My outer pecs are sore, probably from the 100 diamond push-ups I did on Sunday. Out in the garage by 4pm with Kevin.
This turned out to be a lot of sets when adding the extra doubles or singles after the working sets. In the last cycle I did 240-245-240 for my working sets. Today sets another new 4RM, beating the 250# I set a few weeks ago. If I had gotten 2×275 that would have matched my 2RM, but I didn’t even attempt the second rep. The doubles with 265 and 270 are better than the 260 I was able to get in the final week of last cycle. Curious to see what I can get for 4×2 next week.
- 15 Banded Tricep Press-downs (Fat Gripz)
- 10 Pendlay Rows (115#)
After standing up for the first set of pull-downs, I kneeled for the rest and they were still pretty easy. The rows felt easy as well.
My legs are fucking sore! Out in the garage during lunch.
Year of the Engine – Rocket Race
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
- 1×260 (fail 2nd)
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
- 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.
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
Did 844 cals and 11.04 miles (17,767m). I was glad the pedaling didn’t bother my leg.
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…
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.
- 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.
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.
Close Grip Bench Press
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.
- 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.
- 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.
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.
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)
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.
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
Focused on speed, explode up!
- 5 @ 45#
- 5 @ 95#
- 5 @ 135#
- 5 @ 165#
- 5 @ 185#
- 5 @ 215#