Low Bar Muscle-ups

Made the last minute decision to golf yesterday morning because the weather forecast showed rain for today. Last night I had to mow the damn lawn again. When I got in bed last night I felt my back a bit and then each time I got up to use the bathroom; like a very minor tweak. After properly waking up and moving around it hasn’t bothered me throughout the day though. Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (99 cal, 2.51 km)
  • Steamboats
  • 5 Wide Grip Bench Press (45#)
  • 5 Bench Press (45#)
  • 5 Close Grip Bench Press (45#)

Strength / Accessory

3 Sets

  • 10 Wide Grip Bench Press
  • 10 Bench Press
  • 10 Close Grip Bench Press

I used 95-105-115# and it made me feel so weak. Haha!!

3 Sets

  • 12 Underhand DB Bench (45#)
  • 24 Single Arm Underhand DB Fly (20#, standing, alternating)

3 Sets

  • 10 Z Press (30-35-35# DBs)
  • 10/10 Half Kneeling Windmill Press (25# KB, 35-35# DB)

Nasty superset.

4 Sets

  • 10 Front to Lateral Raise (8# DBs)

Wouldn’t really want to go much heavier than that to keep safe.

Was screwing around on the pull-up bar that I lowered since adding the one built from pipe and realized I can do jumping bar muscle-ups in a workout!

Conditioning

12:00 EMOM (45s Work)

  • cal BikeErg
  • Parallette HSPU (4” deficit)
  • T2B
  • 50m Farmer Carry (70# & 53# KBs)

I hit back on the monitor going in to round two and it took forever to save, so didn’t start up right away, but I assume I was pretty close to my other rounds, which were both 20 calories. Went 5-4 on the handstand push-ups each round. Got 20 toes-to-bars each time, but with a different strategy each round, doing 10-10, 10-5-5, and 4×5. I did not wear grips today. Had some extra rest time on the carry, but that got shorter each round.

Front, Pistol, and Air

Rained for almost two straight days so no golf yesterday and it may not dry up enough to play Thursday. I got some water in my basement that I had to clean up and later spent a little time making improvements to the cable pulley system. In the evening I spent about five minutes practicing hand balancing with the frog stand and wow do my hands and wrists feel it today! Out in the garage at 4pm.

Warm-up

  • 8:00 Airdyne (158 cals, 4.01 km)
  • Monster Walks
  • Monster Squats
  • Front Squat
    • 10×45#
    • 5×95
    • 5×135

Strength

5 Sets

  • 5 Front Squat (165#)
  • 16 Pistols

Front squats felt much heavier than I’d like and the pistols got my heart rate going. Happy to be squatting though. Haven’t done a workout with pistols since November, so they went surprisingly well.

Conditioning

  • 25 T2B
  • 50 Air Squats
  • 25 Pull-ups
  • 4:00 Rest & Repeat

The plan was 25 Goblet Squats (53#), but I didn’t want to push it after the strength work. Fifty air squats turned out to be the worst part of the workout; going from hip flexors in toes-to-bars to that many squats lit up my hips! I went 15-10 on both gymnastics movements for 3:01 in the first attempt. Then I jumped the gun and got up for a few reps after only three minutes of rest! Went 15-10 T2B and 15-5-5 pull-ups for 10:09 with the second attempt.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

**Try to do each round unbroken

It’s been over a year since we did this one. It also happened to be the first time I made it through unbroken with a time of 6:08. I was falling apart in round three and then hit the wall in round four and had to break. Still managed a 6:12 though.

I did a little bit of floor PT exercises, which I’ve been slacking on.

Marathon Back Session

Getting pretty sore from yesterday in my ass, chest, shoulders, etc. My left leg is still bothering me too. Workout at 10 for 2.5 hours!

Warm-up

  • 10:00 Airdyne (202 cals, 5.05 km)
  • 5:00+ Bottom Squat Hold

I haven’t sat in the bottom like that is a very long time. Need to do that more often.

Back Day

4 Sets

  • 12 Lat pulldowns (110#)
  • 12/12 Single arm supinated bent over DB row (45#)

4 Sets

  • 12 Seated Cable row (75#, 2 sets wide, 2 sets close)
  • 12 Incline elbows out db row (30 deg, 25-20-20-25# DBs)

4 Sets

  • 12 Cable row to neck (rope, 25#)
  • 12/12 Lying side straight arm db raise (10# DB)

4 Sets

  • 12 Incline Lat pulldowns (30 deg, 100#)
  • Max Strict Chin-ups (7-6-6-5)

Midline

3 Rounds

  • 30s Banded Sprinter Sit-up
  • 30/30s Banded Side Plank + Elbow to Knee
  • 30s Banded Elevated Mountain Climbers
  • 1:20 Rest

We built in a 10 second transition on the clock too for setting up each movement. This would work much better with rep counts instead of using the clock. Something like 30-20/20-30 reps would have been good.

Earned the rest day tomorrow!

Four Rounds Worked Out

I’m surprised I didn’t get super sore from Sunday. I can feel it some but not bad at all. Out in the garage around 4pm.

