Deane Barker's Workouts

Workout: January 14, 2023

Sat, 14 Jan 2023 00:00:00 +0000

Est. Time:
Gear: ...everything?

25 Reps of Each
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Push Ups
Cal Row
Goblet Squats (55#)
Cal Ski
Wall Balls
Cal Bike
Sit-Ups
KB Push Press - L
KB Push Press - R
Box Jumps
KBS
Ring Rows

Garbage workout. Literally just made it up on the spot.

Workout: January 13, 2023

Fri, 13 Jan 2023 00:00:00 +0000

Est. Time:
Gear: barbell, bench

10-9-8-7-6-5-4-3-2-1
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Deadlight (135#)
Bench Press
Power Clean

This is a derivation of Linda. The key was that I only used one bar. I actually racked and de-racked the barbell for the bench press.

It’s a good cardio workout. Made my back a little sore.

I should do it at 155# next time.

Workout: January 11, 2023

Wed, 11 Jan 2023 00:00:00 +0000

Est. Time: 25min
Gear:

10x
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3 Power Cleans (185#)
5 Burpees Over the Bar
7 Cal Row

What was amazing about this is how feeble I was on the rower. I would get back to the rower after the cleans and the burpees, and I think I was rowing at like a 400 cal pace, which is absurd. I would just pull, and there was just…nothing.

I tried to do 2:00 a round, but I think I ended up doing 2:30.

Workout: January 6, 2023

Fri, 6 Jan 2023 00:00:00 +0000

Est. Time:
Gear: heavy dumbbells, bar, box

5x
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5 Dumbbell Rows (each arm; 100#)
5 Power Snatch (95#)
5 Burpees Over the Bar
5 Box Jumps

Total garbage workout. Literally thought it up while I was doing the first round.

Effective, though. No complaints.

Workout: January 1, 2023

Sun, 1 Jan 2023 00:00:00 +0000

Est. Time:
Gear: bike heavy dumbbell

7x
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15 Cal Bike
50' One-Arm Farmer's Carry (R; 100#)
5 Burpees
50' One-Arm Farmer's Carry (L; 100#)

Good workout, but quick. I’d carry to the other end of the gym, do the burpees there, then carry back.

Workout: December 31, 2022

Sat, 31 Dec 2022 00:00:00 +0000

Est. Time: 30min
Gear: barbell, rower, skier

With a partner.

2023m row

3x
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20 Front Squats (115/75)
23 Power Snatch
20 Push Press
23 Burpees Over the Bar

2023m ski

This was a Saturday workout, to celebrate New Years Eve 2022 (hence the 2023 motif).

People seemed to love it. I gave them the option of subbing a 1-mile run for the row or the ski, but no one did that.

Workout: December 28, 2022

Wed, 28 Dec 2022 00:00:00 +0000

Est. Time: ???
Gear: barbell, GHD

10x
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5 Power Snatch (115#)
5 Burpees Over the Bar
5 GHDs

A long one. All the movements are very…big. Full-body stuff.

Workout: December 22, 2022

Thu, 22 Dec 2022 00:00:00 +0000

Est. Time:
Gear: dumbell, barbell, sled, rack

7x
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Max Effort Dumbbell Rows (100#; each arm)
Max Effort Strict Overhead Press (135#)
100' Sled Push

Good mover. I set out to do 10 rounds, but just ran out of gas.

Workout: December 20, 2022

Tue, 20 Dec 2022 00:00:00 +0000

Est. Time: ???
Gear: bike, ab mat, heavy dumbbell

10x
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15 Cal Bike
10 Sit-Ups
100' Suitcase Farmer's Carry (50' each hand)

Still coming back from being overseas for a while. This was a good mover. I keep solidly moving through it for all 10 rounds.

