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.


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.

Bro Thursday

Yesterday I rode in a cart for golf because I didn’t want to walk that much on my injured calf. Today golf was rained out again. No improvement with my calf and I woke up with my back feeling like I did something to it yesterday. I felt fine golfing though and the only other thing I did besides work was clean the grill. Who knows. I’m being smart and staying home from the gym even though the workout looks really fun.

Year of the Engine – Endurance

30:00 Airdyne

Did 844 cals and 11.04 miles (17,767m). I was glad the pedaling didn’t bother my leg.


Bench Press

  • 10×45#
  • 4×95
  • 4×135
  • 4×165
  • 4×195
  • 4×210
  • 6x4x225

Last set was my best one after feeling like a struggle for the rest. I was a bit tentative with the other sets and just went for explosive reps to finish.


10:00 EMOM (alt)

  • 7 Strict C2B Chin-ups (far bar)
  • 20 Banded Press-downs (green)

Here’s my final set of chin-ups…

New Accessories

Quads are getting sore from yesterday and my abs are still feeling those knee raises. Got to the gym before 5. My back is feeling really good.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5x5x205


  • 3×30 alt DB Bench Press (50#)
  • 3×12/12 Half-kneeling Single Arm KB Press (26#)
  • 3×15 Banded Triceps push down (red)
  • 3×12/12 Landmine Press (70#)

All kinds of new stuff! Those bottoms-up kettlebell presses are hard! My left side fatigued much faster and was more unstable than the right.


Just a 20 minute aerobic Row for 4,880 meters. I bit harder to find the heart rate sweet spot on the rower. It was right around a 2:00/500m pace.

Do What I Can

Did seem to feel a bit tighter when I woke and through the morning. Maybe from the air squats? Went to the chiro at 5:15 and then to the gym. Planned to modify and substitute a lot and I needed to with what was programmed.


Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 4x8x165
  • 3x12x140

Close Grip Bench Press

  • 3x12x120#

Class was doing OHS so I was happy to be able to bench. Should have bumped up the 4×8 too, but increased 5# on both 3x12s with no problem.


5 Rounds

  • 10 Ball Slams (15#)
  • 20 Walking Lunges
  • 20 Knee Raises (rings)

The workout was ball slams, 10 deadlifts, and 10 T2B so I had to change a lot. Never stopped or had to break any sets but didn’t seem to work up much of a sweat on breathe too hard. Finished in 8:23.


3 Sets

  • 15 Triceps Push Downs (red band)
  • 10/10 Prone Rows (50# DB)

I propped a bench up on a couple of short boxes and laid down on that.

Wobble Wobble

I wasn’t feeling any better yesterday except for when I went back to the chiropractor and for a short time after the adjustment. Needed a rest day from the Airdyne though.

Mornings are especially rough getting out of bed and then for quite some time after. I couldn’t even get a pair of socks on this morning, but when I went to put them on this afternoon I didn’t have a problem.

I’ve been sitting on an exercise ball from time to time yesterday and today, as suggested by my chiro. It’s the same idea as the wobble chairs they have in the waiting room at their office. It does feel much better for me to keep moving around, but my legs get sore after a while even though I have the ball on a couch cushion to higher it.

Super bummed I have to skip out on 17.5 but there is just no way possible I could do it since I still cannot air squat and I don’t want to regress and extend this discomfort longer. Went out to the garage this afternoon for a workout.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×160
  • 5×180
  • 5x5x195

I was getting on and off the bench much smoother today and moving around the garage much better. Good sign because I wasn’t feeling much improvement throughout the day. Weight felt a little heavy. Keeping rest at 2-3 minutes between sets.

Accessory – 3 Sets

  • 15 Banded Tricep Press-downs (blue)


4 Sets

  • 3:00 Airdyne
  • 1:30 Rest

My goal was to hold 85+ RPMs. After the 1st round I didn’t think it was going to be sustainable. After nearly the same calories in round 2, I got the confidence to gut through and suffer. Then I got more confidence and pushed harder. Funny how the mind works some days. My calories were 117 – 115 – 119 – 120. My legs were wobbly for quite a while after.

I did another 5 minutes to cool down and went 1.38 miles.

3 Position Clean Work

In at 10am with Kevin for some light work.


  • Shoulder Stretches
  • PVC Pass-thrus
  • 2:00 Air Dyne


3 Position Halting Clean Deadlifts

  • 45# to warm-up
  • 3 x 3 @ 75#
  • 2 x 3 @ 105#
  • 2 x 3 @ 135#
  • 3 @ 155#

Working hard to try and fix my positioning. Feels a little awkward at first and I could really feel the tightness in my back throughout the series. Kevin gave me a good cue for getting shoulders, back, and knees in a good power position. From the knee, I focus on bringing the shoulders back to neutral and the knees and hips naturally move into the correct position to offset my center of gravity. It’s not glamorous or exciting work, but it should pay off big time. Here are some videos…


Tricep Band Press-downs

  • 5 x 10 (Green band)

Front Squats

Focused on speed, explode up!

  • 5 @ 45#
  • 5 @ 95#
  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 185#
  • 5 @ 215#