Matched with Chin-ups

Sore. All. Over.

Really feeling Friday’s burpees and push-ups in my shoulders and traps. I bought a massage gun for less than $95 on Amazon and I’m really liking it so far.

massage-gun

I jumped on the bike early and we got started with the meat of our workout at 10am.

Warm-up

  • 20:00 BikeErg (10,461m)
  • 40 PVC Passes
  • Steamboats

Test

MAX Strict Chin-ups

I managed 17, which is the same number of pull-ups I did about a month ago. I guess my biceps need more work.

Back

4 Sets

  • 10 Straight Arm Lat Pulldowns (50#)

Used open palms and a grip width similar to bar muscle-ups.

4 Sets

  • 10 Wide Grip Lat Pulldowns
  • 10 Lay Back Lat Pulldowns
  • 10 Supinated Close Grip Lat Pulldowns

Started with 80#, which is what I’d been using for the other giant sets. Went up to 90# for the other three sets, which was rough!

4 Sets

  • 10 Prison Back Fly (20-25-25-25# DBs)
  • 10/10 Elbows Out Kroc Row (35#)

The prison fly is an interesting movement. You’re seated and start bent over with the dumbbells between your legs. As you do a fly, you sit up, rotating your arms, and continuing to raise the DBs overhead.

5 Set Drop Set

  • 8 Incline Prone DB Rows (50#)
  • 4 Max rep Drop Sets (45-40-35-30#)

Last time I did 12-10-10-16. Today Brandi started adjusting one DB to speed it up and cut the rest. I got 12-12-12-14.

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (25#)
  • 12 Crunches w/ pause (30# DBs)
  • 7/7 Hip Abducted Evil Wheels
  • 50m Front Rack Carry (155/105#)

Took the first three movements up a notch. Front rack carries are so good/bad!

Up to Twelve

It was nice to get out of town and see my Dad yesterday, walking 18 holes together. Today I was out in the garage early for some cardio (love the new BikeErg!) before a 10am start.

Warm-up

  • 15:00 BikeErg (7,832m)
  • PVC Passes

Wheeled the bike out back in the sun again. Increased pace every five minutes.

Back

4 Sets

  • 12 Straight Arm Pull Down (45#)

Use open palms, which forces you to engage your lats more because you can’t “pull down” with your arms.

4 Sets

  • 12 Wide Grip Lat Pull Downs (80#)
  • 12 Behind Neck Lat Pull Downs (80#)
  • 12 Close Grip Lat Pull Downs (80#)

My bright idea to go from sets of 10 to 12. Idiot!

4 Sets

  • 12 DB Pullover (50#)
  • 12/12 Kroc Rows (53#)

5 Set Drop Set

  • 8 DB Back Fly (40# DBs)
  • 4 Max rep Drop Sets (35-30-25-20#)

I did twelve reps for the first three drop sets and then hold on for a whopping 20 reps.

Skills

I helped Brandi with some bar muscle-up drills and worked on ring false grip and a strict muscle-up a bit with the rings at ring dip height. The false grip is so uncomfortable!

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (20#)
  • 12 Plate Crunches w/ pause (55#)
  • 5/5 Hip Abducted Evil Wheels
  • 50m Front Rack Carry (155/105#)

Improved the knee-in movement by getting some straps  to use around my feet instead of the band I used last week. I’d like to go even heavier for the crunches so may have to try with a barbell. Forgot how nasty a front rack carry can be.

Add Hip Abduction

Each night my back seems to be a bit worse, though hasn’t bothered me rolling over yet. Has been fine after I’m up and moving around, which is good. My ass is sore from yesterday! Out in the garage at 10am.

Warm-up

  • 10:00 BikeErg (4,426m)
  • Monster Walks
  • 20 PVC Passes

Back

5 Sets

  • 10 Straight Arm Pull Down (35, 4×50#)

4 Sets

  • 10 Wide Grip Lat Pull Downs (80#)
  • 10 Behind Neck Lat Pull Downs (80#)
  • 10 Close Grip Lat Pull Downs (80#)

This gets so bad. I think the 40 muscle-ups from yesterday really affected those close grip pull downs.