Workout: December 13, 2022

Tue, 13 Dec 2022 00:00:00 +0000

Est. Time: 9 days
Gear: Nothing

Over 9 days, accumulate:
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1,000 Push-Ups
1,500 Air Squats

So, this wasn’t a “workout” so much as it was a series of workouts. I was in Australia and New Zealand for a week-and-a-half, and I wanted to keep working out, so I set a goal of 1,000 push-ups and 1,500 squats.

I was doing 100/150 a day, because I knew I was out for 10 days. But then, on Day 3, I realized that I lost a day to the plane ride, so I only had nine workouts. So, for the middle five days, I did 120/180.

It was a decent workout every morning. I didn’t rush – I did the squats in sets of 10 or 15, then the push-ups in sets of 10. By the last day, I could really see a difference in my squat performance.

Even today, a week-and-a-half after I got back, my squats are just…better. I should have measured max unbroken beforehand, because I’m quite sure I could beat it now.

Now I just have to keep this up until Murph…

Workout: November 26, 2022

Sat, 26 Nov 2022 00:00:00 +0000

Est. Time: ??
Gear: barbell, ab mat, KB, GHD

5x
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10 Goblet Squats (70#)
10 Banded Push-Ups
10 Barbell Rows
10 GHDs
10 Burpees Over the Bar

I’m coming off a terrible cold that laid me up for about a week. I was just trying to keep moving.

Went very, very slow through this.

Workout: November 16, 2022

Wed, 16 Nov 2022 00:00:00 +0000

Est. Time: ???
Gear: bike, heavy dumbbell

10x
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15 Cal Assault Bike
50' One-Handed Farmer's Carry (right; 100#)
50' One-Handed Farmer's Carry (left; 100#)

I was bad at this. Seriously, towards the end, I had the wattage of the bike down to double digits. I didn’t think it went that low.

I don’t know if it was a hard workout, or I was just wiped out. Or out of shape – I’ve been traveling a lot, and my workout schedule is crap.

Workout: November 11, 2022

Fri, 11 Nov 2022 00:00:00 +0000

Est. Time: ??
Gear: rower, ab mat, band, kettlebells

10x
---
10 Cal Row
10 Sit-Ups
10 KB Deadlifts (70# x 2)
10 Banded Push Ups

This was a “regroup” workout, after being on the road for nine days. I just needed a full-body mover.

Banded push-ups were new to me. I saw someone else do them the other day. You stretch a band between your hands and behind your back, so it’s across your shoulder blades.

The band doesn’t come into play at the bottom, but it really messes with you at the top. It makes it problematic to hold the plank, because it’s constantly pulling you back down when it’s fully stretched. You feel extra wiped out in your triceps after a few rounds of these.

Workout: November 1, 2022

Tue, 1 Nov 2022 00:00:00 +0000

Est. Time: ??
Gear:

10-9-8-7-6
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Strict Pull-Up
Overhead Press (135#)
Back Squat (185#)

I cut this off because (1) I had to pack for a trip to London, and (2) I was really beat up. Still, it was 40 reps of each.

Workout: October 31, 2022

Mon, 31 Oct 2022 00:00:00 +0000

Est. Time: ???
Gear: heavy dumbell, KB

10x
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Single-Arm Farmer Carry (50' each arm; 100#)
10 Heavy KBS (70#)
5 Burpees

The single-arm farmer carry is rough. A 100# pound dumbbell in one hand with no counterweight is quite a thing. My obliques should be a mess tomorrow.

The heavy KBS was a push too. 100 total reps. Did all rounds unbroken.

Workout: October 30, 2022

Sun, 30 Oct 2022 00:00:00 +0000

Est. Time: ???
Gear: heavy dumbell, ab mat, dipping bars

20-18-16-14-12-10-8-6-4-2
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Dumbell rows, each side (just max effort)
Bar Dips
KB Deadlift
Sit-Ups

I started with about 7 rows per arm, then dropped to 5-6 but settled in at about 3 for most of it. I was doing two, Pendelay-style, at the end.

