8/18/20 - Bench, Deadlift, Lat Pulldowns
My body felt like I had a lack of sleep and food paired with way too much beer this past weekend.
Swiss Bench - 160 x 5, 180 x 3, 200 x 6, 160 x 5 x 5
Deadlift - 265 x 5, 300 x 3, 335 x 5
Lat Pulldowns - 70 x 15, 90 x 4 x 15
Good mid-morning session on a day I took off from work.
8/16/20 - Snatches, Rows, and Complexes
I trained in Broc and Lauren’s garage on a beautiful morning. Getting a sweat going was not a problem.
Snatches with 28 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
One-Arm KB Rows - 28 x 3 x 10
KB Complexes - I used the 28 and just did a bunch of rounds of clean, press, clean, thruster. I didn’t count how many I did. It wasn’t that many but it worked me.
This was all followed up with some good food and a three mile hike at Pinckney Recreation Area, which is a classic Michigan park. Good times.
8/15/20 - Easy Biking with Family
Cali and I made a weekend trip to Whitmore Lake to see her brother Broc and his fiancee Lauren. We took a leisurely bike ride of roughly ten miles round trip to get some brunch at Mimi’s Diner. The steak and eggs were phenomenal. It was a beautiful day and I was grateful for being in shape and able to easily do something like this in the company of loved ones.
8/14/20 - Swings
Quick session this morning.
Swings with 40 kg EMOM - 4 rounds of:
3+3
7+7
5+5
Rest three minutes
8/13/20 - Snatches and Other Fun
Good training session today.
Snatches with 28 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Rounds of 3 - EMOM for 6 rounds:
150-lb sandbag bear hug carry to hoop and back
Quad Mace Swings - first four rounds was 10 360s, last two rounds was 15 10-2s
10 Push-ups (60 total)
Snatches felt like crap, but that was bound to happen after doing so much overhead work yesterday. Four rounds of swings tomorrow morning and then a few days off.
8/12/20 - Snatches, Presses, Carries
Trained early on a warm and humid morning.
Snatches with 28 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
Single-Arm KB Press - 32 x 4 x (1, 2, 3) - Total volume PR with 32. Really happy about this lift.
Single-Arm Rack Carries - 32 x 3 per side
This was a sweaty and fun session. What a great way to start the day.
8/11/20 - Bike Ride with my Babe
Cali and I went for a nice bike ride on a very warm and sunny afternoon. Betzwood to Oaks to Norristown and back to Betzwood. 17.08 miles in 1:13:00. Great times.
8/10/20 - Swings, Bench, Deadlifts
I took the day off today so I trained mid-morning.
Swings with 40 kg EMOM - 5 rounds of:
3+3
7+7
5+5
Rest three minutes
Swiss Bench - 140 x 5, 160 x 5, 180 x 5, 140 x 5 x 5
Deadlift - 230 x 5, 265 x 5, 300 x 5
This was a really good workout. Everything felt strong considering yesterday’s long bike ride.
8/9/20 - Bike Ride PR with Friends
I met Peter and Bill at the Betzwood Trailhead for a morning bike ride. Bill had to turn back when we got to Manayunk, but Peter and I rode from Betzwood to the Art Museum to Valley Forge and then back to Betzwood. This was 45.23 miles in 2:53:55. The weather could not have been any better. It was warm, sunny, and sweaty.
Peter and Liz got Cali and me a nice blanket and a bottle of Knob Creek because of Zeus’s passing. It was very sweet and meant a lot to us.
8/8/20 - Valley Forge Hike with a Heavy Heart
Cali and I had to put Zeus down this morning and were desperate to get out of the quiet and empty house in the afternoon. We hiked a lap around Valley Forge, which is about five miles. This was mentally very tough. There were other cute dogs on the trail and I could picture Zeus’s wiggle butt at so many different spots along the way. The rivers and streams he used to play in were flowing and the weather was beautiful.
Christmas Day 2017. Hiking at Valley Forge with our pup. What a great day.
8/7/20 - Snatches, Bear Hug Squats, Curls
I took the day off work but the pouring rain confined me to the garage this morning.
