Very cool, skid. I thank you. A chance to see what I was looking for. Have to agree, you went pretty deep!
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Very cool, skid. I thank you. A chance to see what I was looking for. Have to agree, you went pretty deep!
Yeah, I was a little tired from my deadlifts and paused squats as well.
Warm up 500M row
Comp Bench
130kg-6,6,6, rpe was getting dangerously high:) at 9ish on the third set so I dropped weight
125kg-6,6,
DB Bench
95's-10,10,10,10
Tricep press down
165-15,15,15,
DB Curls
40's-10,10,
Warm Up 500M row
Comp Bench - I'm trying to keep RPE under 9 but am fatiguing quickly. I'm doing lots of benching/pressing and am not recovering fully between workouts.
150kg-1@8
137.5kg-4@8.5, 4@9
135kg-4@8.5, 4@9
132.5kg-4@9
https://www.youtube.com/watch?v=3Fk5Yg6rJOs
Close grip bench T&G
125kg-6@8, 6@9,
122.5kg-6@9
OH Press
75kg-8@8, 8@8, 8@9
500M row warm up
Squat - Squats continue to suffer - quad tendonitis in both knees and a sore R hip - still able to train but bothersome.
170kg-1@6
180kg-1,1,@7.5
150kg-5,6,6,6,@8
https://www.youtube.com/watch?v=3vPaos4jwAs
Pause deadlift (off floor)
170kg-3,3,3,@7
Cable row
135kg-10,10,10,@8
Chins
BW-6,6,6,6,@8
Warm up-500M row
Fast workout today!
Comp Bench all paused
117.5kg-8,8,8,8,8, all at rpe 8-8.5
Close grip incline T&G bench at 45 degrees
95kg-7,7,7, at rpe 7.5-8
Dips
10kg-10,10,10, at rpe-8-8.5
No rain today, so I'm going to take my bike out for another ride on the marvelous, lightly trafficked and curvy mountain roads we have here in BC. I need to get 1000k on it before the first service and BMW will add the chip that allows it to make full 165 hp (they've actually dyno'd at over 160 rear wheel hp). Ostensibly it's to allow the engine to break in properly but it's a good thing that BMW does this. It allows the rider to get used to the bike with only 100-120hp or so, as the break in chip limits rpm. It's plenty fast already considering its a sport/touring/adventure bike!
Warm up - 500M row
Deadlift
220kg-1,1, @8.5
185kg-6,6,6, @7.5-8 added wraps after first set as bar knurl is very aggressive and hurts my dainty hands.
https://www.youtube.com/watch?v=g3rIAls-do0
Paused squat - Squats felt good today. The soreness in my quads is going away it seems.
157.5kg-3@7.5 undershot rpe a little so added 2.5kg
160kg-3,3,@8
DB rows
115lbs-10,10,10,
DB curls
40lbs-10,10,10,10,
Ab wheel-8,5,5,
Warm up - 500M row
Comp Bench - all reps paused
130kg-6,6,6,6,6, all @ 8-8.5rpe
DB flat bench
95's-10,10,10,10, @8-8.5 rpe
Cable tricep press down
155-12,12,12, @ 7 rpe
Warm up - 500M row in 1:54
Comp Bench - Pec's sore from Wednesday's DB presses. A good sore though.
152.5kg-1@8.5
137.5-4@8.5
137.5-4@9 dropped weight to keep rpe within prescribed range of 8-8.5
135-4@8
135-4@8.5
135-4@8.5
https://www.youtube.com/watch?v=ncgGuG-HJIM
Close grip T&G Bench
125kg-6,6,6, all at rpe 8ish
OH Press
77.5kg-5,8,8, - For some reason I got a little dizzy on the first set so aborted at 5. The sets of 8 were rpe 8
Warm up row - 500M
Squat
185kg-1@8.5
152.5-6,6,@8.5
150-6,6,@8.5
147.5-6@8
https://www.youtube.com/watch?v=EZKg5k4s0ik
Paused Deadlift - 2 second pause just off floor
180kg-2,2,2,@7ish
Chins at bodyweight
OH-7,7,
UH-8,8,
Cable row
140kg-10,10,10,
Warm up - 500M row
This is the start of a new training block and a bit of a de-load week which I could use.
2 second Paused Bench @ rpe7
130kg-4@8 - A little too high intensity so dropped 5 kg
125kg-4,4,both at rpe7
2 second pause incline bench at 50 degrees angle
85kg-8,8, both at rpe7
LTE
70 lbs-10,10,10, Went super easy/light on these as my left tricep tendon where it inserts into my elbow is inflamed and this type of exercise irritates it. We'll see how this develops...