Downhill Recovery

Was a little tired this morning and my back was tight, but WHOOP said my recovery was only 23%!

I honestly don’t feel that bad. Some days it seems to take the heart rate at a weird time that just throws off the formulas, because it said my resting heart rate was 48, which is much higher than my typical 38-40. Out in the garage at 3:30 today for a session that took 2 hours.

Warm-up

  • 5:00 Airdyne (103 cals, 2.55km)
  • 3:00 SkiErg (656m)
  • 2×15 Steamboats
  • 2 HSPU
  • 5 DB Hang Squat Cleans (25#)
  • 2 Burpee Pull-ups
  • 2 DB Hang Squat Cleans (40#)

Conditioning

12:00 AMRAP Partner

  • 6/6 HSPU
  • 5/5 Burpee Pull-ups
  • 6/6 Box Jumps (24/20″)
  • 5/5 DB Hang Squat Cleans (40/25# DBs)

This was a new idea for a partner workout where the sets are small, so by the time you move to your next spot it’s almost your turn again. The way this one works is each partner does 6 handstand push-ups (one person working at a time), then each does 5 burpee pull-ups, etc. Brandi scaled back her HSPU to do Rx and eventually went to some DB push presses. It worked out pretty well, with the burpee pull-ups taking the most time by far. I originally was going to do 15 minutes, but pulled back to 12 today. Would have been fine with three more minutes. This would be a good one to try solo as well. I started, we got through five rounds and I got all of my burpee pull-ups done in the sixth.

Strength

Bench Press

  • 10×45#
  • 8×125
  • 5×165
  • 5×195
  • 5×215
  • 5×225

Could have went more, but that was good enough for today with a lot of work left.

Accessory

3 Sets

  • 12 DB Chest Fly (35#)
  • 12 Underhand Front Raise (15# DBs)

3 Sets

  • 12/12 Static Bicep Curls (25-30-30# DBs)
  • 12 Standing DB French Press (50# DB)

2 Sets

  • 12 Hammer Curls (30# DBs)
  • 12/12 One Arm OH Tricep Extension (25-20# DB)

1 Set

  • 12 Hammer Curls (30# DBs)
  • 12/12 Tricep Kickbacks (25# DB)

The single arm overhead tricep extensions were really bugging my left shoulder so I did kickbacks for the third set.

Midline

3 Sets

  • 10 Jack Knives (20# DB + 5# ankle weights)
  • 10 Renegade Rows (50# DBs)
  • 20 alt V-ups (5# ankle weights)
  • 10/10 Partner Banded Rotations/Holds (blue)

We should really do more of those renegade rows on back day. I feel like they isolate the back muscles better than a Kroc row, which are easy to rotate and cheat on.

Hold It

I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.

Warm-up

  • 5:00 BikeErg (2,550m)
  • 2 sets of 15 Steamboats in each position

Strength

4 Sets

  • 8/8 Single Arm Bench Press w/ OH Hold (50#)
  • MAX Dumbbell Bench Press (50#)

The single arm presses were done with the dumbbells in a line similar to a barbell and then the max set was with the DBs pulled in, parallel to each other. I did 16-12-10-20 for the max sets. It would be nice to have a set of 60s for dumbbell bench press.

3 Sets

  • 12/12 Static Bicep Curls (25#)
  • 12 Standing DB French Press (50#)

3 Sets

  • 12 Hammer Curls (25# DBs)
  • 12/12 Tricep Kickbacks (25# DB)

Those were some good supersets.

Conditioning

4 Rounds w/ Partner

  • 10 Burpees / Plank
  • 15 Pull-ups / Band Pull Down Hold
  • 15 DB Push Press (35#) / HS Hold
  • 30 Air Squats / Bottom Squat Hold

**One person does the hold while the other does their reps then switch places. Same thing with each movement pairing. Each round alternate your starting movement so you experience both orders for each pairing.

I haven’t done a partner workout with holds like this in years. After the strict handstand push-ups yesterday I didn’t want to get too heavy on the push presses, so I went with the 35 pounders and they were perfect because the last five reps got pretty slow each round. You don’t always have to go heavy to get in solid work. Did all pull-ups unbroken and they felt really good. Even my air squats were fast today. We finished in 18:46.

Not Going Faster in this Repeater

My upper body was pretty sore yesterday and my upper back definitely still is. My hands just ached this morning. Yesterday was the last day of my four day weekend and I walked 18 holes of golf. Worked on the new office a little in the morning and then for a few hours after I got home. It was a busy four days and my weight was under 193 this morning, so I need to build back up to the 195-198 zone. Today we worked out at 4pm.

