I’ve been kinda busy lately and haven’t had much time to update this blog of mine. I’m very sorry and will try to be better about it this week. In general, things are going very well. I’m feeling healthy and strong.
Last Monday 9 November
- Mobility Circuit
- 10x High Knee Walk
- 10x Butt Kick Walk
- 10x Overhead Lunge
- 10x Walking Spider-Man
- 10x Quadruped Rotation-Extension
- 10x Scapular Wall Slides
- 10x Scapular Push Ups
- Cleans (Warm Up)
- 2x Cleans @ 95#
- 2x Cleans @ 115#
- 2x Cleans @ 135#
- 2x Cleans @ 155#
- 2x Cleans @ 165#
- Front Squat Warm Up
- 5x Front Squat @ 185#
- 3x Front Squat @ 205#
- 1x Front Squat @ 225#
- 3x Circuit #1
- 4x Front Squat @ 235#
- 5x (ea. leg) 1-leg Supine Bridge
- 10x No-Money Drill
- …plus
- 10x Front Squat @ 215#
- 3x Circuit #2
- 8x (ea. arm) DB Bench Press @ 60# DB
- AMAP Body Weight Row
- 16x
- 10x
- 8x
- 3x Circuit #3
- 8x (ea. leg) 1-leg RDL @ 2-50# DBs
- 8x (ea. side) Side Plank Wall Slides
- 5x MYBH Finisher
- 10x Swings @ 24kg KB
- 10x (5x ea. side) Renegade Row @ 2-16kg KBs
- 10x Ball Slams @ 12# Medicine Ball
- 10x Burpees
- 90 sec. Rest
Last Wednesday 11 November
I thought about going outside, but it was cold, Marathoner had some physical therapy on Wednesday morning and Favorite Drinkin’ Buddy’s wife had their son on Monday morning so he wasn’t coming out. Favorite Drinkin’ Buddy’s wife gave birth to their fourth child, a son - William (Billy). Mom and child are both healthy and dad’s getting at least some small amount of sleep. Welcome to the neighborhood, Billy.
Since it was cold and wet and I was going to be alone, I simply went to the Y and worked up to a 1RM Clean & Jerk.
- Power Snatch + OHS
- 10x (1x+3x) @ 45#
- 10x (1x+3x) @ 65#
- 10x (1x+3x) @ 85#
- Clean & Press
- 5x C&P @ 95#
- 3x C&P @ 115#
- 3x C&P @ 135#
- 1x C&P @ 155#
- Clean & Jerk
- 3×1 C&J @ 155#
- 2×1 C&J @ 165#
- 1x C&J @ 175#
- 1x C&J @ 180# !
- 1x C&J @ 185# !!
- 1x C&J @ 190# !!!
- 0x C&J @ 195#
- 5x CGHPS
- 10x CGHPS @ 95#
- 90 sec. Rest
Friday 13 November
- Mobility Circuit
- 10x High Knee Walk
- 10x Butt Kick Walk
- 10x Overhead Lunge
- 10x Walking Spider-Man
- 10x Quadruped Rotation-Extension
- 10x Scapular Wall Slides
- 10x Scapular Push Ups
- 2x Javorek Complex @ 95#
- 6x RDL
- 6x Bent Over Row
- 6x Front Squat
- 6x Press
- 6x Back Squat
- 6x (3x ea. leg) Reverse Lunge
- Sumo Deadlift Warm Up
- 5x @ 225#
- 3x @ 275#
- 1x @ 315#
- 3x Circuit #1
- 5x Sumo Deadlift @ 315#
- 6x Chin Ups @ BW
- …Plus
- 5x Sumo Deadlift @ 315#
- Bench Press Warm Up
- 5x Close-Grip Bench Press @ 135#
- 3x Close-Grip Bench Press @ 155#
- 1x Close-Grip Bench Press @ 185#
- 3x Circuit #2
- 5x Close-Grip Bench Press @ 205#
- 16x (8x ea. leg) Walking Lunge @ 2-55# DBs
- More Bench Press
- 5x Close-Grip Bench Press @ 205#
- 3x Circuit #3
- 10x Neutral Grip T-Bar Rows @ 90#
- 8x Barbell Roll Outs
- 6x MYBH Finisher
- 15 sec. on Airdyne
- 45 sec. Rest
Snap!
The prescribed Airdyne plan was 10x. As Marathoner stepped down hard on the pedal on the sixth round, that 87# of pain that is the Airdyne let out a loud SNAP! then a long, low whine. Marathoner’s body lurched forward as the resistance of the Airdyne was suddenly gone. The machine jumped with the torque and the wheel slowly ground to a stop.
Marahoner looked at me, puzzled, and hopped off. Everything looked alright from the outside. As we inspected more closely, I realized the belt had slipped from the axle on the pedals. The entire apparatus around the pedals is obstructed by two sheet metal protective covers. Being without Phillips head screwdriver, we called it a day. On my way out I told one of the fellas (Gil) that works there:
- CES
- Hey, Gil, we broke the Airdyne. I’m pretty sure the belt slipped off the back, near the pedals.
- Gil
- Oh. OK. Thanks.
- CES
- It looks like you’ll need a Phillips head screw driver to fix it, but I’m pretty sure the belt is still intact. Should be an easy fix.
- Gil
- ~writing this all down~
- Ok. That’s good. Thanks.
- CES
- Sorry about the trouble.
- Gil
- No problem.
- CES
- See you later, Gil.
- Gil
- Yeah. See you later.
- ~just as I’m getting to the door~
- OH! Chris
- CES
- yeah?
- Gil
- Uh…What’s an Airdyne?
- CES
- ~sigh~
- You know, downstairs, the bike with the handles that move.
- Gil
- ~puzzled…more writting~
- Oh…Uh…OK
This Morning
Marathoner has been having some upper back troubles lately. We was with me through the warm ups, did his first warm up front squat set and almost dropped the bar. His upper back went into some pretty sharp spasms, he just managed to get the bar back into the rack and called it a day. I was alone for the rest of the morning and may be for a while.
- Mobility Circuit
- 10x High Knee Walk
- 10x Butt Kick Walk
- 10x Overhead Lunge
- 10x Walking Spider-Man
- 10x Quadruped Rotation-Extension
- 10x Scapular Wall Slides
- 10x Scapular Push Ups
- Cleans (Warm Up)
- 2x Cleans @ 95#
- 2x Cleans @ 115#
- 2x Cleans @ 135#
- 2x Cleans @ 155#
- 2x Cleans @ 175#
- Front Squat Warm Up
- 5x Front Squat @ 185#
- 3x Front Squat @ 205#
- 1x Front Squat @ 225#
- 3x Circuit #1
- 4x Front Squat @ 235#
- 5x (ea. leg) 1-leg Supine Bridge
- 10x No-Money Drill
- …plus
- 10x Front Squat @ 215#
- 3x Circuit #2
- 8x (ea. arm) DB Bench Press @ 65# DB
- AMAP Body Weight Row
- 17x
- 11x
- 8x
- 3x Circuit #3
- 8x (ea. leg) 1-leg RDL @ 2-50# DBs
- 8x (ea. side) Side Plank Wall Slides
- 5x MYBH Finisher
- 10x Swings @ 24kg KB
- 10x (5x ea. side) Renegade Row @ 2-35# DBs
- 10x Ball Slams @ 12# Medicine Ball
- 10x Burpees
- 90 sec. Rest
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