Bro Thursday

Yesterday I rode in a cart for golf because I didn’t want to walk that much on my injured calf. Today golf was rained out again. No improvement with my calf and I woke up with my back feeling like I did something to it yesterday. I felt fine golfing though and the only other thing I did besides work was clean the grill. Who knows. I’m being smart and staying home from the gym even though the workout looks really fun.

Year of the Engine – Endurance

30:00 Airdyne

Did 844 cals and 11.04 miles (17,767m). I was glad the pedaling didn’t bother my leg.

Strength

Bench Press

  • 10×45#
  • 4×95
  • 4×135
  • 4×165
  • 4×195
  • 4×210
  • 6x4x225

Last set was my best one after feeling like a struggle for the rest. I was a bit tentative with the other sets and just went for explosive reps to finish.

Accessory

10:00 EMOM (alt)

  • 7 Strict C2B Chin-ups (far bar)
  • 20 Banded Press-downs (green)

Here’s my final set of chin-ups…

No B.S.

Yesterday I walked 18 holes on the golf course and was pretty tired from being up late the night before to see Dark Phoenix. Didn’t get enough sleep last night either, but feeling pretty good. Out in the garage to start close to 10:30.

Year of the Engine – Interval

15 Rounds

  • 30s Row
  • 1:00 Rest

Started at 1:32/500m and wanted to see how it went. Felt right, so I stuck to that pace. Definitely a tight back as I got deeper into the intervals, which meant I couldn’t get out of the gate as quick as I normally would and then had to catch up to the pace I wanted. I got 163-164 meters every round.

 

Strength

Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 4x5x215
  • Max 215 (8)

I’m starting up a cycle (probably two) of the No B.S. Bench Press Program, which has always worked really well. My goal is to bench 300 pounds before I turn 40 at the end of the year. Two weeks ago I matched the 5×245 I did a few weeks before hitting a 290 PR, so I should be pretty close.

The weight felt a little heavy as I worked up and the working sets were a struggle. Maybe I’m fatigued from benching in the workout on Thursday. Was able to get 8 reps on the max set, when it was feeling like 5 or 6 might be today’s limit. Even with the spotter arms I still like to stay away from failure when I’m lifting alone, so 1-2 more reps isn’t out of the question.

Photo Jun 8, 2019 at 112431 AM

Conditioning

12:00 AMRAP

  • 4 Strict C2B Chin-ups (fat bar)
  • 8 Box Jumps Overs (27″)
  • 12 Hand Release Push-ups
  • 16 Reverse Lunges

Good little workout where I was able to get right in to the next movement and keep a steady pace through the entire workout. I got 6 rounds, the chin-ups, and 2 box jumps.

Morning Endurance Run

Woke up with my back feeling much better than yesterday morning. Was out the door for a run before 8am while it was cool out.

Year of the Engine – Endurance

27:00 Run

Ended up going 2.87 miles in 28:45, so only a 10:00/mile pace, but I averaged 170 steps per minute again. I’ll chalk the pace up to just getting out of bed. I wore an older pair of Saucony shoes I had actually been fit for at a runners store and they are not at comfortable as my Reebok runners.

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

I also did some hanging to open up my shoulders, bar taps, and a few toes to bars to make sure my back could handle them for the workout.

3 Sets

  • 6 PVC Passes
  • 9 Air Squats
  • 4 cal Assault Bike

Bench Press

  • 10×45#
  • 5×95

Strength & Conditioning

28:00 EMOM (alt)

  • 5 Bench Press
  • 12 T2B
  • 15 cal Assault Bike
  • Rest

The bench press was a sub for push presses since I didn’t want to put that loading on my back. I used 135, 155, 175, 195, 205, 215, and 225, which is 92% of my 5RM. Felt good even as I got out-of-breath in the later rounds. I wore grips for the toes to bars and actually did every set unbroken without any struggle. I never do that large of sets so I was surprised I didn’t fade. Even though there is almost 4 minutes between each set it still adds up to 84 total reps. I started out with the Rx 12 calories for two rounds on the bike but even at 90+ RPM it was too easy, so I bumped up to the Rx+ of 15 calories and even caught up on the calories I was behind from the other rounds. Really not a bad workout, because there is a ton of rest.

