My triceps aren’t sore yet, which is surprising. I did my banded PT exercises and three sets of 15 step downs at 14″ on each leg before lunch. Out in the garage at 4pm.
- 12 DB Bench Press (50#, on exercise ball)
- 12 Lateral Raises (10#)
That was a new challenge on the ball!
- 10 MB Cleans (20#)
- 20 OH Plate Lunges (35#)
- 30 Double Unders
Tried to stay controlled and use good movement patterns with the cleans. Got through 4+30.
These handles from Titan Fitness are pretty sweet. Can’t wait to try them out in a workout.
On April 11th it will have been two months since my back tweak, so that’s the goal date for picking up a barbell again. It’s hard to be patient, but I want to make sure I give it all plenty of time to heal and it gives me another 2.5 weeks to correct my imbalances.
On Wednesday night my lats and outer pecs really started to get sore from Tuesday’s 75 pull-ups. Yesterday I had physical therapy at 9am and progressed to a bunch of more advanced moves. It was another good session. In the afternoon I power walked 20 minutes on the treadmill for 1.32 miles and did the PT exercises we didn’t hit at my session. Later in the evening I did second round of Steamboats and 7-5-3 of the McGill Big 3. My calves and ankles were getting sore by the end of the day.
All of that stuff is still sore today. I did my PT exercises before lunch and went to the 4pm class.
- Monster Walks (red)
- 7-5-3 Curl-up
- 7-5-3 Bird Dog
- 30 cal Echo Bike
- 3 Rounds
- 10 DB Shoulder Press (10#)
- 10 DB Lateral Raises (10#)
- 30 Mountain Climbers
That 30 calorie bike really gets my heart going, but it’s slowly getting easier. Took about 1:50 today.
- 6 Seated DB Shoulder Press (50#)
- 10 DB Front Raises (10#)
I used the smallest incline position from straight up on the bench to have a more comfortable sitting position and placed an AbMat at my lumbar spine. I also placed a small box in front of the bench so I could lift the dumbbells from there and put them back without having to strain anything that would get my back in a risky position.
- 6 DB Bench Press (60#)
- 3 Muscle-ups
- 10 Reverse Lunge Wall Balls (20#, 10′)
I place a box in front of the bench again. After each set of bench press I dropped the weights to the floor while still laying there. Then I got up and deadlifted them one at a time back on to the box. Was a nice little breather before the rings. The muscle-ups felt really good and I had no trouble doing every set unbroken, even after not doing any for about six weeks. The lunging wall balls were a little more challenging with the standard 20 pound ball this time, but 10 reps was manageable. I did exactly eight rounds.
McGill Big 3
Since I did the curl-ups and bird dogs before class all I had left was the side planks.
I was exhausted when I hit the pillow at 10:30 last night, but was wide awake at 3:30am and couldn’t get back to sleep. Decided I wouldn’t nap today, hoping it will lead to a proper night of sleep. It’s a really windy day so not great for exploring the city when sand keeps getting in your eyes. Went to the fitness center at 11am.
- 8 Lat Pull Downs (60-60-65-70-75 kg)
- 8/8 Kroc Rows (65# DB)
I used a pull-up grip width for the lat pull downs, hoping to work the same pulling muscles in a different way.
10:00 EMOM (alt)
- 8 Incline DB Fly (25-25-30-35-45#)
- 8 DB Bench Press (65#)
Really had no clue what to use for the fly and obviously started too conservative. The bench presses were challenging though.
10:00 EMOM (alt)
- 16 Weighted Lunges (30# DBs)
- 20 Plank Jumps
This got me breathing a lot harder than I expected.
If you do these right you really start cramping and almost feel like you’re going to puke.
10:00 Stationary Bike
Got 225 calories and 6.7 km.
Was in there just over an hour. Was feeling pretty exhausted as I went through this work, especially when I got to the lunges and plank jumps.
Last night my legs were really tired from the squats. Woke up with my upper body being sore again. Out in the garage before lunch.
Year of the Engine – Time Trial
Started fast for a minute, settled in to 80 RPM, and picked up the pace over the last four minutes. I could average a quicker pace through this whole thing next time. Did 685 cals and 12.99 km, which is 0.05 km better than last month.
Went to the gym at 4pm
- 2:00 Echo Bike (25 cals)
- 3 Rounds
- 10 PVC Passes
- 10 Good Mornings (45#)
- 5 Ring Rows
- 10 Air Squats
- MAX Strict Chin-ups
- 10 DB Bench Press (60#)
- 2:00 Rest
Was planning to do this work before or after class to keep the gains going until I can bench again next week. Decided to do it in place of the 3RM snatch that was programmed. Again, not risking getting hurt before I leave for the wedding in the morning. I got 16-10-8-8-8 for the chin-ups.