Warm-up

  • 15:00 Airdyne (305 cals, 7.62 km)
  • Monster Walks

Strength

Back Squat

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×205

Easing my way in and going by feel. Gotta build up the confidence and strength under load. Didn’t wear a belt. Stopped before I had to start straining on any reps.

Conditioning

  • 4 Rounds
    • 5/5 Single DB Hang C&J (50/35#)
    • 10 Burpee Box Jumps (24/20″)
  • 5:00 Rest & Repeat

I felt good the first time through with a time of 5:58. I was pretty much doing push presses the entire way for the jerks. In round one of the second time through I figured out that I could save time and energy by stepping up with my left leg from the burpee, stepping up the other leg and then get right into my jump from there. Made me faster and my second time was 5:34. Good and sweaty one!

When I came up with this one I was thinking it would be in the 4-5 minute range, so after a round or two I almost called an audible and switched us to three rounds. Glad we stuck with it even though in ended up being a longer time domain than I had planned. I’m really enjoying this style where you rest and repeat the same workout; gives me a chance to try some different things.

Midline

3 Sets

  • 30/30s Star Plank
  • 10 Evil Wheels

Oh boy, those star planks will get ya! Took me 6:35.

2020-05-11

My shoulders are sore from Saturday and a lot of my back and triceps are getting sore from yesterday. Too cold for golf today, so I headed out to the garage after 1 and jumped on the bike for active recovery.

40:00 Airdyne

Did 867 calories and 20.93 km.

2020-05-11-zones

Sunday is For Back

I feel surprisingly good after that leg killer yesterday. Last night I poured myself a drink after a tough week and got some solid recovery sleep. WHOOP has me at 46% recovery today, which is understandable after some drinking and two days of tough workouts. Out in the garage at 10am.

Warm-up

  • 15:00 Airdyne (319 cals, 7.79 km)
  • Monster Walks
  • 20 PVC Passes

Sunday is going to be focused on back for awhile.

4 Sets

  • 12 Lat Pull Downs (90#)
  • 12 DB Pullovers (40-50-50-50#)

The damn pulleys on my cable system were causing too much friction even after I added a bunch of 3-in-1 oil before we started. So then the coating on the cable split open. Guess I’ll have to find some better pulleys.

4 Sets

  • 12 Seated Horizontal Banded Rows (2x red)
  • 12 Seated Back Fly (30#)

This combo was probably the toughest of the day.

4 Sets

  • 12 Straight-ish Arm Banded Pull Down and Backs (2x red)
  • 12/12 Single Arm Seated Banded Pull Downs (red)

4 Sets

  • 12/12 Cross Body Single Arm 90 (15#)
  • 12/12 Kroc Row (elbow out, 30#)

I wasn’t confident in the shoulder positions for those 90s. Flaring out the elbow for the rows is much harder!

Gymnastics

4 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

Wasn’t expecting much, but I set a PR by two reps on the first set with 17!! Fell off a cliff from there though with 9-7-7.

Midline

4 Rounds

  • 10 Push-up w/ reach across and move dumbbell (50#)
  • 40 Hollow Flutter Kicks
  • 20 Floor Wipers (45# plate)

I was able to keep everything unbroken. Took me 7:30.

It was a monster session over 2.5 hours with my time on the bike.

450 Jumping Reps

I’m still feeling my left calf/achilles. My back is pretty tight from yesterday. Out in the garage at 11.

Warm-up

  • 10:00 Airdyne (5.1 km, 205 cals)
  • Steamboats
  • 6/6 Seated Single Arm Shoulder Press (25#)
  • 6/6 Seated Single Arm Shoulder Press (40#)

Strength

10:00 EMOM (alt)

  • 45s HS Hold
  • 6/6 Seated Single Arm Shoulder Press (50#)

Planned on 5 power snatches here, but decided to substitute with my back feeling how it does from yesterday. No pain, but no reason to risk it by cycling a barbell.

I focused on pushing through my shoulders in the handstand holds to help translate into walking. It was terrible and I nearly failed the shoulder presses in rounds four and five. Got the stimulus I was looking for though when I designed this combo.

Conditioning

150x

  • Squat Jump
  • 2 Plyo Lunges

This is “LEGS GONE BAD” Volume 2 from Craig Richey. One of the worst workouts I’ve ever done. Over the course of the first 25 times through you can get an idea for how bad it’s going to be. I did singles nearly the whole way, with a brief pause before my next squat. I had six poker chips out and moved one every 25 reps, so got a slightly longer break there, but I tried to get right back in to it. When I got done with 75 reps the clock was at 6:30. I was able to pick up the pace over the last 25 reps and even did a fair number of doubles, which were absolutely horrible at that point. Snuck under 13 minutes with a time of 12:50. I have a feeling that walking will be a challenge for a few days.

Accessory

5 Sets

  • 8 Tricep Press Downs (rope handle on cable pulley, 35#)
  • 10 Barbell Curls (65#)