When I came up with this one, I wrote “GRIPPY!!” in my notes.
I went 12-10-8 for the first toes to bars and then 6-6-6-4-3-3-1-1-1-1, so doing something like 5×6 both times probably would have been better. The row took me about two minutes and the ski around 2:45 I think. Swings were unbroken. Finished in 11:48.
10 Wide Grip Bench Press
10 Bench Press
10 Close Grip Bench Press
Used 45-95-105-115#, which is the same as last time we did this.
10/10 Cable Pull Down & Across (handle, 20#)
10/10 Cable Tricep Cross Body Extension (handle, 20#)
10 Overhead Tricep Cable Extensions (rope, 35#)
Took some more videos so I can hopefully get out a blog post about the cable pulley system soon. It’s getting so much use!
I don’t feel any tightness at all in my back after doing the goblet squats yesterday! Did my floor PT exercises during a lunch break. Out in the garage at 4pm.
5:00 Airdyne (2.47 km, 96 cals)
MAX DB Shoulder Press (20/35#)
My plan was to do all of the handstand push-ups strict, but in the first set I knew that wouldn’t hold. I was able to do all 10 strict for the first two sets. Then I did 6 strict plus 1 strict in to 3 kip, and finally 5 strict plus 5 kip in the fourth. I lost the shoulder presses real quick getting 15-8-6-5 reps.
cal Ski Erg
5:00 Rest and Repeat
When I got a few reps in to that first set of 21 burpees I knew this was going to be bad. Oh shit! My triceps were blown! I was having a hard time pushing myself up off the ground. My ski pace slowed significantly after the first 21 calories. First time through took me exactly 6:00. I started out the second time much slower on the machine, but was able to pick up the pace for the 9 cals and then push the burpees, to make up some ground, getting 6:02.
Feeling pretty good after yesterday, but I’m sure my abs will start getting sore from those 150 sit-ups after zero in a month. My ass isn’t any extra sore from doing more walking lunges. Went in at 1:30.
50 cal Echo Bike
I didn’t realize how tired my shoulders were until I started moving.
If my shoulders weren’t so beat I would have pushed more more reps. I missed the third rep and another attempt in round eight when I was trying to think about delaying my turnover a little bit. Did four reps in the last round to make up for it.
10:00 EMOM (alt)
2 Parallette HSPU (1 AbMat – 9.25″)
10 HR Push-ups
My shoulders were on the parallettes at the bottom. Really have to concentrate on a deep maximum kip for that much of a deficit.
10:00 EMOM (alt)
30s Tricep extensions on Ski Erg
8-12 Double DB Incline Skull Crushers (25#)
We weren’t sure what to do on the ski erg, so started out slow and controlled in the first round, which didn’t feel like it really did anything. So we sped up the pace after that and oh shit! You blow up after 15-20 seconds. Then the skull crushers were so much harder too. I did 12 reps for two rounds and then eight reps the other three rounds.
Was planning to do some handstand walking practice, but my triceps were so blown up I could barely hold a handstand! Maybe tomorrow.
On Sunday night I was exhausted by 9pm. Dumb time change! Woke up with a headache on Monday and took a much needed rest day. Out in the garage around 3:30 today.
Went 69 calories and 1.6 km.
MAX @ 225 (9)
The program called for 4×5 @ 230-235 and then a max reps set at the base weight. Last cycle I did the four working sets all at 230, so today was a big improvement. My final set of five matches my 5RM and I finally beat my max reps with 225# by two reps after getting exactly seven reps the last four times I’ve tried. 💪 💪 My left arm was actually lagging a little on the heavy set and final max reps, when it’s always been my right. Maybe some of the accessory work is evening things out.
8 Seated OH Tricep Extensions (50#)
8/8 Concentration Curls (30#)
Year of the Engine – Rocket Race
Settled in around 95 RPM. Total of 734 calories and 10.95 km.
No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.
That’s my 3RM, which was set about 3 months ago.
Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though. 2.5 7.5# under my 3RM.
15/15 Pallof Press (CS Blue)
20 alt Incline DB Bench Press (50#)
3×10/10 Tricep Extensions (30#, single arm)
3×10 Landmine Twists (45# bar + 40#)
The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.
2 Minute Challenge
2:00 AMRAP – DU
I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.
Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.
3×20 alt Incline DB Bench Press (50#)
3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
3×10 Tricep Extensions (single arm, 30#)
3×10 Landmine Twists (45# bar + 35#)
Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.
30 cal Ski Erg
20 Goblet Squats (70#)
10 Target Burpees (ceiling – 14″)
Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.
Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.
3×12 Strict Pull-ups
3×18 Rack Chins
3×12 Strict Wide Grip Pull-ups
3×15 DB Curls (20-25-25#)
3×20 Tricep Extensions (50#)
I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.
25 MB Cleans (20#)
25 Push Press (35# DBs)
First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.