High Strain Weekend

After hitting my highest WHOOP strain ever yesterday, with an 18.0, I recovered to 83% today on 7.5 hours of sleep. My body is sore in a few more places from the last two days and my glutes are the worst of it, though only about a 5/10. Open gym at 10am.

Warm-up

  • Bottom Squat Hold
  • Dead Hang

Pretty much a non-existent warm-up to be honest. My shoulders were feeling pretty smoked from 20.1 and the strict HSPU I did last night.

Conditioning

2019-2020 Wodapalooza Online Qualifier Workout 4

  • 150 Wall Balls (20/14#, 10/9′)
  • 75 T2B

**Perform in any order, until completion of total work. Can be broken down or performed in any order.

My plan was 5 Sets of 15 + 8 (4-4) and 5 Sets of 15 + 7 (4-3). Could I keep transitions to a minimum? I remembered to shave my calluses this morning and I wore grips.

The plan worked out well and it took me 10:52. I was done with three rounds in just over 3:00, so I didn’t slow down very much. Around the sixth round, the wall balls started to feel hard after 10 reps, but I wasn’t dropping it. My toes to bars felt good and I’m curious if I could have done all sets of 8 and 7 unbroken or if that would have forced me to break up or do singles late in the workout. Doing 4-4 and 4-3 gave me a few seconds of rest. I did the last set of 7 unbroken. My heart rate was in the 160s the whole workout.

Accessory

A friend recommended some accessory stuff to help with my bench press. I’d never done reverse grip bench, which was weird at first, but I ended up really liking it. To warm-up (plus get a feel for the hand placement, loading, and bar path) I did 10×45, 5×75, 5×95, and 5×115 for the reverse bench and 10×35 skull crushers.

5 Sets

  • 10 Reverse Grip Bench Press (135#)
  • 10 Skull Crushers (65#)
  • 20 Weighted Lunges (35# DBs)

Had some midline stuff planned, but it was already after 11:20 and that was enough. After lunch and mowing the lawn I went to work on the rower and the computer worked fine. Hopefully it continues to work. Out in the garage around 6pm.

Year of the Engine – Time Trial

20:00 Airdyne

A few weeks ago I did 12.73 km and 656 calories. Today I wanted to do a better job of holding 80 RPMs, which I did. I started out faster in the first minute, found my pace, and then kicked in over last two minutes. Finished with 12.94 km and 683 cals, a big improvement.

It was another big WHOOP strain day. I need the rest day tomorrow.

Technology Troubles

I’m a little sore from 20.1. Suprisingly, the worst of it is in my glutes. I woke up with the decision not to redo it. At the end of the day my score doesn’t matter for anything. One. And. Done. I’m already feeling good about it. 🙂 I was out in the garage around 10:30am for rowing intervals, but the computer wasn’t working so I had to pull a switcheroo.

Year of the Engine – Polarized

34:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

After the third sprint I pulled a wheelie to scootch the front of the bike over and the computer fucking reset! During some of the sprints the front of the bike tends to drift over towards my treadmill and I didn’t want to end up with the handles getting too close. I took the numbers from 16 minutes to estimate totals of 1,015 calories and 20.5 km.

As I was sitting down and updating notes, I accidentally deleted my entire Workouts note, where I plan about a week ahead and have a lot of workout ideas saved. Undo on iOS didn’t work and there is no revision history in Bear. Fuck! I checked both laptops and they’d already synced across the updated empty note. The best I could do was restore an old copy, which had the majority of what I need. I should stay away from computers the rest of the weekend.

During the day I cut up a dead tree that fell two weeks ago and hauled the wood over to a friend’s house. There were some pretty good weighted carries hauling logs to the truck! I got to the gym just before 6pm to use the rower.

Row Tests

  • 100m
  • 2:00 Rest
  • 100m
  • 2:00 Rest
  • 250m

I got 15.8, 15.6, and 39.7. Only 0.1 seconds shy of matching my PR for 100 meters. I had set the drag factor to 130 to start and then for the second 100 I moved the damper from around 5.5 up to 7. I moved it back down for the 250, which was 1.4 seconds slower than my PR. Not too bad with these weak ass legs.

2019-10-12-row-tests

BTWB’s stupid 6 month history always screws my Fitness Level score, so I’ve been wanting to hit a few of these tests to get it back up to realistic levels. I really hate that they count interval work as a PR attempt, which is using 1:47.3 as my recent best 500m time, only good for a level 18! Come on bro, that’s about the pace I hold when doing 500m repeats in a metcon. The 1k row wasn’t a test effort either.

