Accessory
For Time:
15 Squats, 115 lb
20 Air Squats
15 Decline Bench, 115 lb
20 Push-ups
15 Rows, 115 lb
20 Ring Rows
15 Unanchored Sit-ups
20 V-ups
Stats: 7:49, 93 Cals, 136 BPM
Conditioning: Intervals/Sprints
3 Rounds:
5 DB Power Cleans. After the final rep, hold the DB’s overhead and walk 50’.
~400-M Jog
Stats: 9:27, 121 Cals, 138 BPM
Comments: Not much of a caloric deficit yesterday but Saturday was a landslide… Didn’t weigh in this morning but I’m sure I’m looking hefty.
Session: Skipped LISS warmup as my foot was hurting a lot yesterday. More fun mixing it up on strength. Basically, a slower than normal descent on squats. Still did them to a box to ensure proper depth. Kept it pretty light. Decline Bench felt good. Rigged it up by shimming 2x4s and 4x4s under my flat bench. Accessory was a really good, sort of burn out arrangement. That was a cool twist on conditioning too with the DB overhead carries. The last one was really hard.
Good to hear the AC magically sorted itself out. Funny how that can happen when you call them out on their BS.
Nice job on the workout today. The bench looked good to me today on the message you sent. Family day at the beach also looked like it was a winner! I wish I was as lean as you are! Looking fit man.
Well, after what I thought was a great kickoff to the week, I started feeling really tired later this morning. I went down to Myrtle Beach and back and by the way back I was feeling like ass. I had chills and body aches. I was supposed to go to the podiatrist at 3:00PM and stopped at home to take my temperature. It was 101 so I had to cancel and couldn’t get another appointment for over a month… Laid down for a few hours and the fever is now about 102.5. So far, I am testing negative for Covid so maybe its the flu or some other virus. We were going to go to the mountains on Wednesday (since Covid wrecked that trip a month ago) and looks like we are calling that off again… Really bummed about that as that was probably the last chance before school starts… I feel a slight cough starting but so far no runny nose. Hoping for no Covid and a quick recovery as I am out of sick time.
Thanks Shane. Down to a low grade fever now and am feeling better in general. Covid test today was also negative. Maybe it was something else going around?
Conditioning: Metcon – Wrightsville Beach Park
Complete 3 Rounds of the Following for Time:
6 Pull-ups
8 Dips
10 Knees to Elbows
12 Walking Lunges
6 Pull-ups
8 Dips
10 Knees to Elbows
12 Walking Lunges
Run 1 Lap around the Field (~0.40 Mile)
-At the concrete pad, complete 20 Push-ups
-At the bleachers, complete 20 Step-ups (~30")
Stats: 29:38, 430 Cals, 159 BPM
Comments: Was feeling pretty good this morning so I decided to do a metcon at lunch. The temp was not too hot, which was nice. Still, I may have been a little ahead of myself as I was definitely struggling by about the 20-minute mark and was having trouble keeping count on the last set of bleacher step-ups. Oh well, sometimes you don’t know until you try… I felt pretty good this morning, so it was worth a shot. For the heck of it, I pulled up a satellite image in Blue Beam and estimated the distance of the lap around the field. It is right at about 0.40 miles. I also labeled the Pull-up/Dip station, Concrete Pad and Bleacher that I referenced.
Good workout Trent. I’m glad to hear you were feeling a bit better this morning. Definitely better to get out there and give it a go. That looks like you’ve got a nice looking park there!
Good to hear you are feeling better Trent. Those 3 areas are spaced out pretty good. That looks like it would of been a good workout. Outdoor training ftw!
Thanks Gents! It feels good to go outside and get some Metcon work in here and there. When I arrived there was (I’m assuming) a grandmother and her two grand kids playing on the pull-up and dip bars. I walked out and she told the grand kids it was time to go home (so I could use the bars). They stood there and watched for a few minutes, which was kind of weird, but I guess the kids wanted to see what someone actually training on those bars looked like. It was pretty cool. It’s a really great park. They do live music, surf movie premiers, farmers’ markets and even Santa at Christmas. Wrightsville Beach used to be a laid back beach town but is quickly turning into a California-style beach town. It is “on the map” now and folks are moving here from all over. They are bull dozing the old cottages and building modern, 10-million dollar homes. It’s kind of a shame to me as I have known this place for 32 years now but I suppose the secret was bound to get out at some point… Honestly, 5 years ago, I could have bought a house there for what I just paid for our current home. I would take one of those cottages for $1,000,000 any day of the week.
