Yesterday I walked 18 holes on the golf course and was pretty tired from being up late the night before to see Dark Phoenix. Didn’t get enough sleep last night either, but feeling pretty good. Out in the garage to start close to 10:30.
Year of the Engine – Interval
Started at 1:32/500m and wanted to see how it went. Felt right, so I stuck to that pace. Definitely a tight back as I got deeper into the intervals, which meant I couldn’t get out of the gate as quick as I normally would and then had to catch up to the pace I wanted. I got 163-164 meters every round.
- Max 215 (8)
I’m starting up a cycle (probably two) of the No B.S. Bench Press Program, which has always worked really well. My goal is to bench 300 pounds before I turn 40 at the end of the year. Two weeks ago I matched the 5×245 I did a few weeks before hitting a 290 PR, so I should be pretty close.
The weight felt a little heavy as I worked up and the working sets were a struggle. Maybe I’m fatigued from benching in the workout on Thursday. Was able to get 8 reps on the max set, when it was feeling like 5 or 6 might be today’s limit. Even with the spotter arms I still like to stay away from failure when I’m lifting alone, so 1-2 more reps isn’t out of the question.
- 4 Strict C2B Chin-ups (fat bar)
- 8 Box Jumps Overs (27″)
- 12 Hand Release Push-ups
- 16 Reverse Lunges
Good little workout where I was able to get right in to the next movement and keep a steady pace through the entire workout. I got 6 rounds, the chin-ups, and 2 box jumps.
Felt good after the workout yesterday and since. Was up really early this morning and made it for a packed 9am class.
- 20 Reverse Lunges
- 10 Pendlay Rows (45#, 2s pause)
- 10 Squat Jumps
- 10 Good Mornings (45#)
- 1:00 Airdyne
- 10 Full Grip Elbow Punches
- 10 Tall Muscle Cleans (45#)
- 10 Hang Power Cleans (45#)
- 5 Power Cleans (95#)
27-21-15-9 – “Eliza-Plus”
- Power Cleans (135#)
- Ring Dips
I did power Elizabeth in March and it took 7:24, so I was thinking this could get close to double that time. Singles all the way on the cleans, but I didn’t mess around when I was at the bar; pick it back up. Mostly triples for ring dips with 5-6 doubles sprinkled in during the middle two rounds. Finished in 12:26, so better than expected. I need to work on my kip.
Was starting to get the idea in my head to skip today because I knew the pain that was coming, but I want to get a lot done tomorrow so I made it out to the garage after finishing work.
Active Life – Singe Leg Bias
- 1:00/1:00 Sciatic Nerve Flossing
- 1:00 Cat Camel
- 20 Box Hamstring Curls
- 20 Alternating Reverse Lunges
- 10 Alternating Kossacks
It’s nice when it’s simple, especially on the days with the below shit.
Active Life – Back Max
- 10m One Arm Overhead Carry
- 5 One Arm Thrusters
- 30s Rest
- Repeat with other arm
Second time workout has come up so I increased the first weight by 5# to do 25-25-30-35# and switched from 2-3-4 minute rests between sets to all 3s. Definitely don’t need other conditioning when this shows up. Took me 26:03. I would not have survived 40#.
Now I can enjoy the rest day without feeling guilty about missing a workout.
Woke up and out in the garage a little after 8. My hamstrings are still sore from the RDLs.
- Crossover Symmetry Activation
- 2 Sets – StrongFit Tricep Openers (8#)
- Bench Press
E3M – 5 Sets
- 11 Bench Press (165#)
- 24 Alternating DB Curls (20#)
I know exactly why I decided to start with 165# last week on the bench work but it’s way too much over my 50%. I remembered doing 10 sets of 10 with 155# this winter with Bryan and figured I should go heavier than that. Last half of sets were slow this morning, too slow. Should be using 140-145 instead. The curls are still easy.
Took me about 56-57 seconds for the first 25 and finished in 2:11. I had to start taking a few extra breath and breaking things up after 30 reps. I knew the 3:40 on March 1st was not a representative effort.
Took a break during the day and knocked out video 4 of the ROMWOD Welcome Series.
Headed to the gym at 4:30 to do Bryan’s Outlaw lifting with him.
- Crossover Symmetry Activation
- 45# Snatch Warm-up
- Bottom Squat Hold
- Muscle Snatches
- Snatch Presses in Squat
Snatch Pull + Power Snatch + Squat Snatch
Easy stuff. Looks like he’s on a deload week. Also through up an 80 kilo power snatch after.
I was using a 33X1 tempo and then lost the final rep with 165 while in the hole. I also didn’t have my grip all of the way out in a snatch width for any of those sets. No tempo and a snatch grip on my final set. I really need work on my stability with these.
Clean Lift Off w/ 5s Hold at Knee
Minimal rest between each rep. These were rough on the hook grip, but I felt better with them than I expected.
Back Rack Reverse Lunge
- 3/3 @ 135#
- 3/3 @ 165
- 3/3 @ 175
- 3/3 @ 190
I really like the reverse lunges. Not only is it better on the forward knee, but I feel like I can control the descent a lot easier and get full depth instead of banging my knee into the ground like on a forward step. Felt much more comfortable than with the overhead ones earlier this week.
Bamboo Bar Stability Work
- 30s Hold (52#)
- 30m Walk (52#)
- 30m Walk (68#)
- 3 Sets
Challenging! Used 25# KBs, then added 8s, and 8s again.
Really wanted to try these that were done in class earlier in the week. Right after that overhead stability work was not my best idea though. My reps were 24-23-19. Last round was nasty! I actually even rested in the bottom of a squat for about 5 seconds it was hurting so bad.
Finished up the ROMWOD Welcome Series later in the evening. Seems like a busy day but all of that really didn’t take too long.
Hard to sleep at the cottage because it’s so hot and there is no AC.
Went for a run before 8am to beat the heat. Wasn’t going for any 5k records, just an easy jog to get the heart beating. Didn’t expect to go as ow as a did, but I’m okay with that because the goal was to build up aerobic capacity, not kill myself for the rest of the day. Ran 3.01 miles in 33:09.
Just before noon I started some OLY work and strength stuff.
- 2 x 3 @ 95#
- 3 @ 115#
- 5:00 EMOM of 2 @ 135#
- 2 x 1 @ 145#
- 1 @ 155#
- F @ 155#
- 1 @ 155#
I felt good early and got a little shaky after 135#. Noticed in the 155s that I started jumping forward. First time ever hitting 155# twice in one fay though! Here’s the final snatch.
- 10 @ 135#
- 10 @ 155#
- 10 @ 175#
- 10 @ 195#
No rack made this tougher than it needed to be. Having to clean the bar and get it to the back uses a lot of extra energy. Not sure I’ve dropped more than 165 on my back before.
3 Rounds NFT
- 8 Front Rack walking lunges (135#)
- 12 Weighted Sit-ups (two 5# plates behind head)
- 8 Front Rack reverse walking lunges (135#)
- 12 Air Squats
Solid 2 hours of work without killing myself.
Jumped on the Air Dyne at 8pm for some sprint intervals. Warmed up with 5:00 at a solid pace.
- 30s @ 100%
- 4:30 slow to recover
I was going around 34mph and 110-115rpm during the sprints and 15mph and 50rpm when recovering. Including the warmup I racked up 614 cal and went 9.73 mi in the 35:00 (did the final recovery as a cool down).
I’m definitely feeling much better because that’s 3 hours of training on a day when it was about 90 degrees out.