6/14/2018 Thursday @Home 6:30am
Yesterday my new Rogue B&R bar arrived First impressions are that this is going to be about the best all-around bar for the basic compound exercises. The knurling is perfect. It’s not overly aggressive to where it would tear up skin but it still has very good grip, I can't wait to deadlift with it! This morning was my first chance to use the new bar and the feel is great. The thickness is perfect, my old bar is a little thinner and it bothered me somewhat but it still got the job done. The B&R bar is a 20Kg bar. On my scale it came in at 46 pounds. My old bar which is part of an Ethos bumper plate/bar combo weighs 44.8 pounds.
Bench 235X3X2 The last rep of each set was sloooow. Adding the weights up with the new B&R bar, the total was 238.5 pounds. 3 weeks ago when I tried 240 at my work gym I could only get 2 reps but that 240 was not quite 235 since the bar and plates there are all light. So I was very happy to get this today!
Press 135X4 The goal was 5 reps. Last week at home I only did 3 reps on intensity day. So I’ll take the extra rep plus the 1.2 pounds heavier weight because of the new bar. Next Thursday will be 5 full reps.
Laying Triceps Extensions 2RG20 95(8,10-18) Didn’t quite make the full amount of reps planned but this is the first time doing this exercise at home. My EZ curl bar has different contours then the one at work plus my weights are slightly heavier. I think that it took the first set to get the feel for them with different equipment.
I was happy with this workout. Steady progress is being made on a weekly basis. Even though today is only the third session since going with a 4 day split I am really liking it. The workouts are much shorter and I feel refreshed rather then tired throughout the day. I think that this is the schedule I will be sticking with for quite some time. It finally feels like all the pieces are falling into place as far as workout schedule and exercise selection go.