Break From Basement Project

Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.

Active Life – Single Leg Bias

3 Sets

  • 50m Farmer Carry (90# each handle)
  • 1:00 Rest

Nice enough to open the garage and walk and up and down the driveway.

Christmas Bow?

Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.

Warm-up

  • 10 Bench Press (45#)
  • 20 Air squats
  • 10 Bench Press (95#)
  • 10 Goblet Squats (25#)
  • 5 Bench Press (135#)
  • 10 Goblet Squats (50#)
  • 5 Bench Press (155#)
  • 10 Goblet Squats (70#)

Conditioning

15:00 AMRAP

  • 100m Ski Erg
  • 5 Bear Hug Sandbag Squats (100#)
  • 5 Bench Press (155#)

Got through 10 rounds plus the ski and squats.

Active Life – Back Max

3 Rounds

  • 30m/30m 1 Arm Overhead Carry (50#)
  • 10 Alternating Push-up Shoulder Tap (3s pause at top)
  • 5 Strict Toes to Bar
  • 15/15 1 Arm Russian KBS (53#)

Back was tightening up whenever I sat down. The strict toes to bar are very difficult!

Russian Twists With a Twist

Still a bit sore in my legs. Went to the gym.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×205
  • 5×225
  • 3x5x240
  • 8×225 (Max reps)

Week 7 of the program called for 15-20 pounds over the base (225#) weight. The working sets were not easy. Got 8 on the max reps drop set. Same number I got in week 4, which was about a month ago.

Team Series 17.4 – Partner

  • 100 cal Row
  • 100 T2B

Did it with Jason. We did 25 cals at a time. I started with sets of 5 and was feeling ok so did some sets of 10 at the end. I think I ended up doing 5 sets of 5 and 3 sets of 10, though I did drop real quick and did 8-2 on the final set. We finished in 9:46.

 

Midline

The three of us lined up and did Russian Twist plate passes like this…

I had a stack of varying plates. I think from bottom to top it started out as 10-15-25-15-10-15-25-15-10-15. After passing down and back, we took a rest and rotated positions. Then one more rest and rotation so we each sat in every spot once. Didn’t expect my low back to get fired up as much as it did.

Only Bench

Lifted with Bryan at 10 out in the garage before the heat kicked in too much. I warmed up with Crossover Symmetry Activation for the first time in ages.

No B.S. Bench Press – Week 6

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3×235
  • 3×250
  • 2×250
  • 3×250

Not sure what happened in that 2nd working set, but it felt off right from the first rep and I think I mentally gave up for the 3rd rep.

No conditioning today after 2 tough days back and a hard workout tomorrow.

Sunday Press

Walked 18 on Friday in some perfect golf weather. I planned to bench and do a metcon yesterday but got busy doing other stuff. Since I’ll be gone Monday to Monday, it’s not bad to delay my benching until today since I won’t be able to get in the next one until the following Tuesday. Worked out early at 9am with the crew because the girls had places to go be. Wasn’t excited about the early morning, but it worked out well since I had a lot to do around the house.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dead Hang
  • 5 Back Squat (45#)
  • 5 Shoulder Press (45#)
  • 5 Back Squat (85#)
  • 5 Shoulder Press (85#)

Conditioning

  • 15-10-5-10-15
    • HSPU
    • Back Squat (135#)
  • Rest 1/2 as long as it took
  • 25-20-15-20-25
    • Push-up
    • Air Squat

I went 9-6, 10, 5, 10, 9-6 on the HSPU and they felt good. Would have been interesting to try all sets unbroken. I took my time on the back squats, but didn’t drop the bar during any set. Finished in 9:16, so my rest period was 4:38. I wanted to go for more push-ups than I usually do so went 15-10, 10-10, 10-5, 10-10, 10-10-5. They were getting hard, but I was happy with that after the handstand push-ups. Took me 6:38.

Accessory – 6 Rounds

  • 30s Double DB/KB OH Walk (40# DBs)
  • 30s Rest
  • 30s Superman-Banana (Banana Rolls)
  • 30s Rest

In the afternoon I got in my bench workout.

No B.S. Bench Press – Week 5

It called for 5×4 at the base weight + 15-20#, so I added 15. I’ve been staying on the low side of the increases and barely making it through my sets.

  • 10×45#
  • 10×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 4×230
  • 5x4x240

Last 3 sets were a grind. I shouldn’t try this after burning out my shoulders earlier in the day.

Early Bench Session

Out in the garage just after 8 before heading to Lansing for a football game.

No B.S. Bench Press – Week 4

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 4x5x230
  • Max 225 (8)

Program called for 4×5 @ base + 5-10#. I added 5, which was tough so early in the morning. Then for some volume and testing do a max set with the original base weight. I got 7 reps in week 1 and was happy to get 8 today. Can’t push too hard being home alone.

Here are some of the updates I made to the gym area last weekend…

Sled up on the wall out of the way.
Pipes of my DIY Reverse Hyper out of the way as well.
Other half of the Reverse Hyper.
Bumper plates moved out where they are much easier to get to.

Got tired of kicking screws in the middle of my handstand push-up wall so put up this plastic panel.

New Runners

Feeling a little beat from the last couple of workouts. Saturday has become my bench day though

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×220
  • 3x3x240
  • 2x3x245

Week 3 of the program called for 5×3 @ 240-245. Was feeling ok, so I did some of each weight.

Accessory – 3 sets

  • 20 Shoulder IYT (purple CS bands)
  • 40s Bird Dog Hold
  • 40s Bird Dog Hold

Conditioning

Laced up my new pair of Reebok Runners and went for an easy 1.92 mile run that took about 19:28. Had to stop at a light and forgot to pause my watch. The shoes have memory foam for the insoles, which felt a little weird as I took off, but as I settled in I didn’t even notice I was wearing a new pair of shoes, so I guess that’s a good sign.

Sand Hugger

Rode 18 today on the golf course. Couldn’t have asked for a better day and I even played well. Out in the garage around 6.

Bench Press

  • 10×45#
  • 10×95
  • 4×135
  • 4×165
  • 4×195
  • 4×215
  • 6x4x235

Week 2 of the No B.S. program. Added 10# over the base weight.

Banded March

  • 2:00
  • Rest 4:00
  • 2:00

Finally able to pick up the new 100# sandbag, so I bear hugged it. Used the green and red bands again.

Accessory

  • 3×20 Shoulder IYT (CS purple)