Woke up exhausted on Monday. Had spent all day Sunday (and most of Saturday) working on a shop project and doing yard work. My upper back was probably sore from the muscle-ups and my low back felt a little “off” all day. Needed the rest day. Out in the garage in the afternoon.
Active Life – Single-leg Bias
Assessment: Standing Lumbo Pelvic Flexion Test
Fancy name for a standing toe touch. I got about 3″ from toes with straight legs and not trying to push it.
Workout: 3×6 Sumo Deadlifts
3 Sets 205
I’ve only done sumo deadlifts a handful of times (maybe). I really enjoyed them. Much safer for the back in the more upright starting position.
Cooldown: Standing Lumbo Pelvic Flexion Test
Forgot to do this until after the ski. Was able to get down to 1-1.5″ from my toes, again not trying to push it.
20:00 Ski Erg
Back is still a little off, so wanted to stay away from anything with weights at high speed or high reps. Have never done the erg for this length of time so wasn’t sure how to pace. I got faster with each 4 minute split for a total of 4,731 meters.
Active Life – Back Max
8/8 Turkish Sit-up (40#)
8/8 Kroc Row (53#)
8 Evil Wheels
8 Sumo Stance Good Morning (95#)
30s Barbell Overhead Hold (95#)
All of the accessories! In and out of the gym in less than 65 minutes, including setup and cleanup time.
Going to try to get back to drinking protein shakes, which I haven’t been doing over the last year. I still have several tubs in the closet from over a year ago.
Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.
Active Life – Single Leg Bias
50m Farmer Carry (90# each handle)
Nice enough to open the garage and walk and up and down the driveway.
Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.
10 Bench Press (45#)
20 Air squats
10 Bench Press (95#)
10 Goblet Squats (25#)
5 Bench Press (135#)
10 Goblet Squats (50#)
5 Bench Press (155#)
10 Goblet Squats (70#)
100m Ski Erg
5 Bear Hug Sandbag Squats (100#)
5 Bench Press (155#)
Got through 10 rounds plus the ski and squats.
Active Life – Back Max
30m/30m 1 Arm Overhead Carry (50#)
10 Alternating Push-up Shoulder Tap (3s pause at top)
5 Strict Toes to Bar
15/15 1 Arm Russian KBS (53#)
Back was tightening up whenever I sat down. The strict toes to bar are very difficult!
Moved my rest day up a day after all of the squatting on Tuesday and Wednesday. Out in the garage tonight for a workout.
5:00 Ski Erg
Oww my triceps are still smoked! Could really feel them on the pulls. Did 1,090 meters.
10 Banded PVC lat Pull-downs (2 green bands)
10 Deadlift Step-ups (15# DBs, 24″)
10 Medicine Ball Push-ups
40 Double Unders
Came up with this interesting mix of movements. I used one of my old Rx Smart Gear jump ropes instead of getting out my RPM rope. Anyone who tells you these are the best ropes on the market is either sponsored or has never used a lighter handled rope. Your shoulders get tired infinitely sooner and they just don’t spin very well. The only round I got unbroken was #7. Got 8 rounds, the pull-downs, and 6 of the dead steps.
Cut 10 seconds off the rest, which is a lot and swapped the order by going elbows first, but still alternating with a plank on hands in the opposite rounds. So much shaking in the last 2 sets.
Felt like getting in the work early so I headed out to the garage before lunch.
3:00 Ski Erg – 655m
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.
1,000m Ski Erg
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)
2:00 Plank (elbows)
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.
Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.
Warm-up – 3 Sets
10 Ring Rows
15 Air Squats
200m Ski Erg
Back Squats (135#)
Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.
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10 Hollow Rocks
10s Hollow Hold
Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.
The DOMS from yesterday’s workout is starting to kick in down my back side and my abs are sore. Out in the garage tonight since the program at the gym has heavy back squats. #BoycottTheStrengthAMRAPs I did adjust the gym metcon (which was with rowing) for home use.
I thought about doing the 8th week of the No B.S. Bench program, but I’m starting to get sick of the movement. This shoulder impingement doesn’t seem to be getting any better as I keep benching either. So conditioning only today.
Bottom Squat Hold
5/5 DB OHS (35#)
@ 0:00 – 4 Rounds
250m Ski Erg
5/5 DB OHS (50#)
@ 10:00 – 3 Rounds
500m Ski Erg
10 Bench Jump Overs (18”)
@ 20:00 – 2 Rounds
15 American KBS (70#)
Felt solid to start and was able to hit negative splits with 59.7, 59.4, 59.2, and 59.1. Finished in 6:31. Started out with the same pace, but couldn’t hold it after that. Splits of 1:59.4, 2:04.7, and 2:03.9 for a total time of 7:35. The heavy kettlebell swings in the last couplet kicked my ass! I haven’t used seventy pounds for those in ages. 3:06.2 and then it was a battle just to fight for a 3:12.4. Finished the 3rd part in 7:42.
I’m sick of this heat for October. It was 81° in the garage when I finished and 76° outside at 6:30pm. The last 2-3 weeks have been warmer than the entire summer.
It was Kalsu at the gym today and there is no way my back was attempting that. Did a late workout in the garage. Warmed up with 3 minutes on the AirDyne.
30s MB Cleans (20#)
30s Ski Erg cals
30s Double Unders
30s Push Press (45#)
30s Lateral Hops
It started getting hard in the middle of the 4th round, but with only 30 seconds of work at a time I knew I could push on. Should have gone faster early on I guess. Hot sweaty mess for this one. It was up to 85° during the day today.