Workout: October 16, 2022

Sun, 16 Oct 2022 00:00:00 +0000

Est. Time: 40-ish minutes
Gear: med ball, GHD

10x
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1 100' Med Ball Carry (120-140)
3 Wall Walks
5 GHDs

I actually don’t know how much the med ball weighed. It was more than the 100 pounder I usually use.

Wall walks are horrible. I’m big and tall, and they’re just murder. I spent most of my time here. Towards the end, I was resting fully 30-45 seconds between each.

Workout: October 12, 2022

Wed, 12 Oct 2022 00:00:00 +0000

Est. Time: ??
Gear: barbell, bike, dipping bars

10-9-8-7-6-5-4-3-2-1
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Deadlift (275)
Bar Dips x 2
BikeErg Cals

The deadlifts were more cardio than I expected.

Workout: October 11, 2022

Tue, 11 Oct 2022 00:00:00 +0000

Est. Time: ??
Gear: ab mat, KB, barbell

10x
---
15 Sit-Ups
10 KBS
5 Power Clean and Jerk (135)

Simple workout. I was sore, so I didn’t do anything that concentrated on much.

Workout: October 1, 2022

Sat, 1 Oct 2022 00:00:00 +0000

Est. Time:
Gear: bike overhard bar, dipping bar

10-9-8-7-6-5-4-3-2-1
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Strict Pull-Ups
Bar Dips x 2
Cal Bike Erg x 3

Clearly, I’m continuing down a theme here. I did the Bike Erg (not the Assault Bike), because it didn’t use the arms at all.

Workout: September 27, 2022

Tue, 27 Sep 2022 00:00:00 +0000

Est. Time: ??
Gear: overhead bar, dipping bars, ab mat

20 Strict Pull-Ups

10-9-8-7-6-5-4-3-2-1
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Strict Pull-Up
Bar Dips x 2
Sit-Ups x 3

I started this off with 30 strict pull-ups for time. I dropped my time below 7:00 which is progress.

So, the last 10 pull-ups of that test we’re the 10 pull-ups of the first round. Also, in the first round, I forgot I was doing dips (yes, really), and did 20 push-ups instead. Then I saw the dipping bars and remembered what I was doing.

The dips were a lot of work.

Workout: September 26, 2022

Mon, 26 Sep 2022 00:00:00 +0000

Est. Time: 24min
Gear: sled, KB, dumbell

7x
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10 Heavy KBS (70)
10 Single Arm Dumbell Push Press (5/5)
100' Sled Push

I made this up on the spot. I was going to do 10 rounds, but I decided to stop at seven (I made this decision at the start of the 7th round…). I was wiped out.

I’ll try to get 10 someday.

Workout: September 24, 2022

Sat, 24 Sep 2022 00:00:00 +0000

Est. Time: 28min
Gear: box, ab mat, wall ball, rower, barbell

With a partner. Alternate movements.

7 min AMRAP
---
150m Row
10 Box Jumps
3 Deadlift

Rest 3 min

7 min AMRAP
---
150m Row
10 Wall Balls
3 Cleans

Rest 3 min

7 min AMRAP
---
150m Row
10 Sit-Ups
3 Clean and Jerk

Rest 3 min

7 min AMRAP
---
150m Row
10 HRPU
3 Snatch

This was a Saturday partner WOD. Went really well – people seemed to like it. The row took 30-40 seconds.

The trick was to make the barbell movement relatively unpleasant. I wanted to see people on fast singles by the time they got to the clean-and-jerk and snatch rounds.

Workout: September 22, 2022

Thu, 22 Sep 2022 00:00:00 +0000

Est. Time: ???
Gear: barbell, overhead bar, dipping bars

10-9-8-7-6-5-4-3-2-1
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Strict Pull-Ups
Bar Dips
Deadlift (275)

Just went slowly and steadily through it. The deadlift was a push – I never got more than three reps unbroken.

