Shitty sleep again on Monday. I think I finally said enough and got up after 4am. I did take a long 2+ hour nap during the day. It was a rest day from the gym, but I played 18 holes of night golf! After getting dinner it was nearly midnight when I went to bed. I took some melatonin, hoping it would help me sleep through the night.
On Tuesday I woke up way too early again, but didn’t look at the time and stayed in bed until some time after 7. Might have fallen back to sleep here and there. I had a nasty headache (#1 side effect of melatonin) pretty much all day. Tried to take an hour nap before lunch, which it didn’t really work. Decided to make it another rest day from the gym and not push my body. Even took a second nap around 5 because I was still feeling like shit with the headache.
Went to bed just after 10 last night. Woke up and not sure I really fell asleep again, but didn’t “get up” until almost 6:30. After breakfast and getting laundry started, I went to the fitness center around 10am.
5:00 Stationary Bike
Did 87 calories and 3.2 km.
- 10 Knee Raises (on dip stand)
- 10 Z-Presses (25# DBs)
- 20 V-ups (alt)
- 20 Lunges (25# DBs at sides)
Easy little circuit to get in work and raise my heart rate. Took me 11:45.
- 35s Handstand Hold (wall facing)
- 1:00 Rest
This was getting sketchy, especially since I came back to the apartment to do it. Was worried my hands would slip out on me because of the tile floor.
- 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.