Despite post-seminar-itis (severe lack of sleep, odd eating patterns, and way more alcohol than usual), I had a great workout today at CFSB before heading back home for my evening clients. I was worried I'd have to scale way back today, but I guess training sick last week got me used to sub-optimal conditions.
Thanks to David O for being a great host all weekend and letting me train there twice, and it was really fun hanging out with Jeremy, too. Always good to see the coaching staff and crew there, too. A lot of SSCs.
Press
230x4, 230x3 - PR (I think)
Notes: Planned on two triples, but felt I had a bit more gas in the tank on the first set so did a very slow fourth rep. Rested extra after that for the second set.
http://www.youtube.com/watch?v=EiKtAbUOwxY
Bench Press
325x5x5
Notes: Ties my best 5x5, I believe. Still not as strong in the bench as last time I was at this weight, but at least I'm doing it. First two sets with no hand-off, but that was getting really hard. Luckily the CFSB coaches meeting was over after that, so I grabbed Jeremy for a hand off for the last 3 sets. Don't think I could have done 5x5 at this weight without one.
Only very minor shoulder weakness/discomfort. Seems to be getting slightly better week over week.
Weighted Chins
BW+50 x 5 x 4
BW+35 x 5 x 2
Notes: No cable row or plate loaded for, and didn't want to fry my back before Volume Squat Day with Bent Over Rows or DB Rows, so did extra weighted chins. Since I suspect some of you doubt a man of my girth can actually do these, I video'd them for your entertainment pleasure. Before set two there's a message for Gillian in there, and you also get some Double Meat action as well as random chatter between Jeremy and I between sets.
They're not super strict, and my feet start on the floor for the first rep of each set, but I get over the bar.
http://www.youtube.com/watch?v=n2Cx-RvCAJU
EZ Curl Bar OH Tricep Extensions
Bar + 90 x 10 x 2
Notes: Much to my surprise, CFSB has an EZ Curl bar. Ya, bros!
Band External Rotations
1/2" band x15x3
All in all this workout which normally would take me about 1:45, took me 2:50.