9/14
Although I'm taking a week off after the meet I still did some light training to hopefully prevent DOMS when I start training seriously next Monday.
SSB squat - 245-5,
T&G Bench - 225-10
9/16
My upcoming programming will have 25 minutes of low intensity cardio once per week. I've never rowed beyond 500 meters but today I rowed 5000 for the first time. I set the dial to 6 on the rower and did 5000 meters in 22:18. It's pretty boring and I should have turned the radio on or something as it seemed to take forever.
Thanks Oldster!
9/18
Warm up - 500M row in 1:50
Comp Squat:
395-1@9.5 Supposed to be 8 but I must have lost some strength, Could have done more weight but a second rep was questionable.
315-5@8
315-5@8
Comp Bench:
315-1@8+
255-6@9 (supposed to be 4 reps for 8 but I wanted to see how accurate my RPE guesstimates were)
255-5@8
DB Incline press at 60 degrees
85-10@8
85-10@9
85-10@9 - Tweaked my left shoulder a bit when I hoisted the dumbbells to my shoulders. Kept the rest short to keep RPE high since I have limited heavy dumbbells and cant change weights easily.
Nice bench PR!
Thanks Buster! Wouldn't pass in a comp but still got it up...
9/19
In a hurry today. Sister and Brother in law bought a pineapple farm in Hawaii so helping them pack a container of their stuff to move there.
Deadlift - 455-1@7.5, 375-5@7, 375-5@7
Press 185-4@7, 190-4@7.5. 200-4@8.5
DB split squat - BW-10, 25x2DB-10, 35x2DB-10 - First time doing these so went easy...
9/21
Warm up - 500M row in 1:58
SSB Squat:
315-4@7,
325-4@7.5
345-4@9
Close Grip Bench:
265-4@7
275-4@8,
295-3@9.5
DB Press:
55-10@7
65-10@8
65-10@9
9/22
Warm up - 500M row in 2:02
I poured sixteen cubic meters of concrete Wednesday on my farm hydro project and today I removed the concrete form I constructed earlier. It was easiest to smash it apart with a sledge hammer and large pry bar instead of taking out the nails, screws and lag-bolts that I used to hold it all together. It took me the better part of the day to do it and I was a little tired for today's workout. Back when I was younger this would prime me up for a workout but unfortunately physical work just tires me out nowI still ended up with a fairly decent workout though...
Rack Pull @ mid-shin:
405-4@7
425-4@8
445-4@8.5
Bench Press with Blue Rogue Bands:
205-4@7
225-4@8
235-4@9 - This is the first time I've tried these. I was going to use my red bands but they apparently went to college with my kid. The blue bands are a little stiffer. I'd estimate 75+ pounds at lockout and at my chest there was maybe 10-20 pounds tension. These are a great bench accessory lift!
Pendlay Rows:
225-4@7
245-4@8
265-4@8.5 - Did these mostly strict but the last one had a little body English on it
Wow! Just the concrete work would have done me in.