Light/Recovery Day
Squat
Same scheme as last Weds - Starting with empty bar: high bar for 3, front squat for 3, add weight; high bar for 3, front squat for 3, add weight; repeat.
Weights @ 45, 75, 105, 125, 145, 165, 175.
Squat Notes: All very easy, obviously, though since I don't work on it much (and haven't for ~2.5yrs) my rack position isn't as good as it could be, so I notice that beginning at 165.
Chins
8,8,8,8
Chin Notes: Rested 3 mins. The eighth rep required some work on the 3rd and 4th sets.
KB Clean and Press Ladder
16kgx3/2/1 (1 clean, 3 presses; 1 clean, 2 presses; 1 clean, 1 press)
24kgx3,2,1 x 3
KB C&P Notes: Easy. Just wanted to get some type of pressing in, between days of hard BB Presses.
Cable Rows
120x10, 160x10
CBL Row Notes: Easy.
Conditioning
Old Man Runs - mixed it up a bit today. Started with a few slower 1 min walk/1min runs at jogging speed (5.5-6.9). Then did a few 45s run/1min walk at running speed (7.2-8.2). Then did a couple 30s runs at 8.8. Then finished with another minute @ 7.5. Took 15 mins total. Felt pretty easy.
Session Notes:
1. I'm enjoying HB and Front Squatting on Wednesdays. Even though I'm doing both ridiculously light for now, I'm enjoying the variety of movement. One of the nice things about having a recovery day and being competent enough in the LBBS is being able to play with stuff like this just cuz. I don't think it will have any effect on my training, positive or negative, from a purely physiological perspective, but after a year of LBBS-only, it's nice mentally. And that can be important.
2. Tuesday weigh in at 259 and change. Only 2lbs less than last Tuesday, but considering how much looser my jeans are and that I tightened my belt a notch, I am not concerned. Especially since I'm not really going by weight here. I estimate I'll be in the mid-high 240's when the slow cut is done, but I'll land wherever I land and choose my weight class accordingly.