Everything hurts! I’m not even exaggerating. When I woke up in the middle of the night I even took an Aleve. Got started at 9:30 this morning.
Warm-up / Conditioning
I’m really enjoying this Sunday morning cardio, where I can just put on some tunes and zone out. Should probably run sometimes. I set the damper at four and was doing 77-81 RPM the entire way with an average pace of 1:58.9/1,000m. Went 15,147 meters.
MAX Ring Rows
I’ve never attempted something like this so I didn’t have any expectations. Though this movement is not a strength of mine. I ended up getting 25 reps.
Much easier than the last time we did these. 💪
- 12 Lat Pulldowns (105-110-115-120#)
More reps and higher weight than 10s last week.
- 12/12 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 20-20-25-25#)
Felt like I was using more bicep with the underhand variation this week.
- 12 Seated Cable Rows (double handles, 90#)
Really like the squeeze on these.
5 Set Drop Set
- 8 Incline DB Rows (50#)
- MAX Incline DB Rows (45-40-35-30#)
I did 10-8-8-10 for my max sets, compared to 12-12-12-14 two weeks ago. It’s infinitely harder when you can quickly sub in sets of DBs. I will have to start putting plates back behind my feet or use the wall, because I kept sliding down the bench.
- 8/8 Twisted OH Crunch (45# DBs)
- 30 Weighted Bicycles (5# ankle weights)
- 15s RKC Plank
- 100m Front Rack Carry (135/95#)
I came up with a brilliant idea and instead of putting the ankle weights on and off, I wore them for the whole thing! Those carries got nasty!
About two hours and 40 minutes today!
Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.
- 25:00 BikeErg (12,750m)
- 20 PVC Passes
The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.
MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.
Why are these so hard?
- 10 Lat Pulldowns (105-105-110-115#)
Switching things up and going heavy for a few weeks.
- 10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)
- 10 Seated Cable Rows (double handles, 90#)
5 Set Drop Set
- 8 DB Incline Back Fly (45# DBs)
- 4 Max rep Drop Sets (40-35-30-25#)
I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.
- 8/8 Twisted Weighted Crunches (w/ pause, 75# barbell)
- 50 OH Hollow Flutter Kicks (75#)
- 15s RKC Plank
- 100m Farmer Carry (83# handles)
I finally used the handles I bought three months ago! I was thinking they were 75# carries, but had forgot about the weights of the handles, which are 8# each.
While getting out some jerk blocks as a resting place for the handles, I dropped one down the same leg I got bit by the bike with the other day. Hurt so bad and had a big goose egg right away.
Now heading to Leaman’s Apple Barn to get treats for one of their Cider Sundae Fundays!
I’m maybe a little sore today from the pull-ups. I did my PT exercises in the morning and then went to the gym for the 4pm class.
- 400/400′ Side Shuffle Walk
- Backwards Walk
- 30 cal Echo Bike
- 2 Rounds
- 10 Single Leg RDL (no weight)
- 10 Kip Swings
- 10 Air Squats
- 10 PVC Passes
- 3x10s RKC Plank w/ 5s rest
- 10/10 Single Leg Half Squats (12”)
Those half squats are from PT and effectively a heel tap on the ground. Probably more like 1/3 squat. Supposed to be the best exercise for glute activation.
- 6-8-10… Jingle Jangles (30’)
- 20-30-40… Double Unders
- 6-8-10… Air Squats (sit to MB on plate set at parallel)
I was planning on doing bike calories for the first movement, like the programmed workout, but got the idea to do the jingle jangles when I got to the gym. Didn’t miss a dub until 67/80 and then missed again right away. I think I missed 4x in the set of 90. Finished the round of 20-90-20 and then got three more runs. I looked at the clock just after four minutes in and thought, “Oh boy!” I kept up a solid pace throughout though, as evidenced by my double unders. I really concentrated on my air squats to keep a good back position. Felt really good!
