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.

High Reps

My back still isn’t normal yet. Hit the gym at noon with the gang. Warmed up with some shoulder stretching and bottom squat hold. Would get loose in the first few minutes of the EMOM.

Volume Work

20:00 EMOM (alt)

  • 15 MB Cleans (14#)
  • 20 Push-ups

I planned to use the 20# and had it out, but switched just before we started. Figured I’d play it safe and not blow out my back. It was a good call because my legs were burning during the last 5 reps of each set in about the 6th round. It also allowed me to focus more on good positioning and keeping my head up. I did 4×5 on every round of push-ups and was starting to really slow down in the last few rounds.

Conditioning

20-30-20

  • Pull-ups
  • Step-up (24″)

Wore my grips and set a goal to do all of the pull-ups in sets of 10. Success! After each set I dropped, turned around, took a few steps across the gym, turned back around, walked back and did the next set. Wanted to do box jumps, but again, step-ups were much better for my back, especially after 150 medicine ball cleans. Finished in 6:40.

Midline

4 Rounds (Tabata)

  • 20s Bird Dog Hold
  • 10s Rest
  • 20s Hollow Hold
  • 20s Bird Dog Hold (opposite arm and leg)
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest

Sit & Pull

My back is a little better today, but still not great. Out in the garage around 4pm.

Warm-up – 5 Sets

  • 10 Snatch Shrugs (45#)
  • 15 Air Squats
  • 20 Double Unders

The right shoulder was getting stuck from the work I did yesterday. Air squats didn’t feel very good to start, but loosed up a lot after the first two sets. Did them slow and controlled. Double unders were a bit of a challenge.

Accessory – 5 Sets

  • 10/10 Bottoms Up KB Press (20#)
  • 10/10 Landmine Row (55#)

Stayed light because I didn’t want to stress out my back. So I bumped up the set count instead of 3.

Conditioning

  • 36-24-12 Seated Rope Pull-ups (alternate hands every rep)
  • 30-20-10 KB Snatch (35#, switch arms every 5)

This was the workout programmed at the gym and it looked fun, so I wanted to do a variation of it. It was programmed with 6-4-2 (for men) rope climbs at 15′ so the pull-ups were my substitution. I tried to make sure I did 6 back-to-back before taking rests. Normally would have gone heavier on the snatches, but that was good for today with my back. I only took very short breaks to tighten the screw on my adjustable kettlebell. The original workout had a 12 minute time cap so my scaling worked well, finishing at 8:49.

Midline – 5 Sets

  • 20s Bird Dog
  • 10 Single Leg Glute Bridge
  • Switch sides…
  • 20s Bird Dog
  • 10 Single Leg Glute Bridge

Expected the bird dogs to be harder. The glute bridges were not the best choice and could feel them in my back more than any of the other movements from the day.