Today's #Workout

Hamstring rehab:
- 10 mins erg bike @ chill pace
- 2 rounds:
- 10 Eccentric Sliders
- 10 Bodyweight Single Leg Romanian Deadlift (e/s)
- 10 Split Squat (e/s)

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 10 ring rows
- 10 roll & reach
- 5 bench press (empty barbell)
- 5 3" down air squats
- 5 DB thruster e/s (5 kg)

Strength: 15 mins to find 1RM Bench Press #BenchPress
- 5x 25 kg
- 3x 30 kg
- 1x 35 kg
- 1x 38 kg (previous 1RM)
- 0x 40 kg
- 0x 39 kg
So all the burn out sets did not do much for my 1RM. It felt easier than the previous time I did it but that is all.

Workout: "Ira Hayes" #IraHayes for time (time cap: 16 mins), scaled to
- 10 16" box squat clean thrusters 20 kg
- 30 elevated push ups (@ 10th hole from bottom)
- 20 16" box thrusters 20 kg
- 20 elevated push ups (@ 5th hole)
- 30 16" box front squats 20 kg
- 10 modified wall walks
Finished in 14:48 which was above the target of 11-14mins.

Doc did not see purpose in getting an echo for my hamstring, even when coach//physical therapist recommended it. But I did get a prescription for one in the end. And went ahead and looked up some rehab exercises to do before class.

Today's #Workout

Warm up 1: Banded 7

Warm up 2: 8 min AMRAP
- 10 banded good mornings
- 10 suitcase deadlifts e/s (12,5 kg)
- 10 ring rows
- 5 bench press (empty barbell)
- 5 pike push ups

Strength: Bench Press #BenchPress
- Max reps at 33 kg -> 5
- 1 min rest
- Max reps at 17 kg -> 50

Workout: "Benning" scaled to
- Part 1: 7 mins to complete 3 rounds, rest remaining time
- 15 deadlifts (35 kg)
- 12 elevated push ups
- 9 ring rows
- (finished in 5:30)
- Straight into Part 2 (after the 7 min time cap), mins to complete 3 rounds
- 12 deadlifts (45 kg)
- 9 elevated push ups
- 6 jumping pull ups
- (finished in 6:10)

It is so weird being able to do so many reps at 50% of the initial weight. & Had to keep the deadlift weight in check so I do not worsen the hamstring issue. I guess I might have to check with the doc at some point...

Today's #Workout

Mobility: Banded 7s

Warm up: 8 min AMRAP
- 30 single unders
- 10 ring rows
- 5 bench press (empty bar)
- 3 up downs
- 3 pike push up

Strength: #BenchPress
- Max rep at 31 kg (+ 1 kg from last time) -> 6
- 1 min rest
- max rep at 50% of above weight (16 kg) -> 40

Workout prep: 3 rounds
- 3 DB thruster (scaled to push press because of hamstring)
- 1 rope climb (scaled to zombie rope climb)

Workout: For time, time cap: 15:00, goal 7:00-11:00
- 27 - 21 - 15 - 9 DB thrusters (scaled to push press, 9 kg)
- 3 - 2 - 1 - 1 rope climbs (scaled to zombie rope climb)
Finished in 6:53

Bunch of stuff that did not go today, being too close to 1RM bench means that no way I am getting enough volume, and then the single unders kept whipping me for some annoying reason. And with the hamstring pull from Monday the thrusters weren't a good idea, so push press it is. I guess I went, I did it, better than sitting on my butt?

Today's #Workout

Warm up: Banded 7

Strength: #BenchPress
- Max reps bench press at last week's weight + 2,5kg --> 8x 30 kg (up from 27 kg)
- Rest 1 min
- Max reps at 50% of first weight --> 50x 15 kg

Skill practice
- Zombie rope climbs
- Pike push ups (knees on box)

Workout: "Royal Tenenbaum" #RoyalTenenbaum scaled to 3 rounds of
- 3 rounds:
- 2-1-1 zombie rope climbs
- 6 box pike push ups
- 35 single unders
- 2 mins rest
Did it in 4:25 - 3:20 - 3:25

Did it, somehow, after a fun day of driving to Brussels in the morning and to Antwerp over lunch (which I could not have due to lack of time, so I swapped it for a protein bar, some cake and plenty of coffee)

Today's #Workout

Mobility: banded 7s

Warm up: 8 min AMRAP
- 2x16m shuttle runs
- 10 ring rows
- 5 bench press (empty 15 kg bar)
- 3 up downs

Strength: Bench press time! #BenchPress
- Max rep bench press at 60% of 1 RM plus 2 kg (per week, week four) -> 15 reps at 27 kg (2 kg up from last time)
- 1 min rest
- Max rep at 50% of weight above -> 40 reps at 15 kg

Workout: "Fleetwood Mac" 5 RFT (time cap: 18:00)
- 10 - 9 - 8 - ... - 1 Devil Press (7,5 kg)
- 100 m run after each set

This turtle managed to do it intermediate (not scaled for once!) and finish within time cap in 17:21. Then I died on the floor for a few minutes.

