On to the Next Cycle

My legs are fucking sore! Out in the garage during lunch.

Year of the Engine – Rocket Race

12 Rounds

  • 1:30 Row
  • 1:00 Rest

On August 20th I averaged a 1:45.3 pace for this same workoutand the results were not good on the BTWB leaderboard. I think I should be going much faster for this, so my goal today was 1:40-1:41/500m. I did 1:40.8 for 446 meters every round. That’s a 226 total meter improvement from the last time.

2019-10-09-row

Kevin came over around 4pm.

No B.S. Bench Press

  • 10×45#
  • 6×115
  • 4×145
  • 4×185
  • 2×215
  • 2×235
  • 2×255
  • 2×260
  • 1×260 (fail 2nd)
  • 1×260
  • 2x1x265

Was supposed to do 4×2 @ 265-275#, but that didn’t happen. With all the struggles lately I’ve completely lost all confidence on the bench. I have a long way to go to get 300 this year. Fresh start with this next cycle, so I’m going to try some other things:

  • Be more conservative with the weights in the program to keep speed through reps and not struggle so much.
  • Lift 2-3 doubles or singles after the working sets each week to get used to heavier weight.
  • Accessories on another day to target chest, back, and triceps.
  • More protein.

Accessory / Conditioning

10 Rounds

  • 5 Strict C2B Chin-ups (fat bar)
  • 10 Goblet Squats (50#)
  • 10 Banded Tricep Push Downs (green band with Fat Gripz)
  • 5/5 Single Leg Lateral Step-ups (30”)

I did 3-2 and then all singles with a drop from the top for the chin-ups. Sped up the squats and step-ups over the last 3-4 rounds. Finished in 20:08.

Coastin’

I got a solid night of sleep and am off work today for a weekend trip to Cedar Point. Out in the garage around 10am.

Year of the Engine – Rocket Race

6 Rounds

  • 2:00 Row
  • 3:00 Rest

A month ago I did 8 rounds of 2 on 2 off with a 1:41.9 average, so I was shooting for 1:39-1:40 today with the longer rest and fewer rounds. Hit it right on the money with an average pace of 1:39.5/500m for 602-603 meters every round. Needed one more meter!

2019-10-04-row

I mowed the lawn and ran some errands before heading to Ohio.

Max Followed by Max

Out in the garage during lunch.

Year of the Engine – Rocket Race

15 Rounds

  • 1:00 Row
  • 1:00 Rest

On April 11th I did 15 rounds getting 303-304 meters and on June 4th I averaged 1:37.8 for 12 rounds. Today my goal was to go sub 1:38 and I averaged 1:37.5, getting 307-308 every round. Today was 67 total meters more than the 15 rounds in April.

Here’s a comparison of my heart rate with April 11th on the left and today on the right. Slightly better today at a faster pace, even with a bogus reading during the middle of the April attempt that would have made the average HR higher.

 

Went to the 4pm class.

Warm-up

  • 1:30 Row (400m)
  • 3 Rounds
    • 5 Double DB Shoulder Press (25#)
    • 5 Ring Rows
    • 10 Air Squats
    • 10 PVC Passes

Strength

  • 5 Push Presses (45#)
  • 5 Push Presses (95#)
  • 5 Push Presses (135#)
  • 5 Push Presses (155#)
  • 8/8 Kroc Rows (40# DB)
  • 50 Double Unders
  • 5 Push Presses (185#)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders
  • MAX Push Presses (205# – 5)
  • MAX Push Presses (155# – 7)
  • 8/8 Kroc Rows (53# KB)
  • 50 Double Unders

Belted up for the last 4 sets of push presses and every set was touch-n-go reps until the two max rep sets where I reset on each rep. The other movements were supersetted with the push presses and the two max rep sets were back-to-back, which was hard! Could have gotten more on the max sets, but would have risked over-extending my back.

Conditioning

10:00 AMRAP

  • 60 Air Squats
  • 50 Push-ups
  • 60 H2H Russian KBS (53#)
  • 30 Box Jumps (24″)
  • 20 HSPU
  • 10 Push Jerks (135#)

I swapped out 40 dumbbell snatches for the swings with my back as tight as it is. I sped up on the last 20 air squats, knowing that my legs would get a rest. Went 4×10 and 2×5 on the push-ups, 40-20 on the swings, 4×5 handstand push-ups, and 3-4 on the jerks. So three reps shy of finishing a full round. I was planning to bust out all 10 jerks, but that plan quickly went out the window when I picked up the bar!

Been a Long Week

Yesterday I walked 18 holes. As expected, my legs got sore from the squatting. My back was really tight from the C&J and all of the deadlifts, so I’m staying away from the weights for a couple of days. I was tired after mowing the lawn during lunch, so I waited until around 4pm to head out to the garage.

Year of the Engine – Rocket Race

10 Rounds

  • 2:00 Row
  • 1:00 Rest

A month and a half ago I averaged 1:46.6 for 12 rounds of this. My WHOOP recovery is 33% for today and it’s been a long week at work with many days online until 9pm, so I wasn’t going for any PRs. Just get in the work, even though it’s only 10 rounds. I got from 551 to 554 meters.

2019-09-27-row

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 nice 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.

Blowout

Yesterday I walked 18 holes. I got almost 9 hours of sleep two nights in a row! Work has been really busy, so I didn’t have time to get in a Year of the Engine workout during lunch today. Went to the gym for the 4pm class.

Warm-up

  • 3 Sets
    • 15 Reverse Hypers (90#)
  • 400m Run
  • 3 Rounds
    • 5 HR Push-ups
    • 5 Kip Swings
    • 10 Air Squats
  • Squat Cleans
    • 5×45#
    • 3×95
    • 3×135

Conditioning

2 Rounds

  • 4:00 EMOM – 3 Squat Cleans (165#)
  • 4:00 EMOM – 10 T2B
  • 4:00 EMOM – 3 Back Squats (165#)
  • 4:00 EMOM – 12 cal Row

I haven’t squatted in months, so I wasn’t going to push it in a format like this. Wore my belt through both barbell movements and grips for the T2B, which I was able to get all unbroken today. I was pulling ~1,700 cal/hr for the first four minutes of rowing and then 1,800 for the second.

Weaker Leg Drive

Out in the garage before 9am.

Year of the Engine – Speed/Threshold

30:00 Airdyne

Went 930 calories and 18.6 km. Beats my best for 30 minutes, which was 18.19 km. Wanted to average 80 RPM, but probably hovered between 77-80 most of the time.

Spent about 4 hours helping a friend move, signed online to do a little work, and then was out in the garage around 4:30.

Year of the Engine – Rocket Race

12 Rounds

  • 1:00 Row
  • 1:15 Rest

Checked the drag factor on my rower, which was at 133, so I went down to 130. Tried to use more leg drive, with a 1:36-1:37 goal pace. I just don’t seem to have the leg drive I had a few years ago. I’ve definitely lost lower body strength since I haven’t been able to squat or deadlift heavy in years.

312-312-312-311-311-310-308-306-308-308-308-309m

2019-09-21-row.jpg

Just look at those stroke rates. I used to be able to do something like this around 25 s/m. At least my engine is better now so I’m able to keep a high pace with having to do a lot more strokes.