Chebass88 gets stronger day by day.

[MattimusMaximus]

This was another late night session. I had to wait until my little ones were fully asleep, as my wife is out tonight. Even so, I brought the squawk box (baby monitor) into the basement so I could hear if something was wrong.

I've done this on more than one occasion. Little ones woke up mid set, monitor scared the crap out of me during squats, and I had to run upstairs to put them back to bed. Once they were back to sleep I ran back downstairs and finished the workout lol.

[Chebass88]

I've done this on more than one occasion. Little ones woke up mid set, monitor scared the crap out of me during squats, and I had to run upstairs to put them back to bed. Once they were back to sleep I ran back downstairs and finished the workout lol.

And to their surprise, a sweaty, red-faced guy who vaguely looks like "Dad" is running upstairs, wearing funky shoes and a large belt around his waist.

[Chebass88]

Sunday, July 30, 2017

Not sour about the power hour.

Bench Press: 135x5, 185x3, 205x3, 225x3, 245x3, 265x3, 285x1,1, (see notes), 225x6 (T&G)

Snatch grip deads: 135x5, 225x3, 315x1, 365x12, 385x6

Dips: BW x 12, (BW+10) x 6

Roman chair sit-ups: BW x 20, (BW +10) x 10

Extra wide grip pull-ups: 3,3,2

Curls: 75x12, 85x6

Upright rows: 75x12, 85x8

Time: 59 min
BW: NM

This was a pretty decent session overall. High rep deadlifts are always fun, and are another way to let you know your heart is working. All of the bench reps from 185 to 285 were done with a full 2 second pause (by metronome at 60 bpm). Curls were also light, but lighter is better to avoid elbow issues that arose a few weeks ago.

And now to bake bread for the week and make pizza for dinner. Tonight is my first attempt at making sourdough pizza crust, and may use the basil from our garden for one of the pies. The bread isn't anything particularly special, just plain sourdough.

Stay strong, people of the internet.

[Aaron Montgomery]

Are high rep deadlifts SS-approved cardio? Nice benching btw. Genius idea to use a metronome. I recently started doing 2 count paused bench, and have just been counting to 3 Mississippi fast in my head and hoping that it's about 2 seconds. Gonna have to give a metronome a try next week. I bet there's an app for that.

[Chebass88]

Are high rep deadlifts SS-approved cardio? Nice benching btw. Genius idea to use a metronome. I recently started doing 2 count paused bench, and have just been counting to 3 Mississippi fast in my head and hoping that it's about 2 seconds. Gonna have to give a metronome a try next week. I bet there's an app for that.

There are several metronome apps - the one I downloaded is pretty decent (first or second one in App Store). Two clicks = two seconds. It can take a lot of guesswork out of a paused bench or tempo lifts.

[Chebass88]

Tuesday, August 1, 2017

Pull now, rest later!

Rowing machine: 7516m in 30:00, 5 minute cooldown (1132m)

BW: 263.5lb

Another excellent long row today, with improvement over last week's long row. For the second time, I was able to have an average below 2:00/500m. It was difficult to keep pulling at times, but with the help of a few mental games, it passed. All but the last minute was done with a metronome, which is a nice way to help learn consistency with each stroke.

Stay healthy, people of the internet.

[Chebass88]

Wednesday, August 2, 2017

A lunchtime quickie...

Incline Bench: 95x5, 145x3, 190x15, 200x8; PR - 15RM

Lat Pulldowns: 160x15, 180x8

DB Military Press: 30s x 5, 45s x 12, 55s x 6

DB Pullovers: 70x15, 80x8

Front Squats: 135x5, 185x15, 205x8; PR - 15RM

Decline situps: BW x 20, (BW + 10) x 10

Time: 45 minutes
BW: 266.5lb

This was a pretty decent session. I skipped doing the military press today, as a friend was using the rack, and I didn't particularly feel like working in or waiting. For the second week in a row, my incline bench performance is higher than my front squats (SHAME! ding-ding! SHAME! ding-ding!). 185x15 is a PR for front squats, in the "never did a 15 rep set of front squats" category. 190x15 was a PR for incline bench - I got to 12 reps and had some more in the tank.

My conditioning is getting a little better, even better than the last time I did a similar training regimen. I didn't measure any rest times today, but was able to keep moving fairly quickly.

Keep pushing ahead.

[Chebass88]

A Double Post.

[Chebass88]

Thursday, August 3, 2017

Hard work, better than last time = progress.

Rowing machine: 5 min warmup (1204m), 6x500m with 2min rests, 5 min cooldown (1166m).

BW: 267.0lb

My goal for today's session was to make all of today's intervals faster than the average from the last time I did 6x500m. Done!

[Chebass88]

Saturday, August 5, 2017

Keep pulling!

Rowing machine: 7516m in 29:53.5 @ 23 spm, 5min cooldown (1062m)

My objective for today's session was to do the same distance from Tuesday, in less time. Done. This was the third longer session under 2:00.0 pace.

And now my wife and I are off to celebrate our 7th anniversary. The little guys are staying at my in-laws tonight, so we'll be able to sleep past 5:50AM tomorrow morning. YEAH BUDDY!