Today's #Workout

Mobility: Banded &s + pec stretch

Warm up: 8 min AMRAP
- 30" skipping rope
- 10 single arm upright DB rows (5 kg) e/s
- 5 (empty) barbell bench press
- 10 deadbugs

Strength: #BenchPress
- Max bench press at 50-60% of 1RM + 2,5-5kg -> 16x 25kg
- 1 min rest
- Max bench press at 50% of above weight -> 26x 15 kg

Workout: 15 min AMRAP
- 16 cal row
- 19 DB bench press (scaled to 7 kg)
Did 4 rounds + 10 presses (4+26)

still quite sore from Tuesday. Also tried the 10kg DB for the wod and there was no way I would do 19 reps (or the intermediate 15)

Cheeky #personalbest today at the gym.

110kg decline #benchpress, 10 strict pull ups and dumbbell decline presses using 32.5kg dumbbells.

Not sure why I had such a good session, but buzzing about that.

Should probably fit in a nap today

Today's #Workout

Mobility: banded shoulder "7s"

Warm up: 8 min AMRAP
- 1 min machine
- 10 deadbugs
- 5 (empty BB) bench press
- 10 ring rows

Strength: 5x3 Bench Press @ 80% of 1RM (30 kg) #BenchPress
- 28 kg
- 30 kg
- 31 kg
- 32 kg
- 33 kg (86% of 1RM)

Workout: Nine Rings, teams of two, each partner finishes their round before the other one starts
- 40-32-24-16-8 cal row (18:25)

Again, feeling better after the workout, emptied the head.

Today's #Workout - Strength training upper body week 7 - day

Warm up:
- 1 km walk
- 2 rounds
- 10 scap push ups
- 10 deadbugs with press (6 kg)
- 2 rounds
- 10 shoulder taps in plank
- 10 banded pull aparts
- 10 DB thrusters (6 kg)

Bench press: 5x5 @ 80% of 1RM #BenchPress
- Warm up: 20 & 25 kg
- Work: 30 kg

Shoulder stability: 3 rounds
- 20" overhead banded KB hold (aka, weight hanging from a barbell by an elastic) (15 kg BB + 2x2,5 kg / 2x 3,5 kg / 2x 4 kg)
- 2 mins rest

Arm finisher: 4 rounds
- 8 Tricep kick backs (4 kg)
- 8 DB pull overs (5 kg)
- 8 DB flys (4 kg)
- rest as needed

Cool down
- Lacrosse ball massage: glutes, hamstrings, pecs, lats
- 1 km walk

At the beginning of the month, I was benching 60 lbs. I went pretty light because I wasn't sure what my gimpy shoulder could handle. Ends up that with the Swiss bar, my shoulder is fine. Managed three reps at 85 lbs today, and one rep at 90 lbs.

Next up, I'll be focusing on deadlifts. Here's hoping my shoulder is ok with them.
#FitAfter50 #FrozenShoulder #BenchPress #WeightLifting

Today's #Workout - Strength training upper body week 6 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 10 scapular push ups
- 10 deadbugs with press (5 kg)
- 2 rounds
- 10 shoulder taps in plank
- 10 banded pull apart
- 10 DB Thrusters (light weight = 5 kg)

Bench press #BenchPress
- Warm up: 8x 20 kg, 8x 23 kg
- Work: 4 rounds
- 8x 25 kg (70% of 1 RM)
- 2 mins rest

Supinated inverted rows #SupinatedInvertedRow 3 rounds
- 10 reps
- Rest as needed

Grip & core: 3 rounds
- 10 plate pinch around the world (it's me, I am the world, so yes, everything revolves around me) (5 kg plate, wish we had 7,5 kg plates)
- 5 1/4 Turkish Get up (8 kg KB)

Ankle rehab: 3 rounds
- 10 Tibialis raises e/s

For fun, while waiting: 3 rounds
- 10 Weighed back extensions (5 kg)

Cool down
- MFR pecs, triceps, lats
- 1 km walk (in the snow, uphill, both ways)

Today's #Workout - Strength training upper body week 6 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallof press each foot e/s
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bench press: 8 rounds #BenchPress
- 3x working up in weight (from 20 kg (55.5% of 1RM) to 34 kg (94,4% of 1RM) in 2 kg increments)
- rest as needed

