Digging

I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.

Warm-up

  • 2:00 BikeErg (861m)
  • Shoulder Stretching

Conditioning

  • 400m Run
  • 50 Parallette-facing Burpees
  • 400m Run

The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.

Back

3 Sets

  • 12 Seated Wide Grip Cable Row (93#)
  • 12 Seated Back Fly (30#)

3 Sets

  • 12 Lat Pulldowns (lean back, 93#)
  • 8/8 Kroc Row (60# DB)

3 Sets

  • 12 Straight Arm Pulldowns (60#)
  • 12 DB Pullover (50#)

Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.

Hot Weekend

Going to be 90s all weekend. Feeling my glutes from the lunges.

Conditioning

30-25-20-15-10-5

  • alt Side Crunches
  • Superman
  • K2E
  • Stiff-Legged Deadlift (75#)

Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.

Back

3 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 10 Underhand Lat Pulldown (115#)

The second set felt easier, so I’m wondering if I had it set to 104 pounds.

Time for some yard work.

Friday Hour

My abs are finally not sore! My shoulders, upper back, and triceps are feeling the Murph prep though and my knees feel a bit odd today. Out in the garage at 4pm. I did some PVC passes to loosen up a little.

Back

3 Sets

  • 15 Seated Wide Grip Horizontal Row (93-104-104#)
  • 15 Incline Back Fly (20# DBs)

3 Sets

  • 15 Seated Double Handle Row (104#)
  • 15 Incline DB Row (30# DBs)

Higher rep back work to help with Murph volume.

Conditioning

  • 50 Sit-ups
  • 50 Handstand Push-ups
  • 50 Sit-ups
  • 50 Push Press (95/65)
  • 50 Sit-ups

Heavily modified Mayhem workout, which was 30 GHD sit-ups throughout and had the push presses first. I knew doing the HSPU second would have been a disaster. I hoped to be able to do 5×10 on the HSPU but in the second set I quickly realized that would be a bad choice. I did 10, 5×6, and 2×5, taking over five minutes to get through them! For the push presses I was able to gut out 5×10. Nice to get a barbell back in our hands for pressing when it feels like we’ve used the dumbbells a lot lately. Finished in 14:29.

Everything done in under an hour and it was one of those workouts where lifting my arms in the shower after was a struggle.

Feeling Those Overhead Squats

Body is pretty wrecked from the 90 overhead squats. Out in the garage at 10am.

Warmup

  • 2:00 BikeErg (1,029m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 20 PVC Passes
  • 30s Dead Hang
  • 5 Snatch (45#)
  • 5 C&J (45#)
  • 3 Snatch (95#)
  • 3 C&J (95#)

Conditioning

10 Rounds

  • 3 Snatches (115#)
  • 3 Burpees over Bar
  • 3 C&J (115#)
  • 3 Burpees over Bar

My goal for today was unbroken to work on my cycling. First round was done in around 45 seconds, which I knew was hot and wouldn’t hold. I was done with five rounds at 5:46 and finished at 11:53, so the second five rounds took me 6:07.

Back

3 Sets

  • 12 Seated Cable Pull (double handle, 115#)
  • 12/12 Kroc Row (53# KB)

3 Sets

  • 12 High Pulley Underhand Row (double handles, 82#)
  • 12/12 Elbow out DB Row (25# DB)

Busy day ahead.

Shoulder DOMs

The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.

Back

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10 Underhand Lat Pulldowns (115#)

3 Sets

  • 10 Seated Cable Row (115#)
  • 10 Incline DB Back Fly (30#)

3 Sets

  • 10 Standing Offset Double Handle Row (93#)
  • 10 Incline DB Rows (40#)

Midline

3 Rounds

  • 15 V-ups
  • 10 Plank Walkouts
  • 30 Oblique Crunches

I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.

Conditioning

8:00 EMOM (alt)

  • 18 cal Row
  • 15 Burpees

I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.

After a Skipped Saturday

Had a busy day yesterday so it ended up being a full rest day. Out in the garage at 10am.

Back

3 Sets

  • 10 Seated Cable Row (115-120-120#)
  • 10/10 Seated Single Arm Cable Row (49-54-54#)

3 Sets

  • 10 Lat Pulldowns (115-120-126#)
  • 10 Underhand Lat Pulldown (115-120-126#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Conditioning / Midline

  • 3 Rounds
    • 500m Row
    • 12/12 Side Bends (70# KB)
    • 20 Seated Leg Lifts over DB
    • 24 Russian Twists (35# DB)
    • 35s Hollow Hold
  • 1,500m Row

Combined things together to save time and it worked out well. I was around a 1:55 pace for the 500s and then 1:53.5 for the 1,500.

2021 Valentine’s Day

Out in the garage around 10:30 with my Valentine.

Back

3 Sets

  • 10 Seated Cable Row (115-126-126)
  • 10/10 Seated Single Arm Cable Row (49-54-54)

3 Sets

  • 10 Lean Back Lat Pull Downs (126)
  • 10 Underhand Lat Pull Downs (126)

3 Sets

  • 10 Incline Straight Arm Pull Downs (71)
  • 10 Forward-facing Incline Cable Pull Downs (82-93-104)

This was a DLB superset.

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12-11-11-11)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (9-9-9-10)
  • 10s Rest

My upper abs were on fire during the last two sets of PVC sit-ups and they were already sore in the evening.

Back Scare

When I got up to pee a couple times during the night I couldn’t stand up straight and even when I woke up for good my back wasn’t great. Was just like a back tweak. After sitting and drinking my coffee I felt pretty fine though. I spent two hours in my workshop milling up some boards and then hit a workout at noon today.

Warm-up

  • 3:00 TrueForm Run (0.49 km)
  • Crossover Symmetry Activation

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 60-65-65-65#)

4 Sets

  • 10 Seated Cable Row (115-120-120-120#)
  • 10/10 Seated Single Arm Cable Row (49-54-54-54#)

3 Sets

  • 10 Lean Back Lat Pulldown (104-115-115#)
  • 10 Reverse Seated BTN Lat Pulldown (104-115-115#)
  • 10 Underhand Lat Pulldown (104-115-115#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 60-65-65-65#)
  • 10 High Pulley Underhand Row (rope, 60-65-65-65#)
  • 10 Banded High Pull (green)

Midline

3 Sets

  • 10 alt Hanging Straight Single Leg Raises (5# ankle weights)
  • 10/10 Hanging Oblique Knee Raises (5# ankle weights)
  • 40 Hollow Scissor Kicks (5# ankle weights)
  • 6/6 Hip Abducted Evil Wheels

Spent close to three more hours in the workshop later on, which I think my legs will feel tomorrow. I felt a twinge in my back a few times through today’s workout, but otherwise I would never believe how I felt early this morning.