On Sunday night I was exhausted by 9pm. Dumb time change! Woke up with a headache on Monday and took a much needed rest day. Out in the garage around 3:30 today.
Went 69 calories and 1.6 km.
MAX @ 225 (9)
The program called for 4×5 @ 230-235 and then a max reps set at the base weight. Last cycle I did the four working sets all at 230, so today was a big improvement. My final set of five matches my 5RM and I finally beat my max reps with 225# by two reps after getting exactly seven reps the last four times I’ve tried. 💪 💪 My left arm was actually lagging a little on the heavy set and final max reps, when it’s always been my right. Maybe some of the accessory work is evening things out.
8 Seated OH Tricep Extensions (50#)
8/8 Concentration Curls (30#)
Year of the Engine – Rocket Race
Settled in around 95 RPM. Total of 734 calories and 10.95 km.
No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.
That’s my 3RM, which was set about 3 months ago.
Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though. 2.5 7.5# under my 3RM.
15/15 Pallof Press (CS Blue)
20 alt Incline DB Bench Press (50#)
3×10/10 Tricep Extensions (30#, single arm)
3×10 Landmine Twists (45# bar + 40#)
The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.
2 Minute Challenge
2:00 AMRAP – DU
I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.
Not a lot of time left so I figured it was time to start doing some bigger increases. Need to start getting closer to failure in these last few weeks. I’ve been benching inside the rack with support straps whenever I’m alone, but it’s starting to get a little scary as I approach PR weights. I think this is the most I’ve had on the bar since hitting 3×255# during the Open.
3×20 alt Incline DB Bench Press (50#)
3×10 Half Kneeling Single Arm Bottoms Up KB Press (30#)
3×10 Tricep Extensions (single arm, 30#)
3×10 Landmine Twists (45# bar + 35#)
Ugh – KB presses. I haven’t done them in a few weeks. Swapping for the wider 10# plate on my adjustable bell (to go from 25->30) shifted the balance a lot! I really don’t like the single arm Tricep extensions; feels like a lot of pressure on the elbow.
30 cal Ski Erg
20 Goblet Squats (70#)
10 Target Burpees (ceiling – 14″)
Calories are much different from on the rower! I felt like I was getting 2 for every 3 pulls with an average around 1,250 cal/hr most of the time. Went unbroken on the goblet squats but was breathing really heavy by the end. That jump to the ceiling is big! I missed once being lazy and had to jump again. Finished in 3:13.
Before I head to the airport this afternoon I figured I would knock out the pull-up day, since the hotel’s fitness center probably won’t have a pull-up bar. Looks like they have an assortment of dumbbells so I’ll try to get in some lifting while I’m on my trip. We’ll see how jet lagged I get with the 8 hour time difference though. Jumped on the Airdyne for a 5 minute warm-up and went 1.62 miles.
3×12 Strict Pull-ups
3×18 Rack Chins
3×12 Strict Wide Grip Pull-ups
3×15 DB Curls (20-25-25#)
3×20 Tricep Extensions (50#)
I did quick sets of 7-5 on the regular pull-ups and 5-4-3 with the wide grip.
25 MB Cleans (20#)
25 Push Press (35# DBs)
First 2 rounds I did 15-10 on the push press and then all 25 on the last round. Finished at 10:23 with shitty dubs.
Forgot to hit publish on this yesterday, so it’s going live the morning after, but the post date is correct.
Monday night I started having issues with my sinuses and it hit me full on yesterday. Took the day off work since I couldn’t sit or stand for more than a few minutes without my nose and eyes watering like Niagara Falls. Was supposed to golf, but had to bail again. 🤒 I got out in the garage around 5:30.
Used 215 last time. Not sure how long these 5# jumps are sustainable.
Last time I did 2 sets at 135 and one at 140, plus adding in the extra warm-up set. These increases really aren’t sustainable on the shoulder press so I jumped up a bit in volume and increased the weight on 2 of the working sets.
10 Straight arm pull-downs on low rig (feet on box – video)
1:00 Ski Erg (90% of 500m PR pace)
Pace goal came out to about 1:45, which I was holding after the start, but that’s not enough to bring the average down low enough. I got progressively better and longer sprint starts. Splits in meters and average pace were…
Came out to a total of 2,858 meters and … 1:44.9! Made it. 😉
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.