5/27/20

Went for a bike ride on the Perkiomen Trail today.

15.2 miles in 1:21:05.

This was a lot of fun with some nice scenery.

5/26/20

Lunchtime training session out back in the sunshine today. Absolutely beautiful with Zeus helping.

• Snatches with 24 kg EMOM - 3 rounds of:

  • 3+3

  • 7+7

  • 5+5

  • Rest three minutes

• Press - 28 x 3 x (2, 3, 5)

• DBL Cleans - 28s x 5 x 5

• DBL Rack Carries - 28s x 5 trips

Awesome session. The 28s worked me over pretty good. I could tell I did a lot of activity this past weekend.

5/24/20

Went for a nice bike ride on the Schuylkill River Trail this morning…20.71 miles in 1:49:19. Just building that base.

5/23/20

Training in the basement:

• Squats - 320 x 3, 2, 2

• DL - 370 x 2 - felt like complete shit

I need to back off the barbell training if I really want to push the kettlebells and bicycle. I’ll figure it out.

5/22/20

Warm and humid during my lunch break today. Just the way I like it. It was one of those days where I felt like I could just keep doing stuff for hours.

• Snatches with 24 kg EMOM - 3 rounds of:

  • 3+3

  • 7+7

  • 5+5

  • Rest three minutes

• Grad workout (2 cleans, 1 press, 3 front squats) - DBL 24s - 10 sets EMOM - This worked me.

• Lat Pulldowns - 70 x 15, 90 x 4 x 15

• Carries - waiter carries superset with grenade ball carries - all done with 24 kg - 3 trips of each

Fuck yeah, Motherfucker!

5/21/20

This morning taught me that I am not in good rower condition. I’ve been seeing Shawn Baker’s Instagram videos and getting inspired to row.

I did five rounds of 1000m/5 min rest

1. 3:29.9 - 1:44.9/500m

2. 3:39.8 - 1:49.9/500m

3. 3:49.5 - 1:54.7/500m

4. 3:49.9 - 1:54.9/500m

5. 3:49.4 - 1:54.7/500m

I came out of the gates way too aggressively on the first two rounds and it almost wrecked me. This was a good workout though. I definitely need more time on the rower.

5/20/20

• One-Handed Swings done EMOM with 36 kg - Four rounds of:

  • 3+3

  • 7+7

  • 5+5

  • Rest three minutes

• KB Press - 32 kg x 3 x (1, 2, 3) - Super happy with this. I’ve never pressed the 32 for more than a double before today.

• Weighted Chins - 20 lbs x 6 x 3 (various grips)

• Carries - rack and suitcase with 32 kg - six total trips

Really fun workout.

5/18/20

Really fun training session at lunch today.

• Snatches with 24 kg EMOM - 2 rounds of:

  • 3+3

  • 7+7

  • 5+5

  • Rest three minutes

• Swiss Bar Bench - 195 x 3 x 5 - This bar continues to feel great on my shoulders.

• Swiss Bar Rows - 5 x 12 with 95, 105, 110, 110, 110 (or something like that) - I like this bar for rows because it puts me in a position where it is very hard to cheat.

• KB Curls - 12s x 3 x 10

This left me feeling strong and refreshed. Time to eat and rest up until Wednesday.

5/17/20

Went for a bike ride on the Schuylkill River Trail this morning…15.6 miles in 1:15:43. I consider this “city mountain biking” since I’m on a mountain bike but the trail cuts through cities and is paved in a lot of spots.

This was a good butt-kicking. I’m excited to build my base on the bike as the summer goes on. Perfect temperatures this morning too.

5/16/20

Wanted to squat, deadlift, and do something else fun for training today. This was a blast.

• Squats - 315 x 1 x 5 - Tougher than 310 last week but I also didn’t eat or rest nearly as much this past week. Still solid though.

• Deadlift - 365 x 1 x 5 - Not too bad.

• 100-lb med ball over the shoulder - 2 x 10

5/15/20

Walked three miles with an 18 kg weight vest this morning. I haven’t done this in a while but I’ll be sure to add it in more regularly. Beautiful morning.

5/14/20

Trained some kettlebells out in the warm weather today.

