Poor Effort

Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 5 Set of Complex
    • 3 Tall Cleans
    • 3 Hang Squat Cleans
    • 3 Push Press
    • 3 Push Jerk
    • 3 Split Jerk

I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.

Weekly Challenge

  • 90s Assault Bike Calories
  • 90s Walking Lunges

Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.

Conditioning

  • 30 Burpees
  • 20 DB Snatch (40#)
  • 100′ Double KB Front Rack Walking Lunge (2×35# KB)

I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.

4x

  • 200m Run
  • 200m Walk

Fucking terrible! My calves were giving out in the last two runs.

An Even 20

Improvement today, but still didn’t feel up for swinging a club. I really wanted to get to the driving range. I’m golfing tomorrow if it kills me! Out in the garage in the evening, but trying to stick to the gym’s programmed workout.

Warm-up

  • 400m Run
  • 3 Sets
    • 20 H2H KBS (35#)
    • 5 Burpees
  • 400m Run

Accessory

E2M – 10 Sets

  • 30s Banded March (green + red bands, 55# plate)

Subbed this for 100’ Double KB Front Rack Carry (50#). I didn’t want that much instability for my back. I really wanted to try marching with the 100# sandbag, but my back didn’t feel comfortable trying to pick it up.

Conditioning

Running clock…

@ 0:00

  • 20 cal Ski
  • 300m Run
  • 20 American KBS (53#)
  • 300m Run
  • 20 cal Ski

@ 12:00

  • 30-20-10 Air Squat
  • 30-20-10 DB Push Press (35#)
  • 15-10-5 Burpee Step up/down (24”)

The first part felt really good. I probably could have tried the prescribed 70#. Finished in 6:03. In the second part I subbed in the squats and push press for DB thrusters and step up/downs for box overs. Already putting enough stress on my back. Finished at exactly 20:00 on the clock, so 8 minutes for part 2.

Mostly Burpees

Played an ugly 18 yesterday and of course walked. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 3 Rounds
    • 200m Run
    • 10 Shoulder Taps
    • 5 Ring Rows
    • 10 Pass Throughs (red band)

Strength

3 Shoulder Press + 4 Push Press

  • 45#
  • 95
  • 115
  • 125
  • 135
  • 145
  • 155
  • 165

Shoulder presses felt heavy today, but was not getting as much rest as I’m used to.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 6 Power Snatch (95#)

Started slow because I knew I wouldn’t be able to maintain a hard burpee pace for 8 minutes. Paid off in the long run and was able to but out my last 10 in under 30 seconds. Finished 6 + 10.

Midline

4 Rounds

  • 20s Hollow Rocks
  • 10s Rest
  • 20s Leg Lifts
  • 10s Rest

I did 20 rocks and 10 lifts each time through.

Worked on my handstand hold after class. When I started falling away from the wall I went with it and walked backwards. I find it easier than kicking up and walking in the normal direction, probably because of the comfort of feeling that falling feeling that way.

Two Sixty

Walked 18 holes on a great day for golf yesterday. Out in the garage tonight with Bryan. I warmed up with 3:00 Airdyne (0.92 miles). It’s MAX week!

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 2×195
  • 1×215
  • 1×235
  • 1×250
  • 1×260 (PR)

That’s now a total of a 15# increase during the program. Guess I’ll have to test out my push jerk (best was 255#) soon since the push press is now higher!

Accessory

  • 2×15/15 Pallof Press (CS Blue)
  • 3×20 Shoulder IYTs (CS Purple)

Didn’t realize until after the first set that the Pallof presses were supposed to be 3×8-10 so I changed to the 2 larger sets.

Conditioning

8 Rounds (Tabata Mash-up)

  • 20s Lateral Hops (12″ parallette)
  • 10s Rest
  • 20s Airdyne (legs only)
  • 10s Rest

For the first 4 reps or so I paused between jumps to get a feel for the height and then the rest of round 1 and all of round 2 I rebounded. I was starting to gas, so for the next 4 rounds I did the pausing. Back to rebounded the full 2 last rounds to close it out. Stuck to legs only on the Airdyne because I want my upper body to be fresh for the bench press MAX on Thursday. I did 206 jumps and 107 calories on my AD2.

