Link to current programming.
Press ID:
Warmup:
45x10
45x5
75x5
95x3
115x1
125x1
Work:
130x3 -- 3 rep PR!
130x5 -- 5 rep PR!
The bad news: I have a head cold. The good news: having a head cold doesn't mean you can't set PRs. (And the other good news: I'll wake up tomorrow sounding like Barry White. Or Isaac Hayes, if you prefer.)
This was supposed to be 130x3x2. After the first set, I felt like I could have done more, so I went for 5 on the second set.
Bench:
Warmup:
45x10
45x5
95x5
135x3
165x1
195x1
Work:
207.5x3
207.5x3
207.5x5
Still running out the LP on bench press, 3x3 and shooting for 5 on the last set. I figure that last set will act as the canary in the coal mine -- once I can no longer do 5, I'll know my time is limited.
I dive-bombed the first rep of the last set and had some difficulty getting it up. I worked on maintaining my tightness on the others.
Dips:
2x6
1x10
Essentially 3x6 with an AMRAP on the last set.
Link to current programming.
Light squats:
Warmup:
45x15
45x5
135x5
185x3
225x1
Work:
240x3x5
Tried to make the bar move fast and did these on 2 minutes rest.
Deadlift:
Warmup:
135x5
225x3
295x1 -- DOH. This may be the heaviest I've DOH'd.
Work:
320x5
320x5
320x5
BB shrugs:
205x20x3
(Insert shrug emoji here for humor.)
Rower:
3 minute warmup
6 x :20/1:40
2 minute cooldown
nice doh!
and 15 at 320...yowzer
Link to current programming.
Bench press:
Warmup:
45x10
45x5
95x5
135x3
165x1
195x1
Work:
210x3
210x3
210x5
Press VD:
Warmup:
45x10
45x5
75x5
95x3
105x1
Work:
115x5
115x5
115x5
115x5 -- Not sure what happened on the descent after rep 4, but I almost lost it.
115x5
LTE:
90x8,8,7+f
I discovered the problem in doing these without a spotter. When you can't fully extend your elbow on the last rep, the bar has no good place to go. I'll have to figure out a better failure mode.
OTE:
30x7,6,6
One-handed, dumbbell.