PM workout
Squat 10x305
Bench 3x5x135
Reverse hyper 2x10
Chin-ups 3x10
Tested out some bench tonight. Will see how the sternum feels the next day or two. Pushed that set of squats very hard. First 8 felt very strong, 9 was tough, 10th was a solid grind. 5lbs more than a heavy set of 10 I did a few weeks ago, so I’ll take it
PM workout
10x200m run /:30 rest
Averaged 57-58 seconds for these runs. Again, not sure if this is actually 200m. I felt like I pushed harder than my 400m interval workouts, but time was slower and it was a short distance. So maybe this was a little over half the distance. I just go down the street and back, picking a mailbox to turn at, so nothing scientific here lol
AM workout
Snatch + hang snatch 6 sets- 2x95,2x115,2x135
Deficit deadlift 10x300
Press 3x5x115
Push-ups 3x5
Barbell curl drop set 10x85,65,45
PM workout
~1 mile run + ~3.2 mile airdyne
Same thing as the last few weeks. Did the run 12 seconds fast than two weeks ago, and probably at a slightly lower effort level. Good stuff
PM workout
Squat 3x315, 3x3x330
Bench 3x5x135
Reverse hyper 2x10
Tricep press 15,10,5x65
PM workout
Deadlift 2x5x295
BTN press 3x5x135
Chin-ups 40 total reps
Not a super hard session today, but quality work on everything & was still challenging
PM workout
Running 2 sets- 2x300m,2x200m,2x100m 30 second rest between “reps”, 2 minutes rest in between “sets” (at the workouts halfway mark only)
Finished this at 17:15, so taking away the rest, did 10:15 total running for something like 1.5 miles. Again, no measurements on the distances, but probably something in that ballpark. This exhausted me, but felt like I was moving pretty well
Afternoon workout
Squat 7x325
Press 2x5, 1x10x115
Incline curls 3x10x20
Reverse hyper 3x10
Was going to do barbell curls, but wrist was bothering me so I pivoted to incline. Also planned to do a back off set of squats, but that too set was definitely enough stimulus. Was a super tough set, not sure I even had a rep left in me on it
PM workout
1.43 mile run- ~12:30
8:34 ish pace, went pretty hard but not max effort on this. I’ve been interested in my running recently as 1) my brother and I have planned a friendly competition to race a mile at Christmas time, and he will be doing a 5k race and a half marathon before then. So I know I gotta train a little bit to have a shot at winning & 2) I saw someone who’s been attempting the “5-500” challenge and it piqued my interest. The challenge is to squat 500 and run a 5:00 mile in the same day. Now, I know I’m at least a year, probably more, away from that, but it does seem like the coolest strength/endurance combo I’ve seen, so I’m toying with the idea of trying that. Still requires tremendous effort on squats, and balancing that with running is something I just haven’t figured out before. Seems like a great physical challenge while also taking some really good strategy to plan training to balance and improve both avenues of strength and endurance
Afternoon workout
Deadlift 2x5x295
Paused bench 3x5x135, 2x5x155
Chin-ups 3x10
Tricep press 3x10x75
PM workout
Squat 2x315, 4x2x345
Paused bench 3x5x155
Barbell 21’s 3 sets
Reverse hyper 3x10
Squats were heavy, but felt solid and strong. Went 155 for one extra set on bench, trying to test how my sternum reacts to this. Good session overall
AM workout
1.83 mile run- 18:01
Pace felt easy, but still a bit fatiguing from just not running this far in so long
AM workout
Squat 3x5x275
Paused BTN press 10x115
Tricep press 15x45
Pull ups 1x20
Band pullaparts 1x25
Reverse hyper 1x20
Lighter work on the squats, then blitzed through the rest. Sternum has been pretty painful this week, so I was definitely too aggressive with the bench earlier this week. I’ve got a local CrossFit comp next week, so gonna take it super easy on the sternum until then, and honestly maybe even a bit longer. Just not sure what the best move for it would be
Afternoon workout
Running 4x 5:00 / 1:00 (last set only 4:10 run since I was home)
Ran during the hottest part of the day. Heart rate still got up pretty high even with the walking and keeping an easy pace
Afternoon workout
RDL 3x5x225
Tricep press 3x10x75
Lu raises 3x10x10
Weighted chin ups 3x5x45
Standing db curls 1x30x20
PM workout
Squat 2x315, 1x345,365,385
Pendlay row 8x205
Tricep press 3x15x65,65,45
Barbell curl 15,10,10x65,65,45
Reverse hyper 1x15
Thought about going for 400 on squat. Think I could have grinded that out, but I got that comp on Saturday so left it in the tank. 385 was still a really solid, difficult effort. Pendlay rows were great. I always do them and remember I gotta keep them in the rotation, then forget about them for a while. Hopefully I’ll remember this time. Good stuff tonight
AM workout
5x400m run e3mom
First one was a warm up, then ran 3 at 1:48, last one at 1:44
Weekend update:
Had that CrossFit comp on Saturday. Was honestly kind of excited leading up to it, but once I got there I just didn’t have as much interest in it. Still went all out on it, pretty much got buried on it by the end. The workout was wallballs, burpees, power cleans, and rowing, which I’ve done NONE of in so long. So the novelty of them kind of destroyed me. Competed with probably 8-10 teams, and we did not get top three. Not sure where it shook out after that. It was a little bit of fun, but not sure that’s really my thing. I used to love stuff like that, and sporadically I get the urge to do it again, but it’s not something I can get back into consistently. Side note, traps are still smoked from it two days later lol.
AM workout today
1.9 mile run- 18:56
Gonna get back into running for now. Good, easy work today.
AM workout
Squat 2x5x250
Fat grip barbell curls 3x15x45
Tricep press 3x20x45
Switching back to morning workouts. Gonna take it easy on lifting the next two weeks, with some travel coming up. Gonna stop any upper body compounds, in hope that my sternum will be in a better spot by September
AM workout
2.03 mile run- 19:44