My Bench was all over the place
Wed 20-09-2017
Yesterday I did 2 full hours of Kung Fu Training. First Hour is Forms, 30 minutes warmup and the you perform your forms one after the other with as much rest as you judge yourself to need. So at the end is kind of interval training. Second hour is 20 minutes warmup + medium/high intensity aerobics conditioning with some pushups. It varies from session to session. So I wanted to see how my recovery fares with that thrown in between my lifting workouts.
Something I forgot to write above is that I'm 39yo and 176cm tall (so that's 5′9 9/32″ according to Convert 176 cm to feet and inches).
Today's Workout
- BW: 79,6kg (+0,4kg)
- BF%: 19,6 (+0,4)
- Squat: 122,5kg 3x5 (Last set was a real grind but I made it. Will review the video because I think form was awful, at least the last rep of last set. Quads are feeling already sore, which probably means I'm not involving enough hip/back chain?)
- Bench: 70kg 1x3; 67,5kg 1x2; 67,5kg 1x1. This was a mess. I think form broke down pretty quickly and I had absolutely no chance to complete the first set. So I decided to repeat 67,5 which I did last friday 3x5 and to my surprise I was again hopeless
- Power Clean: 50kg 4x5. Yes, 4 sets. I did an extra set because I think I need the practice and didn't feel the previous 3 were too taxing. I did use double mats two start the movement higher (as suggested on the form check thread) and it effectively felt much much better. Will post a follow up video later today to the form check thread
- RDL: 62,5kg 3x5. Trying to strengthen more the hamstrings, since I'm still rounding the back when I last deadlifted 135kg last friday. I don't do RDLs regularly, only from time to time.
All in all it was disapointing to have missed the benches so badly. I'll put this down to not enough sleep (only 6 hourse last night), not enough recovery (with the 2-h kung fu yesterday). So, for next week I think I will stick to my usual Tue-Thu-Sat schedule, which only puts 1-hour of low intensity Kung Fu the day before the lifting workouts.