40 Inches

My back is feeling better. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 1:00 Airdyne
  • 2:30 Rest

My goal was 95+ RPM. My rounds were 50-51-52-51-52-51-53-52 calories and 0.77, 0.77, 0.77, 0.75, 0.77, 0.76, 0.77, 0.77 km. Happy with the consistency. Yeah, I definitely should have been doing more intervals on the bike throughout the program. The leg burn is real.

Went to the 4pm class.


  • 1:30 Assault Bike (20 cals)
  • 3 Rounds
    • 10 Air Squats
    • 5 HR Push-ups
    • 10 Good Mornings (45#)
  • Box Jumps
    • 5×20″
    • 5×24
    • 5×30
    • 3×37


2 Cycles

  • 40 cal Assault Bike
  • 15 Rounds
    • 5 Wall Balls (20#, 10′)
    • 3 Burpees
    • 1 Box Jump (40″)

The single rep movement was programmed as a heavy (315#) deadlift, which I obviously was not doing in my condition. I stacked a couple of 20″ boxes up against the wall, which worked great and was a lot of fun. I did the first bike in less than 2:30 and took the second one nice and easy, somewhere in the 3-3:30 range I think. Finished in exactly 26:00 and felt good with the cardio aspect to it. During the 15 round portions my heart rate was 155+ the entire time.

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40” box jumps!

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Bench is Taking Off

My back wasn’t pinching on me like it did on Sunday. Stayed up late on Sunday night again, so not a great night of sleep. Last night, however, I got more sleep. My back is even better today. Out in the garage at 3:30.


3:00 Airdyne

Jumped on the bike while I was waiting for Kevin to show up. Got 63 calories and 1.56 km.

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 3×240
  • 3×245
  • 3×245
  • 3×250
  • 3×255
  • 1×270
  • 1×280

The program called for 5×3 @ 240-245 this week. Last cycle, where I used the same base weight, I did 240 for all five sets and struggled. I felt amazing today so pushed higher and ended up matching my all-time 3RM with 255#. The heavy singles are the most I’ve touched in 2 years and only ended 10# under my PR. Cutting back on warm-up sets and all of the extra accessory work is paying off!


  • 10/10 DB Tricep Kickbacks (10#)
  • 10 Barbell Curls (45#)
  • 10/10 DB Tricep Kickbacks (15#)
  • 10 Barbell Curls (55#)
  • 3 Sets
    • 10/10 DB Tricep Kickbacks (25#)
    • 10 Barbell Curls (65#)

Those working sets were tough!

Year of the Engine – Rocket Race

10 Rounds

  • 1:30 Airdyne
  • 1:30 Rest

Doing another Rocket Race on the bike to keep the stress off my back. I wanted to keep 90 RPM for these and was right around there throughout. Ended with 683 calories and 10.73 km.

I’m out for 20.3

My back felt much better after the run yesterday. Since Wednesday it was feeling like something was out of place, so maybe it was and the run shifted things around. As I was chilling last night watching TV I was getting a little excited for 20.3 and thinking I might actually be able to go for the 315 bar this year. Then I woke up this morning and my back was pinching as I moved around the house. Open gym at 10.


  • 10 Reverse Hypers (50#)
  • 12 Reverse Grip Bench Press (45#)
  • 6 Skull Crushers (35#)
  • 10 Reverse Hypers (50#)
  • 6 Reverse Grip Bench Press (95#)
  • 6 Skull Crushers (55#)
  • 10 Reverse Hypers (50#)


4 Sets

  • 12 Reverse Grip Bench Press (145#)
  • 12 Skull Crushers (65#)

That was getting rough!


5:30 AMRAP

  • 25′ Walking Lunges

This was obviously not the planned workout. My back tweaked as soon as I drove up for the first burpee box get over in the real workout, so I tried again. Nope. After putting my shit away I lunged for the last 5:30 on the clock, using the course set out for the Open. Got 20 lengths of the 25 foot course.

