Back Says Not Today

Heavy single deadlifts at the gym today, which I don’t think would be wise for me after the last few days. My back is really tight. So it’s the first garage workout since the day I installed the new rack. Brandi joined in the fun.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 8×115
  • 8×135
  • 8×155
  • 8×175
  • 2x8x185

Wanted something different, so went with the sets of 8.

Conditioning

2 Rounds, With a Partner

  • 100/80 cals Ski Erg
  • 100 Hand Release Push-ups

The gym’s programmed workout for today with some twists. Ski instead of row or bike and upgraded from standard push-ups. The instructions said to alternate in sets of 10 calories and 5-10 push-ups at a time. Brandi did 8 cals and I did 10, so we ended up with 90 total each round. Then we alternated 5 push-ups each, which wasn’t easy even in the first round. Finished around 17:18.

Get Negative

Feeling good after the heavy work yesterday. Went to the 9am.

Warm-up

2 Rounds

  • 1:00 Row (no foot straps)
  • 100/100′ Single Arm Overhead Walk (44#)
  • 15 Hand Release Push-ups

Conditioning

2x

  • 1,200m Row
  • Rest while partner goes

The goal was negative 400 meter splits based on a 2k time. I’ve been basing mine off 7:00 (1:45/500m), so today I was supposed to do the first 400 meters @ 1:47/500m, then 1:45, and finally 1:43 for the final 400. The middle chunk of each row was definitely the hardest to keep a steady pace. I was pretty close to my targets and actually averaged just under 1:45 overall for both of my intervals. I did a 4:11.7 and 4:11.4. That second one really sucked.

Strength

  • 10 Bench Press (45#)
  • 5 Bench Press (95#)
  • 5 Bench Press (135#)
  • 2 Bench Press (175#)
  • 2 Bench Press (205#)
  • 5 Sets
    • 2 Bench Press (225#)
    • 10 Ring Rows

The benching wasn’t easy, but I made it, so I guess I picked the right weight. Ring rows are getting easier than they ever have been.

Skill

Worked on my handstand walking for 15-20 minutes again. I’m able to start making some corrections if I stall or start to lose balance. Still did walks up to the wall, but I’m getting a lot more comfortable with them.

Sandbag It

My glutes and hamstrings have still been sore, but not terrible. Definitely feeling those dumbbell bench presses though. Open gym at noon.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×155
  • 5×175
  • 5×185
  • 5×195
  • 5×205
  • 5×210

Far from the 245 pounds I did last summer.

Conditioning

7 Rounds

  • 40s Sandbag Cleans (100#)
  • 40s C2B Pull-ups
  • 40s Broad Jumps
  • 40s Wall Ball Sit-ups (20#)

Basically got about 30 seconds of work for each movement. I started out with my gymnastics grips on, but I wasn’t using the Speal bar, so I was having a hard time keeping my grip. I took them off after the 2nd round and did much better. Averaged 7-8 pullups and 13 sit-ups, but no idea on the other moves. It was hard to get in good broad jumps under fatigue.

Strict Disappearance

Walked 18 holes yesterday. Was getting sore, but I’m not sure if it was from the back squats on Saturday or the Sunday workout. Shoulders and lats are tight, my back is weird, and feeling my hamstrings. Went to the 4pm class.

Warm-up

  • 200m Run
  • 20 Hand Release Push-ups
  • 200m Run
  • 15 Good Mornings (PVC)
  • 200m Run
  • 10 Fat Bar Strict Pull-ups

Strength

Deadlift

  • 10×45#
  • 10×115
  • 5×165
  • 5×205
  • 5×235
  • 5x5x265

Wasn’t even sure I’d go to class today for deadlifts when I woke up this morning. My back turned out to be fine though. Looked at the chart and I had done 3×325 a few weeks ago, so I worked backwards from the estimated 1RM for that and got to 265 for today’s recommended 75%. Just think… it would be 385 if I went off my all-time max. I can’t even remember the last time I pulled that for a single.

Conditioning

Warmed up my bench press with 10×45#, 5×95, 5×135, and 5×165 in between some of my last sets of deadlifts since everyone else sped through and I used up the full 25 minutes. We had plenty of time.

10:00 EMOM (alt)

  • 5 Bench Press (185#)
  • 10 Strict Pull-ups

Really had no idea what to use for the bench press, but the 165 warm-up felt pretty good, so I added tens on the bar. The last 2 sets of these benches were tough but I did every round unbroken. The pull-ups disappeared quick! I did 4-3-3 for the first 2 rounds, then maybe 4-3-1-1-1, I don’t remember round 4 (4 and singles?), and all singles in round 5. Was breathing hard and soaked with sweat!

Active Life – Bulletproof Shoulders 17

Since I was already warm and due to time, I skipped the warm-up, which would have been…

3 Rounds

  • 10/10 Single Arm RKB Swing
  • 10/10 Single Arm Suitcase Deadlift

Then the workout was supposed to be a two arm Farmer Carry using what I had established for a 1RM 100m single arm carry. The heaviest kettlebell we have at the gym is a 40kg though, so I never really got to max out.

