One Lunge at a Time

Last night I could feel my triceps getting sore. My back is a lot less tight this morning and my chest is definitely sore from the increased ROM with those dumbbell bench presses. Went to open gym at 10am.

Warm-up

  • 3:00 Echo Bike (30 cals)
  • 2 Sets10/10 Leg Swings
    • 10 Toe Touches
  • 8 Pendlay Rows (45#)
  • 10 Bent Over Rear Lateral Raises (5# DBs)
  • 8 Pendlay Rows (75#)
  • 10 Bent Over Rear Lateral Raises (15# DBs)
  • 10 Cossack Squats

Accessory

4 Sets

  • 8 Pendlay Rows (95#)
  • 12 Bent Over Rear Lateral Raises (20# DBs)
  • 10 Goblet Cossack Squats (44#)

Those cossack squats are nasty.

Midline

3 Sets

  • 30s/30s Side Planks
  • 30 Plank Jumps
  • 6 Evil Wheels

Finished in 8:10.

Conditioning

400m Walking Lunge

Went over to the track at the school across the street. Today I alternated between 20 step-through lunges and 20 bringing my feet together for a slight pause. It really helped me focus on something and keep up a solid overall pace. I finished in 10:39, which is a huge PR by 1:16!

Year of the Engine – Endurance

44:00 Run

I wanted to give my back more time to recover from 20.2 so I delayed rowing intervals a couple more days. Plus it was great weather for a run around 4pm. I had a little goal of 4.5 miles and ended up going 4.57.

Cool that I’m never going over a 10:00/mile pace now, even as the runs are getting longer.

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.

Four Sections

I got just over 9 hours of sleep last night! I think my legs are going to get pretty sore from all of the squats yesterday. No time again for a Year of the Engine workout today. Went to the 4pm class.

Warm-up

4 Rounds

  • 10 Jumping Jacks
  • 10 Pass Throughs
  • 8 Air Squats

Power Clean & Push Jerk

  • 3×45#
  • 3×95
  • 3×135

Conditioning

  • 0:00-5:00
    • 1k Row (3:27.8)
  • 5:00-17:00 – Power Clean & Push Jerk
    • 135
    • 165
    • 185
    • 205
    • 225
    • 235
    • 245
  • 17:00-22:00
    • 1 mile Echo Bike (2:21)
  • 22:00-35:00
    • 21-15-9
      • Deadlifts (225#)
      • Handstand Push-Ups
    • AMRAP
      • Strict Handstand Push-ups

I thought about holding a 1:40/500m pace on the row, but didn’t want to completely destroy myself for the next 30 minutes of the workout. Only 16 seconds slower than my PR. I’ll take the push jerk considering my PR is 255! That bike started to burn before the half mile and then it was just holding on. My back was a little lit up from the last two C&J, so I took it night and slow on the deadlifts. I went 6-5-5-5, 5-5-5, and 5-4. On the HSPU I went 6-5-5-5, 5-5-5, and 9. It took me 9:12 to complete, which would be a really slow Diane time. I rested until there were three minutes left when I decided to start doing strict HSPU. I started with a set of 5, then maybe a triple, some doubles, singles, and a double to finish, getting 21 reps.

Repeat of 2 & 2

Still coughing, but I picked up the inhaler this afternoon, so hopefully it goes away soon. My WHOOP recovery was only 32% this morning, but I feel pretty good and am planning to golf the next two days. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 2:00 Row
  • 2:00 Rest

I did these same intervals on June 29th with an average pace of 1:42.8/500m, so today I was shooting for 1:42. Got 588-588-589-588-588-588-588-588 meters, which is 36 more overall than last time.

2019-09-04-row

img_3355

Went to the 4pm class.

Warm-up

  • 400m Row
  • 3 Rounds
    • 5 Good Mornings
    • 5 Kip Swings
    • 5 Air Squats

Conditioning

E3M – 10 Rounds

  • 10 cal Echo Bike
  • 10 cal Row
  • 10 T2B
  • 3 Deadlifts (4×185, 4×225, 2×245)

The bike got a little slower over time. Could really feel the leg fatigue from the last few days. Wore my Bear KompleX grips and kept the toes-to-bars all unbroken. The deadlifts got heavy and I didn’t wear a belt. Did them all with a neutral grip too, which I’ve been doing a lot of since I haven’t been going heavy.

Midline

4 Sets

  • 50 Russian Twists (35# KB)

The end of set 3 and about half way through 4 really started to slow.

My body is ready for the “rest” days!

Ten Without a Problem

My biceps and lats are sore from yesterday. Out in the garage during lunch.

Year of the Engine – Polarized

45:00 Airdyne
** Endurance with 7s sprint @ 7, 14, 21, 28, 35, 42

I did 1,240 calories and 26.26 km on my AD2.