Means I won’t be doing 20.3 tomorrow. I did Diane earlier this year so it’s not really a big deal other than I won’t have a real ranking for the Open. Disappointing though, because if I could still deadlift like I could three years ago it would be a really good workout for me. My HSPU are stronger than they were in January when I did a 5:30 Diane.


10:00 EMOM (alt)

  • 40s Handstand Hold
  • 20s Hollow Hold

Year of the Engine – Polarized

36:00 Airdyne

** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

Out in the garage after 1 o’clock. Might as well do some sweating today. I got 1,032 calories and 21.43 km. Only 0.07 km from my best at this time domain, which was with one more sprint.

I’m going to order pizza and watch Tiger get win #82 tonight!

Speed & Endurance

Last night my legs were really feeling the fatigue from those two Airdyne interval workouts. I think it means I need more of that. Didn’t get a very good night of sleep. Out in the garage after 9:30.


3:00 Airdyne

Increased pace each minute. 94 calories and 1.85 km.

Year of the Engine – Time Trial

10:00 Airdyne

Tried to keep a consistent pace from the start with 87-90 RPM instead of going out hot for the first minute plus. My pace still faded through the middle of the workout and I didn’t have as much kick for the end. I never looked at the calories until I was finished and I felt pretty good, so I thought I had a good chance of beating 400. Not today. 393 calories and 6.91 km.

Went for a run close to 2pm.

Year of the Engine – Endurance

44:00 Run

Made it 4.55 miles and I love the consistency over the middle!


Then it was time to mow the lawn.

Double Airdyne Day

Rest day yesterday. I got blurry vision with a headache late in the afternoon and took a long nap. I also slept in this morning. My hamstrings are getting pretty sore from something.

I was really hoping we wouldn’t get something heavy for 20.3, because yesterday my back was not feeling good from Wednesday, and probably mostly from 20.2. Heavy deadlifts are better than heavy squats I guess. It definitely wouldn’t be smart for me to attempt those today, so hopefully I can recover for a Sunday go at it.

Year of the Engine – Rocket Race

4 Rounds

  • 4:00 Airdyne
  • 2:00 Rest

Out in the garage around noon. Protecting that back by not using the rower, which isn’t working anyway. I tried to keep ~85 RPM, doing 156, 158, 150, 152 calories and 2.76, 2.74, 2.67, 2.7 km.

I really need to make a v2 of the custom monitor for my AD since the first one was over complicated and stopped working with Raspbian OS updates. Being able to always see the important info (not alternating through) and on some type of stand at eye level will be a huge difference, especially for intervals like this.

It might be a good idea for me to switch things up more often like this. I’m able to get my heart rate up quite a bit higher on the rower. On the Airdyne, my legs start to burn far before I get my heart rate up.

That finishes month 8 of the program, which leaves one more month of this differentiation phase. A few hours later I was out in the garage again.


  • 2 Sets
    • 5 Weighted Chin-ups (25#)
    • 2×5 Strict Ring Dips
    • 10/10 Lateral Step-ups (24”)
  • 2 Sets
    • 5 Weighted Chin-ups (30#)
    • 2×5 Strict Ring Dips
    • 10/10 Lateral Step-ups (24”)
  • 1 Set
    • MAX Weighted Chin-ups (35#)
    • MAX Strict Ring Dips
    • 10/10 Lateral Step-ups (24”)

I got 8 chin-ups, though the weight was briefly resting on the ground between each rep and 18 ring dips. Really close to my best of 21 strict ring dips, after already doing 40 reps! I decided to use a lower box than normal, doing them slower with control.

Year of the Engine – Rocket Race

18 Rounds

  • 30s Airdyne
  • 1:00 Rest

I felt my back pinch during rounds 3-4, so I hopped off, moved around a little bit, and was back on. Didn’t happen again. Held >100 RPM every round to get 549 calories and 7.12 km.