Warm-up

  • 5:00 SkiErg (1,113m)
  • 5:00 BikeErg (2,510m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 8 Kossack Squats

Strength

E4M – 4 Sets

  • 1:30 Banded March (green, 30# MB, 1x bear hug, 3x front rack)
  • 16 Goblet Kossack Squats (40# DB in front rack)

4 Sets

  • 10/10 Landmine Curtsy Lunges (1@115, 3@125#)
  • 10/10/10 Three Position Calf Raises (40# DBs, out-neutral-in)

These were both good supersets!

Conditioning

15-12-9

  • Over the Box Jumps (24″)
  • Strict HSPU

5:00 Rest & Repeat

I was hoping to get through in three sets and I did the first time by doing 6-5-4, 5-4-3, 4-3-2 to finish in 5:19. I knew I wouldn’t be able to sustain that a second time so during the rest I came up with a four set plan. I went 4-4-4-3, 3-3-3-3, 3-2-2-2 and I was on the brink of failure a lot. Finished in 6:17. Just not a #repeater workout you’re going to get faster on after the first cycle through. Happy with the way that turned out though.

Midline

3 Sets

  • 20 Jack Knife DB Pullover (25#)
  • 12/12 Plank w/ Tricep Kickback (20#)
  • 24 alt DB Leg Drops (25#)
  • 12/12 Banded Partner Rotations/Holds (2x red, 1x blue)

Some new stuff that was rough. Those banded rotations/holds are still the worst movement though.

Strict Intensity

Yesterday I was hungover and took a couple of naps. Had to shovel the heavy wet snow, which actually accounted for my second highest WHOOP strain score of the week. Glad it was a rest day, because I would not have been able to fitness. After a solid night of sleep, I woke up with a 96% recovery score! Got to the gym early today for open gym again.

Warm-up

  • 150 cal Echo Bike

Took about 14:25.

Accessory

3 Sets

  • 10 Prone Fly (20# DBs)
  • 10/10 Tricep Kickback (35#)

Gymnastics

  • 15:00 Handstand Walk

Tried to focus on pushing through my shoulders, hands out, and bent knees today. Feeling more and more comfortable each time I practice. Got out to 21-22 feet on my longest one. Here’s my final attempt.

 

Conditioning

15:00 AMRAP

  • 3 Strict HSPU
  • 3 Strict C2B Pull-ups
  • 12 Walking Lunges (25# DBs at sides)

I like programming low rep strict movements in a workout like this, where it’s a challenge but I’m able to keep moving without rest. After getting round one done in about 40 seconds I was worried it was too fast. Then after not slowing much through about five rounds I set a goal to stay under a 1:00/round page. Even though I started dropping from the top of the C2B and quickly grabbing on for the next rep, I was able to make up time by speeding through step through lunges. Was able to do all of the HSPU unbroken without a problem. Finished with 15+5.

Midline

  • 3x 20 Dead Bug
  • 3x 10 Curl-up (3s pause)
  • 3x 10 Bird Dog + 10 second hold (each side)

Another Bench PR

My body is pretty wrecked from the last two workouts and I have some nice bruises on my legs from bouncing all of those cleans. Out in the garage before 4pm. Warmed up on the Airdyne for five minutes, getting 106 calories and 2.59 km.

Strength

Bench Press

  • 2x6x45#
  • 2x6x135
  • 4×185
  • 2×225
  • 3×250
  • 3×255
  • 3×260 (PR)
  • 1×270
  • 1×275
  • 1×280

Last cycle I did 2x3x245 and 1x3x250 and then I starting losing all of my gains the week after. Today called for 3×3 @ 245-250. In week 3 of this cycle I did 240-240-245-250-255 for triples, so I was looking to push that and set a new 3RM. Small success and I was still able to hit 280. Just wasn’t feeling it today, especially with the 270 being the hardest single of the three.

Accessory

3 Sets

  • 10 Reverse Grip Bench Press (155#)
  • 10/10 Tricep Kickbacks (25#)

Bench is Taking Off

My back wasn’t pinching on me like it did on Sunday. Stayed up late on Sunday night again, so not a great night of sleep. Last night, however, I got more sleep. My back is even better today. Out in the garage at 3:30.

Warm-up

3:00 Airdyne

Jumped on the bike while I was waiting for Kevin to show up. Got 63 calories and 1.56 km.

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 3×240
  • 3×245
  • 3×245
  • 3×250
  • 3×255
  • 1×270
  • 1×280

The program called for 5×3 @ 240-245 this week. Last cycle, where I used the same base weight, I did 240 for all five sets and struggled. I felt amazing today so pushed higher and ended up matching my all-time 3RM with 255#. The heavy singles are the most I’ve touched in 2 years and only ended 10# under my PR. Cutting back on warm-up sets and all of the extra accessory work is paying off!

Accessory

  • 10/10 DB Tricep Kickbacks (10#)
  • 10 Barbell Curls (45#)
  • 10/10 DB Tricep Kickbacks (15#)
  • 10 Barbell Curls (55#)
  • 3 Sets
    • 10/10 DB Tricep Kickbacks (25#)
    • 10 Barbell Curls (65#)

Those working sets were tough!

