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12-02-2021, 08:23 AM
#1241
12/1/21
Airdyne (LISS)
20 mins, 5.9 miles
Another +1/10th of a mile, started at 5.1 miles and have gone up 0.1 each ride. Hardest I've worked yet, felt good though. I'm thinking once I hit 6 miles I'll make that my target distance and try to PR the time it takes to hit 6 miles because I don't feel like riding longer than 20 minutes.
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12-03-2021, 08:25 AM
#1242
12/2/21
Press
152.5x2x3
Very hard
Push Press
152.5x4x3
Dips
11, 11, 11
Heavy press days have been kicking my butt more than any other session for some reason
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12-06-2021, 08:06 AM
#1243
12/3/21
Squat
285x2x3
Moved fine. Still just building back confidence and dealing with this forever lingering left groin
Paused squat
235x4x3
Chins
4, 4, 4, 4, 4, 3
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12-06-2021, 08:07 AM
#1244
12/4/21
Airdyne (HIIT)
12 x 10:50
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12-06-2021, 08:09 AM
#1245
12/5/21
Bench
195x8x3
Challenging enough to drop to 2.5 lb jumps here
CGBP
185x8
172.5x7
160x8
Triceps were toast
LTE
77.5x10x2
77.5x8
Triceps were really toast
BB Curls
75x8
70x10
65x10
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12-06-2021, 12:13 PM
#1246
Deadlift
305x6x4
Moved fine, 24th rep was hard due to fatigue. About 5-6 min rests between sets. I'll try to keep the 10 lb increase train rolling
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12-08-2021, 08:38 AM
#1247
12/7/21
Airdyne (LISS)
6 miles, 19:57
Now that I've hit a lifetime 20 minute PR and my goal distance, I'm gonna see if I can shave a few seconds off each ride. Arbitrary goal of eventually hitting it in 18 minutes = 3 minute/miles
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12-09-2021, 01:08 PM
#1248
12/8/21
Press
145x3x3
Moved well
Strict Press
105x8x3
Moved well
Dips
5, 5, 5 w/ +25 lbs
So I'm thinking because my doubles press day has been noticeably harder than everything else that I need more frequent exposure to heavy pressing than once every 3 weeks. So instead of doing 8's today with 3x3 strict backoff I reversed them. Plan is to still do 5x3 press on 5's day but switch backoff from 3x4 strict press to 3x3 push press; on 2's day I'll keep doubles rolling as long as I can then roll with 5-7 singles across and change the backoff that day from push presses to 8x3 strict press backoff. So my press cycle will look like
week 1: 5x3, 3x3 push press
week 2: 3x3, 8x3 strict press
week 3: 5-7 singles, 8x3 strict press
See how that goes for a while and then maybe add/tweak things from there
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12-09-2021, 01:10 PM
#1249
ambw 224.4 PR
Squat
245x8x3
Moved really well, left groin pain as minimal today as it's been in a long time.
Paused squat
240x4
Chins
6 set of 4
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12-10-2021, 12:05 PM
#1250
Airdyne (HIIT)
12 x 10:50
Felt strong on this today. Hit minimum 95 RPM on all of the last 9 sprints, and accidentally hit 97 the last 2 sprints.
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