McGill Big 3
- 7-5-3 Curl-up
- 7-5-3 Side Plank
- 7-5-3 Bird Dog
My back is feeling better and I think it’s because I’ve been learning how to avoid the pain, which in turn lets it heal. Went to open gym at 10.
- 42-30-18 cal Echo Bike
- 21-15-9 Knee Raises
- 42-30-18 Walking Lunges
Was hard to push the pace on the bike after the first round. Knee raises are kind of lame, but I even had to be careful on them to avoid swinging. Finished in 12:17.
10:00 EMOM (alt)
- 30s Ski Erg Triceps (Damper @ 10)
- 10 Incline Double DB Skull Crushers (25#)
I also put an AbMat under my back for more support. Almost failed skull crushers at the end of the sets.
- 30s/30s Side Planks
- 20s RKC Plank
Couldn’t squeeze my glutes very hard because it triggered my back pain. Took about 13 minutes. Boring!
Another good night of sleep and I’m feeling a lot more like myself today. Went to open gym at 10am.
- 8/8 Concentration Curls (30#)
- 8 Lateral Raises (10-12-12-12#)
- 8 Front Raises (10-12-12-12#)
15:00 HS Walk
I was having a rough time feeling comfortable even kicking up after not doing any for 2.5 weeks. I made it out to 25 feet for the first time though!!!! Then I came back with what felt like my most comfortable run and got to 20 feet.
- 3:00 AMRAP w/ partner (I go, you go)
- 3 Unbroken Power Snatches (115#)
- 3:00 Rest
- 3:00 AMRAP w/ partner
I haven’t really touched a barbell in a month or so. I warmed up snatches with triples at 45, 75, and 95 pounds. I started and got through 9 sets of snatches. So B started the second AMRAP. We both got through 9 sets and B got 2 more reps. I actually did push presses instead of jerks for most of the rounds to increase the speed.
- 100′ Single Arm Farmer Carry (88#)
- 20s RKC Plank
I also did an InBody scan after.
I was exhausted when I hit the pillow at 10:30 last night, but was wide awake at 3:30am and couldn’t get back to sleep. Decided I wouldn’t nap today, hoping it will lead to a proper night of sleep. It’s a really windy day so not great for exploring the city when sand keeps getting in your eyes. Went to the fitness center at 11am.
- 8 Lat Pull Downs (60-60-65-70-75 kg)
- 8/8 Kroc Rows (65# DB)
I used a pull-up grip width for the lat pull downs, hoping to work the same pulling muscles in a different way.
10:00 EMOM (alt)
- 8 Incline DB Fly (25-25-30-35-45#)
- 8 DB Bench Press (65#)
Really had no clue what to use for the fly and obviously started too conservative. The bench presses were challenging though.
10:00 EMOM (alt)
- 16 Weighted Lunges (30# DBs)
- 20 Plank Jumps
This got me breathing a lot harder than I expected.
If you do these right you really start cramping and almost feel like you’re going to puke.
10:00 Stationary Bike
Got 225 calories and 6.7 km.
Was in there just over an hour. Was feeling pretty exhausted as I went through this work, especially when I got to the lunges and plank jumps.
Didn’t do shit yesterday other than watch the Mayhem Classic. I’m still feeling my back a little bit at points during the night. I may hold off on hitting the barbell all week. Got to the gym early before 10am open gym.
- 50 cal Echo Bike
- 50 cal Ski Erg
- 50 cal Row
- 50 cal Echo Bike
- Reverse Grip Bench Press
Figured I’d get in some extra aerobic work with a long warm-up.
- 8 Reverse Grip Bench Press (155-160-165-170-175#)
- 8/8 Hammer Curls (30-30-35-35-40# DBs)
Worked on handstand walking for 15 minutes. I still have a lot to work on but I was starting to consistently get out to 15 feet or more.
- 100 Burpee Box Jump Overs (24″)
Pat Vellner did this in 5:37 earlier this week! I did not.