• One-Handed Swings done EMOM with 36 kg - Four rounds of:

  • 3+3

  • 7+7

  • 5+5

  • Rest three minutes

• KB Press - 28 kg x 2 x (2, 3, 5) superset with

• Chins - BW x 2 x (2, 3, 5)

Short, sweet, and fun. My swings felt much stronger today than on Monday. Monday was kind of a wake-up call that I hadn’t done swings in a long time.

5/13/20

Rode the Assault bike for the first time in quite a while. It’s obvious I haven’t been doing any steady state cardio, but I still had fun and felt great.

• 10 miles in 28:16

I’ll get a lot of walking in the rest of the day as well.

5/12/20

I tried to walk Zeus during my lunch break but his hips were hurting so I ended up playing with the Quad mace instead. It’s obvious that it’s been a while as this worked me over.

Warmed up with 10 and 10 360s with a rest in between.

8 EMOM running clock:

• 10 360s

• 10 360s

• 20 10-2s

• 20 10-2s

• 10 360s

• 10 360s

• 15 10-2s

• 15 10-2s

130 reps total. I’m certain my triceps will be smoked tomorrow. I’m looking forward to incorporating this more throughout the summer.

5/11/20

I started a Swing/Snatch program today. I’m going to work through this and add in lifting. Should be fun.

• One-Handed Swings done EMOM with 36 kg - Three rounds of:

  • 3+3

  • 7+7

  • 5+5

  • Rest three minutes

• Swiss Bench - 190 x 3 x 5

• DB Rows - 50 x 12, 70 x 3 x 10

Great session. Everything felt solid and I’m happy to be back swinging again.

5/10/20

After a week of rest and some chaos at the house with an ongoing remodeling project, I was happy to get back to training today. I was warming up for squats when it became very obvious that the washer had not been reconnected correctly by the contractors. Water started pouring into the basement via the light fixtures and Cali and I had to scramble to get buckets. I went to Home Depot to rent some carpet blower fans and starting warming up for squats again when I got back.

• Squats - 310 x 3 x 5 - I was super happy with how these felt. The fifth rep of each set was heavy, but still solid. This is a lifetime PR and there is more left in the tank. After only completing one set last week due to the issue with my side, I felt like there was unfinished business.

• Farmer Carries - 36 kg KBs x 5 trips - Honestly, these felt kind of pointless after the squats. I also had a long rest in between sets four and five because I ended up talking to a neighbor.

5/8/20

I took a few days off after straining my side last Sunday. I was warming up some barbell squats today when I heard water dripping into the furnace room. Turns out the dishwasher drain hose had gotten disconnected and was spewing water everywhere. The contractors hustled back over and got everything squared away. I took that as a sign to stop what I was doing so I did some easier kettlebell work instead. It was short, sweet, and fun.

Everything was done EMOM:

• DBL FS - 24s x 5 x 5 -felt like nothing

• Press - 24 x 9 x 3/3

• 2HS - 32 x 10 x 10

Definitely different than how I’ve been training. I’m looking forward to adding kettlebells back into the mix, but I missed the feeling of heavy weight on my back. I’ll get it on Sunday.

5/3/20

Heavy training day today (did not go as planned):

• Squats - 310 x 1 x 5 - On the first rep of this set, I got a terrible pain in my side, almost like a severe muscle cramp. I finished the set but the pain got worse with each rep. I shut the squats down there. I’m trying to be smart even though I wanted to keep pushing. The weight did not feel heavy, so that’s good.

• Swiss Bench - 185 x 3 x 5 - These feel great, especially on my shoulder.

• Two-handed KB swings - 24 kg x 10 x 10 EMOM - These were easy. Deadlifting was out of the question with the pain in my side.

Kind of a bummer of a workout but oh well. There are greater tragedies in the world.

5/1/20

Medium training day today:

• Squats - 275 x 3 x 5

• Swiss Bench (middle handles) - 165 x 3 x 5

• Power Clean - 79 kg x 15 x 1 every 1:20

Very solid session. Everything felt strong and I had zero shoulder pain. I’m very excited about that.

4/29/20

Light training day:

• Squats - 245 x 3 x 5 - easy

• Press - 127.5 x 3 x 5 - felt way better than last week

• Chins - BW x 12 x 3 every 1:15 - no sweat

Everything felt good today. I’m really pleased with how my shoulders have been feeling after switching to the Swiss bar for bench. I think perhaps the straight bar was bugging way more than I realized.