All Strict

Another shitty Friday night of sleep. I’m glad the Open is over! I was out of bed around 6:30 and my body actually felt pretty good, so I decided to go to the 9am class. I miss the partner workouts and today seemed like a manageable amount of barbell reps. My shoulders and upper back were feeling a little tight in the morning.

Warm-up

  • Stretching
  • PVC Passes
  • 2:00 Echo Bike (20 cals)
  • 10 Power Clean (45#)
  • 5 Power Clean (95#)

Conditioning

Partner Workout

  • 5 Rounds
    • 10 Power Cleans (135#)
    • 20 Burpees Over The Bar
    • 30 cal Row
  • Rest, then start at 20:00
  • 5 Rounds
    • 10 Deadlifts (225#)
    • 20 HSPU (strict for me)
    • 30 cal Row

I paired up with Tom and we split the reps down the middle, which worked well. I pretty much did muscle cleans every round. We finished the first part at exactly 14:00 and the second part took us 12:43. I was able to do all five sets of 10 handstand push-ups strict, unbroken, and fast!

My legs felt pretty heavy after sitting around to recover. I took a 45 minute nap after lunch.

Strength

Since Kevin is heading to Florida tomorrow for his wedding week and I wouldn’t want to skip a whole week, we benched in the afternoon. Gotta keep the momentum going. After the workouts last night and this morning, I wasn’t sure I’d have much in the tank. My upper back was starting to feel pretty sore by this time.

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 2x4x245
  • 2x4x250
  • 2x2x265

The program called for 4×4 @ 240-245 pounds. In the last cycle I did 4x4x240. I was surprised how well this went, even getting a new 4RM with the 250# sets. Added the doubles for extra volume and since I won’t bench heavy again until at least next Monday.

Breaking Through

On Sunday night I was exhausted by 9pm. Dumb time change! Woke up with a headache on Monday and took a much needed rest day. Out in the garage around 3:30 today.

Warm-up

3:00 Airdyne

Went 69 calories and 1.6 km.

Strength

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 2x5x235
  • 5×240
  • 5×245
  • MAX @ 225 (9)

The program called for 4×5 @ 230-235 and then a max reps set at the base weight. Last cycle I did the four working sets all at 230, so today was a big improvement. My final set of five matches my 5RM and I finally beat my max reps with 225# by two reps after getting exactly seven reps the last four times I’ve tried. 💪 💪  My left arm was actually lagging a little on the heavy set and final max reps, when it’s always been my right. Maybe some of the accessory work is evening things out.

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Recap on BTWB

Accessory

4 Sets

  • 8 Seated OH Tricep Extensions (50#)
  • 8/8 Concentration Curls (30#)

Year of the Engine – Rocket Race

20 Rounds

  • 45s Row
  • 30s Rest

Settled in around 95 RPM. Total of 734 calories and 10.95 km.

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.

Warm-up

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!

Accessory

  • 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.

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.

2019-10-22-airdyne-hr

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.

Chilly Run

On Sunday night I started to feel my calves getting sore from Saturday’s 500 double unders. My shoulders and arms in general were feeling beat yesterday so taking a true rest day where I didn’t do much of anything was nice. My quads got sore from the wall balls too.

Year of the Engine – Endurance

42:00 Run

It was 53 degrees when I started my run during lunch. I’m starting to feel really good during these runs and soon it’ll be too cold out. I got stopped at a light for about 30 seconds in the middle of mile 4 and then picked up the pace from there on in since my heart rate wasn’t near zone 4 yet. Went until 42:30 because of the stoppage and made it 4.29 miles. Two months ago I only ran 3.83 miles over 42 minutes and with a much higher heart rate. Here are my mile splits today:

2019-19-15-run-splits

Kevin came over around 4pm.

No B.S. Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×205
  • 4x5x225
  • MAX @ 225 – 7
  • 2×245
  • 1×255
  • 1×265

Starting this third cycle at the same base weight as the second cycle since it went so poorly. Just under two and a half months to get to 300. All three times I did a max reps set at 225 last cycle I got 7 reps and the 7th today was a struggle. The working sets were no walk in the park, but I did feel pretty beat in my shoulders and arms from the early sets. Adding in some heavier doubles and singles went well though and felt better than last week.

Back Squat

  • 8×45#
  • 8×135
  • 8×165
  • 8×195
  • 8×225
  • MAX @ 165 (12)

I liked the immediate drop set that was the class programming last week, when it was sets of three and I did 6×225 and 10×165 for two max reps sets. Decided to go for sets of 8 today and things were still feeling good, so I pushed the drop set more (not really a true max reps set). I’m hopeful I can build up my leg strength again. I may never come close to that 400# goal I had several years ago, but you never know.

On to the Next Cycle

My legs are fucking sore! Out in the garage during lunch.

Year of the Engine – Rocket Race

12 Rounds

  • 1:30 Row
  • 1:00 Rest

On August 20th I averaged a 1:45.3 pace for this same workoutand the results were not good on the BTWB leaderboard. I think I should be going much faster for this, so my goal today was 1:40-1:41/500m. I did 1:40.8 for 446 meters every round. That’s a 226 total meter improvement from the last time.

2019-10-09-row

Kevin came over around 4pm.

No B.S. Bench Press

  • 10×45#
  • 6×115
  • 4×145
  • 4×185
  • 2×215
  • 2×235
  • 2×255
  • 2×260
  • 1×260 (fail 2nd)
  • 1×260
  • 2x1x265

Was supposed to do 4×2 @ 265-275#, but that didn’t happen. With all the struggles lately I’ve completely lost all confidence on the bench. I have a long way to go to get 300 this year. Fresh start with this next cycle, so I’m going to try some other things:

  • Be more conservative with the weights in the program to keep speed through reps and not struggle so much.
  • Lift 2-3 doubles or singles after the working sets each week to get used to heavier weight.
  • Accessories on another day to target chest, back, and triceps.
  • More protein.

Accessory / Conditioning

10 Rounds

  • 5 Strict C2B Chin-ups (fat bar)
  • 10 Goblet Squats (50#)
  • 10 Banded Tricep Push Downs (green band with Fat Gripz)
  • 5/5 Single Leg Lateral Step-ups (30”)

I did 3-2 and then all singles with a drop from the top for the chin-ups. Sped up the squats and step-ups over the last 3-4 rounds. Finished in 20:08.

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.