2019-08-28-airdyne-hr

That wraps up the second phase (polarization) of the program. I really enjoyed the polarized workouts and am glad to see some of them continue in the next phase. I made it through the first 24 weeks of the program and can’t wait to see what progress comes during the next phase.

Went to the 4pm class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (160#)
  • 400m Run
  • 2 Rounds
    • 10 PVC Good Mornings
    • 10 Lunges
    • 5 Ring Rows
    • 5 Inch Worms

Strength & Gymnastics

Deadlift

  • 10×45#
  • 10×115
  • 10×165
  • 10×195

3×10 Bar Muscle-ups

After the dumbbell snatches and box jumps my back was tight from yesterday, so definitely wasn’t pushing deadlifts today. There was an option to do muscle-ups in between sets, so I focused on those instead. I’ve never tried more than 6 before so it seemed like a good day to go for it. I got three unbroken sets of 10 without a problem, which in my new max set. I bet I can get 15+.

Conditioning

  • 2 Rounds
    • 20 cal Assault Bike
    • 20 cal Row
    • 20 Front Rack Lunges (115#)
  • 15 cal Assault Bike
  • 15 cal Row
  • 10 Front Rack Lunges (135#)
  • 15 cal Echo Bike
  • 15 cal Row
  • 10 Front Rack Lunges (135#)

So in reality it was 2 rounds of the second part as well, but the Assault bike was in use when I got there so I finished out on the Echo. Looks like the Echo knocks out the calories quicker. Noted for future workouts! I started out hotter on the first row and was able to keep over a 1,200 cal/hr pace on them all and pushed that last one extra to give myself time to finish under the 15:00 cap. Barely got it, in 14:59! I never dropped the bar during any of the lunge sets.

All Legs and Buns

Wasn’t sure how my back would feel after yesterday, since lifts from the hang are tougher on it. Feeling good today though. Out in the garage during lunch.

Year of the Engine – Interval

10 Rounds

  • 1:15 Row
  • 1:15 Rest

Set a goal of 1:38/500m, thinking it might be a little aggressive. It was good though; not easy, but enough of a challenge that I had to push the last half of the workout to stay on pace. Got exactly 383 meters every round.

2019-07-31-row.JPG

Went to the 4pm class.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Good Mornings (45#)
    • 10 Jumping Jacks
    • 10 Russian KBS (44#)
  • Deadlift
    • 10×45#
    • 5×95
    • 5×135

Strength

E4M – 4 Sets

  • 25 cal Echo Bike
  • 5 Deadlifts (155-205-205-235#)

After doing the first bike in about a minute I realized there was no reason to go so hard with what was coming up.

Conditioning

  • EMOM – 5 Wall Balls (20#, 10′)
  • 100 Front Rack Lunges (95#)

I did 15-12-11-12-10-10-10-12-8. Early on I got messed up thinking the clock was counting down, so I think I dropped the bar for a quick rest in the first three rounds and definitely should not have. I think after 2 rounds I made a goal to get to 50 through 4 rounds and then finish out with sets of 10s. With only one round to go, I pushed it a little for that set of 12 so I’d had fewer to finish. Took me 8:30 and I was getting ass cramps shortly after.

Brutal Twos

On Friday I woke up early to beat the heat and teed off by 8am, walking 18 holes. Yesterday I drove back to Saginaw. When I got home the heat index was 96 and rising! Due to the heat and I don’t really take many true rest days in the summer (I walk 5-6 miles on the golf course of my “rest” days) I decided not to exercise. WHOOP said I still wasn’t recovered this morning and I didn’t get enough. Went to open gym at 10am.

No B.S. Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 3x5x235
  • 12×215 (MAX)

Nice to have a spotter for a true max rep set. Beat my previous best, which was 9.

Conditioning

3 Cycles – E3M (2:00 cap on each section)

  1. 5 Rounds
    • 2 Strict Pull-ups
    • 4 Hand Release Push-ups
    • 6 Lunges
  2. 15/10 cal Echo Bike + 30 Wall Balls (20#, 10′)
  3. AMRAP Burpee Box Get Overs (48/40″)

On the 3rd cycle, I got the final lunge done just after the 2:00 buzzer rang. The bike and wall ball combo was the worst. I had a good pace on the first round of bike, but after that cruised. Was able to do 30 unbroken wall balls for the first two, but couldn’t hold on and only managed 12-13 for the 3rd round. I did 15-13-14 burpee box get overs. Pretty brutal workout with the humidity.

After mowing the lawn in the evening (still 80+ out) and having a low WHOOP recovery score for 2 days I decided not to do rowing intervals.