Last workout of Month 7 programming for Scrawny to Brawny. Here’s what went down:
5/3/2 w/ 30 seconds between sets:
1A. Deadlift – 235lbs (went down a bit because grip was sweaty and terrible)
1B. Split Squat – 40’s (knee actually felt fine surprisingly
2A. Floor Press – 50’s
2B. Double-arm cable row – 50 each side
3A. Face pull – 30 lb.
3B. Band pull-apart – yellow band
3C. Hanging alternating knee raise – 20 seconds
No workout today. I did get quite a bit of walking in. Also, did this Mobility WOD for hip flexibility.
Finishing up my last week of Month 7 programming from Scrawny to Brawny. I was a bit pressed for time today so I opted for the condensed version of the workout rather than the full version.
5/3/2 with 30 seconds rest between sets:
1A. Bench Press – 190 lb. for the first set then 185 lb. for the next two
1B. Pull-up – 20 lb.
2A. Band-resisted push-up with yellow band
2B. Kneeling single-arm row – 70 lb.
That was it! Quick and (relatively) painless.
No workout today, but I did get in a mobility WOD. This one featured some internal rotation work and four minutes spent at the bottom of a squat.
4 x 5/3/2 with 30 seconds rest between sets and 90 seconds between rounds
1. Barbell RDL – 245 lb.
2. Barbell Push Press – 105 lb.
4 sets of 8 reps
B1. Seated Cable Row – 120 lb.
B2. Landmine Single Leg RDL – 45 lb.
3 sets of 20 seconds
C1. Hanging Unilateral March
C2. Ab Wheel Iso
3 sets of 10 reps
D1. Brady Band Circuit – Green band
5 mile hike up to Lost Lake with Charlotte and the dogs. Took 2:45:00 as there was ice and snow the entire way, which we didn’t exactly plan for.
4 sets of 5/3/2 – resting 30 seconds between sets and alternating exercises
A1. Deadlift – 245lbs
A2. Barbell Split Squat – 45 lb dumbbells
B1. Dumbbell Floor Press – 55 lb dumbbells (hard as shit to get up while laying down)
B2. Seated Row – 120 lb.
C1. Banded Pull-aparts – Green band
C2. Face Pull – 20 lbs
I’ll be honest – this one kicked my ass. By the fourth round of the opening duo, I was sweating pretty badly. My palms were making it difficult to hold onto the bar during the 3-rep and 2-rep sets. However, I made it through. Knee didn’t feel too bad during the split squats.
4 sets of 5/3/2 with 30 seconds between sets alternating exercises
A1. Barbell Bench Press – 185 (for the last set, I only managed 5/2/1)
A2. Pullup – 25 lbs weighted (Only managed 5/3/1 for the last set)
B1. Band-Resisted Pushup (Used a light yellow band)
B2. Half-Kneeling Cable Row – 100lbs (used both arms at once)
C1. 3×10 – Side Bridge Wall Slide
C2. 3x20sec – Waiter’s Walk – 15 lbs (my overhead stability on my left side is terrible)
Felt pretty sore today, particularly in my hamstrings after the single leg deadlift and sumo deadlift combo. So, today’s workout was an hour-long walk with the dogs and Charlotte at the park.
Mobility WOD: Four minutes on each side of this dreadful psoas stretch. I spent the additional two minutes (10 minute total session) in a deep squat.
Holy cow did I feel crappy today after 10+ days out of the gym. I wasn’t entirely inactive throughout that period as we spent several days hiking 9+ miles/day in Bryce Canyon National Park and Zion National Park, but I definitely didn’t have a consistent movement practice. Compound that with the fact that I was sleeping on a tent for part of the week and sharing a bed for the other part and that leads to one shitty day of movement.
My knee was acting up again today, likely due to the fact that I went running a few days in Key West and neglected to stretch or foam roll at all. Regardless, here’s what went down in the gym today:
4 sets of 5/3/2 (Rest was 30, 30, 90)
Push Press @ 95lbs
I’m continually impressed with how shitty I am overhead
Sumo Deadlift @ 255lbs
This actually felt pretty light, but my movement felt stiff and choppy so I kept it relatively light.
A) Seated Row 4×8 @ 120lbs
B) Single-leg landmine deadlift 4×8 @ 45lbs (in addition to bar)
A) Static roll-out holds 3x20s
B) Hanging alternating knee raises 3x20s
C) Banded no-monkeys 3×10
A week out of the gym literally killed me. I’m going to be feeling this tomorrow.