Snatches with 28 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Bear Hug Squats - 100-lb med ball x 3 x 5, 150-lb sandbag x 5, 200-lb sandbag x 5
Rope Curls with a KB - 24 x 10, 20 x 2 x 10
This was a fun session. The bear hug squats felt great and I was surprised I could do the 200 without too much strain. I made it through the workout with crying about Zeus, so that helped.
8/6/20 - Swings, Presses, Chins
Trained early on a warm and pleasant morning.
Swings with 40 kg EMOM - 5 rounds of:
3+3
7+7
5+5
Rest three minutes
Press - 24 x 2 x (2, 3, 5)
Weighted Chins - 14 kg x 6 x 3, 1 x 5
This was a really good session. I felt light and strong despite not sleeping well the last two nights. Zeus is not doing too well and Cali and I are struggling with the decision.
8/5/20 - Bike Ride on a Messy Trail
I had planned on riding 25-30 miles on the Perkiomen Trail today but that didn’t happen. We had a crazy storm yesterday and there were trees, mud holes, and washed out sections everywhere. I parked in Collegeville and went north for about 4.5 miles. I then headed south until some huge fallen trees blocked my path. 18 miles in ~1:25:00. Still a good day out in the warm sunshine with a good sweat going.
8/3/20 - Snatches, Carries, and Mace Work
Good session today in some beautiful weather. I’m definitely looking forward to a rest day tomorrow.
Snatches with 28 kg EMOM - 2 rounds of:
3+3
7+7
5+5
Rest three minutes
Single-arm rack carries - 28 x 3/side
10 kg mace work
Rounds of 2 format - 1 minute intervals for 4 rounds (8 minutes total)
Odd minutes - 10 360s
Even minutes - 15 10-2s
8/2/20 - Bench, Deadlifts, and Rows
Drank some beers with friends last night so I wouldn’t say I was in top form this morning, but everything still felt good.
Swiss Bench - 150 x 3, 170 x 3, 190 x 8; 150 x 5 x 5
Deadlift - 245 x 3, 280 x 3, 315 x 5 - Belt only
Barbell Rows - 135 x 6, 155 x 6, 175 x 6, 195 x 3 x 6
Solid session all things considered. I have a few rounds of snatches tomorrow and then Tuesday will be rest.
8/1/20 - Bike PR with a Buddy
My buddy Peter and I rode 41.87 miles in 2:36:23 this morning. We left the Betzwood Trailhead at 0530 and rode all the way to the art museum and back. It was perfect weather and we enjoyed cruising down MLK Boulevard as it was closed to automobiles. Just a great time all around.
7/31/20 - Swingin’
Lunchtime training today. Kept it short to rest up for tomorrow’s bike ride. It actually took discipline to not do more. Swings felt strong.
Swings with 40 kg EMOM - 4 rounds of:
3+3
7+7
5+5
Rest three minutes
7/30/20 - Snatches and Bikes
Quick mid-morning training session. These snatches worked me but felt great.
Snatches with 28 kg EMOM - 3 rounds of:
3+3
7+7
5+5
Rest three minutes
Went out in the afternoon for a beautiful bike ride…Central Perkiomen Valley Park to just past Betzwood. Hot, sweaty, and fun. Stats are below.
7/29/20 - Presses and Such
I waited until Cali got home from work today so we could sort of train together. It was still nice and hot and sunny at 5 PM. My goal was just to do some heavy presses.
KB Single-Arm Presses - Did three ladders from 20-40 kg. The highlight was pressing 40 for two singles and the 36 for a double with my right arm. I failed at all of these on the left side, but still got lots of reps in.
DBL CL + FS - 32s x 5 x 3
Good low-volume session. I have plenty to do the rest of the week so I didn’t want to kill myself.
7/28/20 - Swings and Bikes
Trained on a nice warm and sweaty morning. Everything felt strong, but the last set got a little sloppy because I was sweating profusely and it was hard to hold onto the bell.
Swings with 40 kg EMOM - 5 rounds of:
3+3
7+7
5+5
Rest three minutes
Getups - 24 x 1 + 1 - Wanted to do more but the mat was covered in sweat and slippery so I shut it down.
Cali and I went for an evening bike ride from Collegeville Station to Port Providence and back. It was a beautiful night with sunshine and temps in the upper 80s. 15.45 miles in 1:10:47. Good times with the wifey.
