Pumped Up Biceps

Warm-up

  • 10 Bench Press (45#)
  • 20 PVC Passes
  • 10 Bench Press (95#)
  • 5 Bench Press (120#)

Chest

MAX Bench Press (140/70#)

I got 33 reps. Pretty sure last night’s muscle-ups affected this.

MAX Decline Push-ups (12”)

40 reps

3 Sets

  • 8 Seated DB Shoulder Press (50#)

At this point my biceps were super pumped and I was definitely feeling all those muscle-ups from last night.

100 DB Bench Press (30/15#)

I went 6×15 and 10 to finish in 2:23.

Weightlifting

I warmed up with 10×45, 5×95, and 3×135.

15:00 EMOM

  • 3 Power Cleans
    • 2 @ 155#
    • 3 @ 165
    • 4 @ 175 (started wearing my belt)
    • 2 @ 185
    • 1 @ 195
    • 1 @ 205 (switched to singles)
    • 2 @ 215

Woof! I was starting to feel my back with the tough-n-gos, so I switched to quick singles.

Midline

3 Rounds

  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Jack Knives (15#)
  • 10s Rest
  • 30s Seated Leg Lift over DB
  • 50s Rest

Chest Week 2

This is the second week of the chest workout, so the weights go up.

Warm-up

  • 20 PVC Passes
  • 10 Bench Press (45#)
  • 10 Bench Press (75#)
  • 5 Bench Press (100#)

In between some of the parts, we’d jump on the BikeErg. I did 2:30, 1:00, and 5:00.

Chest

MAX Bench Press (120/60#)

Was able to knock out 40 reps.

MAX Ring Push-ups

A bit of a struggle very early here. Only got 26.

3 Sets

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

It’s so much harder with elbows out and the dumbbells facing forward.

75 DB Bench Press (40/20#)

Felt pretty good here, doing 5×10 and 5×5 to finish in 2:48.

Weightlifting

Squat Cleans

  • 2 Squats Cleans + Bottom Squat Hold + 2 Front Squats (45#)
  • 4×95
  • 2×135
  • 2×165
  • 2×185
  • 2×205

I belted up at 165 or 185. The squats felt heavy!

E15S – 5:00

  • 1 Power Clean (185#)

This was tough, but very doable. Wore my belt.

Midline

4 Rounds

  • 50m Uneven Farmer Carry (45+60#)
  • 8 Parallette Shoot Throughs
  • 10/10 Banded Rotations & Holds (red)

Then we spent 3-4 hours working on the outdoor gym and I mowed my lawn.

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.

Feels Like 97

Yesterday I walked 18 holes in the 90° heat and we were behind a slow group so it was our slowest round of the year too, clocking in at about four and a half hours! I mowed the lawn in the evening after work. Today the heat index was at 97° when we got out in the garage for our workout.

Warm-ups

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 10×15#
    • 5×20
    • 5×30
  • 5 Deadlifts (45#)
  • 5 Hang Muscle Cleans (45#)
  • 5 Power Cleans (45#)
  • 5 Push Jerks (45#)
  • 5 C&J (75#)

Strength

E2M – 5 Rounds

  • 10 Seated DB Shoulder Press (35-40-40-40-45#)

Conditioning

3 Rounds

  • 700m Run
  • 15 C&J (95/65#)

With the heat I made sure not to go out hot on the run. I figured 3×5 would be good on the barbell, so that’s what I did for the first two rounds. I decided I was going to try two sets for the last round, and when I got to eight I thought I’d do 9-6, but then I said fuck and and try to go unbroken, which I was able to. Finished in 15:30.

Midline

3 Rounds

  • 12 Hanging Half Circle Knee Raises
  • 12 alt Single Leg Lifts (hold up on PVC)
  • 16 Plank Hops
  • 12 Seated Pike Double Leg Lifts

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60

Strength

10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.