Year of the Engine – Rocket Race

10 Rounds

  • 1:30 Airdyne
  • 1:30 Rest

Doing another Rocket Race on the bike to keep the stress off my back. I wanted to keep 90 RPM for these and was right around there throughout. Ended with 683 calories and 10.73 km.

Not Skipping Pull-ups This Week

Out in the garage around 6:30.

Hybrid Push Only

  • 3×15 Strict Pull-ups (6-5-4, 6-5-4, 6-5-3-1)
  • 3×15 Rack Chins (15#, feet on bench)
  • 3×15 Banded Lat Pull-downs (green bands w/ PVC)
  • 3×15 DB Curls (25-25-30#)
  • 3×15 Tricep Kickbacks (20#)

Couldn’t quite squeeze out that final pull-up, so had to drop. My rests between the set break-down were 5-10 seconds and 2-3 minutes between each 15. Swapped out tricep extensions for the kickbacks.

hard-work-will-soon-pay-off.jpg

Conditioning

  • 1,000m Ski Erg
  • 200 Double Unders
  • 1,000m Ski Erg

My poal was to keep a sub 2:00/500m pace and do sets of 40 dubs followed by rest. The first 1k was done in 3:58.9. I did 2 sets of 40 unbroken, missed at 20 and 29 in the 3rd set, missed at 4 in the 4th set, and got the final set unbroken. Did a 3:56.2 on the other 1k and finished the workout in 11:20.

Bottoms Up!

Yesterday my abs were a little sore from the 100 sit-ups on Wednesday. I walked 18 holes on the course. Got a bunch of yard work done today and finally got out to the garage around 6pm.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x215#

Why does this day always seem so heavy? Maybe not warmed up as much as the higher reps on that first day of the “week” in the program or possibly fatigued from it? Seriously… sets of 12 with 200 feel easier than this. This was a 5# increase over the last time.

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 2x5x135
  • 5×140

My plan was to do 1 set at 135 and 2 at 140 but evidently I didn’t pay close enough attention to my notes. Last time I did 2 sets at 130 and 1 at 135, so I guess I ended up lining up with that.

Accessory

  • 3×30 alt DB Bench Press (50#)
  • 3×12/12 Half Kneeling Single Arm Bottoms Up KB Press (25#)
  • 3×15/15 Tricep Kickbacks (15-20-20#)
  • 3×15 Landmine Twists with 45# bar + 15# plate (video)

Fucked up here too and did these kickbacks instead of extensions. I get too used to remembering previous workouts on the program.

That was a lot of lifting. Took just over an hour. First time doing those twists and shit, they are deceiving. Counted left, center, right, center as 1 rep.

Performance Plus

3 Rounds

  • 30s Left – Bottoms Up KB Marching (25#)
  • 30s Rest
  • 30s Right – Bottoms Up KB Marching
  • 30s Rest

This bottoms up KB marching is similar to the presses on a difficulty level. My left arm starts to lose it but my right side is pretty solid. Program also calls for:

  • Foam Roll Lats – 30s/side
  • Thoracic Spine Extension Mobility

I’ll get these in tonight after dinner.

Conditioning

  • 15-10-5 Squat Clean (135#)
  • 150-100-50 DU

Was going to do some running around the block, which is about 700m, but I got rained out again. Thought about doing burpees again but figured the double unders would fatigue the legs more for the squats. I did the cleans 6-5-4, 6-4, and 5 unbroken. Finished in 9:22.

A Visitor

Bryan came over for a garage session. He did his deadlift program while I did the Push Only, which are both Hybrid programs.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x210#
  • 3×30 alt DB Bench Press (50#)

Add 5-10# over last week on the 5 working sets. I added 5# since I started higher than 70% due to doing a couple of weeks of pre-program.

Shoulder Press

  • 5×95#
  • 5×115
  • 2x5x130
  • 5×135

Supposed to increase 5-10# here too. Last week I did 115-120-125 to ease in, which was actually low on the 65-70% starting range.

Accessory

  • 15/15 Half Kneeling Single Arm DB Press
    • 1 set @ 30#
    • 2 sets @ 35
  • 3×15/15 Tricep Kickbacks (15#)
  • Performance Plus – 3 Sets
    • 10 Scap Pull-ups
    • 10 Overhead Shrugs (45#)

Conditioning

  • 200 DB Snatch (50#)
  • 100 T2B

Had an idea to do something high rep before moving on to another movement. We did this as a partner workout, going 4 alternating snatches at a time. Then we did sets of 5 toes-to-bars. Finished the snatches at 9:39 and overall at 12:58 I think. There is a small chance it may have been 12:28. I thought the T2B would get much harder than they did. Snatches weren’t very hard either with that set breakdown.

I skipped out on a stretch from the PP programming that I’ll get in later.

  • 2×15/15 Bretzel (video)