It seems odd that you’re using the word sprint and 30 minutes in the same sentence. I guess if you’re junk goes numb then it’s time to stand up!
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With a bike, it’s incredible - the guys who do Tour de France average 25.9 mph over 2200 miles. If I take you on a 20 mile ride and we average 20, that’ll be booking it for 99% of people.
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I know and the descents are totally insane. I still shudder to think about the voigt crash in tdf 2009
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Incline Bench
205 2x6
LTH Crossovers
10 2x10
Superset Y raises and Lateral raises on the cable station, 6 on the stack for Y raises and 4 on the stack for lateral raises, 2x10
Cluster of 4x6 on skulls with 70 lbs
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Been following @MarkKO’s log pretty closely recently and that was the influence behind me sticking to 205 on incline. I had 210, I could have ground out a few with 225, but I want 2 crisp, strong sets with 8 with no serious grind before I move up.
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Back
Cable rows 15 on the stack 2x8
Lat pulldowns 16 on the stack 2x10
DB paused shrugs 75s 3x10
Front plate raises all the way overhead 45 3x8, 1x9 (last set AMRAP), clusters 30 sec rest
One arm cable preachers 3x10
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How come you’re not doing the rack pulls?
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Leg Press, 3 sec ecc
430 2x8
Single Leg curl, 3 second ecc
75 2x10
Leg Extension 200 1x10, 115 1x20
100 lunges
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I honestly don’t want to do any more ‘pick-it-up’ exercises. Picking stuff up never does anything but hurt me. My SI joints, my lower back, everything just goes wrong after a few weeks of deadlifting/rack pulls/even trap bar deads. There’s just virtually no benefit for me, especially with training for triathlons.
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Also, I don’t see rack pulls as being that great of a lat exercise, and without the cable rows - which I perform with a neutral spine and pulling to my hips, virtually all lats - there’s literally no lat exercises in the entire routine.
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Fair enough, I don’t do barbell squats for the same reason, is it why you’re doing leg press too? I did notice the lack of lat exercises. I think after a couple months I’ll either move to some other routine or at least swap an exercise.
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Yup! With squats, I do understand that I’m sacrificing a bit of work, since heavy squats will always be worse than heavy leg presses - that’s why I added the widow maker leg extensions, and I do calf work after the workouts too. But again - I’ve gone back to squatting so many times, and the same things happen - my hips, back, adductors all get strained, even with light weights. I could give a real run of trying to nail down my form, but between biking and running a lot, and the leg presses/extensions/curls/lunges and the fact that this program is literally “Bro yourself out and don’t worry too much about legs”, I feel like I’m covered, haha.
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Yeah I totally get that. Think the way I’m going to run it going forward is three push and pull workouts and two leg workouts per two weeks. And, if anyone calls me out on not training legs as much, my glutes and hams are getting smashed by the rack pulls.
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Somehow I forgot to do BB OHP last time!!! I have absolutely no idea how I missed that, but I’m headed in to do my second chest/shoulder day of the week and I was trying to think of what I did last time on OHP, and realized I couldn’t remember it because I didn’t fuckin do it, haha.
Oh well. Back to it.
Chest
Incline Bench
205 2x8
(135x28 couldn’t resist, I was feeling it)
Crossovers
10 on the stack 1x10, 1x8 drop to 5, 1x12
Cable Y Raises and Lateral Raises superset 2x10, the last Lateral raise set to complete failure
Smith OHP, 3 second eccentric, wider grip than normal
135 1x8
Lying DB ext
35s 4x6 cluster
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With 205x8, that puts my max somewhere around 260. My goal was just to do a 245 incline this year, but I think a 275 incline Bench is super achievable. If I can get 225x8, that’ll yield a theoretical max of 285, so 275 should be hard. Next week I go to 210 for 2x8. I know, I know, I’m getting ahead of myself, but I can already do around 225x5 and I feel like 2 plates and a quarter on incline Bench is getting into reasonable weight.
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Cable Rows
16 on the stack 2x8
Upperback pulldowns
17 on the stack x8
16 on the stack x9
Pause shrugs
185 3x10
Did one plate raise and my left shoulder, which is the one that is 99% but occasionally gives me a twinge of some serious pain around my bicep tendon and labrum, did just that. Felt like it’d pop out of the socket, which is what I’ve been worried about with plate raises that end all the way overhead. So I did my 4x8 clusters with fairly heavy Wendler rows.
Double cable curl 3x12 (9 on the stack)
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Strong incline work! Are you stronger flat or incline?
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The last time I did anterior delt raises (plate, dumbbells, cables, didn’t matter) I seriously impinged something in the front delt/biceps area and had to stop all upper body lifting for three months.
TL, DR, you were definitely smart to listen to your body. I don’t bother with front raises any more; the various presses exercise my front delts plenty.
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I’d imagine incline only because I don’t flat bench anymore. I think I’m just more used to the motion. My shoulders don’t like flat bench, and my chest gets nothing from it, it’s all triceps and shoulders for me. I like decline bench too, but always felt some shoulder impingement from it, and I recently (past 6 months) was able to do dips properly again. Oh, and it’s because of Paul’s advice. Which I have to keep giving credit to because I’ve made numerous petty comments about how he can be a dick, but the advice he’s given out has really helped me. Letting my scaps move naturally through the motion of the dip instead of pinning them back fixed my supraspinatus pain. Letting them move naturally throughout rows, along with a neutral back position and not arched, got me lat contractions that I’ve never felt before. Gotta give credit where it’s due - I got the info for free and it’s helped me a lot.
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