Tag: Shoulder IYT

Whole Again

My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.

Warm-up

  • 5:00 SkiErg (1,138m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 20 Shoulder I-Y (red band)
  • 3 Rounds
    • 30s Handstand 90° Hover
    • 20s Hollow Hold

The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.

Arms

5 Sets

  • 5 Weighted Ring Dips (35-40-45-47.5-50#)

3 Sets

  • 8/8 Static DB Curls (30-35-35#)
  • 8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)

3 Sets

  • 10 Hammer Curl + Shoulder Press (40#)
  • 10 EZ Bar Skull Crushers (66-71-71#)

3 Sets

  • Barbell 21s (45#)
  • 55m Plate Pinch Walk (25# plates)

Conditioning

2 Rounds

  • 10 cal Row
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders
  • 10 cal SkiErg
  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 10 MB Cleans (20#)
  • 50 Double Unders

Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.

New Runners

Feeling a little beat from the last couple of workouts. Saturday has become my bench day though

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×220
  • 3x3x240
  • 2x3x245

Week 3 of the program called for 5×3 @ 240-245. Was feeling ok, so I did some of each weight.

Accessory – 3 sets

  • 20 Shoulder IYT (purple CS bands)
  • 40s Bird Dog Hold
  • 40s Bird Dog Hold

Conditioning

Laced up my new pair of Reebok Runners and went for an easy 1.92 mile run that took about 19:28. Had to stop at a light and forgot to pause my watch. The shoes have memory foam for the insoles, which felt a little weird as I took off, but as I settled in I didn’t even notice I was wearing a new pair of shoes, so I guess that’s a good sign.

Sand Hugger

Rode 18 today on the golf course. Couldn’t have asked for a better day and I even played well. Out in the garage around 6.

Bench Press

  • 10×45#
  • 10×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 6x4x235

Week 2 of the No B.S. program. Added 10# over the base weight.

Banded March

  • 2:00
  • Rest 4:00
  • 2:00

Finally able to pick up the new 100# sandbag, so I bear hugged it. Used the green and red bands again.

Accessory

  • 3×20 Shoulder IYT (CS purple)

Press & Run

It was a good call to drop out of the golf tournament. I’m haven’t felt much different from Thursday all day today and I was really stiff this morning. Out in the garage around 6pm.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 4x5x225
  • 7×225 (max reps)

Maybe could have gotten one or two more if I had someone here to spot me.

Accessory

  • 3×15 Shoulder IYT (CS purple)

Conditioning

Wanted to get in 30-40:00 run today. Went 3.59 miles at a slow pace, which took me 39:46.

Two Sixty

Walked 18 holes on a great day for golf yesterday. Out in the garage tonight with Bryan. I warmed up with 3:00 Airdyne (0.92 miles). It’s MAX week!

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 2×195
  • 1×215
  • 1×235
  • 1×250
  • 1×260 (PR)

That’s now a total of a 15# increase during the program. Guess I’ll have to test out my push jerk (best was 255#) soon since the push press is now higher!

Accessory

  • 2×15/15 Pallof Press (CS Blue)
  • 3×20 Shoulder IYTs (CS Purple)

Didn’t realize until after the first set that the Pallof presses were supposed to be 3×8-10 so I changed to the 2 larger sets.

Conditioning

8 Rounds (Tabata Mash-up)

  • 20s Lateral Hops (12″ parallette)
  • 10s Rest
  • 20s Airdyne (legs only)
  • 10s Rest

For the first 4 reps or so I paused between jumps to get a feel for the height and then the rest of round 1 and all of round 2 I rebounded. I was starting to gas, so for the next 4 rounds I did the pausing. Back to rebounded the full 2 last rounds to close it out. Stuck to legs only on the Airdyne because I want my upper body to be fresh for the bench press MAX on Thursday. I did 206 jumps and 107 calories on my AD2.

Bench 5s

Golfed terrible today. Out in the garage after 8pm for a quick session. Figured I’d squeeze in more these last few days before I go on vacation. Start of week 10 and things are starting to deload.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 2x5x235
  • 5×240
  • 5×245 (PR)

Had to grind the last two sets out.

Accessory

  • 3×20 Push-ups
  • 3×15 Shoulder IYTs (CS Purple)

Quick work.

Ascending

Was up late to finish watching Bloodline, but made it to the 10am.

