Back From Bulgaria

Yesterday I woke up at 4:30am UTC+3 (9:30pm Eastern on Sunday night) to travel home, so was up for over 24 hours again. I did get some little naps on the flights though. Planned to bench when I got home but all I wanted to do was be lazy. Bryan came over at 4 to bench with me. I warmed up with 3 minutes (0.89 miles) on the Airdyne. Start of week 6 on the Hybrid Push Only program and with a long weekend out-of-town I wanted to get in 2 days worth today.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x210
  • 3x10x195
  • 3x10x165 (close grip)

The 4×5 working sets were prescribed to be at 75%. Thought I might feel weak, but felt good after the week of rest.

Accessory

  • 3×10 Tricep Rock-n-Rolls (30-35-35#)
  • 3×10 DB Side Raises (20#)
  • 3×15 DB Bent-over Side Raises (15-15-20#)

Pull-up Day

  • 3×10 Pull-ups (quick 6-4)
  • 3×10 Rack Chins (25#)
  • 3×15 Banded Lat Pull-downs (green)
  • 3×10 DB Curls (30#)
  • 3×20 Shoulder IYT (CS Purple)

I had just started to sprinkle but I headed out for a run. Went a shorter loop, which was 2.09 miles in 22 minutes.

9.3%

Got up to do the fitness center yesterday morning but wanted the extra hour of sleep. We did do a hike on Friday afternoon too. Didn’t get up this morning but jumped on the treadmill after we finished working because I felt like I needed to sweat after all the good I’ve been eating. I had just drank a string beer too, so wasn’t the greatest run. Did 20 minutes, going 1.91 miles.

Work With What You Got

Was awake for over 30 hours with the trip to Bulgaria! We did do a lot of walking around the city to make sure we could stay awake. Got a solid night of sleep though and was in the hotel’s fitness center by 8am.

Push Only

  • 3×20 DB Bench Press (10kg DBs)
  • Press machine
    • 10x45kg
    • 2x8x60
  • Overhead Press Machine
    • 10x25kg
    • 10×40
    • 2x8x45
  • 3×15/15 Half Kneeling 1-Arm DB Press (10kg)
  • 3×15 Landmine Twists (10kg DBs)

Tried to get in the movements that at least matched up with the program. I was holding two dumbbells trying to simulate the landmine twists. Weird but I felt it in my obliques.

Conditioning

4 Rounds

  • 200m Run
  • 20 push-ups (treadmill)

On the treadmill, which took time to get up to speed and kept turning off while doing push-ups. Finished in 6:26 and did all sets of push-ups unbroken, though the last set got hard.

Off to Bulgaria

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.

Push Only

  • 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.

Conditioning

3 Rounds

  • 25 MB Cleans (20#)
  • 25 Push Press (35# DBs)
  • 50 DU

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.

Time to pack and head to the airport!

Push Deload

I walked 18 holes today and wasn’t going to do any workouts, but decided to knock out the first day of the Hybrid Push Only deload week since it was less than a half hour of stuff. Good timing for the deload since I’m heading to Bulgaria tomorrow.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 2x8x175

That’s all? 🙂

Accessory

  • 3×30 Push-ups
  • 3×20 Shoulder IYTs (CS Purple)

That 3rd set of push-ups got rough!

Five Fifties

Went in at 1pm.

20:00 EMOM (alt)

  • 15 cal Row
  • 12 Burpees

Good cardio. Harder than I remember and we did this with 15 burpees during Open prep.

For Time

2017-05-14-wod

  • 50 HSPU
  • 50 Box Jumps (30″)
  • 50 One Arm KB Thrusters (44#, switch every 5 reps)
  • 50 MB Sit-ups (20#)
  • 50 One Arm KB OH Walking Lunges (44#)

I expected the handstand push-ups to be terrible for that many reps, but it wasn’t that bad. I did 3 sets of 10 and then 6-7-7 to finish at about 3:40. I didn’t stop moving on the box jumps but there were slow as I was taking a step or two back each time I came down. I think I finished at 8:32. I did 5 on each arm before dropping the kettlebell for 3 sets of 10 and then finished up the last 20 without putting it down. Never stopped on sit-ups. On the lunges I went 13 right, short rest, 13 left, short rest and then the same with 12s. Finished at 17:52.