Overhead Dumbbell

Walked 18 yesterday. My shoulders started getting tight later in the day. This right shoulder impingement is getting annoying. It’s another day heavy on the barbell at the gym, so I did yesterday’s workout in the garage.

Warm-up – 3 Rounds

  • 10 Goblet Squats (53#)
  • 10/10 Bottoms Up KB Press (25#)
  • 30s Hollow Hold

Conditioning

  • 100 Banded March (100# sandbag, green + red bands)
  • 50 Sit-ups
  • 50 DB Snatch (50#)
  • 50 DB OHS (50#)
  • 50 T2B
  • 100 Banded March (100# sandbag, green + red bands)

** Switch arms every 5 reps for both movements

I did the first 100 banded marches and 50 sit-ups unbroken. The snatches had to be in 5s, so I set the dumbbell down each time and took a couple of breaths between some of the sets. For the OHS, I switched arms overhead and only set it down after 30 reps, then did the last 20. I did toes to bars in sets of 4 and was going to finish 3-3, but I failed the very last rep, so it ended up being 11×4, 3, 2, 1. After I strapped in and picked up the sandbag I could not hold it up high on my chest! Arms and core were shot. It was a fight to be able to do 2 sets of 50. Finished at 18:47.

Gymnastics Strength – 3 Sets

  • MAX Strict Ring Dips
  • 2:00 Rest

First set wasn’t feeling great on the shoulder. I think my hanging hooks are spaced out more than I space out the rings on a rig too. I did 10-14-13.

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.

Closing in on 300

That damn “Annie” DOMS is killing my abs. I’ve had twitches and cramps all day. Walked 18 holes yesterday. It was 93% humidity in the middle of the round when I checked. Took a lot out of me for the rest of the day.

Today Bryan came over to workout. I warmed up with 500m on the Ski Erg.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 3×165
  • 3×195
  • 2×215
  • 1×235
  • 1×255
  • 1×270
  • 1×280 (PR)

Was supposed to work up to an opening attempt as if I were doing a push-only powerlifting meet. Since I hit 275# (my previous 1RM) for a double on Sunday, I wanted to hit 280 today and have a good idea of what I might be capable of next week when going for a max. I don’t if I have much more than that I have in me!

Accessory

  • 2×10 DB Side Raises (25#)
  • 2×10 DB Bent-over Side Raises (30#)
  • 3×10/10 Bottoms-up KB Presses (30#)

There were pull-ups and rack chins programmed, but they are in tomorrow’s workout too (I actually swapped the order of the days), so no need to hit them 2 days in a row. I did add the KB presses though.

Conditioning

3 Rounds

  • 400m Run
  • 10 Hang Power Snatch (115#)

Meh. I did the snatches in 2×5 each set. I don’t feel comfortable cycling hang snatches from a high position with 115# so it took me a lot longer. Bryan smoked me by almost 90 seconds. I finished at 7:55.

2:00 Challenge

  • Ski Erg Calories

Since I was down 0-1 in the series I had to pick something I was 99% sure I’d win. Got 49 calories to Bryan’s 43 and tied up the series.

Sleep Deprived

Been a long week of late nights finishing an electronics project for the family vacation. Didn’t crawl in bed until 3am last night. In the garage around 9:30 before packing the car. Not sure if I’ll make it to a gym at all this week, but hope to for at least one bench session.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 6×165
  • 3×185
  • 3x3x205

Just an easy 70% for the working sets today. Was hoping it would leave me fresh to push some limits on the shoulder press, but wasn’t sure about the lack of sleep.

Shoulder Press

  • 10×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×145
  • 3×155
  • 3×165
  • 3×170
  • 3×171.25 (PR)

Shoulder press is such a bitch. I did 3×170 in February of 2016, but barely squeezed out the 3rd with it today, so I went super small on the final increase. I really tightened up and knocked out the triple surprisingly easy compared to the previous set.

Then the damn Jehovah’s came walking up the driveway.

Accessory Superset

  • 3×10/10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
  • 3×10 Landmine Twists (45# + 45#)

I really have to go slow to prevent my left arm from losing control. Made it through the second and third sets without a reset, which I haven’t been able to do.

Time for a week at the lake! I loaded my weight vest and rings into the trunk and plan to run most days.

Getting Scary

Busy day. Out in the garage in the evening.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×220
  • 2x3x240
  • 3×245

Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.

Shoulder Press

  • 10×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×150
  • 3×152.5
  • 3×155

Accessory

  • 3×20 alt Incline DB Bench Press (50#)
  • 3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
  • 3×10 Tricep Extensions (single arm, 30#)
  • 3×10 Landmine Twists (45# bar + 35#)

Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.

Conditioning

  • 30 cal Ski Erg
  • 20 Goblet Squats (70#)
  • 10 Target Burpees (ceiling – 14″)

Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.

8am

Can definitely feel my shoulders and neck this morning! I’m guessing it’s already from the 100 handstand push-ups last night. Out in the garage early before hitting the road.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×185
  • 3×205
  • 3x3x225

Shoulder Press

  • 10×45#
  • 8×95
  • 4×115
  • 3x4x135

Accessory

  • 3×15 Half Kneeling Single Arm Bottoms Up KB Press (25#)
  • 2×10 Tricep Extensions (single-arm, 30#)
  • 3×10 Landmine Twists (45# bar + 25#)

Good session. Now we’re off to Nashville to watch the Central Regional.

Bottoms Up!

Yesterday my abs were a little sore from the 100 sit-ups on Wednesday. I walked 18 holes on the course. Got a bunch of yard work done today and finally got out to the garage around 6pm.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x215#

Why does this day always seem so heavy? Maybe not warmed up as much as the higher reps on that first day of the “week” in the program or possibly fatigued from it? Seriously… sets of 12 with 200 feel easier than this. This was a 5# increase over the last time.

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 2x5x135
  • 5×140

My plan was to do 1 set at 135 and 2 at 140 but evidently I didn’t pay close enough attention to my notes. Last time I did 2 sets at 130 and 1 at 135, so I guess I ended up lining up with that.

Accessory

  • 3×30 alt DB Bench Press (50#)
  • 3×12/12 Half Kneeling Single Arm Bottoms Up KB Press (25#)
  • 3×15/15 Tricep Kickbacks (15-20-20#)
  • 3×15 Landmine Twists with 45# bar + 15# plate (video)

Fucked up here too and did these kickbacks instead of extensions. I get too used to remembering previous workouts on the program.

That was a lot of lifting. Took just over an hour. First time doing those twists and shit, they are deceiving. Counted left, center, right, center as 1 rep.

Performance Plus

3 Rounds

  • 30s Left – Bottoms Up KB Marching (25#)
  • 30s Rest
  • 30s Right – Bottoms Up KB Marching
  • 30s Rest

This bottoms up KB marching is similar to the presses on a difficulty level. My left arm starts to lose it but my right side is pretty solid. Program also calls for:

  • Foam Roll Lats – 30s/side
  • Thoracic Spine Extension Mobility

I’ll get these in tonight after dinner.

Conditioning

  • 15-10-5 Squat Clean (135#)
  • 150-100-50 DU

Was going to do some running around the block, which is about 700m, but I got rained out again. Thought about doing burpees again but figured the double unders would fatigue the legs more for the squats. I did the cleans 6-5-4, 6-4, and 5 unbroken. Finished in 9:22.