Quicker this time

I was in a bit more of a hurry this morning and ended up spending only 55 minutes on my workout.  I should be in a hurry all the time!

I'm looking forward to the 1-rep max attempt.  We'll see what I get out of that.

Show and Go, Phase 2, Week 3
0:55
Foam rolling and mobility work
Speed Bench - 6x3@60# (60% load)
Head supported row, pronated grip - 4x6@37.5#ea
DB Push Press - 3x6@25#ea
T-push-ups - 3x6 (hands on bar, not elevated)
Seated cable row - neutral grip - 3x10@95#
Ab wheel iso holds - 2x1@12s, 1x1@10s
Cable external rotation at 90deg - 2x5#

Interval workout

Yikes this was tough.  Today was a day to choose a non-lifting workout.
I warmed up with the foam rolling and warm-up from Show and Go Phase 2.  Then I used an interval from "31 Interval Workouts", which I recently purchased.

It was tough.  The first round, I did the push-ups on the floor and on the Oly bar at the lowest setting.  For the second round, I did them on the bar at a higher position. I was looking forward to the plank each time because those were the easiest of the bunch!

2-times through, 60s between rounds
20x BW squats
20x push-ups
15x inverted rows
60s plank
15x per side BSS
30s running in place

Bring on week 4!

Next week this day of the week has overhead squats.  I've never done them before, but I'm excited to try them. I'm sure I'll have to go very light.  I don't even know if the bar is light enough!  I guess I'll start with a broom.

Today's workout went well.  The skin on one of my hands is split between the pads of my index finger and middle finger.  This wasn't too bad, but it did make itself known. The snatch grip on the rack pulls didn't make it any happier, but I got through them.  The landmines are still interesting, but feel productive.

Show and Go, Phase 2, Week 3
1:07
Foam rolling and mobility work
Front box squats - (65% load) 8x2@65#
Prone Row to External Rotation - 3x
Feet-Elevated Scap Push-ups - 3x
Snatch grip rack pulls - 1x6@160#, 1x6@165#, 1x6@170#
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@30#ea
Landmines - 1x5@65#,2x5@67.5#
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2

Another one down!

Not a whole lot to say today.  It was a great workout.  I'm pretty tentative about increasing the incline BPs, since I can't do them as safely without a spotter compared to regular BPs. Even though weights didn't go up much today, I did improve form.  That counts, too!

Show and Go, Phase 2, Week 3
1:20
Foam rolling and mobility work
Low incline barbell press - (warm-up 5@45#, 3@65#) 2x1@85#, 3x3@75#
Wall hip flexor mobs -3x8/side
Neutral grip DB bench press -3x8@35#ea
Towel eccentric pull-ups - 3x6
Standing 1-arm cable rows - 4x10/side@35#
1-leg feet-elevated push-ups - 3x5 (arms on bar, foot up 4")
Supine no money w/band - 2x4@10s
Quadruped chin tucks - 2x

200 Pound Sumo Deadlift!!!!

What a way to start the week!  A 200lb deadlift!  It went well.  In fact, I think I had a few more pounds in me.  I needed to finish the workout some time, though, so I left the rest for another day.

This was a long workout.  About 1:20.  Part of that was because it had an extra set for some of the exercises.  Of course, when deadlifting it takes me a while to set up and build up courage.


Show and Go, Phase 2, Week 3
Foam rolling and mobility work
Sumo deadlifts - (warm-up 3@135#, 1@175#, 1@185#) 1x1@195#, 1x1@200# (PR!!), 2x3@185#, 1x3@190#
Knee-break ankle mobs - 3x8
Barbell reverse lunge - front squat grip - 5x6@80#
Yoga plex - 4x4/side
1-leg DB RDL - 3x8/side@35#ea
Split-stance cable lift - 3x8@25#
Wall lat stretch with stabilization - 2x
1-arm doorway pec stretch -  2x


Here is what 200 pounds looks like!  (Yes, I could have used the 25# plates, but I was moving up from below 185#.)