What a day yesterday. I hit a PR for WHOOP strain.
Went to bed late (for my new normal) and didn’t even wake up to piss through the night. Would have liked to sleep in, so I’m feeling a bit tired this morning. Tried to take a half hour nap just before 9. Loaded up and headed to the park at 10am.
- 5 Ring Swings
- 200m Run
- 16 Walking Lunges
- 10 Air Squats
5 Rounds – (each, I Go You Go)
- 10 Muscle-ups
- 8/8 Single Arm OH Walking Lunges (50 DB)
- 20 Squat Jumps
I went in hoping to be able to do two sets of five muscle-ups each round and I made it! That’s big for me it a workout with 50 muscle-ups. After the first round I did walk around the swing set for a quick rest between each set of five. I finished my rounds at 2:15, 6:40, 11:05, 15:35, and 20:10. Brandi was doing ten unbroken ring pull-ups so her rounds were much quicker than mine and our total time for the workout was 22:03.
- 140m Hill Sled (25# + 2×55, 3×90#, 70m backward up, 70m forward down)
- 20 Push-ups
- 70m Hill Sprint & Walk Down
I did not bend over and put the straps between my legs for the forward sled drags this time. Stood more upright with the straps coming around the sides of me to save my back. Had a 55# plate (80 total) on the sled for 2 rounds and then 55+35 (115 total) for 3 rounds.
Mom came down and we started painting what will be my new office. Then I had a “break” when some people came and bought my pool table and ping pong stuff. That was a bitch to get up the stairs!
As I finish typing this up at 10pm my WHOOP strain says 18.5, so another big day.
I mowed the lawn yesterday and didn’t really do much else. Shitty night of sleep because of worries. 🤷🏻♂️ My hands are sore from hook gripping and holding the bar! My traps are sore too from shrugged cleans. Went to the Heritage track at 10am and then back to the garage.
- 800m Walk
- 400m Jog
- 400m Walking Lunge
- 400m Walk
After all of the plyo lunging, I’ve been wanting to give the 400m lunge a retest. Beautiful morning for it.
Last October my time was 10:39, when I alternated between 20 step-through lunges and 20 bringing my feet together. My goal was to go sub 10 today, by doing 30 step-throughs followed by 10 with a feet gather. I was surprised how great I felt at 100 meters and knew I was flying. As I rounded the final corner I turned to see where Brandi was and she was not far behind me! So I pushed it doing a final 62 step-through lunges without stopping. My time was 8:47!!! Holy Fuck I couldn’t believe it.
Went for a PR, because why not, but it came off the rack weird so I called it after one rep.
E2M – 5 Rounds
- 16 Alternating V-ups
- 16 Heel Reaches (leg lifts without lowering legs to the ground)
- 12/12 Side Plank Bounces
Another good one from Kristi. I did my side plank bounces with my hand on the ground.
- 30s HS Hold (try to take feet off the wall)
- 30s Rest
- 30s Banded Curls (blue band, last 4 sets with fat grips, ~25 reps)
- 30s Rest
Out in the garage at 4pm. Was up to about 65° outside!!
- 10:00 Airdyne (192 cals – 4.94 km)
- Monster Walks
- 20 Air Squats
- 15/12 cal Row
- 10 DB Lunges (50/35# DBs)
- 20 Plyo Lunges
- 30 Walking Lunges
- 2:00 Rest
This was based on a squatting version from Kristi Eramo, which she gave as a substitute for heavy back squats. I went unbroken and it was fucking brutal. Took a little over 21 minutes. I got a little light headed after and felt pretty wrecked. Wasn’t sure if I was going to continue.
- 42-30-18 Air Squats
- 21-15-9 HR Push-ups
- Rest 4:00 and repeat
I was really slow on the air squats. Took me 4:28 and 4:22 for a total of 12:50 with the rest. I started to have an episode (similar to something in 2017) where I couldn’t come up with words, which was kind of scary. My friends were really concerned and called one of our Doctor friends over. I had a mountain dew right away and then a bunch of other fluids. I started feeling better after about 90 minutes or so and was able to think properly again and come up with words. Maybe it was the warmer day, lack of recent sleep, or not enough carbs (which is sort of what it initially felt like). 🤷🏻♂️
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!
Feeling about the same. I think the drugs helped me sleep a little better. Went to the gym at 3. Am I moving better or getting better at knowing how to move without causing pain? Does it matter?
- 2:00 Echo Bike (25 cals)
- 10 Bench Press (45#)
- 10 Bench Press (135#)
- 20s Dead Hang
- 14 Walking Lunges
- 1:00 Rest (only after first 4 rounds)
I had my feet up on the bench to take pressure off my back. It made me feet kind of unstable when I lifted the bar off, but I made it work. I wasn’t breaking a sweat or getting my heart rate up, so after my 5th round I went right in to the 6th without the rest. That made the benching get very challenging for the last 2-3 sets since I was doing them all unbroken. I did 7 lunges out, turned around, and then 7 back. Finished in 18:47.
- 20s/20s Side Plank
- 15 Push-ups
- 1:00 Rest
Probably didn’t need the push-ups after 100 bench press, but had to come up with something to do on the ground.
I’m switching back to Monday and Thursday rest days. Yesterday I felt my back a little in the morning and then was really favoring it when I shoveled snow. It kept getting worse through the day. Today I was awake early and my back was in full-on tweak mode. Sneezes and coughs sent a shockwave through my body, so this is the worst it’s been in a long time. Finally decided to see the Doctor about my back and got in this morning. He said it’s a classic low back issue and isn’t concerned about anything serious. Got an injection in the area to block the pain and some exercises (which are a very light version of the work I’ve already started doing). Went to the gym at 4pm and did my own thing.
