Rested and was pretty damn lazy yesterday. After the deadlift volume on Friday and the plan for today with Murph tomorrow I didn’t want to overdo it. In to the gym early today at 10am.
Active Life – Hips
1:00/1:00 Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs
8 Paused Squat Press Outs (25#, 3s)
5 Jump Squats (singles)
Starting loading bars.
10 Deadlifts (45#)
10 Bench Press (45#)
10 Squat Cleans (45#)
5 Deadlifts (135#)
5 Bench Press (95#)
5 Squat Cleans (75#)
5 Deadlifts (185#)
5 Bench Press (115#)
Bench Press (135#)
Squat Clean (105#)
Wanted to try it out with the loading used by women at Regionals and as I’m typing this I realize the deadlift should have been 220 pounds. Whoops! We still got a good workout. I did the first set of squat cleans unbroken and quickly decided not to do that again until the late sets. It sent my heart rate way up and then my round of 9s took almost twice as long as the 10s. I did the deadlift and bench unbroken the whole way and went back to unbroken cleans for the 3-2-1. Finished in 14:55.
Active Life – Hips
Workout: 4 Sets (2x each arm)
12 Single Arm Waiters Squats (24kg, 5s pause)
100m Single Arm Farmer Carry (28kg)
Holding the KB on the front rack for so long sucked! this took about 12 minutes.
Did a bunch of yard work yesterday and didn’t have time to workout with other stuff and family visiting. Went to the gym at noon.
1 Mile Run
Had to get out of the house so I got the gym a little early to run.
10 Bench Press (135#)
20 Air Squats
Did two sets of 5 for every round of bench press and my second sets were starting to get slow in the last few rounds, so I think it was a pretty good strategy. Based on my 8:43 for 100 reps with 135 pounds I was thinking somewhere around 10 rounds would be pretty good. Then I did the first round in just over a minute. I finished the 6th round at 7:30, so was able to keep that same pace to get 12+3.
I’ve been wanting to try a metcon with bench pressing, so finally pulled this out of my idea list. The only other times I’ve benched in a metcon were Linda and 100 reps for time.
Fitting that this morning Castro announced bench press would be at Regionals. I wonder what the workout will be.
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
50m Farmer Carry (90# each handle)
Nice enough to open the garage and walk and up and down the driveway.
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.
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#)
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
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!
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
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.
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.
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.
3×10 Reverse Hyper (140#)
Bottom Squat Hold
5 Back Squat (45#)
5 Shoulder Press (45#)
5 Back Squat (85#)
5 Shoulder Press (85#)
Back Squat (135#)
Rest 1/2 as long as it took
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 Superman-Banana (Banana Rolls)
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.
Last 3 sets were a grind. I shouldn’t try this after burning out my shoulders earlier in the day.
Out in the garage just after 8 before heading to Lansing for a football game.
No B.S. Bench Press – Week 4
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…