Push Ups: 6 rounds #PushUps
- 6 push ups (elevated, 55cm)
- rest as needed

Supinated Bent Over Barbell Row: 4 rounds #SupinatedBentOverBarbellRow
- 8 reps (26 kg)
- rest as needed

Core & Shoulders (with the warning "DO NOT SKIP THIS") 2 rounds
- 10 shoulder levers
- 30" reverse plank

Cool down
- 30" dead hang at the bar (I could have used a drink after today's work day)
- 1 min pec MFR e/s
- 2 mins open book stretch e/s
- 1 km walk

Today's #Workout - Strength training upper body week 5 - day 5

Warm up:
- 1 km walk
- 2 rounds
- 10 scap push ups
- 10 deadbugs with DB press (6 kg)
- 2 rounds
- 10 plank shoulder taps
- 10 banded pull aparts
- 10 DB thrusters (light weight = 6 kg)

Bench press: #BenchPress
- Warm up: 5x 20 kg, 5x 24 kg
- Work: 5x5 at 28kg

Arm finisher: 3 rounds
- 10 single arm DB strict press e/s (9 kg)
- 10 tricep rollbacks (3 kg)

For funsies: 2x 45" L-handstand hold #Handstand

Cool down
- Pec / Tricep / Lat MFR
- 1 km walk

Today's #Workout - Strength training upper body week 5 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallof press each leg, each side
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bench press #BenchPress
- Warm up: 8x 15, 8x 19kg
- Work: 4x8 (Start light & end moderate): 20 - 22 - 24 - 26 kg

Push: 8 Min EMOM
- 3 burpees (I could jump out & in!)
- 3 (elevated) push ups

Single arm bent over DB row #SingleArmDBRow
- 5x5 each arm (12,5 kg)

Core: 3 rounds
- 30" table top hold
- 30" face up Chinese plank hold (this felt easy, might have to add weight) #ChinesePlank

Cool down
- 40" dead hang #DeadHang
- Pec MFR
- Open book stretch
- 1 km walk

Today's #Workout - Strength training upper body week 4 - day 5

Warm up:
- 1 km walk
- 1 round:
- 10 downward facing dog to cobra
- 20 windshield wipers (slow and controled)
- 2 rounds
- 5 bench dips
- 5 (elevated) push ups
- 10 prone db rotations (2 kg)
- 2 rounds
- 10 split leg slam ball e/s

Bench press #BenchPress
- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)

Arm finisher: 3 rounds
- 10 single arm DB row e/s (12,5 kg) #SingleArmDBRow
- 10 Hex press (2x10kg) #HexPress
- rest as needed

Core: 4 rounds
- 1 Turkish get up e/s (8 kg) #TurkishGetUp
- 5 plank drags e/s (goal is minimal rotation) (8 kg) #PlankDrags

Cool down
- Lacrosse ball lats, pecs, tricpes
- 1 km walk

Today's #Workout - Strength training upper body week 4 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 deadbug with DB press (8 kg)
- 2 Turkish get ups e/s (8 kg)
- 2 rounds
- 8 m banded lateral walk e/s
- 10 90/90 hip shift to kneeling, e/s

Bench press #BenchPress
- 7x 4 increasing weight: 20 - 22 - 24 - 26 - 28 - 30 - 32 kg
- rest as needed

Push ups #PushUps 3 rounds
- 15 elevated push ups (70 cm)
- rest as needed

Bent over DB row #BentOverRow 3 rounds
- 10 bent over DB rows (10 kg)
- rest as needed

Core: 4 min shoulder opener on foam roller

Cool down
- Lacrosse glutes, pecs
- Banded lat stretch
- 1 km walk

Today's #Workout - Strength training upper body week 3 - day 5

Warm up:
- 75 km drive (the seat heating was on? )
- 1 round
- 20 iron crosses
- 20 scorpions
- 10 down dog to up dog
- 2 rounds
- 12 deadbug with press (6 kg)
- 20 mountain climbers
- 2 rounds
- 6 single leg KB (8 kg) Romanian dead lift e/s

Bench press #BenchPress
- warm up: 5x 15kg, 5x 19 kg, 5x 25 kg
- work: 5x 5 at 80% of 1 RM (technically 28,8kg -> 29 kg)

Arm finisher: 3 rounds
- 10 lateral raises (4 kg)
- 10 front raises (3 kg)
- 10 alternating renegade rows (7,5 kg)

Cool down
- Lacrosse ball hamstrings, glutes, pecs, lats