Bryan came over for a garage session. He did his deadlift program while I did the Push Only, which are both Hybrid programs.
- 3×30 alt DB Bench Press (50#)
Add 5-10# over last week on the 5 working sets. I added 5# since I started higher than 70% due to doing a couple of weeks of pre-program.
Supposed to increase 5-10# here too. Last week I did 115-120-125 to ease in, which was actually low on the 65-70% starting range.
- 15/15 Half Kneeling Single Arm DB Press
- 3×15/15 Tricep Kickbacks (15#)
- Performance Plus – 3 Sets
- 10 Scap Pull-ups
- 10 Overhead Shrugs (45#)
- 200 DB Snatch (50#)
- 100 T2B
Had an idea to do something high rep before moving on to another movement. We did this as a partner workout, going 4 alternating snatches at a time. Then we did sets of 5 toes-to-bars. Finished the snatches at 9:39 and overall at 12:58 I think. There is a small chance it may have been 12:28. I thought the T2B would get much harder than they did. Snatches weren’t very hard either with that set breakdown.
I skipped out on a stretch from the PP programming that I’ll get in later.
Sore all over from “Barbara”!! Quads, obliques, abs, lats, scaps, delts, and biceps. Did I forget anything? My early in the week plan for yesterday was to get in the Push-Only Pull-up day, but obviously that wasn’t going to work after that workout, so I had bumped it out until today. Got out in the garage at night after work. Thought I’d mix things up a bit and get some use out of the pegboard.
- 3×15 Pegboard Pull-ups (3×5 each round)
- 3×15 Rack Chins
- Uneven Pegboard Pull-ups
- 3×20 Hammer Curls (15#)
- 3×20 Should IYTs (purple Crossover Symmetry)
Pump!! I really need to use the pegboard a lot more since I have it. If my previous uses have taught me anything, I’m going to be extremely sore for the next few days.
The Performance Plus programming fit in pretty well today…
- 6 Russian Push-ups (video)
- 6/6 Half Kneeling DB Press (40#)
Wow, I thought I was taking it easy picking 40#. Weak ass!! Supposed to be bottoms-up KB presses, but I have none at home. I could bring my 50# one home but that’s too heavy anyway.
Aerobic work, but the damn Garmin was reading a heart rate of 101 again. Starting to really piss me off. I did 7.39 miles (11.89 km) for 568 calories. Thought about running, but it was already getting pretty dark outside. Good excuse anyway.
- 2×15 Reverse Hyper (90#)
- 2 Rounds
- 200m Run
- 10 Air Squats
- 10 PVC Passes
- 15 Jumping Jacks
Strength – Front Squat
My back is definitely tight.
Warmed up cleans with 5×45, 5×95, and 5×135.
30:00 Partner AMRAP
- 10 Power Cleans (185#)
- 20 Burpees
- 30 Row Calories
- 40 alt Box Jumps (24″)
- 50 Wall Balls (20#, 10′)
- 200m Run
Paired up with Weston and we evenly split everything. I did 5 TnG cleans each time. Did box jumps in the first round, but switched to step-ups because my back was getting a little tight. We recovered on the run. First round was around 8 minutes not knowing how to pace. Got a little faster and then we pushed it in the final round almost getting through in 6 minutes. Finished 3 rounds and about 120 meters of the 4th run.
With my mid back already tight I didn’t push it. Stopped at 3 minutes.
Pulled a double day because I wanted to get in the bench work and be able to rest tomorrow with the nice weather and the Masters on. Out in the garage after 9pm…
- 3×30 alt DB Bench Press (50#)
Those dumbbell presses get much harder on the short rest.
I haven’t done a shoulder press in months.
- 3×15/15 Half-kneeling Single Arm DB Press (30#)
- 3×15/15 OH Single Arm DB Tricep Extensions (15#)
- 3×15/15 Landmine Press (75#)
- 3×15 Z Press (65#)
Single arm for the tricep extensions was not good but I thought it would be better for unilateral work. Didn’t feel the tricep working much at all. Won’t be doing them that way again.
I wasn’t sure if I did the landmine presses correctly the last time so I found a T Nation article. Yep, I had been leaning forward too much, effectively turning it into a shoulder press. Much harder when stand up straight and press out at an angle!
The Z Press was from the Performance Plus program. It was recommended to use about 33% of a max shoulder press. Focus on upright posture and fully opening the shoulders.
Because it was so decided to keep my rests at about 1:30. It helped me to prep the next movement ahead of time to keep rolling through. Finished all of that in 57 minutes!! It created a nice pump too. Short rest, Arnold style.
Still have 2 pieces of the Performance Plus to do, but will do them in the living room while watching TV.