Workout: September 16, 2022

Fri, 16 Sep 2022 00:00:00 +0000

Est. Time: ??
Gear: overhead bar, barbell

10-9-8-7-6-5-4-3-2-1
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Push-Ups x 2
Strict Pull-Ups
Suitcase Deadlift (135)

I had never done a “suitcase deadlift” before today.

I didn’t even know it existed until I saw it on Bill Maeda’s Instagram this morning. They’re just like they sound – you stand next to the bar (not behind it), and pick it up in one hand like a suitcase.

When splitting the odd-numbered rounds, I did the higher number with my off-hand (left).

They’re pretty intense. 135# in one hand – especially your off-hand – is a grip issue, compounded by the fact that a standard bar has no knurling in the middle (I’ll tape the bar next time). I did most of them as singles, because the bar gets unbalanced and see-saws quite a bit. You need to watch your outside knee, because it wants to buckle inward.

One hour out from the workout, and I can feel this one in the lower back. My obliques are going to be a disaster tomorrow.

Workout: September 12, 2022

Mon, 12 Sep 2022 00:00:00 +0000

Est. Time: 30min
Gear: skier, ab mat, med ball

30min AMRAP
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15 Cal Ski
10 Sit-Ups
5 Med Ball Cleans (100#, over the shoulder)

I was going to do 10 rounds of this…then I thought, “No, maybe just 30 minutes.”

But then I got on a pace that would have gotten me to 10 rounds anyway – I got done with round five at 14:30.

…but then I slowed down. I only got four rounds in the second half, which gave me a total of nine rounds in 30 minutes.

Workout: September 10, 2022

Sat, 10 Sep 2022 00:00:00 +0000

Est. Time: 30min?
Gear: overhard, bench, barbell, sled

10-9-8-7-6-5-4-3-2-1
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BikeErg x 100m
Bench Press (185)

100' Sled Push between each round

Going from the sled push back to the bike was just insane. There were rounds where I couldn’t even will my legs to move.

As the reps come down, the sled pushes get closer and closer together.

Before this, I did 30 strict pull-ups for time (7:30). I need to get better at this. I started with four unbroken, then went a long time at a 15-second cadence, then dropped to 20-seconds. My time is essentially the same as a continuous 15-second cadence. I’d like to get it down to 10-seconds, which would put me at five minutes.

Workout: September 2, 2022

Fri, 2 Sep 2022 00:00:00 +0000

Est. Time: 20min
Gear: wall ball, barbell

20min AMRAP
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7 Heavy Wall Balls
5 Burpees Over the Bar
3 Clean and Jerks (135)

This was a garbage workout. I just made it up because I needed a mover, and I didn’t want anything to be sort the next day (my birthday WOD tomorrow!).

I was off today. Everything was slow, and the bar seemed really heavy.

I think I got 7-8 rounds. I lost count.

Not a great day.

Workout: August 31, 2022

Wed, 31 Aug 2022 00:00:00 +0000

Est. Time: 40min
Gear: barbell, rower, skier, bike

10x
10 Cal Ski
10 Cal Row
10 Cal Bike

1 Deadlift in between each movement (315)

This is my usual cardio workout, which I normally do as an EMOM. However, this time I worked straight through, with deadlifts in between movement (movements, not rounds – so 30 deadlifts).

This may sound dumb, but I was surprised at how much the deadlifts took out of me. Not in a cardio sense – my lungs were fine – but my arms and legs felt like jelly when I came off the bar. I was biking at less than a 200 watt pace, which is about half of what I normally do. And my ski and row were both sub-1,000 cals, which is way off for me too.

Workout: August 30, 2022

Tue, 30 Aug 2022 00:00:00 +0000

Est. Time: no idea
Gear: overhead bar, dip bar, KBs

10-9-8-7-6-5-4-3-2-1
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Strict Pull-Up
Bar Dip

200' Farmer's Carry between rounds (2 x 70#)

This was a lot like the one I did the other day. The Farmer’s Carry got spicy – I did them all unbroken, but in the the later rounds, I was losing grip right at the end.