Photo Oct 12, 2019 at 61127 PM

Anyway, that served as a good warm-up for the short intervals.

Year of the Engine – Rocket Race

15 Rounds

  • 20s Row
  • 40s Rest

I got 114-116 meters every round. Still had pretty good power left in my legs after the test rows.

Since it was a quick workout and I made the drive out, I figured I might as well do some other stuff.

Strength / Gymnastics / Conditioning

  • E2M – 5 Rounds2 Weighted Pull-ups (30#)
    • 5 Strict Handstand Push-ups
    • 50 Double Unders
  • E2M – 3 Rounds3 Weighted Pull-ups (30#)
    • 7 Strict Handstand Push-ups
    • 50 Double Unders
  • E2M – 2 Rounds4 Weighted Pull-ups (30#)
    • 10 Strict Handstand Push-ups
    • 50 Double Unders

The plan was do do 10 rounds of 2-5-50, but it was too easy and I was getting 1:10 of rest each round. Then it was still too easy. Finally it was almost too hard. I missed a double under in round 1, 6, and 7. Then in round 9 after 30+ dubs it was like I’d never done a double under before or the rope was possessed. I missed 4 or 5 times and my rest was down to about 25 seconds! Doing those two sets of 10 strict handstand push-ups was a good challenge. 66 total strict HSPU and I made sure to get an exaggerated lockout on every rep as prep if they come up during the Open again.

Tomorrow I’ll have to see what’s up with my rower’s monitor. I remembered that I can swap with the Ski Erg to see if the problem is with the monitor or somewhere else.

Trade-Off

Definitely getting sore from squatting. Out in the garage during lunch.

Year of the Engine – Polarized

32:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

I did 883 calories and 18.7 km.

Went to the 4pm class.

Warm-up

4 Rounds

  • 10 PVC Passes
  • 5 HR Push-ups
  • 5 Ring Rows
  • 10 Jumping Jacks

Strength

5 Sets

  • 10 Strict HSPU
  • 10/10 Kroc Rows (53# KB)

I’m benching tomorrow, so I did these strict handstand push-ups instead of 5×10 bench press. Had a good 2-3 minutes of rest between each set, but it was still surprising to get all five sets of HSPU unbroken. I went wider with my hands on my last set, which was a lot easier.

Conditioning

15:00 AMRAP

  • Buy-in:
    • 10-20-30-40 H2H KB Swings (53#)
    • 3-4-5-6 Muscle-ups
  • AMRAP
    • 6 Burpees
    • 30 Double Unders

It was programmed as American swings and 10-20-30-40 pull-ups. The Rx+ version was muscle-ups and I really wanted to do some. I knew I’d get done with the muscle-ups much faster than doing 100 total pull-ups, so I was going to have the joy of a lot more time doing the AMRAP. Win-lose? I finished the buy-in at 6:11. Felt good on the rings and was able to do each set unbroken, even with all the hip fatigue from the swings. Started out a little slow on the burpees, but then, I think, in the third round, Michelle (who was coaching) joined in to push me. I figured she’d drop out soon enough, so didn’t pick up my pace much. When it was clear she wasn’t going away and I saw there were only a few minutes left I was able to speed up my burpees. I ended up doing nine rounds plus the six burpees.

I don’t think 18 muscle-ups is a good sub for 100 pull-ups. There is no way I would have done the 30 and 40 pull-ups unbroken, so I should have been forced to break up larger numbers of MU. Around 30 total MU would have been pretty solid. Doing 3-6-9-12 would have stuck to the 1x-2x-3x-4x pattern and forced me to break 9 and 12 in to 2-4 sets.

Could Have, Maybe

My legs and hips are tight from the weekend. Out in the garage during lunch.

Year of the Engine – Speed/Threshold

15:00 Airdyne

I did a much better job holding ~80 RPM, especially through the second half. Did 507 calories and 9.68 km, which are both improvements from a month ago.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (50#)
  • 2:00 Echo Bike (22 cals)
  • 2 Rounds
    • 10/10 Leg Swings
    • World’s Greatest Stretch
    • 10 PVC Passes
    • 5 Air Squats

Strength

Back Squat

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • MAX @ 225 (6)
  • MAX @ 165 (10)

I had no idea what to use since it was percentage based. I think I picked pretty good numbers though, not having squatted in so long. It wasn’t really a max set because I stopped well before I started getting out of position. Time to slowly work myself back to some lower body strength.

Midline

3 Sets

  • 1:00 Weighted Plank (45#)

These were done immediately after the final 3 sets of squats.