Warm-up

  • Shoulder stretching
  • Bottom Squat Hold
  • 500m Row

Strength / Accessory

4 Sets

  • 10/10 Single Arm Single Leg RDL (44# KB)
  • 5/5 OH Lunge (44# KB)

Conditioning

3-6-9-12-15

  • Power Clean (95#)
  • Front Squat (95#)
  • Burpee

Finished in 9:48.

Out in the garage before dinner.

Push Only 

  • 3×15 Pegboard Pull-ups (6-5-4)
  • 3×10 Rack Chins (35#) 
  • 3×10 Lat Pull-downs (green bands)
  • 3×10 DB Curls (30#)
  • 3×15 Shoulder IYTs (CS purple)

Was only supposed to be sets of 12 Pull-ups but I failed at math today.

Broken Streak

Wednesday night I started to feel sore in my hamstrings from the 72 deadlifts on Tuesday. My shoulders already started to feel weird from the dumbbell overhead squats too I did that evening too.

Walked 18 yesterday and played one of the best rounds of my life, beating my best at the Sawmill by 7 strokes (did move up a tee from where I’ve been playing the last 2 years, but it wouldn’t make that big of a difference). It was a 4 over par 76!

Last night I started to get sore in my quads from the single arm OHS. Out in the garage later than usual tonight.

Hybrid Push Only

  • 3×10 Pull-ups
  • 3×20 Rack Chins
  • 3×20 Supinated Close-grip Lat Pull-downs (green bands)
  • 3×15 Hammer Curls (15-20-25#)
  • 3×20 Shoulder IYTs (CS Purple)

I had moved my car out of the garage for once, so I used the high pull-up bar, but still went 6-4 on the sets of 10. Saved the IYTs for after the metcon so I wouldn’t burn out my shoulders.

Conditioning

20:00 AMRAP

  • 10 Pull-ups
  • 5/5 Single Arm Front Rack Squats (25# KB)
  • 100m Ski Erg
  • 5/5 Suitcase Deadlifts (70# KB)
  • 10 H2H KBS (50#)

I forced myself to do all kipping pull-ups today, no butterfly. Wore my grips, but still ripped. 😦 My original plan was to try to do every set unbroken, but I only managed the first round. I was having a hard time on that bar. I broke them up to 6-4 the rest of the way until I felt my calluses in the final set of 4 and did that set 6-3-1. Too late. :’/ Ripped. I think it had something to do with how my grips were folding over and bunching up. Maybe I had them on too loose, because I wanted some slack for the front rack squats, which I probably didn’t need.

I did a quick switch of arms for the squats, though they were not a struggle at all. Should have added some weight to the kettlebell. I set the KB down after 5 and turned on the deadlifts to prevent any unnecessary strain from passing it across my body. Finished 7 rounds, the pull-ups, squats, and ski.

Back From Bulgaria

Yesterday I woke up at 4:30am UTC+3 (9:30pm Eastern on Sunday night) to travel home, so was up for over 24 hours again. I did get some little naps on the flights though. Planned to bench when I got home but all I wanted to do was be lazy. Bryan came over at 4 to bench with me. I warmed up with 3 minutes (0.89 miles) on the Airdyne. Start of week 6 on the Hybrid Push Only program and with a long weekend out-of-town I wanted to get in 2 days worth today.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x210
  • 3x10x195
  • 3x10x165 (close grip)

The 4×5 working sets were prescribed to be at 75%. Thought I might feel weak, but felt good after the week of rest.

Accessory

  • 3×10 Tricep Rock-n-Rolls (30-35-35#)
  • 3×10 DB Side Raises (20#)
  • 3×15 DB Bent-over Side Raises (15-15-20#)

Pull-up Day

  • 3×10 Pull-ups (quick 6-4)
  • 3×10 Rack Chins (25#)
  • 3×15 Banded Lat Pull-downs (green)
  • 3×10 DB Curls (30#)
  • 3×20 Shoulder IYT (CS Purple)

I had just started to sprinkle but I headed out for a run. Went a shorter loop, which was 2.09 miles in 22 minutes.

Push Deload

I walked 18 holes today and wasn’t going to do any workouts, but decided to knock out the first day of the Hybrid Push Only deload week since it was less than a half hour of stuff. Good timing for the deload since I’m heading to Bulgaria tomorrow.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 2x8x175

That’s all? 🙂

Accessory

  • 3×30 Push-ups
  • 3×20 Shoulder IYTs (CS Purple)

That 3rd set of push-ups got rough!