4 Sets

  • 10 Seated Cable Row (75#)
  • MAX Strict Chin-ups (10-8-6-5)

Why are strict chin-ups so hard after all this stuff?

4 Sets

  • 10 Inverted Bar Row
  • 10 Seated Bent Over Back Flies (30# DBs)

Haven’t done the bar rows in a long time. I like those.

Midline

4 Sets

  • 12 Low-Pulley Knee-In w/ pause (20#)
  • 12 Plate Crunches w/ pause (45#)
  • 5/5 Hip Abducted Evil Wheels
  • 50m Sandbag Carry (100#)

I’m going to be feeling this for a few days. I feel like I’ve gotten pretty good with evil wheels, but the hip abduction is a game changer. I used a PVC pipe through a 45# plate, which also adds a lot more instability compared to a barbell with plates.

In the evening I modified an old ab wheel.

Another Pull-up Bar

Feeling my ass a bit from yesterday’s lunges. I was out in the garage working on a new pull-up bar before Monday. I might redo the board because the right side has some flex to it.

new-pull-up-bar

Finally started our workout around 10:30. Doing back day on Saturday this week since tomorrow will be a rest day.

5 Sets

  • 10 Straight Arm Pull Down (45#)

5 Sets

  • 10 Wide Grip Lat Pull Downs
  • 10 Behind Neck Lat Pull Downs
  • 10 Close Grip Lat Pull Downs

Nasty super set! I used 60-60-70-80-80#.

5 Sets

  • 10 Seated Cable Row (60#)
  • 10 Leaning Seated Cable Row (60#)

5 Set Drop Set

  • 8 Incline Prone DB Rows (50#)
  • 4 Max rep Drop Sets (45-40-35-30#)

The idea here is to hit a heavy set of eight, then decrease the weight and hit a max set until you get in five total sets. I got 12-10-10-16 on my max rep sets.

We skipped ab work since we just did some yesterday and those were some brutal sets today!

In the afternoon I remounted the pull-up bar because one side of the board was flexing too much. It’s solid now!

pull-up-bar-v2

Perfect Pacing

Forgot to hit publish on this yesterday, so it’s going live the morning after, but the post date is correct.

Monday night I started having issues with my sinuses and it hit me full on yesterday. Took the day off work since I couldn’t sit or stand for more than a few minutes without my nose and eyes watering like Niagara Falls. Was supposed to golf, but had to bail again. 🤒  I got out in the garage around 5:30.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5×210
  • 5x5x220

Used 215 last time. Not sure how long these 5# jumps are sustainable.

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×130
  • 3x5x140

Last time I did 2 sets at 135 and one at 140, plus adding in the extra warm-up set. These increases really aren’t sustainable on the shoulder press so I jumped up a bit in volume and increased the weight on 2 of the working sets.

Accessory

  • 3×16 Alternating Incline DB Bench Press (50#)
  • 3×15 Pallof Press (CS Red)
  • 3×15 Tricep Extensions (40-45-50#)
  • 3×15/15 Landmine Press (80#)

Performance Plus

4 Sets

  • Bench HS Walk (3s hold at end of turn – video)
  • 10 Straight arm pull-downs on low rig (feet on box – video)

Interesting.

Conditioning

10x

  • 1:00 Ski Erg (90% of 500m PR pace)
  • 1:00 Rest

Pace goal came out to about 1:45, which I was holding after the start, but that’s not enough to bring the average down low enough. I got progressively better and longer sprint starts. Splits in meters and average pace were…

  • 282-1:46.3
  • 283-1:46.0
  • 284-1:45.6
  • 284-1:45.6
  • 285-1:45.2
  • 285-1:45.2
  • 286-1:44.8
  • 287-1:44.5
  • 289-1:43.8
  • 293-1:42.3

Came out to a total of 2,858 meters and … 1:44.9! Made it. 😉