I went out way too hot in the first 10 reps and my heart rate never recovered. I was hoping for sub 10 minutes but when I got through 25 reps around 2:15 I knew it wasn’t in the cards and changed my goal to break 11. I was through 50 some time after 5:00 and was doing 10 reps about every 70 seconds, so I knew I’d have to turn things up a notch. I picked up the pace with 20 reps left, almost biffed it around 8 reps left, and made up a lot of ground on my pace to finish in 10:40. That was a nasty workout!
I started feeling my right calf in the middle of the workout and had to start jumping mostly off my left leg. Was limping almost immediately after the workout. That calf is not happy with me.
Midline & HS Mobility
- 15s Prone PVC Raise + Hold
- 40s Rest
Yesterday I was feeling better with regards to the cold. My back did not feel very good though. Probably did too much too soon this week. Glad it was time for a rest day. My triceps started to feel a little sore last night. Still took cold meds this morning and I was thinking it would be the last of it, but I was hacking up a lung at the gym and sound all stuffed up. Not feeling any improvement in my back or with the strained calves. Went to open gym at 10.
5:00 Echo Bike
Did 52 calories.
- 30s Echo Bike
- 20s Wall Sit
- 2:00 Rest
My calories were 17-17-16-15-16-15. As nasty as I expected it to be.
- 20 Shoulder Taps (facing wall, tap across)
- 5 Strict HSPU (facing wall)
- 100′ Farmer Carry (53# KBs)
- 1:30 Rest
We don’t have our big mats at the gym, so I cart-wheeled up for my shoulder taps and then side shuffled over and up on some plates with an AbMat for the handstand push-ups. Might have been the first time I’ve done those facing the wall and it’s a lot different. Good to work on them fatigued after the taps like that. This work ended up being a lot harder than I expected.
Worked on handstand walks and I’m making some solid progress already. Got out to 15 and 20 feet. I’m starting to feel things and be able to make changes in the middle of a walk.
My back was a little tight from yesterday’s workout. I went over and helped clean up at the new gym location, took a little nap, and then was out in the garage at 4pm.
Did 72 calories and 1.93 km.
- 5 Strict C2B Chin-ups
- 8/8 Kroc Rows (70#)
- 1:30 Rest
Tweaked my fucking back! Ugghhh. 😡 😡
- 3-6-9… Bench Press (135#)
- 30 Double Unders
Had this written for 95 pound push presses, but switched it for me. Glad I was still able to jump. I went unbroken through 9, then 7-5, 8-7, and 6-6-6. Only missed one dub I think. Finished the 18 presses and then 10 dubs.
I’m going to try to do some extra work on my back tonight and hopefully will wake up with it being a minor tweak, even though it feels like one of the more significant ones.
Yesterday my calves started to feel sore in the morning, with my lats and upper abs still sore. Everything is still sore today. After nearly an entire week in the yellow, my recovery has been steadily going up.
Went to the gym for the 9am class.
- 20 cal Echo Bike
- Bottom Squat Hold
- 10 Good Mornings (45#)
- 5 C&J (45#)
- 3 C&J (95#)
- 3 C&J (135#)
- 2 Mile Assault Bike
- 30 C&J (135#)
- 2000m Row
- 30 C&J (155#)
- 2000m Row
- 30 C&J (185#)
I paired up with Chris who used his own bar and loading. We swapped out on the bike every half a mile and it was programmed to swap every 200 meters on the rower. Instead of running outside in the cold for two miles we did the rower for the third set, which is easier than the bike, but took at almost 50% longer. The scaling between the three modalities didn’t really make sense in this workout because the time domains are extremely different. On the barbell we swapped every five reps for the first two weights and then every three for the final. I was unbroken with 135, 3-1-1 with 155, and 1-1-1 with 185. It felt good and I was able to pick the bar right back up for all of my quick singles. I wore my belt for 155 and 185. We finished in 28:01. This kind of workout is my jam.
I stayed after class and did some stability work for my back since I’ve been skipping it all week.
- 10/10 Bird Dogs + 10 second hold
8 Sets (Reverse Tabata)