Yesterday I was hungover and took a couple of naps. Had to shovel the heavy wet snow, which actually accounted for my second highest WHOOP strain score of the week. Glad it was a rest day, because I would not have been able to fitness. After a solid night of sleep, I woke up with a 96% recovery score! Got to the gym early today for open gym again.
Took about 14:25.
- 10 Prone Fly (20# DBs)
- 10/10 Tricep Kickback (35#)
Tried to focus on pushing through my shoulders, hands out, and bent knees today. Feeling more and more comfortable each time I practice. Got out to 21-22 feet on my longest one. Here’s my final attempt.
- 3 Strict HSPU
- 3 Strict C2B Pull-ups
- 12 Walking Lunges (25# DBs at sides)
I like programming low rep strict movements in a workout like this, where it’s a challenge but I’m able to keep moving without rest. After getting round one done in about 40 seconds I was worried it was too fast. Then after not slowing much through about five rounds I set a goal to stay under a 1:00/round page. Even though I started dropping from the top of the C2B and quickly grabbing on for the next rep, I was able to make up time by speeding through step through lunges. Was able to do all of the HSPU unbroken without a problem. Finished with 15+5.
- 3x 20 Dead Bug
- 3x 10 Curl-up (3s pause)
- 3x 10 Bird Dog + 10 second hold (each side)
My body is pretty wrecked from the last two workouts and I have some nice bruises on my legs from bouncing all of those cleans. Out in the garage before 4pm. Warmed up on the Airdyne for five minutes, getting 106 calories and 2.59 km.
- 3×260 (PR)
Last cycle I did 2x3x245 and 1x3x250 and then I starting losing all of my gains the week after. Today called for 3×3 @ 245-250. In week 3 of this cycle I did 240-240-245-250-255 for triples, so I was looking to push that and set a new 3RM. Small success and I was still able to hit 280. Just wasn’t feeling it today, especially with the 270 being the hardest single of the three.
- 10 Reverse Grip Bench Press (155#)
- 10/10 Tricep Kickbacks (25#)
My back wasn’t pinching on me like it did on Sunday. Stayed up late on Sunday night again, so not a great night of sleep. Last night, however, I got more sleep. My back is even better today. Out in the garage at 3:30.
Jumped on the bike while I was waiting for Kevin to show up. Got 63 calories and 1.56 km.
The program called for 5×3 @ 240-245 this week. Last cycle, where I used the same base weight, I did 240 for all five sets and struggled. I felt amazing today so pushed higher and ended up matching my all-time 3RM with 255#. The heavy singles are the most I’ve touched in 2 years and only ended 10# under my PR. Cutting back on warm-up sets and all of the extra accessory work is paying off!
- 10/10 DB Tricep Kickbacks (10#)
- 10 Barbell Curls (45#)
- 10/10 DB Tricep Kickbacks (15#)
- 10 Barbell Curls (55#)
- 3 Sets
- 10/10 DB Tricep Kickbacks (25#)
- 10 Barbell Curls (65#)
Those working sets were tough!
Year of the Engine – Rocket Race
Doing another Rocket Race on the bike to keep the stress off my back. I wanted to keep 90 RPM for these and was right around there throughout. Ended with 683 calories and 10.73 km.
Out in the garage around 6:30.
Hybrid Push Only
- 3×15 Strict Pull-ups (6-5-4, 6-5-4, 6-5-3-1)
- 3×15 Rack Chins (15#, feet on bench)
- 3×15 Banded Lat Pull-downs (green bands w/ PVC)
- 3×15 DB Curls (25-25-30#)
- 3×15 Tricep Kickbacks (20#)
Couldn’t quite squeeze out that final pull-up, so had to drop. My rests between the set break-down were 5-10 seconds and 2-3 minutes between each 15. Swapped out tricep extensions for the kickbacks.
- 1,000m Ski Erg
- 200 Double Unders
- 1,000m Ski Erg
My poal was to keep a sub 2:00/500m pace and do sets of 40 dubs followed by rest. The first 1k was done in 3:58.9. I did 2 sets of 40 unbroken, missed at 20 and 29 in the 3rd set, missed at 4 in the 4th set, and got the final set unbroken. Did a 3:56.2 on the other 1k and finished the workout in 11:20.
Yesterday my abs were a little sore from the 100 sit-ups on Wednesday. I walked 18 holes on the course. Got a bunch of yard work done today and finally got out to the garage around 6pm.
Why does this day always seem so heavy? Maybe not warmed up as much as the higher reps on that first day of the “week” in the program or possibly fatigued from it? Seriously… sets of 12 with 200 feel easier than this. This was a 5# increase over the last time.
My plan was to do 1 set at 135 and 2 at 140 but evidently I didn’t pay close enough attention to my notes. Last time I did 2 sets at 130 and 1 at 135, so I guess I ended up lining up with that.
- 3×30 alt DB Bench Press (50#)
- 3×12/12 Half Kneeling Single Arm Bottoms Up KB Press (25#)
- 3×15/15 Tricep Kickbacks (15-20-20#)
- 3×15 Landmine Twists with 45# bar + 15# plate (video)
Fucked up here too and did these kickbacks instead of extensions. I get too used to remembering previous workouts on the program.
That was a lot of lifting. Took just over an hour. First time doing those twists and shit, they are deceiving. Counted left, center, right, center as 1 rep.
- 30s Left – Bottoms Up KB Marching (25#)
- 30s Rest
- 30s Right – Bottoms Up KB Marching
- 30s Rest
This bottoms up KB marching is similar to the presses on a difficulty level. My left arm starts to lose it but my right side is pretty solid. Program also calls for:
- Foam Roll Lats – 30s/side
- Thoracic Spine Extension Mobility
I’ll get these in tonight after dinner.
- 15-10-5 Squat Clean (135#)
- 150-100-50 DU
Was going to do some running around the block, which is about 700m, but I got rained out again. Thought about doing burpees again but figured the double unders would fatigue the legs more for the squats. I did the cleans 6-5-4, 6-4, and 5 unbroken. Finished in 9:22.
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.