I’m still feeling my left calf/achilles. My back is pretty tight from yesterday. Out in the garage at 11.
- 10:00 Airdyne (5.1 km, 205 cals)
- 6/6 Seated Single Arm Shoulder Press (25#)
- 6/6 Seated Single Arm Shoulder Press (40#)
10:00 EMOM (alt)
- 45s HS Hold
- 6/6 Seated Single Arm Shoulder Press (50#)
Planned on 5 power snatches here, but decided to substitute with my back feeling how it does from yesterday. No pain, but no reason to risk it by cycling a barbell.
I focused on pushing through my shoulders in the handstand holds to help translate into walking. It was terrible and I nearly failed the shoulder presses in rounds four and five. Got the stimulus I was looking for though when I designed this combo.
This is “LEGS GONE BAD” Volume 2 from Craig Richey. One of the worst workouts I’ve ever done. Over the course of the first 25 times through you can get an idea for how bad it’s going to be. I did singles nearly the whole way, with a brief pause before my next squat. I had six poker chips out and moved one every 25 reps, so got a slightly longer break there, but I tried to get right back in to it. When I got done with 75 reps the clock was at 6:30. I was able to pick up the pace over the last 25 reps and even did a fair number of doubles, which were absolutely horrible at that point. Snuck under 13 minutes with a time of 12:50. I have a feeling that walking will be a challenge for a few days.
- 8 Tricep Press Downs (rope handle on cable pulley, 35#)
- 10 Barbell Curls (65#)
My shoulders are a little sore and I can feel the evil wheels in my abs. Out in the garage at 4pm.
Increased to 4 times across the garage for both the lateral and front/back walks.
- 5 Weighted Pull-ups (25-25-30-35-40#)
- 25 Banded Tricep Press Downs (red)
Those pull-ups felt good.
- 5 Bear Complex (65/45#)
- 15 Box Jumps (24/20″)
Now here was going to be a real test of the back with all of the squatting and also picking the bar up for cleans. My quads started to light up about halfway through the workout. Was through three rounds at about 5:00 and set a goal to get to six rounds. I had to pick up the pace over the last round and a half but I hit it with about 8 seconds to spare. Didn’t bother rushing over to the bar.
E90S – 4 Rounds
- 6 Floor Wipers (25-25-35-35#)
- 20 Russian Twists (25-25-35-35#)
- 30s Hollow Hold
This one comes from Tia and we did it last year. I had used a 45# plate then, but wanted to be conservative today. First two rounds felt fine, so I bumped it up. Only doing three wipers per side is kind of a joke and the twists were no issue either. Hollow holds were another story though. I held the full 30 seconds for the first two and then held a bent knee hold for the last two.
Did my floor PT exercises, which were much worse than usual after that metcon! I tried a couple of pistols and those felt good. Also did a toe-to-bar, which was good. The comeback is on!
My back is feeling better and I think it’s because I’ve been learning how to avoid the pain, which in turn lets it heal. Went to open gym at 10.
- 42-30-18 cal Echo Bike
- 21-15-9 Knee Raises
- 42-30-18 Walking Lunges
Was hard to push the pace on the bike after the first round. Knee raises are kind of lame, but I even had to be careful on them to avoid swinging. Finished in 12:17.
10:00 EMOM (alt)
- 30s Ski Erg Triceps (Damper @ 10)
- 10 Incline Double DB Skull Crushers (25#)
I also put an AbMat under my back for more support. Almost failed skull crushers at the end of the sets.
- 30s/30s Side Planks
- 20s RKC Plank
Couldn’t squeeze my glutes very hard because it triggered my back pain. Took about 13 minutes. Boring!
My outer pecs are sore, probably from the 100 diamond push-ups I did on Sunday. Out in the garage by 4pm with Kevin.
This turned out to be a lot of sets when adding the extra doubles or singles after the working sets. In the last cycle I did 240-245-240 for my working sets. Today sets another new 4RM, beating the 250# I set a few weeks ago. If I had gotten 2×275 that would have matched my 2RM, but I didn’t even attempt the second rep. The doubles with 265 and 270 are better than the 260 I was able to get in the final week of last cycle. Curious to see what I can get for 4×2 next week.
- 15 Banded Tricep Press-downs (Fat Gripz)
- 10 Pendlay Rows (115#)
After standing up for the first set of pull-downs, I kneeled for the rest and they were still pretty easy. The rows felt easy as well.
My legs are fucking sore! Out in the garage during lunch.
Year of the Engine – Rocket Race
On August 20th I averaged a 1:45.3 pace for this same workoutand the results were not good on the BTWB leaderboard. I think I should be going much faster for this, so my goal today was 1:40-1:41/500m. I did 1:40.8 for 446 meters every round. That’s a 226 total meter improvement from the last time.
Kevin came over around 4pm.
No B.S. Bench Press
- 1×260 (fail 2nd)
Was supposed to do 4×2 @ 265-275#, but that didn’t happen. With all the struggles lately I’ve completely lost all confidence on the bench. I have a long way to go to get 300 this year. Fresh start with this next cycle, so I’m going to try some other things:
- Be more conservative with the weights in the program to keep speed through reps and not struggle so much.