3 Rounds

  • 90m Farmer Carry (32kg + 40kg)
  • Nerve Flossing – 10 palms down and palms up
  • 45s Rest

Went 45 meters down, put the KBs down and turned around, which ended up swapping arms for the offset bells, then 45 meters back. Wasn’t as hard as I expected it to be.

Surprising Deadlift

Walked 18 holes yesterday. Went to the 4pm.

Warm-up

  • 1:00 Assault Bike
  • 20 Air Squats
  • 1:00 Assault Bike
  • 15 Push-ups
  • 1:00 Assault Bike
  • 30s Partner Front Rack Stretch each arm

Was getting about 10 calories each time on the bike.

Strength

Deadlift

  • 10×45
  • 5×135
  • 5×185
  • 5×215
  • 5×245
  • 3×275
  • 3×295
  • 3×325

Debated if I should deadlift and had been thinking about doing some suitcase deadlifts. My back has felt better yesterday and today so gave it a go. Felt really good actually. I put on the belt with 215+ I think and used a neutral grip for all sets. Stayed with the 5s and 3s instead of doing three heavy singles which was programmed.

Back in February I did some sets of 305 for doubles and remember it feeling heavy. Other than that, the previous time I lifted over 300 was in March of 2017 before I tweaked my back really bad.

Conditioning

10:00 AMRAP

  • 5 Bench Press (165#)
  • 10 Dumbbell Hang Power Clean (50# DBs)
  • 20 Air Squats

The Rx on the bench was 185 and I wasn’t confident I’d be able to hold that very long. Scaling back to 165 was the right choice and just close enough to a struggle as the rounds progressed. When I did the first round in a minute I knew it was too fast and slowed my pace a bit. Got through 7 rounds and the bench press.

Pace By Feel

After the workout Tuesday, I started feeling sore in my lats and even more in my chest, so I’m thinking it has to be the pull-ups. Still pretty sore today. My shoulders were not ready for over 120 reps on the rig in two days I guess! Walked 18 holes yesterday and went to the 4pm class today.

Active Life – Shoulder Abduction 7

Accumulate 2:00 Single Arm Overhead Hold (per side)

4 Rounds

  • 30s Right Arm Overhead Hold (35# DB)
  • 30s Left Arm Overhead Hold (35# DB)

Warm-up

2 Rounds

  • 20 Calorie Row
  • 15 Push-ups
  • 10 Box Jumps (20″)

Strength

  • 10 Bench Press (45#)
  • 10 Bench Press (95#)
  • 10 Bench Press (135#)
  • 10 Bench Press (145#)
  • 10 Ring Rows
  • 10 Bench Press (155#)
  • 10 Ring Rows
  • 10 Bench Press (165#)
  • 10 Ring Rows

Conditioning

“Christine” – 3 Rounds

  • 500m Row
  • 12 Deadlifts (bodyweight – 200#)
  • 21 Box Jumps (20″)

Warmed up deadlifts with 10×45, 5×135, and 5×185. I had a feeling this workout would suit me well especially with the shorter box. Didn’t want to go out too hot though, so I did an easy 1:50 for my first row. I did the deadlifts in 2×6 each round with a short break so I could swap my hands and take the load off my back a little bit before the box jumps. All were jump up and step down. The monitor on my rower shut off right before round 1 started so I got a delay there and then it wouldn’t turn back on for the other rounds. So I rowed my pace for 2:00 on the clock, which was quite generous of me because I can row two minute 500s for a long time. Kind of sucks because I would have liked to push more in the 2nd and/or 3rd round. Oh well. Finished in 11:32

I Found a Limit

Walked 18 holes yesterday and went to the 4pm class today.

Active Life – Shoulder Abduction 2

Accumulate 2:00 Pronated Bar Hang

4 Rounds

  • 30s Dead Hang
  • 30s Rest

Warm-up

2 Rounds

  • 15 Push-ups
  • 10 Shoulder Rolls (PVC)
  • 20 Calorie Row

Strength

Bench Press (5×1)

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×185
  • 2×205
  • 1×215
  • 1×225
  • 3x1x235

A long way from my 290 max.

Conditioning

21:00 EMOM (alt)

  • 15 Calorie Row
  • 10 Bench Press (155#)
  • 15 Kettlebell Swings (70#)

I’ve been feeling good on the rower, so I said the hell with it and went for it, doing 2,000 cal/hr for the first two rounds, finishing each in about 28 seconds. I was able to do the bench press unbroken for those two rounds too. Then I started to crash and burn! I think I did 1,600+ for a round or two and then tried to keep it over 1,200. Did 6-4 on the 3rd set of bench and then the final 4 rounds were a struggle to finish in the minute by doing 4-3-3 and almost failing on the last 2 rounds. Especially not being able to start on time because the rows were taking longer and I needed a few breaths. My hands were so fucking sweaty I even had to put the KB down and scaled back the reps to 12 with 7-5 for the final 3 rounds.

What a fucking disaster! I found my limit on the rower for an EMOM like this though. I think it would have been a much different story if I had just gone out at 1,600-1,700 cal/hr.

Walked 400 meters to cool down a bit.