cmynhier's Intermediate Log

[Chad Mynhier]

Rower:
3 minute warmup
6x:20/1:40
2 minute cooldown

[Chad Mynhier]

Bench press:
Warmup:
45x10
45x5
95x5
135x3
165x1
185x1

Work:
197.5x5
197.5x5
197.5x5

Press VD:
Warmup:
45x10
45x5
75x5
95x3
105x1

Work:
107.5x5
107.5x5
107.5x5
107.5x5
107.5x5

Overhead tricep extensions:
25x10x3

One-handed, dumbbell.

[Chad Mynhier]

Link to current programming.

Squats:
Warmup:
45x15
45x5
135x5
225x3
275x1
295x1

Work:
305x3
305x3
305x5

+2 on the last set. This was part of my original rotating-rep-ranges programming as given to me by Adam Skillin, doing as much as +2 on the last set so that I get used to doing 5's at heavier weights.

Chins:
10x3

I did these as 5 pairs of triples with 1 minute's rest inside the pair and 2 minutes' rest between pairs.

BB rows:
135x8x3

Jumped up from 95. These were still reasonably light, so a 20-pound jump next time.

BB curls:
65x10x3

Conditioning:
Rower:
3 minute warmup
6 x :20/1:40 intervals
2 minute cooldown

[Mr. Bingley]

nice job on the squats (and bonus points for the monica seles grunts!)

[Chad Mynhier]

nice job on the squats (and bonus points for the monica seles grunts!)

Yep, I'm a grunter. Luckily, I don't work out at Planet Fitness.

[Chad Mynhier]

Press ID:
Warmup:
45x10
45x5
75x5
95x3
115x1
125x1

Work:
127.5x4+f
127.5x3

I've moved into the "running it out" phase of this TM run. I'll do 2x3 for intensity day for as long as I can, then move to 5x1.

Bench press:
Warmup:
45x10
45x5
95x5
135x3
175x1
195x1

Work:
200x4
200x3
200x3

I've exhausted 5's on my bench LP, so I'll move to 3x3 for as long as that lasts.

Dips:
5/5/9

Planned 3x5 with AMRAP on the last set. I'm a bit surprised I got 9.

I figure if I do these on Thursday, I'll have enough time to recover from them by Monday. Once I move to heavy/light for bench and OHP, I'll do these on heavy bench day (which will still be Thursday).

[Mr. Bingley]

i tried dips but man do they keeeel my wrist

nice work on them thar presses!

[Chad Mynhier]

i tried dips but man do they keeeel my wrist

I want to think these killed my wrists when I first did them a year and a half ago. They seem to be okay this time around. I could just be misremembering.

[Chad Mynhier]

Link to current programming.

Light squats:
Warmup:
45x15
45x5
135x5
185x3
225x1

Work:
235x3x5

Again, these were on two minutes' rest, focusing on bar speed. Not the bar was going that fast, but I was at least trying.

Deadlifts:
Warmup:
135x5
225x3
315x1

Work:
340x3
340x3
340x5

Shrugs:
195x20x3

Rower:
3 minute warmup
6 x :20/1:40
2 minute cooldown

[Chad Mynhier]

Link to current programming.

Bench press:
Warmup:
45x10
45x5
95x5
135x3
165x1
185x1

Work:
202.5x3
202.5x3
202.5x5

Press:
Warmup:
45x10
45x5
75x5
95x3
105x1

Work:
110x5
110x5
110x5
110x5
110x5

LTE:
80x8x3

OTE:
30x6
25x10
25x(10R, 9L)

Couldn't get that last one up with my left arm.