Midline

20s Work : 10s Rest (Tabata) until finished

  • 200 DB Russian Twist (45# plate)

It was written to use a dumbbell, which I’ve never tried for Russian twists, so I gave it a try. Big mistake. It’s awkward to hold, I was falling over, and it felt like I was going to rub my knuckles raw. So after getting 18 reps in the first work interval I switched to a 45# plate. Took me 4:06.

Too Many Singles

I hoped to get out for an early run, but it was raining. At around 11:15 it brightened up, birds started to chirp, and radar showed a window in the weather, so I hit the pavement.

Year of the Engine – Endurance

24:00 Run

I mapped out a loop that ended up being 2.55 miles and took me 24:30. My focus for the run was on my stride rate, which was a lot more consistent than usual (often drops to 155-160 with an average in the low 160s) and must have helped with my pace. I’ll have to concentrate on my stride more often and would like to get it up to 180.

I rested and took my time setting everything up, so it was just over 30 minutes after the run when I got started on the workout.

Conditioning

  • 30 Strict HSPU
  • 40 Box Jumps (24″)
  • 30 Bench Press (135#)
  • 40 Goblet Lunges (53#)
  • 20 Strict HSPU
  • 30 Box Jumps (24″)
  • 20 Bench Press (135#)
  • 30 Goblet Lunges (53#)

I went in to this workout planning to do 40-30 on every movement with the option for a third round of 20. That quickly changed when I went 5-5-3-singles and took five minutes to do 30 strict handstand push-ups! The next time around I did 2-2-2-singles, taking four minutes to knock out 20 reps. I recently felt good doing two rounds of 5×5 strict in a partner workout, so I never expected to drag behind the struggle bus like this. Either my shoulders are wiped out from yesterday or using plates and an AbMat is a lot harder than the big gymnastics mat at the gym. Box jumps were fine and mostly a rest before pressing again. I felt weak on the bench as well and did all sets of fives. I split the 40 lunges in half because I felt like I was fatiguing my triceps by holding the kettlebell and did the 30 unbroken. Finished in 21:42 with 9:00 spent on HSPU.

Test

100 Hand Release Push-ups

For some reason at 6:30pm I got the bright idea to test some push-ups after all of the pressing I’ve done in the last two days. I haven’t been able to beat my 5:04 PR on this from 2013, though I did 5:18 and 5:08 in 2017.

Some quick math told me five reps every 15 seconds would get sub five minutes, so that was my plan of attack. I did 5 reps and rested until the my 15 seconds was up. Rinse and repeat. It felt great through 50 reps. I could feel the fatigue kicking in as I got through 60 and by 70 I was barely making it in time. After that I knew I couldn’t keep up the fives any longer, so I resorted to whatever I could manage until it was singles. Finished in 5:14, so with all of the reps done yesterday and today I’m confident I can break that barrier soon.

5 Rep Bench

I didn’t get out golfing yesterday because I found a bunch of water in the basement and spent almost 2 hours cleaning it up. I’m sore from that today. Went to open gym at noon.

Warm-up

3 Sets

  • 1:00 Assault Bike
  • 15 Reverse Hypers (90#)
  • 10 PVC Passes

Ended up with about 45 calories on the AB.

Strength

Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×175
  • 5×200
  • 5×220
  • 5×235
  • 5×245

My ass came off the bench a little in my last two reps, but that ties my old PR for a set of 5, when I had gotten my max up to 290. Can I hit 300 in the next few months?

Conditioning

25:00 EMOM (40s work / 20s rest)

  • H2H KBS (44#)
  • Plank
  • Jump Rope Singles
  • Sit-ups
  • Lateral Step Overs (14″)

I was getting 22 swings and 22 sit-ups each round. Never missed on the jump rope. Perfect little workout for today that didn’t get me breathing or sweating very hard. Ready for Murph tomorrow!

I wouldn’t mind getting out to golf but I need to do yard work and a bunch of other shit, so we’ll see.