Dead Rower

Went out to the garage to row during lunch and my rower wasn’t working again. Hopefully it’s just the cable. Concept 2 sells the entire cable and sensor assembly, so I ordered a new one for less than $30 after shipping and tax. I went to the gym early before class to get this in.

Year of the Engine – Rocket Race

12 Rounds

  • 45s Row
  • 1:15 Rest

I set the drag factor to 120 on the rower. Four months ago I averaged a 1:34.9 pace for this workout. Today I wondered how long I could hold a 1:33/500m pace and it turns out the entire workout! After three intervals I actually thought about speeding up, but figured I’d wait a few more rounds. A couple later I was happy with that decision because I was starting to struggle. Got 242 meters every round for 59 total meters more than the last time.


Maybe I need to start being more aggressive with the paces I pick. If you look back, my s/m were all 32 and higher the last time. Maybe something to do with the lower drag factor or the little bit of squatting I’ve been doing is getting my leg strength back.

According to WHOOP, my average heart rate for this workout was 6 lower than last time, even though my highest HR during the workout was the same both times. I’m able to recover so much better now.


5 Rounds

  • 10 Ring Rows
  • 20 HR Push-ups

Before I knew I was going in to row I planned to do this after class. Since my body was warmed up I moved this up and skipped the class warm-up. I did all 5s for both movements, though the push-up sets got really slow with some pausing. Finished in 7:22. Pump city!


Power Snatch

  • 5×45#
  • 5×75
  • 5×95
  • 10:00 EMOM
    • 3×115

I did all singles. I was trying to work on my early arm bend and dropping under the bar. I could feel my back a little bit. This was supposed to lead right into a 10:00 EMOM of power cleans. I had 165# on the bar, did my first rep, and my back did not feel good when I caught it. I did the other two reps which didn’t feel any better, stripped my bar, and skipped the other nine minutes.



  • DB Push Presses (50# DBs)
  • Jump Over Box (24#)

The workout was deadlifts and tall box jumps, but I wanted something easier on my back so I came up with this. I was surprised to get every round of push presses unbroken, with the second half of the 15 and 9 being fights. Clearing the box is so much more demanding than regular box jumps, but I kept moving on them. Finished in 4:37.

I hope my back recovers for 20.3 on Friday or Castro doesn’t give us a heavy barbell this week.

Bench is Back, I Hope

Yesterday I walked 18 holes and it was nice to do a lot of moving with how sore I am from the lunges. My back was tight through a lot of the front nine in the chilly weather and it affected some swings for sure.

With my legs and ass super sore and my back being tight yesterday I’m delaying the rowing intervals until tomorrow. I think it’s been over a week since I did rowing intervals! The next rowing session is high power so it wouldn’t have been a great one to do before lifting anyways.

Year of the Engine – Speed/Threshold

30:00 Airdyne

Did 950 calories and 18.79 km, which is 20 cals and 0.19 km more than a month ago. Even though this is an all-time best for 30 minutes I’m wondering, based on heart rate, if I’m pushing hard enough. I was still in zones 2-3 the entire time, which is endurance. It was far from easy or a conversation pace though. Or maybe WHOOP’s estimate of my max heart rate is too high, causing all the zones to be wrong. For comparison, a few weeks ago in a 30 minute polarized workout with five sprints of seven seconds each, I went 18.13km and 889 calories. I’m not sure how much faster my legs can push though because they were already burning nearly the entire workout.


Bench Press

  • 2x8x45#
  • 8×135
  • 4×175
  • 2×205
  • 6x4x235
  • 2×250
  • 1×260
  • 1×265

I switched up my warm-up sets to limit fatigue. Same weight I used in week 2 of the last cycle, where my notes said I thought about decreasing the weight several times. Today the working sets weren’t an issue and I didn’t even ask Kevin to spot me on those. He did spot on the heavier sets and those felt good too. Hopefully this means the accessory work is helping!

Back Squat

  • 10×45#
  • 6×135
  • 10:00 EMOM
    • 3×155

Nothing crazy with my back still tight and legs being super sore. Speedy reps.