Deane Barker's Workouts

April 19, 2023

Wed, 19 Apr 2023 00:00:00 +0000

Est. Time: 30min
Gear: bike, ab mat, KB

Every 5min for 30min
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20 Sit-Ups
20 KBS
Max cals on bike

April 15, 2023

Sat, 15 Apr 2023 00:00:00 +0000

Est. Time: 27min
Gear: KBs, dumbbells, bag, sled

5x
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100' Farmer's Carry (70#x2)
100' One-Arm Farmer's Carry (100#; 50' left, 50' right)
100' One-Arm Overhead KB Carry (70#; 50' left, 50' right)
100' Sandbag Carry (100#)
100' Box Push (+45#)

April 13, 2023

Thu, 13 Apr 2023 00:00:00 +0000

Est. Time:
Gear: bike, ab mat, barbell

10x
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12 Cal AB
9 Sit-Ups
6 Hang Power Snatch (95#)
3 Burpees Over Bar

April 9, 2023

Sun, 9 Apr 2023 00:00:00 +0000

Est. Time:
Gear: barbell, overhead bar

10-9-8-7-6-5-4-3-2-1
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Deadlift (225#)
Burpees Over the Bar
L-sit

April 2, 2023

Sun, 2 Apr 2023 00:00:00 +0000

Est. Time:
Gear: bike, ab mat, plate

10x
---
12 Cal Bike
9 Sit-Ups
6 Plate G2OH

March 8, 2023

Wed, 8 Mar 2023 00:00:00 +0000

Est. Time:
Gear: bike, heavy dumbell, barbell

7x
---
15 Cal Assault Bike
50' One-Handed Farmers Carry (100#)
5 Push Press (135#)
50' One-Handed Farmers Carry (100#)

Good workout. Wanted 10 rounds, but I can out of time.

March 7, 2023

Tue, 7 Mar 2023 00:00:00 +0000

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

10x
---
250m Ski
3 Power Snatch (145#)

Good workout. Made it up – couplets can be murder. I hadn’t snatched over 135# in a while, and the extra 10# felt like a lot.

March 1, 2023

Wed, 1 Mar 2023 00:00:00 +0000

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

10x
---
10 Cal BikeErg
7 Push-ups
5 Power Cleans (135#)

February 27, 2023

Mon, 27 Feb 2023 00:00:00 +0000

Est. Time: ???
Gear:

3x
---
100' Farmer's Carry (70# x 3)
100' One-Armed Dumbbell Carry (100#)
100' Med Ball Carry (100#)
100' Burpee Broad Jumps
100' Walking Lunge

February 20, 2023

Mon, 20 Feb 2023 00:00:00 +0000

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

10x
---
X Air Squats
X Push-ups
X Sit-ups
X Barbell Rows
X Burpees Over the Bar

January 14, 2023

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

Est. Time:
Gear: ...everything?

25 Reps of Each
---
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.

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
---
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.

January 11, 2023

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

Est. Time: 25min
Gear:

10x
---
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.

January 6, 2023

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

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

5x
---
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.

January 1, 2023

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

Est. Time:
Gear: bike heavy dumbbell

7x
---
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.

December 31, 2022

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

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

With a partner.

2023m row

3x
---
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.

December 28, 2022

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

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

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

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

December 22, 2022

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

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

7x
---
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.

December 20, 2022

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

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

10x
---
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.

December 13, 2022

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

Est. Time: 9 days
Gear: Nothing

Over 9 days, accumulate:
---
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…

November 26, 2022

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

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

5x
---
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.

November 16, 2022

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

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

10x
---
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.

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.

November 1, 2022

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

Est. Time: ??
Gear:

10-9-8-7-6
---
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.

October 31, 2022

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

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

10x
---
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.

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.

October 16, 2022

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

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

10x
---
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.

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
---
Deadlift (275)
Bar Dips x 2
BikeErg Cals

The deadlifts were more cardio than I expected.

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.

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.