Felt like getting in the work early so I headed out to the garage before lunch.
Strength – Shoulder Press
Shoulder is getting better, but I’ll admit this wasn’t completely comfortable, especially getting that first rep moving. Started to over-extend in the last set and was planning to stop there anyway.
Set out trying to hold a 1:45, just like last time when I set a PR with 3:36.9. I was able to hold it for a while, but really started to drift off pace in the third 250. Ended up with 3:33.9 for a 3 second PR.
- 2:00 Plank (hands)
- 1:00 Rest
- 2:00 Plank (elbows)
- 1:00 Rest
Made it. I think I was shaking for the entire final 2 minute block. I haven’t done any planks on elbows in ages because I’m usually sweating so much my arms slide all over the place. Don’t have that problem as much in the cool garage.
Fitnessed in less than 45 minutes.
The gym programming was doing a whole lot of C&J work today. After pretty much an hour of snatching yesterday I didn’t want to push my luck with so much more barbell work. So I fitnessed in my garage.
Warm-up – 10:00 AMRAP
- 5/5 DB Shoulder Press (30#)
- 10 Russian KBS (53#)
- 10 Sit-ups
- 10 Step-ups (18”)
Good mix. Get through 5+32.
Strength – Shoulder Press
Shoulder was very uncomfortable, so that was enough of that.
- 20-16-12-8-4 Sandbag Bear Hug Lunge (100#)
- 50-40-30-20-10 Double Unders
Missed one dub at 39/40! Finished in 5:37.
Done in about 45 minutes today, but it’s been a busy week for work, so that’s good enough.
No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.
Warm-up – 4 Sets
- 10 DB Snatch (alt)
- 10 Goblet Squats
- 5 Scap Pull-ups
- 5 Scap Push-ups
Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats
Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.
- 10 Ball Slams (30#)
- 5 Strict Chin-ups
- 40 Lateral Hops
The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.
After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.
It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.
Played an ugly 18 yesterday and of course walked. Went to the 4:30 class today.
- 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)
3 Shoulder Press + 4 Push Press
Shoulder presses felt heavy today, but was not getting as much rest as I’m used to.
- 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.
- 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.
Feeling pretty good this morning. Out in the garage at 10:30 to finish up the Hybrid Performance Method Push Only program. Warmed up with 5 minutes on the Airdyne, which was about 1.26 miles. I prepared a bit this morning and referenced How to Warm Up for a One-Rep Max on T Nation. The example for 185# was pretty much exactly what I needed since my previous best was a 180# shoulder press.
- 1×182.5 (PR)
- 1×187.5 (Fail)
- 1×185 (PR)
- 1×187.5 (Fail)
Crazy how much of a difference two and a half pounds can make. So I ended up with a 5# PR. I was really hoping for 187.5 or more, but from previous programs I know how hard it is to increase the shoulder press.
I skipped the pull-up and accessory work so I could test a couple of other things and destroy my shoulders! Done with Push Only!! I’ll do a full recap/review post, probably on my main blog to share with a wider audience.
Update: posted Hybrid Performance Method – Push Only Program.
After the big surprise when I tested my strict set about a week ago, I also wanted to get in a kipping test. I was able to get 23 for a 9 rep PR, which is almost a 65% improvement!
According to BTWB, my rankings on the HSPU max sets are an 82 for this one and a 76 for the strict set of 17. I would have expected those to be the opposite.
Strength Endurance / Conditioning
I’d done this once, back in December of 2015 in a time of 9:37. I did it by hitting 5 reps every 30 seconds and then switching to sets of 3s after 85. I set an interval timer on my phone for 25 second rounds. Made it through 13 sets (65 reps) on pace at 5:10 on the clock. Then I changed to sets of 3 at shorter intervals and a final set of 2. Took me 8:43 today for a 54 second PR.
Here’s a compilation video from the day I made to share on Facebook with the bench press at 8x speed instead of 2x.
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.
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.
- 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.
- 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.
No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.
That’s my 3RM, which was set about 3 months ago.
Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though.
2.5 7.5# under my 3RM.
- 3 Sets
- 15/15 Pallof Press (CS Blue)
- 20 alt Incline DB Bench Press (50#)
- 3 Sets
- 3×10/10 Tricep Extensions (30#, single arm)
- 3×10 Landmine Twists (45# bar + 40#)
The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.
2 Minute Challenge
I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.