Got in a garage sesh before a late lunch. Warmed up with 5 minutes on the Ski Erg and went 1,156 meters. It’s like a bodybuilding day!
- 3 Sets 8 Strict Pull-ups + 7 Banded Pull-ups (blue hanging from bar)
- 3×12 Rack Chins (feet on bench)
- 3×10 BTN Wide Grip Pull-ups (blue band – across j-cups at pockets)
- 3×20 DB Curls (15#)
- 3 Sets
- 20 Shoulder Is (CS purple)
- 20 Shoulder Ys
- 20 Shoulder Ts
I feel so weak on this day of the program. Pull-ups get hard really fast. The rack chins are easily my favorite of the bunch. Talk about a pump on those!! I’m so weak. I did the IYTs as a big superset without letting go or stopping. Owww.
Quick work for the Performance Plus program today because the 2nd movement was strict pull-ups and I had clearly done enough already.
- 12 – 9 – 6 Hollow straight-arm (red) banded pull downs (video)
- 30s rest
We clearly woke up some muscles yesterday on my low back. Maybe getting these in right away the next day wasn’t the smartest idea. Oh well.
- 10/10 Single-arm DB Front Squats (40#)
- 10/10 Single-arm single-leg RDL (40#)
Did these as a big 40 rep superset.
All that in less than 70 minutes.
Yesterday I started doing all kinds of hip impingement corrective exercises and banded distractions. Seems to be helping. Hamstrings and quads are still pretty damn sore, so I’m hoping it’s just something minor causing the hip pain. One more day in the garage so I don’t aggravate the hip.
- 3:00 Ski Erg (645m)
- Crossover Symmetry Activation
- Bench Press
Strength & Accessory
E3M – 5 Sets
- 10 Bench Press (165#)
- 10/10 Curls (alternating, 20# DB)
Wouldn’t have wanted to go any heavier on the bench.
E3M – 5 Sets
- 10 Romanian Deadlift (135#)
- 10 Pullovers (50# DB)
Can go heavier on the RDLs.
Conditioning – Ski Erg
- 5:00 Active Rest (after the last 2:40)
I got this Anaerobic Alactic Endurance workout from an OPEX template. Took me a few rounds to find a rhythm on the Skier, especially trying to get the pace up as fast as possible. In the first 4 rounds I thought it was too easy, but by the last two it was starting to get harder to hold pace and take longer to recover. I walked around the garage during the active rest period. My meters were 107-111-114-114 and 115-116-115-114. Briefly got down to 1:20/500m a couple of times.
Finished up with Crossover Symmetry Iron Scap.
My knees are looking forward to the end of Smolov! Out in the garage around 9:30 by myself for week 3 day 2.
Damnit! On the 5th rep in the last set I didn’t even attempt to bounce out. I went down into the squat and just sat there. Good thing I was inside the squat rack for an easy dismount. I stripped the weights, got the bar racked, reloaded it and did a set of 3 for an extra rep. Two more days to go and they look terrible.
I did a set of 20×40# DB pullovers after to stretch out my chest. All of the heavy breathing really works those muscles.
Showered up and headed to Survival Fitness for Sunday Fun Day.
- Russian Twists x2 (30# KB)
Started to feel that burn at the top of the pyramid. Used to do ab circuits like this all the time at SF. Back squats are paying off in many ways because I was the first one done by a mile.
Didn’t try to keep up with people who took off hot on the first lap. Figured I could reel them in over the workout by channeling my inner Rich Froning. I never stopped during any round of burpees and that was a difference maker. Controlled and steady. Running fell off in the last 2 rounds, but I haven’t been doing much cardio, so I’m ok with it. Finished at 19:59.
Didn’t make it to a class this morning. Too much to get done before heading to Cincinnati tomorrow to watch the Central
East Beast Regional all weekend. Lifted in the garage around 5.
- CS Activation
- 3:00 Bottom Squat Hold
- 45# Snatch Positions
Hang Power Snatches
- 1-F x165#
I’ll take it! Needs lots of work though. No shoulders issues, which is the important thing.
Starting the 2nd “week” of Smolov programming, with a 20# over the first week on every session. It was only a 15# jump today since I used 5# extra in the first week for day 1. This was a fight every set and I worked up quite a sweat. Each set took nearly a full minute and I took 3.5-4 minutes rest between sets.