Accessory
2 Rounds:
8 RDL’s, 115 lb
8 DB OHP, 2x40 lb
8 Rows, 115 lb
8 Back Extensions holding as 25 lb plate
2 Rounds:
12 DB Deads, 2x40lb
12 Barbell Push-ups
12 DB Rows (each arm), 2x40 lb
12 Back Extensions
Stats: 9:20, 113 Cals, 140 BPM
Conditioning: None
Comments: Another crappy night of sleep, waking up drenched in sweat. Definitely have a very deep cough that seems to have settled in after that virus on Monday. It isn’t a productive cough at this point either. Just feels like concrete in the pits of my lungs. Going to take it easy on this session and this will probably be it for the rest of the week.
Session: Got through these pretty well. The first set of deads reminded me of why I haven’t done this lift in years. The lower back started hurting so I bumped the remaining sets down by 20 lbs. Push Press and HG Pull-ups went well. Accessory was also good. Decreasing weight, increasing reps. Skipped the metcon to try and take it easy a little bit.
Good looking workout Trent. Sorry to hear about the bad sleep and the sweat. I was dealing with that for a while too.
Have you tried doing Sumo deadlifts? I can’t remember if you used to do them or not. Conventional really starting bugging my hip and low back at one point so I switched over to Sumos. Those don’t cause me pain at all.
Sorry to hear about the changing of your town. Up in my area it’s the same. This area has been overrun by people escaping the SF Bay Area. Our prices have gone way up and inventory is way down. Locals have pretty much been priced out. I guess it’s like that all over the place now.
Thanks Greg. Yeah, it seems like some night sweats usually follow recovery from a virus (with fever), at least for me. It should resolve in the next few nights. I’m also unsettled about work so that is what’s keeping me up.
Yep, I don’t do sumos much but enjoyed them last week. It’s ironic that you just checked back in because I’ve been doing the same strength lifts for the last few years until this cycle. I have been doing Hex Bar Deads exclusively for about 2-3 years as they are very forgiving on my lower back. I’m going to plan to keep switching it up and will definitely keep working sumos in.
That’s pretty wild that folks are moving up where you live to escape the Bay Area. I never knew exactly where you lived, but always thought it to be pretty far out of town? I would assume that in a city like San Francisco, people are going to flock to all kinds of places within an hour or so of the city, so maybe they finally reached your area? Still, it’s a bummer. I hear you on the home prices. The market has been insane for the last few years. We made a small fortune when we sold our last home and then turned around and handed it to someone else when we bought our current home. Our mortgage here isn’t cheap by any means, but it was still a better decision than renting. I kind of made these decisions based on my/our income increasing and, so far, that has yet to happen. Hoping and praying for the best…
Nice workout Trent. That was some strong push presses. Supersets with deads are definitely manly!
With interest rates the way they are home prices are going to have to come down soon. That or everyone is going to have to start making a lot more money.
Hope you get to feeling better. I would definitely try to get some rest where you can.
My son has some kind of crud. His teacher said all the kids in his class are passing around a cold. Wife and him are testing negative for COVID though. Hopefully it dodges me.
Thanks Shane. Yeah, I don’t see how home prices can stay like this. For kicks I plugged in what our mortgage would be in this house if we paid the same price with today’s interest rates and it’s safe to say there is no way in hell we could afford this home or any other home in this neighborhood. Our neighbors two doors down just listed their home almost two weeks ago and they are still having open houses so the market has definitely tightened up. A home like that would have gone in a day 6 months ago.
Sorry about the crud. Our kids start school the week after next and I’m sure we are all in for it (again)…
Comments: A few days off really helped kick the crud. Feeling much better this morning. This was a good session all around. No complaints. Legs felt amazing so I went heavier than I was going to go on paused box squats. Accessory was challenging. Mostly 20+10 sets. Enjoying some variety on intervals/sprints too. Have a good day!
