First one of these in a while due to the packed schedule. Was fine.
Had one and a half couch bourbons last night and had to get up at 2 to take a piss and then didn't get back to sleep for half an hour. The olds are fun.
I had ~350 calories of Graeter's Salted Carmel last night (real full fat ice cream) and it was pretty delicious and a better experience than powering through a pint of Halo Top. Eating a full pint of fake ice cream is something that probably isn't going to remain in my wheelhouse; easy enough to fill up the hole in my tummy with fresh fruit if I'm not going the poverty cals/suffering route.
It's like that with me a lot of the time too; but I've been on a roll recently, so I've been able to (mostly) extend my diet sperging to limiting dessert as well.
A
Incline bench (5/3/1): wu, 135x5, 150x5, 170x1, 185x3, 200x3 (9.5), 170x8 (9.5), 160x9 (9.5), 140x10
DB Row: 6x10x95
One Arm Cable Row: 6x15
B
DB Bench: 8x95; 6x100; 4x105; 6x100; 7x95
Machine Rear Fly: 6x12
C
Seated DB Press: 3x8x55
Cable Upright Row: 3x12
Walking into the gym I remember thinking how my elbow felt great, which of course meant it tightened up during on of my incline AMRAP sets. Standard. Relatively certain I wasn't getting another rep on the 200 triple or the 170 and 160 sets, but none of them were really true grinders that were ever in doubt. I hit the rep numbers I was targeting.
I think it's time to continue the never ending journey of attempting to not be a moron and start titrating the volume and intensity of my upper body assistance exercises based on what day of Sn/3/1 I'm on -- I always have trouble with the volume on 5s day, and magically no real issues on the 1s, so I'm thinking something like this makes sense for today's assistance going forward:
Sn/3/1 5s OHP, DB Bench 3x4-5x105, Seated DB Press 3x6x60ish
Sn/3/1 3s OHP, DB Bench 4x6x100, Seated DB Press 4x8x55ish
Sn/3/1 1s OHP, DB Bench 5x8x95, Seated DB Press 5x10x50ish
And try to progress from there.
In other news, 1.5 oz of floor bourbon still affects my quality of sleep. Time to titrate downward a bit more and see how it goes, I suppose.
I do the same thing with gummi bears and jelly beans. It takes a huge amount of will to not consume 500+ calories of them in one sitting. (There may be multiple sittings per day.)
All DL reps again very k. Concentrated on full body tightness instead of just cueing the low back or lats or quads or whatever and it felt and looked solid; also held the reps at the top for an extra few beats. Added a few backoff sets for extra volume, but remained just as deliberate as with the top sets. Felt good, and like I have more in me, but I'm following the program. Everything else easy.
Chaps is the best I can do; it's a YMCA, after all. Unfortunately I don't don't have the ankle mobility to go barefoot, so you're going to have to imagine that part.
Took a well needed break from lifting and logging over Memorial Day; went to the 500 with a buddy and sat between Turn 1 and 2. Both the Dixon crash and the five car pile-up with around 22 laps to go happened right in front of us. Perfect day and super exciting race; brought brats and topped them with frijoles charros; also had beers, fruit, chips, and other sundry items. Also cooked out on Memorial Day; may summarize in the recipe thread later.
Compressed this workout a fair bit temporally given I have an early flight to catch and I had to wait for the nanny so I had under an hour; no real effect except I might have gotten another rep on the backoff sets.
A
OHP (5/3/1): wu, 3x105, 3x122.5, 1x137.5, 2x147.5, 2x160 (~9-9.5), 7x137.5 (9), 7x130 (9), 8x115 (9)
NG chins: wu, 6x3x+45
DB Pullover: 4x10x80
B
DB Incline Bench: 4x6x80
DB Hammer: 4x9x45
Facepulls: 8x15
C
Dips: wu, 5x+45, 5x+60, 5x+70, 5x+80
No elbow pain; did the light full ROM triples with a pause at the bottom and it seemed to help. Left forearm got pumped/very slightly sore later on in the workout, but nothing at all like the previous weeks.
OHP doubles and AMRAP all felt solid; even with the extra weight I didn't need to loosen my belt, so I felt good/not sluggish. Dialed back the volume on the DB supporting work as planned; it was pretty smooth except for the first set, which I did with about thirty seconds rest after my last OHP backoff. Dips were light and easy; didn't have time to go heavier.
My ROM is pretty normal . . . Unrack at the nostrils and press out to an inch below the hairline. I'll film my next heavy single attempt just to make sure it passes EV's standards, though.
That's the line? I'm allin, Monte is a virtual lock. That line may be okay EV vs. random when we're talking about ROM but Montecore? Pshhhh, EV is drawing dead.
On the road, so just a quick morning workout before work at a Crossfit box half a mile from the hotel. 270 double felt good even though I got a bit on my toes on rep 2. Felt like I could have gotten more on the 230 AMRAP, but not being in a cage is weird. Assistance DLs more K than last week. No time for RFESS, unfortunately.