Conditioning

E3M – 5 Rounds

  • 10 Hang Power Cleans (95#)
  • 10 Toes-To-Bar
  • 10 Front Squats (95#)
  • 10 Burpees Over The Bar

I probably could have done the Rx 115#, but I didn’t want to push my luck after heavier squats. Maybe a good decision though because the front squats got slow and I tried to be careful on every rep. As my squats got slower, I tried to pick up the pace on the burpees. I had 1:14 – 1:17 of rest every round.

Slow Progress

No golf today with shitty weather. Out in the garage before lunch.

Year of the Engine – Polarized

30:00 Airdyne
** Endurance pace with 7s sprint @ 5, 10, 15, 20, 25

Feels like I haven’t done one of these polarized workouts in forever and just about, because it has been 2 weeks! Got 889 calories and 18.13 km.

Kevin came over in the afternoon to lift.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 4×135
  • 4×175
  • 4×205
  • 4×220
  • 4×235
  • 4×240
  • 4×245
  • 4×240

The working sets were supposed to be 3×4 @ 245-250, but with the way last week went I wanted to play it safe and err on the side of getting all four reps each set instead of going too heavy and only doing three. On the 245 set, that 4th rep may have been the longest rep I’ve ever done, but I fought it out. My right side is definitely weaker too.

I looked back at the first cycle and I did:

  • 8×45
  • 8×95
  • 4×135
  • 4×175
  • 4×205
  • 4×225
  • 3x4x240

So today had 220 and 235 compared to just 225, plus five pounds more on the middle working set. Progress I guess, but I was hoping for more over 9 weeks.

Today I noticed that Kevin’s hands were in much closer than mine. Maybe I’ve gotten too wide with my grip? Though, later in the evening I found a T Nation article and if I’m measuring correctly, I’m pretty close to the recommendation.

Gym to Garage

Yesterday I walked 18 holes on a very sloppy golf course from all of the rain. When the conditions are like that it really takes a lot more out of me than you’d think. Went to the 4pm class at the gym.

Warm-up

3 Sets

  • 15 Reverse Hypers (50#)

4 Rounds

  • 10/10 Leg Swings
  • 10/10 Arm Circles
  • 10 PVC Passes
  • Front Rack Stretch

Hang Power Snatch

  • 2x3x45#
  • 3×75

Hang Power Clean

  • 3×95#

Conditioning

  • 7:00 EMOM
    • 7 Pull-Ups
    • 3 Hang Power Snatch (95#)
  • 7:00 EMOM
    • 7 Burpees
    • 3 Hang Power Cleans (125#)
  • 5:00 Rest
  • 7:00 EMOM
    • 7 Pull-Ups
    • 3 Hang Power Snatch (125#)
  • 7:00 EMOM
    • 7 Burpees

I was able to get all 14 sets of pull-ups unbroken! I was starting to feel my back when bringing the bar down between reps during the 125# snatches. When I’m resetting like this is when it’s bothered me the most over the last year or so. Then I almost lost my grip on the barbell during the last two sets of that second round of snatches. I went to pick up 165# for the hang cleans, deadlifted it, and decided not to push my back, so I just did the burpees to finish. Lifts from the hang and especially stringing them together affects my back a lot more; I probably should have done singles from the ground.

Year of the Engine – Time Trial

10:00 Airdyne

Jumped on the bike when I got home from the gym. Could I beat 400 calories? Close, but no cigar. I got 396 calories and 6.95 km. It was the middle section again where I start to really slow down. Solid effort after being at the gym.

Weaker Leg Drive

Out in the garage before 9am.

Year of the Engine – Speed/Threshold

30:00 Airdyne

Went 930 calories and 18.6 km. Beats my best for 30 minutes, which was 18.19 km. Wanted to average 80 RPM, but probably hovered between 77-80 most of the time.

Spent about 4 hours helping a friend move, signed online to do a little work, and then was out in the garage around 4:30.

Year of the Engine – Rocket Race

12 Rounds

  • 1:00 Row
  • 1:15 Rest

Checked the drag factor on my rower, which was at 133, so I went down to 130. Tried to use more leg drive, with a 1:36-1:37 goal pace. I just don’t seem to have the leg drive I had a few years ago. I’ve definitely lost lower body strength since I haven’t been able to squat or deadlift heavy in years.

312-312-312-311-311-310-308-306-308-308-308-309m

2019-09-21-row.jpg

Just look at those stroke rates. I used to be able to do something like this around 25 s/m. At least my engine is better now so I’m able to keep a high pace with having to do a lot more strokes.