with my performance.

TRAIN Chest

I was flipping through an issue of TRAIN this week and saw some chest work so we’re going to try it out.

Chest

Warmed up with some PVC Passes and then 10 bench each at 45 and 75 pounds.

MAX Bench Press (100/50#)

I stopped at 50 reps since I was getting pretty slow.

MAX Push-ups

Supposed to vary the feet and hands each time we do this, but we stuck to standard this week and I got 35.

3 Sets

  • 12 Seated DB Shoulder Press (40#)

I did the first set like I normally do with elbows pointing forward and palms paralles to each other. We’re kind of subbing these in for military press, so B suggested the other position and I did the last two sets with elbows out and palms facing forward. Much harder!

50 DB Bench Press (50/25#)

I started out with a set of 15, which was probably a mistake. Then I went 10-10-8-7 and finished at 2:26. Quick sets of 5 would probably be a good strategy.

We were hopping on the BikeErg in between ad I ended up doing rides of, 2:00, 1:00, 1:00, and 5:00. Done in less than 40 minutes. Now we’re heading to Midland to watch the LPGA event.

Burpees and Push-ups

Walked 18 holes yesterday and mowed the lawn at night. My legs are getting sore in some new places from that DLB stuff.

Back & Arms

3 Sets

  • 12 Double Handle Lat Pulldown (104-104-115#)
  • 12 Dumbbell Curls (25#)

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12 French Press (50#)

Drop Sets

  • 8 Incline Back Fly (40# DBs)
  • 4 MAX Sets
    • 10 @ 35#
    • 10 @ 30#
    • 10 @ 25#
    • 14 @ 20#

Much better starting out heavier for this drop set type stuff. Still nasty though.

Conditioning

5 Rounds

  • 50m Sandbag Carry (100#)
  • 12 Burpee
  • 16 OH Crunch (40# DBs)
  • 20 Push-up

Fell in to a pace and picked it up at the end. I went 10-5-5 on every set of push-ups, which was tough. Finished in 14:28.

Then we spent an hour digging the final post hole for the outdoor gym area.

Moving Sand

On Saturday we spent about 2 hours hauling sand and then I mowed the lawn. That was enough for the day.

On Sunday morning I did more yard work, we had some plans, and we got out in the garage around 4:30 to start a workout. Neither of us were in to it and we decided to go for a walk instead, which was about 2.7 miles. Bodies just needed a break I think.

Yesterday I walked 18 holes on the golf course. In the evening I made 10 more trips carrying two 5-gallon buckets of sand to the dumpster, which was done in less than 30 minutes.

We really haven’t worked out since Friday! Up near my hip socket started feeling weird today around 3pm when I was sitting at my desk.

Warm-up

  • 5:00 BikeErg (2,041m)
  • 80′ Lateral Monster walks
  • 80′ Monster walks

Strength

Push Press

  • 10×45
  • 5×95
  • 3×125
  • 3×145
  • 3×165
  • 2×165

I was supposed to be doing a 10:00 EMOM of 3 reps, but I only got through the first set and then on in the second set I had some shooting pain from that left leg. So after pouting a couple of minutes I sat down and worked my shoulders

6:00 EMOM

  • 5 Seated Dumbbell Shoulder Press (50#)

Conditioning

27-21-15-9

  • cal BikeErg
  • Push-ups

Was supposed to be deadlifts with 225 (planned to scale back to 185), but I could feel my leg when I tried a couple reps with 95 pounds. So I decided to use the bike. Was able to go unbroken on the push-ups and finished in 5:01

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Been a long time since we’d done this one and it showed. Took me 6:43.

Back

3 Sets

  • 12 High pulley underhand row (double handle, 93-82-82#)
  • 12 Incline DB Row (35#)

3 Sets

  • 12 Incline Straight Arm Pulldown (60#)
  • 12 Incline Lat Pulldown (forward facing, 93#)

I’m going to sit here and hit my leg with the massage gun. I really hope this isn’t some new injury. Maybe some kind of pinched nerve from sitting all day.