Repping Deads & Bench

My shoulders feel pretty good considering the work they did yesterday at the gym. I was out in the garage around noon.

Engine Builder – Speed

  • 2:00 Warm-up
  • 10:00 Test
  • 3:00 Cooldown

Done on my Airdyne (AD2) with 0.73 mile in the warm-up and 0.88 in the cool down, with rests between each part. For the test I got 387 calories and 4.26 miles (6,856m), which is a PR by 3 calories. My start and finish are good but I need to hold 85 RPM more in the middle of the ten minutes instead of falling down to 83. Getting closer to 400!

I’ve been doing this test long before Engine Builder and it’s neat to see the progress.2019-05-22-300-fy.png

I went to the 4pm class.

Warm-up

8:00

  • 5 Up Downs
  • 10 Air Squats
  • 15 Lateral Hops
  • 10 Leg swings
  • 2x 30m Run

Just the run shy of getting 4 rounds.

Conditioning

  • 4 Cycles
    • 3:00 AMRAP
      • 400m Run
      • Max Sumo KB Deadlift (88#)
    • 1:00 Rest
  • 3:00 Rest (total – skip the 1:00 rest after the 4th cycle)
  • 4 Cycles
    • 3:00 AMRAP
      • 500m Row
      • Max Bench Press (135#)
    • 1:00 Rest

The cycles were programmed in the opposite order, but we have to adjust due to the number of rowers in the gym. I knew I could do well with the rowing when I was tired so volunteered to do the rowing one first. I ran the out-and-back 400m route and couldn’t be more pleased with my times there. Rx was 225# deadlifts, but I’m not ready for that, especially after so much lifting yesterday. I could have done a few more deadlifts in several of the minutes, but 35 in every round was more than enough reps! I wanted to keep a pace under 1:50/500m on the rower and I was able to. Wasn’t really sure how the bench press would feel, but after the first round I set a goal to start with a set of 10 each time. I did 10-8, 10-10, 10-5-5, and 10-5-3. So a total of 140 sumo deadlifts and 76 bench presses.

2019-05-22-gym

Midline

4 Sets

  • 1:00 Plank
  • 40 Russian Twists (35# KB)
  • 1:00 Rest

I did the planks on my hands because I was soaked in sweat already. The planks felt extremely easy. It took 9:33 to complete this.

Without the Push-up

Feeling pretty good this morning. Open gym at noon.

Warm-up

  • 3 Sets
    • 12 cal Assault Bike
    • 10 Reverse Hyper (90#)
  • Bench Press
    • 10×45#
    • 5×95

Conditioning

20:00 AMRAP

  • 20 Bench Press (115#)
  • 20 No Push-up Burpees
  • 20 Box Jumps (24″)

I wrote this one with 200 meter runs, but it started raining out right before we started, so I substituted the burpees. ┬áThe no push-up variation was so they wouldn’t interfere with the benching. I had no idea how to pace out the bench press. I felt good in the first set so did 11-9. Felt a lot different in round two so I did 7-7-6 for five rounds and then I was able to get 11-9 at the end to score 6+20. Was 140 reps on the bench press. Felt really good on the burpees and box jumps, so it seems like the conditioning work is paying off.

Accessory

3 Sets

  • 50/50m Single Arm OH Carry (53#)
  • 1:00/1:00 Single Leg Stand (70#)

After each single leg stand I was really feeling off-balance. Must have been from standing so long with the weight on one side of the body

3 Sets

  • Dumbbell Curl 21s (30#)
  • 30 Side Plank Jumps
  • 20 Weighted V-ups (20# DB)
  • 10 Supermen (3s pause)

Haven’t done weighted v-ups in a long time. Forgot how hard they get.

Out in the garage in the evening.

Engine Builder – Max Aerobic Power

20 Rounds

  • 45s Row
  • 15s Rest

I had 18 rounds of this about a month ago and starting at just under 1:48 was too fast that day where my average pace ended up being 1:49.9. Today my plan was to start at 1:49. I felt much better and could have gone even faster. 207-208 meters every round.

2019-05-19-row.JPG