weird, wet day.
Kiddo was wide awake at 1am, 3am, 5am, and 7am… so… kindof groggy and running behind this am. Moved a little slower through the workout but not that slow.
DL - 45x5, 135x5, 185x5, 225x5, 275x5, 315x1, 350x1, 275x5x2 - everything before the 350 single moved and felt pretty crappy. that said, 350 moved really well, and the two back off sets were fine and dandy. Havent been 350+ for 7 months.
Feet Up Bench 140x8x5
another bad night with the toddler’s sleep. DOMS and a touch of whatever virus my kid is a vector for.
no w/u, just hop on.
30 min, 6755m, RPE 8 - this was rougher than I was aiming for. partly the sleep, and partly I don’t think I’ve done a 30 minute (or longer) effort in about a month, and it showed. glad today that I just went and did it, and that I didn’t quit (though had to resort to paddle pressure a couple of times).
My dumb ass didn’t realize that I had the car keys (and thus could go train) this morning.
in lieu: 16 minutes of 20 seconds work, 40 seconds rest calisthenics. Just get the blood going and better to do a little of something than a lot of nothing.
Super meh
High Bar Back Squat 45x4x3, 135x4, 185x4, add belt 225x4 good, 260x1 moved fine, 235x4x3 - very meh.
DB OH Press 60 reps each side, 7 minutes (35s)
DB row 76 reps each side 7 minutes (55s)
38 minutes start to finish because running late, one squat rack, and just wanting to be done.
5 min row erg w/u
10x:30/:30 on erg
5 min row c/d
7 min abs
eh. Here’s where that lack of total training duration this month is exacting its toll: on 12/8 last year (8 weeks ago) I very nearly averaged 140m for 20 rounds of 30 seconds work and 30 seconds rest. Today I made sure that each of these were 140 or greater, but this was as tough as that with half the volume. So, eh.
DL 45x4, 135x4, 185x4, 225x4, 275x4, 315x1, 355x1, 285x4x4
1 count BP 45x4, 95x4, 135x4, 155x4, 175x4, 195x1, 205x1, 170x4x4
solid.
finally a row session that felt good.
3 rounds of 2000m at 2k split + 20 seconds then 500m at 2k + 16, done continuously. 33:04 total time, 2:12 average, 19 s/m average.
followed this with 25 reps x 6 different low intensity med ball throwing variations
HBBS 45x4x3, 95x4, 135x4, 165x4, 185x4, 205x4, add belt 225x4, 245x1, 265x1, 235x4x4, on the 3 minute
Press 1.0 with belt 105x6x5 sets on the 3 minute
Chinups 6 minutes AMRAP (8,5,4,4,4,4, done EMOM).
47 minutes tip to tail and better than how I thought it would go walking in to the gym.
5 min w/u
10x :30 work/1:30 rest; goal was 150m in each. First 5 were there, but then missed the sixth one. Still finished 1486m total. Compared to last time, this was much steadier start to finish with lower stroke rates in each piece.
5 min c/d
1 - bad DOMS yesterday. 2 - kiddo was up up at 425, back down at 515, woke up late at 715 and I was subsequently in a rush at the gym before work.
DL 45x4, 135x4, 185x4, 225x4, 275x4, 315x4, 340x1, 365x1, 295x4x2
TnG BP 135x15+5+4+3
5 min w/u
25 min row 5741 m 19 s/m avg.
1ct pause bench 45x4x2, 95x4, 135x4, 165x4, 185x4, 200x1, 210x1 but would’ve been redlighted because my butt came off the bench, 185x4x2
2ct pause leg press 3x45# plates/side 12+4+4+4+3+3
Original plan was 2ct pause squats, but dude was curling 75 pounds on 5 minutes rest in the rack.
lat pull down 15+5+5+5+5+5
triceps push down 12x3
abs 25x5
eh, I got in my plan almost as planned this week!
Chest cold got worse over the weekend. Laid up yesterday and kiddo split his lip, requiring stitches.
today: 5 min w/u
10x1:00/1:00 goal was 270m per work period; got that for the first 7 before wheels fell off in the 8th. 9th and tenth made partial redemption and finished with 2675 cumulative meters.
5min c/d
still feeling the chest cold and kiddo woke up at 410,425, 515, 545, and 630 this morning 
all told, still good.
HBBS 45x4x2, 95x4, 135x4, 185x4, add belt 225x4, 275x1@7.5-8, 225x4x2
Press 1.0 w/ belt 110x5x5
lat pull down 6 min amrap 120 x 86 reps (12-12-10-10-10-8-8-8-8)
another crappy night’s sleep + cold continues
35 min row, 7932m 2:12.3 avg split 16 spm average, negative splits for the first 30 minutes - great workout today. I last did this exact workout on 11/14/18, and set a PR of 8042m/2:10.5/18spm. so, like, almost as fast, just a little bit more efficient per stroke.
passed 600km lifetime on the Erg, so that’s cool.
DL 45x4,135x4, 185x4, 225x4, 275x4, 315x4, 365x1@9.5 - kicked the bar way out front, 315x4
1ct BP 45x4, 95x4, 135x4, 165x4, 185x4, 205x1, 175x4x2
cold and poor sleep finally caught up with me. Finishing this block next week, then pivoting to more hypertrophy ish work.
It’s cold and I’m tired.
Gym was crowded but bench was open
2ct pause Bench 45x8, 95x8, 135x8, 155x8x4
Seated DB Press 30s x 12 x 3
Lat Pull down 140 x 12 x 3
DB Curl 12x3
Triceps Push down 12 x 3
Abs 25x8
blergh.
Snow day and wife has class. Living room lower body.
EMOM:
Min 0-1-2: 6 jump squats
Min 3-4-5: 10 lunges each leg
Min 6-7-8: 6 Single Leg RDLs each leg
Min 9-10-11: 8 side lunges each side
Min 12-14-16: 12 single leg hip extensions, left leg
Min 13-15-17: 12 single leg hip extensions, right leg
Min 18-19-20-21: 25 squats
Min 22-23-24-25: 25 glute brdiges
Travel day yesterday. Then wife had food poisoning at 225, kiddo up at 445, back down, up again at 645.
At output performance in STL:
trap bar dl 20kg x8, 60kgx8, 100x8, 120x4, 140x4, 120x4x2
football high incline press bar x8, 65 pounds x8, 95 pounds x8x3
ss yoke bar 65 pounds x6, 155x6x3
lever row 20kg plate x10x2 each side
ski erg part A: 10x:30/:30 avg 2:00/500m split
rest 5 min
ski erg part B: 10 minutes steady. 2144m/2:19.9 avg split.
Fun but weird to play play with all this stuff. Nice change of pace this week.
Hopefully ill I’ll get back here tomorrow for arms, abs, and more ski erg.
Super funky from travel and family. Lost a lot of training motivation and travel to Mexico in about a week. Odd time for training and just reminding myself that some training > nothing.
3 rounds
5 goblet squats
5 RDL
5 Press left and right
5 Pull ups
16kg bell
then 10 rounds :30 work/1:30 rest 1422m total, all > 140m.
weight down to 181, and this is going to sound ridiculous but I swear I’m sleeping better and getting up is easier.