All five reps of deadlifts were completed before the five reps of squats (because I hate the transition between them). Even at 135, this combo knocked me out; I really struggled to get my heart rate and breathing under control between sets.
KB C+P
3 x 1, 2, 3, 4, x 50 (each side)
3 x 1, 2, 3, 1 x 50 (each side)
KB Front Squat
4 x 2 x 80 (each side)
total time: 43 min.
Short and to the point. I decided to treat the offset chins and KB front squats as unilateral movements (like the KB presses). It makes post hoc accounting a little messier, but it makes things a bit smoother in the moment.
Short sleep last night, but I wanted to get this in today. There was an attempt to push press the 80. I think that, with more conviction, I might have locked it out on the right side.
22 reps of the clean and press were performed earlier in the day. So, with the 31 performed here, I’m still on track with the “n reps for the nth day of the year” thing. I’ve had thoughts of stopping it after 60 and either resetting a bit or trying the scheme with a different movement. On the other hand, I would really like to push it as far as I can…
mica5h–Thanks for the encouragement. To be clear, I’m breaking that work into manageable chunks: most of it is done in that ladder format (e.g., 1 rep right, 1 rep left … 4 reps right, 4 reps left = 10 reps on each side). But yeah, now that I’m up into the 50s per day, it’s plenty of work for an off day. (More on this below).
Monday, 2/25/19
Standard Warmup
Chins
4 x 5 x bwt. (202)
KB C+P
4 x 1, 2, 3, 1 x 50 (each side)
KB Front Squat
4 x 2 x 80 (each side)
KB C+P
4 x 1, 2, 3, 1 x 50 (each side)
total time: 45 min.
Again, this doesn’t look like much on paper, but I’m gassed. Also, I’ve made a decision on the daily work. I’ll end the kb clean and presses at 60 reps (Friday). On Saturday, I’ll start over at 1 with pushups and band pull-aparts. I’m happy with the progress I’ve made with the kb pressing, and I’m still having fun with the movement. But doing 50+ reps everyday has become a bit onerous, and I want to end it before I hurt myself. Also, I’ll be traveling at the end of next month, and I want to switch to something I can do with less equipment (the band will fly easier than the 50 lb. kb). In the future, I’ll consider returning to this, maybe restarting the 60 day sequence at a higher number (11 or 31 or something).
I’ve been sick all week. It was just a cold, and I probably could have worked through it. But I didn’t want to, so I didn’t try. I started pushups and BPAs (at 1 on Saturday) as planned but did little else (even less walking than usual). Luckily, my appetite was suppressed along with my activity level, so I didn’t puff up too much. All in all, I didn’t advance my fitness goals, but I don’t think I backslid, either. Could be worse.
Looks like I’m rounding out a cycle, at least with my Friday workouts. I never really got going with the Monday workouts (in the gym), and Wednesdays have been hit-and-miss and relatively disorganized. I’ll probably play around, test some things, etc. early this week and next. Next Friday, I’ll finish this cycle with ten rounds of this workout. I’ll be too busy the next two weekends after that to do any workouts. So things will be a bit scattered this month. C’est la vie.
Chin up
1, 2, 3, 4 x bwt. (204.5(!) big lunch? water retention? idk)
KB C+P
1, 2, 3, 4 x 50 (each side)
Chin up
3 x 3 x bwt.
KB C+Push Press
3 x 1 x 80 (each side)
Claw Hang
2 x 15 sec.
Push up
2 x 15
Goblet Squat
2 x 10 x 50
total time: 40 min.
Push press with the 80 lb. kb! The left-handed reps were shaky, and there was a bit of a pressout on each rep. Still, this was something I hoped to hit by May, so I’m happy.
Pull up
2, 3, 5, 2, 3, 5 x bwt. (205.5) (wide oh, neutral, shoulder-width uh)
KB Press
2, 3, 5, 2, 3, 5 x 50 (each side)
KB Goblet Squat
2, 3, 5, 2, 3, 5 x 80
KB C+Push Press
3 x 1 x 80 (each side)
Hollow Body Hold
2 x 15 sec.
KB Swing
2 x 10 x 80
total time: 40 min.
I’m still not sure what to make of the extra heavy body weight. These last couple workouts were done after lunch (rather than before, when I usually do at-home workouts), so maybe that accounts for it? In any case, the sets of 5 chin ups technically tie my PR (sad as that is). So do the push press singles, I guess.
I liked the holds and swings at the end for front and back core work, but that pairing was too much for my grip. In the future, I think either pushups and swings or holds and goodmornings would be better.
One-handed chins and kb push presses were done as a pairing (I usually do this for pressing and pulling); the other chins, cleans, push ups, and BPAs were done as a circuit.
Pull up Holds (wide, oh)
3 x 5, 5, 5 sec. x bwt. (207.5) (top, middle, bottom positions)
KB Push Press + Hold
3 x 5 sec. (top position)
HLR Hold
3 x 5 sec.
Goblet Squat
3 x 10 x 80
Standing Calf Raise
11, 11, 10 x bwt.
total time: 40 min.
For the pull up holds, I pulled myself up to the top of a rep, held there for 5, lowered to about 90 degrees at elbows and held for 5, then lowered to a relaxed hang for 5; that was one set. With the kb, I cleaned and push pressed to lockout then unlocked the elbow and held for 5; I tried on the first set to hold again at a lower position, but the weight was too heavy for me to handle there.
KB Push Press + KB Press
5 x (1/5) x 80/50 (each side)
KB Swing
3 x 11 x 80
Standing Calf Raise
12, 11, 11 x bwt.
total time: 40 min.
I try not to train on consecutive days, but I had to go yesterday to accommodate my schedule the rest of the week. I’ll go again tomorrow (Thursday), then start next week on Sunday or Monday.