Did a 5:00 squat hold and then a set of 20 DB Pullovers with 40#.
- 7×155# Pendlay Rows
- 10 Decline DB Flyes (20-20-20-25-25# DBs)
I was taking about 45 seconds of rest between sets. Did another 2:00 squat hold.
- 10 Decline DB Bench Press (25-30-35-40-50# DBs)
- 10 Band Pulldowns (like a pull-up, using a green band for each arm)
Didn’t really rest other than to change the adjustable DBs for the next weight. Finished out my 30 minutes of squat holds for the day with 3 minutes. I had already done 17 minutes earlier throughout the day.
Headed over to Bay City for open gym at noon.
4 Tabata Rounds of Double Unders
Totaled 126 reps.
Back Squat (Super Squats!)
- 20×260# (PR)
10# higher than less than 2 weeks ago. Glad I went for it instead of only 255#. Felt pretty rough today. I bet the Air Dyne workout last night fried the legs.
20 Pullovers with a 40# DB to open up the chest after the breathing squats.
Did a bunch of snatch position work from the hang to power position with 35#. No snatches due to my shoulder, but at least I can work on the positioning.
10:00 Row @ 80-85%
Kept it around a 2:05/500m pace and got 2,414m. Thought about doing some interval work, but not a great idea after the Super Squats.
3:00 Air Dyne
- 7:00 45# Snatch Position Drills
- 2:00 Rest
- E20S 2:00 95# Snatch
- 3:00 Rest
- E30S 3:00 125# Snatch
- 3:00 Rest
- EMOM 5:00 145# Snatch
Movin’ on up! Felt good at 145#. I missed my first attempt in the final minute due to lack of concentration, but stepped right back up and nailed it. As long as it keeps feeling good, 2 more sessions and I’ll be at my max snatch weight of 165#.
5/3/1 Back Squat – Cycle 2 Week 2
- 5 @ 120# (40% of Training Max – warm)
- 5 @ 150# (50% – warm)
- 3 @ 180# (60% – warm)
- 3 @ 210# (70%)
- 3 @ 240# (80%)
- 3+ @ 270# (90%)
Warming up felt good, especially since I was already warm from the squat snatches. 270# felt super heavy lifting off the rack though. I got 5 reps for an estimated max of 314.5#, below my actual max of 325#. Afterwards Kevin mentioned that I’m really leaning forward on my back squats. Now it makes sense why I’ve been struggling so much. Will have to work on fixing that next back squat session.
Did a couple of quick sets while waiting for Matt. 2 Sets of 20 with a 45# DB.
Scaled down the OHS from 95# so I could do them all unbroken and not have the WOD take forever. Finished in 11:27.
Slow 8:00 on the rower.
Upper legs are really sore from yesterday. I did a heavy sled drag at night that I’ve updated yesterday’s post with, but Louie Simmons says they don’t make you sore, so I guess it has to be from the squats and snatches I did. It was over a week since my last squatting session so maybe it was all from squats. Went in at 10am this morning and trained with Kevin. We really packed everything in and finished in well under 90 minutes.
5/3/1 Shoulder Press (Cycle 2 Week 1)
- 5 @ 60# (40% of training max – warm)
- 5 @ 75# (50% – warm)
- 3 @ 90# (60% – warm)
- 5 @ 100# (65%)
- 5 @ 115# (75%)
- 5+ @ 130# (85%)
Felt good today and I was able to get 10 reps for an estimated max of 173#. I was only able to get 8 @ 125# in the first cycle, so that’s a big step up.
- 20 Pullovers (45# DB)
- 10/10 Side Bends (62# KB)
Did the first round in 20 seconds and got a little slower each round until about round 5 and then was able to keep pace at 25 seconds per round. We definitely don’t do enough burpees. They are great for conditioning and this is a fun little interval workout.
- 100 DU
- 50 T2B
- 30 HSPU
- 30 Over the Box Jumps (24″)
- 50 Sit-ups
- 100 DU
My hips held me back after 37 reps on the T2B, having to go to sets of 3s and 2s or I would start failing to get my feet up to the bar. I hit the wall on HSPU even though I never did a set of more than 4. Had to do singles for the last 4 reps, which was super slow. Box jumps and sit-ups were unbroken. Double unders weren’t my greatest today. Took me 18:10 to finish.
Really solid training session.