No Golf

It was raining this morning and forecast through the early afternoon, so I didn’t even head out the golf course. Decided to hit the 4:30 class. I was already starting to feel my shoulders last night after not lifting for a week, but it’s not any worse today.

Warm-up

  • 20 Jumping Jacks
  • 15 Toe Touches
  • 10 Air Squats
  • Bottom Squat Hold

Strength – Back Squat

  • 7×45#
  • 7×135
  • 6x7x185

Heavy enough for me at this stage and I could feel the tightness before I was even done.

Conditioning

  • 10-8-6-4-2
    • Power Clean (115#)
    • Push Press (115#)
    • Burpee
  • 1 Mile Run

I dropped with 1 power clean left for the 10-8-6 and then did the 4-2 unbroken. Probably should have pushed it, but didn’t want to be extremely gassed for the run. I think I was done somewhere between 5:00 and 5:30. The mile was slower than it should have been. Finished in 14:31.

Worked on handstand walking and free-standing handstand holds a little bit.

Back to the Bar

Didn’t touch a barbell for 7 days while gone, so wasn’t sure how today would go, which is pretty much the last heavy day before the deload week and then max outs. Bryan came over at 1:30.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×225
  • 2×245
  • 2×255

  • 2×265
  • 2×270 (PR)
  • 2×275 (PR)

Felt heavy on the way up and even at 255. Buckled in and paid attention to my setup and positions. Hit 265 much easier than last time and 270 was smooth too. Hitting 275 for a double is what my previous max was about 2 years ago.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 2×195
  • 2×215
  • 1×235
  • 1×245
  • 1×255 (PR)

Pretty smooth after the fight with this weight about 10 days ago. Wonder if not taking several little jumps helped with not burning out. Or the week of not touching a bar.

Conditioning

3 Rounds

  • 15 Pull-ups
  • 15 American KBS (50#)
  • 15 MB Cleans (20#)

I Go You Go style with Bryan, so 3 rounds each. All unbroken. We finished at 9:16.

Accessory

  • 3×15 Pallof Press (CS Blue)
  • 3×10 DB Side Raises (20-25-25#)
  • 3×10 DB Bent-over Side Raises (25-25-30#)

I did my accessories after he left and took my sweet time getting through them. They haven’t exactly been fun throughout the program, but I’ve stuck to it, only skipping them once or twice and I think it’s really paying off. I’ve already set some type of PR in all 3 of the presses. Looking forward to truly maxing out each lift.

That’s a wrap on week 10! The last 2 weeks only have 3 workouts per week.

More PRs

Finally got to golf yesterday. All The Things are sore from the 30 minute EMOM we did on Sunday. I didn’t get in the pull-up workout for week 9 over the last couple of days, so I’m going to skip it and get on the with the next bench day. Too much going on before I leave for vacation on Saturday. Out in the garage with Bryan at 4:30.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×225
  • 2×245
  • 2×260 (PR)
  • 2x2x265 (PR)

I actually tried 270 on my last set, not 265, but Bryan helped out way too early so I’ll count it as another 265. I felt like I was going to grind through the rep, but who knows. Did 10 pounds more than I’ve done for a double.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 3×195
  • 2×220
  • 1×240
  • 1×252.5 (PR)
  • 1×255 (miss)

I had 3x1x240 planned, but felt good so went for it again and set the 2.5# PR over the last time. Look at this grind on the 255…

Accessories

  • 2×30 One Arm Farmer Carry steps (110#)
  • 3×10 DB Side Raises (20-20-25#)
  • 3×10 Bent over DB Side Raises (20-25-25#)

Conditioning

10 Rounds (5 each)

  • 10/10 DB OHS (50#)
  • 10 Burpees

Bryan cruised through his squats much faster than me. I did loosen up and get faster after the first round though. We finished at 12:10.