Gonna Feel Those

Feeling good. In the garage at 11.

Warm-up

  • Monster Walks
  • Monster Band Squats

Conditioning

20-18-16-14-12-10-12-14-16-18-20

  • Plyo Lunges (20/35# DBs)

This was done in the I Go You Go style with Brandi. Got it from TeamRichey, but went lighter than them and glad we did. It got terrible real quick. When I got to 16 I started to feel like I was going to fail a rep. I didn’t have to break though until I had 4 left in the final set. Almost made it unbroken! We finished in 13:12. I could barely stand up for a good 10-15 minutes afterwards. Those are going to hurt for 3-4 days.

Strength

Warmed up bench press with eight at 45-95-135.

  • 1 Giant Set
    • 8 Bench Press (165#)
    • 8 DB Flyes (35#)
    • 8 Bench Press (165#)
  • 3 Giant Sets
    • 8 Bench Press (165#)
    • 8 DB Flyes (30#)
    • 8 Bench Press (165#)

Much harder than I expected!

Did my banded PT exercises and then the core work.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

Achy Breaky Legs

My legs were so wrecked last night already and ache today too. Especially in my hips. Made sure to get in the core stability work during lunch.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

The bird dogs were the hardest they’ve ever been because I was shaking trying to hold up my leg! Out in the garage at 4pm.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 10/10 Step Downs (15″, 35#)
  • 10/10 Single Leg Calf Raises

The step downs were rough with the increased weight and how my legs felt.

Conditioning

5 Rounds

  • 3:00 AMRAP
    • 500m Row
    • MAX Push-ups
  • 2:00 Rest

I did the 500s in 1:48.1-1:48.2 every round, which felt good considering I haven’t rowed since February 8th, 2-3 days before my back tweak. I did sets of five push-ups and finished with nine to get 39 in the first round. I didn’t expect to get that many when I came up with this workout. I didn’t expect it to continue, but then I did the exact same thing three more times, before finally hitting 40 to finish. So 196 total push-ups! I really liked that workout. 😀

After cooling down I did my anded PT exercises.

Strict Breather

Still no pain in my back. I decided to skip PT and core work again yesterday and didn’t really do anything all day.

Warm-up

  • Monster Walks
  • Steamboats

Accessory

4 Sets

  • 10/10 Bottoms Up KB Presses (25#)
  • 10 Hanging Knee Raises

Tried some toes to bars and I could feel the tightness in my back so did these instead.

Conditioning

  • 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
  • 20-18-16-14-12-10-8-6-4-2 Dumbbell Reverse Lunges (35# DBs)

Got me breathing much harder than I expected. Finished in 10:16.

More Accessory

10:00 EMOM (alt)

  • 30s Ski Erg (triceps only)
  • 15 OH Banded Triceps Extensions (red)

The burn is so bad when you get to round three!

Then I did my floor PT exercises.

Oh No

After the workout yesterday I squatted down and leaned over the box. When I got up, I felt a little something in my back. Woke up without any pain this morning, which is a good sign, but I can feel a little something there, so I’m not going to push anything for a few days. Out in the garage at 11am.

Warm-up

  • Monster Walks
  • Steamboats

Conditioning

5 Sets

  • 2:30 Airdyne
  • 20 Shoulder Taps
  • 20 HR Push-ups
  • ~30s Rest

This was a modification to be able to share the bike. Got 20-40 seconds of rest after each round and I was also adjusting the seat before and after I was done and recording my calories and distance before kicking up to the wall. Was harder than I expected. Took me about 24 minutes with 89-93-92-91-92 cals and 1.64-1.67-1.67-1.65-1.68 km.

I crouched down for a bit after the workout and when I stood up I could feel that tightness in my low back. Shit Balls! Decided to skip the PT work again because of it.

Higher Rep Pull-ups

Skipping all PT exercises today. Out in the garage at 4pm

Warm-up

  • Monster Walks
  • Monster Squats

Doing three trips back and forth across the garage creates significantly more burn.

Strength

4 Sets

  • 12/12 Step Downs (15″, 20# DB)
  • 8/8 Single Leg Glute Bridges (50#, 3s hold)

This turned out much harder than I expected. I was out of breath!

Conditioning

20:00 AMRAP

  • 20 Pull-ups
  • 20 Box Jumps (24″)
  • 200m Run

Gripped up and did 4×5 on every round of pull-ups, expect I did 5-5-10 at the very end. Got through 5+20. That one turned out pretty good and it felt good to be running outside. It’s a nice challenge to do some higher rep pull-ups like that.

New Farmer’s Carry Handles

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.

Warm-up

  • Monster Walks
  • Steamboats

Strength

5 Sets

  • 12 DB Bench Press (50#, on exercise ball)
  • 12 Lateral Raises (10#)

That was a new challenge on the ball!

Conditioning

10:00 AMRAP

  • 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.

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New Toys!!

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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.

Challenge Accepted

Yesterday I took a rest day and fixed the computers on two old Concept2 Model C rowers!

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Making old work like new again.

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I did my floor PT exercisese and had planned to do the core stability work since I missed it Saturday. Didn’t happen though. 🤷🏻‍♂️

Today at lunch I did the banded PT exercises. Was out in the garage at 4pm.

Warm-up

  • Monster Walks
  • Steamboats

Strength

  • 15 Air Squats
  • 2×15 Goblet Squats (35#)
  • 2×15 Goblet Squats (50#)

Accessory

4 Sets

  • 10 Strict Chin-ups
  • 40 Band Pull Aparts (blue)

Conditioning

15:00 AMRAP

  • 12 Jingle Jangles (21’ across garage)
  • 6/6 Reverse Lunge Knee Drive
  • 12 Push-ups

That was good and the rounds went much faster than I expected. It’s crazy how much more stable I am on those reverse lunges with the knee drive than the first time I did them only 10 days ago. I was flying through them today. I was able to do all of the push-ups unbroken with ease too. Finished 12+2.

Challenge

Knocked out a set of 10 strict deficit handstand push-ups (~4″) for a challenge making the rounds on Instagram.

After trying one I wasn’t sure I’d get through ten, but that turned out pretty good!

Midline

McGill Big 3

  • 9-7-5 Curl-up
  • 9-7-5 Side Plank
  • 9-7-5 Bird Dog

I definitely need to get in these today after skipping them the last two days.