- 5 Strict C2B Chin-ups
- 10 Push-ups
- 15 cal Echo Bike
- 20 Walking Lunges
Slowed on the bike from around 65 RPM to 58-59 and maybe took a little more transition time getting up on the bar. Finished 13+24. Forty minutes is a long fucking time!
All kinds of things started getting sore yesterday and more so today. My body was feeling beat up the times I woke up in the middle of the night. Yesterday was a rest day but I did some rehab stuff that focused on the hip and butt, which took almost an hour. Went to the 4pm class today.
- 2:30 Run
- 3 Rounds
- 10 Jumping Jacks
- 5 Push-ups
- 10 PVC Passes
- 5 Shoulder Press (45#)
- Bench Press
- 3:00 AMRAP
- 20 cal Echo Bike
- 10 Strict HSPU
- MAX Bench Press (135-145-155-165#)
- 2:00 Rest
All kinds of modifications for me today and for the next week as I try to let my back and calf rest. I did the bike instead of rowing, made the handstand push-ups harder by going strict, and benched instead of doing push jerks. This got really tough. I was pretty consistent with about 73-75 RPM on the bike. I was able to get through three sets of the HSPU unbroken and then 6-3-1 on the final set. My reps per round were 22-17-12-8 for bench press.
EMOM: 5 Burpees
Until the follow is finished:
- 75 Air Squats
- 75 Walking Lunges
- 75 Push-ups
Here’s my modified version instead of 50 reps each of snatches, cleans, and push presses all with 45# dumbbells. When I went down for that first burpee I could already feel the fatigue in my shoulders and chest! It took me 11:55 and it was at about the same time as a couple of other guys so my choices worked out well.
I had planned to stay and practice handstand walking, but a rib in my back felt out of place or something. Plus there was so much pressing that I wasn’t up for it.
On Thursday night my obliques started getting sore from the Russian twists on Wednesday. I can’t remember the last time I felt those. On Friday I had a minor procedure to remove some cysts and needed a rest day anyway. Stayed up late watching the President’s Cup that night, so I didn’t make it to the gym yesterday morning. I did almost 3 hours of yard work (yes, in December) and ended up making it a second rest day. Went to open gym at 10 today
- 15 Reverse Hyper (50#)
- 25 Banded Hamstring Curls (small blue)
- 50 Air Squats
- 40 Walking Lunges
- 30 Squat Jumps
- 20 Plyo Lunges
- 10 Tuck Jumps
- 1.25 mile Echo Bike
This is a modification of a RedPill Training workout, swapping a 1 km run out for the bike and lowering it from 4 rounds. I didn’t want anything that hit the upper body in order to fully rest for testing bench press tomorrow. I think my splits were 8:37, 18:06, and 27:29.
Glad I took it easy yesterday. Haven’t been getting the sleep I need, so something to work on. Went to open gym at 10am.
- Bottom Squat Hold
- PVC Passes
- Shoulder Stretching
Conditioning (upper body)
With the way my push-ups felt from the get go I wasn’t sure I could beat the 8:04 I did back in March. I went 3×7, 3×5, and 5-4 on the handstand push-ups. Ring dips were 7×3, a double, and then all singles. I did 7×3, 5×3, and then whatever I could do to finish the push-ups. New PR by five seconds with 7:59.
For the Girls
- 7 Hammer Curls (35#)
- 7 Hammer Curls (30#)
- 7 Hammer Curls (25#)
So much upper body pump after those first two pieces.
Conditioning (lower body)
- Russian KBS (70#)
- Walking Lunges
How about some work on the legs?! I put on my lifters and knee sleeves. Felt pretty good and I really liked this one. Finished in 10:33.
After lunch it was time for a bunch of yard clean-up.
My back felt much better after the run yesterday. Since Wednesday it was feeling like something was out of place, so maybe it was and the run shifted things around. As I was chilling last night watching TV I was getting a little excited for 20.3 and thinking I might actually be able to go for the 315 bar this year. Then I woke up this morning and my back was pinching as I moved around the house. Open gym at 10.
- 10 Reverse Hypers (50#)
- 12 Reverse Grip Bench Press (45#)
- 6 Skull Crushers (35#)
- 10 Reverse Hypers (50#)
- 6 Reverse Grip Bench Press (95#)
- 6 Skull Crushers (55#)
- 10 Reverse Hypers (50#)
- 12 Reverse Grip Bench Press (145#)
- 12 Skull Crushers (65#)
That was getting rough!
This was obviously not the planned workout. My back tweaked as soon as I drove up for the first burpee box get over in the real workout, so I tried again. Nope. After putting my shit away I lunged for the last 5:30 on the clock, using the course set out for the Open. Got 20 lengths of the 25 foot course.
Means I won’t be doing 20.3 tomorrow. I did Diane earlier this year so it’s not really a big deal other than I won’t have a real ranking for the Open. Disappointing though, because if I could still deadlift like I could three years ago it would be a really good workout for me. My HSPU are stronger than they were in January when I did a 5:30 Diane.
10:00 EMOM (alt)
- 40s Handstand Hold
- 20s Hollow Hold
Year of the Engine – Polarized
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30
Out in the garage after 1 o’clock. Might as well do some sweating today. I got 1,032 calories and 21.43 km. Only 0.07 km from my best at this time domain, which was with one more sprint.
I’m going to order pizza and watch Tiger get win #82 tonight!