- 60 cal Row
- 30 T2B
- 20 Wall Balls (20#, 10′)
- 10 Deadlifts (185#)
- 5 Muscle-ups
- 10 Deadlifts
- 20 Wall Balls
- 30 T2B
- 60 cal Row
I did 10×45# and 5×135# deadlift to warm-up. The workout was 40 calories on the bike, but I did enough of that today, so subbed in the 60 calorie rows. I scaled the deadlifts back from 225# to be cautious. First T2B were done in 3×10, wall balls were 2×10 both times because I was weak sauce after all of those squats yesterday and I needed some air. I did 2×5 on both sets of deadlifts, unbroken muscles, and 6×5 on the second 30 T2B. Finished in 16:16, I think, but it may have been in the 16:40s.
Didn’t sleep well at all and got out of bed around 6am. My back is really tight from 20.2. Went to the gym during the morning 8 and 9am classes to do my own thing, so I could use the 60 pound dumbbells.
- 5:00 Assault Bike (45 cals)
- 3 Sets
- 5 Scap Pull-ups
- 10 DB Bench Presses (30-40-50#)
Strength / Accessory
- MAX Strict Pull-ups
- 10 DB Bench Presses (60#)
- 3:00 Rest
I got 15-12-10-10-10 on the pull-ups, which sets a new PR set! I haven’t maxed out strict pull-ups since 2014 when I did 13. I weighed about 200 pounds back then and I’ve been around 202 lately. The bench started to feel pretty heavy in the last two sets.
E20S – Until Failure
I wrote numbers up to 20 on the board kind of joking and ended up maing it through 17 rounds. My first idea was to do a 5:00 AMRAP, so this was just an extra 40 seconds and made sure I didn’t blow up too early. In round 12 I made the mistake of stopping in the bottom on my second rep. I eventually was able to press out of it, but it ruined me for the rest of the way. I had to do three singles in my last two rounds and barely made it so didn’t attempt the 18th round.
- 10/10 Single Leg Lateral Step-ups (30″)
- 30s/30s Single Leg Standing Balance (70#)
Then I was out in the garage around 11.
Year of the Engine – Polarized
**Endurance pace with 7s sprint @ 8, 16, 24, 32
976 calories and 20.88 km.
Time for some food and a nap.
We had a long work day yesterday so I decided to sleep in, even though my WHOOP recovery has been green 4 days in a row now. Had time to get to the hotel gym around 5:30 today.
DB Bench Press
Year of the Engine – Polarized
28:00 Stationary Bike
** Endurance pace with 7s sprint @ 6, 12, 18, 24
Setting the level to 15 worked pretty well and then I bumped it over 20 for the sprints. Went a total of 9.6 miles.
My neck and shoulders are pretty sore from yesterday, but I’m also sore in my lower body. Didn’t have time for the Engine Builder workout early in the day, so it’s a late one today. Rushed to cut the lawn before the gym due to a chance of rain rolling in and rain most of the day tomorrow. Went to the 4pm class.
- 1:00 Assault Bike (24 total cals)
- 15 PVC Passes
- 10 Hand Release Push-ups
- 5 Strict Pull-ups
- 20 cal Assault Bike
- 10 DB Bench Press (50#)
- 50 Double Unders
- 15 Pull-Ups
- 1:30 Rest
We were supposed to use our slowest time for the whiteboard so it’s key to pace properly. My round times were 2:50, 3:03, 2:56, 3:02, and 3:02. Happy with the consistency, only ranging 13 seconds. I had 10 reps left in 6th round, so finished 5+85. Missed too many dubs or I might have been able to finish. I wore gymnastics grips, did 3×5 pull-ups every round, and didn’t let myself rest much between sets. Should have tried 8-7 because they’ve been feeling really good and it’s time to take a chance. I was around 72 RPM on the bike.
- Kroc Rows (50#, each arm)
Cruised through these pretty quickly. Already had a 50 pound dumbbell out from the metcon so that’s what I used. I stayed after to do some posterior chain work.
- 15 Reverse Hypers (90#)
- 10/10 Lateral Step-ups (30″)
Out in the garage a couple of hours later…
Engine Builder – Interval
A couple of weeks ago for 8x 1:30/0:30 I did a 1:49/500m pace and thought I could have gone faster. With the slightly longer time domain my goal was that same pace, especially so late in the day after a tough workout. I wasn’t excited to get started, but I ended up feeling great! After four rounds I knew I could pick up the pace. My splits were 1:48.9, 1:48.7, 1:48.8, 1:48.9, 1:48.5, 1:48.2, 1:47.9, and 1:47.3.