- Lift 2-3 doubles or singles after the working sets each week to get used to heavier weight.
- Accessories on another day to target chest, back, and triceps.
- More protein.
Accessory / Conditioning
- 5 Strict C2B Chin-ups (fat bar)
- 10 Goblet Squats (50#)
- 10 Banded Tricep Push Downs (green band with Fat Gripz)
- 5/5 Single Leg Lateral Step-ups (30”)
I did 3-2 and then all singles with a drop from the top for the chin-ups. Sped up the squats and step-ups over the last 3-4 rounds. Finished in 20:08.
Yesterday I rode in a cart for golf because I didn’t want to walk that much on my injured calf. Today golf was rained out again. No improvement with my calf and I woke up with my back feeling like I did something to it yesterday. I felt fine golfing though and the only other thing I did besides work was clean the grill. Who knows. I’m being smart and staying home from the gym even though the workout looks really fun.
Year of the Engine – Endurance
Did 844 cals and 11.04 miles (17,767m). I was glad the pedaling didn’t bother my leg.
Last set was my best one after feeling like a struggle for the rest. I was a bit tentative with the other sets and just went for explosive reps to finish.
10:00 EMOM (alt)
- 7 Strict C2B Chin-ups (far bar)
- 20 Banded Press-downs (green)
Here’s my final set of chin-ups…
Quads are getting sore from yesterday and my abs are still feeling those knee raises. Got to the gym before 5. My back is feeling really good.
- 3×30 alt DB Bench Press (50#)
- 3×12/12 Half-kneeling Single Arm KB Press (26#)
- 3×15 Banded Triceps push down (red)
- 3×12/12 Landmine Press (70#)
All kinds of new stuff! Those bottoms-up kettlebell presses are hard! My left side fatigued much faster and was more unstable than the right.
Just a 20 minute aerobic Row for 4,880 meters. I bit harder to find the heart rate sweet spot on the rower. It was right around a 2:00/500m pace.
Did seem to feel a bit tighter when I woke and through the morning. Maybe from the air squats? Went to the chiro at 5:15 and then to the gym. Planned to modify and substitute a lot and I needed to with what was programmed.
Close Grip Bench Press
Class was doing OHS so I was happy to be able to bench. Should have bumped up the 4×8 too, but increased 5# on both 3x12s with no problem.
- 10 Ball Slams (15#)
- 20 Walking Lunges
- 20 Knee Raises (rings)
The workout was ball slams, 10 deadlifts, and 10 T2B so I had to change a lot. Never stopped or had to break any sets but didn’t seem to work up much of a sweat on breathe too hard. Finished in 8:23.
- 15 Triceps Push Downs (red band)
- 10/10 Prone Rows (50# DB)
I propped a bench up on a couple of short boxes and laid down on that.
I wasn’t feeling any better yesterday except for when I went back to the chiropractor and for a short time after the adjustment. Needed a rest day from the Airdyne though.
Mornings are especially rough getting out of bed and then for quite some time after. I couldn’t even get a pair of socks on this morning, but when I went to put them on this afternoon I didn’t have a problem.
I’ve been sitting on an exercise ball from time to time yesterday and today, as suggested by my chiro. It’s the same idea as the wobble chairs they have in the waiting room at their office. It does feel much better for me to keep moving around, but my legs get sore after a while even though I have the ball on a couch cushion to higher it.
Super bummed I have to skip out on 17.5 but there is just no way possible I could do it since I still cannot air squat and I don’t want to regress and extend this discomfort longer. Went out to the garage this afternoon for a workout.
I was getting on and off the bench much smoother today and moving around the garage much better. Good sign because I wasn’t feeling much improvement throughout the day. Weight felt a little heavy. Keeping rest at 2-3 minutes between sets.
Accessory – 3 Sets
- 15 Banded Tricep Press-downs (blue)
My goal was to hold 85+ RPMs. After the 1st round I didn’t think it was going to be sustainable. After nearly the same calories in round 2, I got the confidence to gut through and suffer. Then I got more confidence and pushed harder. Funny how the mind works some days. My calories were 117 – 115 – 119 – 120. My legs were wobbly for quite a while after.
I did another 5 minutes to cool down and went 1.38 miles.
In at 10am with Kevin for some light work.
- Shoulder Stretches
- PVC Pass-thrus
- 2:00 Air Dyne
3 Position Halting Clean Deadlifts
- 45# to warm-up
- 3 x 3 @ 75#
- 2 x 3 @ 105#
- 2 x 3 @ 135#
- 3 @ 155#
Working hard to try and fix my positioning. Feels a little awkward at first and I could really feel the tightness in my back throughout the series. Kevin gave me a good cue for getting shoulders, back, and knees in a good power position. From the knee, I focus on bringing the shoulders back to neutral and the knees and hips naturally move into the correct position to offset my center of gravity. It’s not glamorous or exciting work, but it should pay off big time. Here are some videos…
Tricep Band Press-downs
Focused on speed, explode up!
- 5 @ 45#
- 5 @ 95#
- 5 @ 135#
- 5 @ 165#
- 5 @ 185#
- 5 @ 215#