Well today I kinda felt like punishing myself, hence the volume. OHP was really concentrating on the false grip and maintaining wrist angle. Really not familiar with sets of 6 but figure I'll get back to doubles and triples next time.
Deadlift had been planning on sets of 6 today but figure I was worn down from the running yesterday, the fatiguing sumos, and the front squats. My 3rd rep of 405 just did not feel right like back rounding so I stopped there without trying a 4th. Went for 3 at 415 and that felt better. Thought about a 425 set but decided I'd rather leave some leg pop in the tank for push presses that I've been neglecting.
Not really making any progress on my weighted pullups mainly due to it being hard to program in among other heavy lifts (and the chains basically just coming in units of 30). Not sure what to do about that. Vaguely considering switching to 5/3/1 or another upper/lower split.
Just two yoga sessions two days in a row; nothing sinister. Today was another hurry at the gym so I took it easy on pullups/chinups and didn't have time for any backoff sets on squat, let alone get to power cleans or rows. Last set of squats was a grind where every rep felt like RPE 9 or worse and I was fully prepared and expecting to dump the fifth. Bench Press is feeling good and I guess I'm close to the weights where I was struggling before rebuilding my form. Not sure if I'm going to try to gym Friday or Saturday but am "supposed" to start doing max doubles on all lifts now...so we'll see.
You must be a glutton for punishment running in that heat/humidity. I used to live in a place that during summer got up to 89 degrees with humidity in the 80s. It is so incredibly oppressive that sort of heat combined with the humidity. It would have taken a crocodile to get me running. Swimming for the win.
Yeah I was blinded by the low heat and didn't check humidity. Stripped on the way. Thought this route was only 5 miles and didn't realize it has about twice the steep hills of my usual. I do think the hot yoga has helped me feel comfortable with heat this early in the summer.
No pool access ATM, unfortunately (really putting a damper on my "do a 200M fly sprint" resolution, lol). Of course if I had pool access, I'd be unhappy going only once per week. Running, that's fine.
Feeling a bit sore from yesterday's run and some yardwork this morning, so tried to streamline the workout a bit. Not happy with the OHP, but pretty pleased with the deadlift PR.
That was a real miss, too; made it about half way up. Gym was closing so had about a minute rest in between. "Well I didn't get dressed up for nothing..."
Bench felt painless. I'd thought about aiming for 245 for the top set but went a little conservative. Alternating from push press to rows involved half a zercher each way, only this time with a regular bar. Thought about skipping squats entirely but figured I may as well fit in a little something (which was pretty much like a low bar back squat, I think). Finished each set of push presses with a controlled front landing--awful but hopefully helpful.
A sumo but not overall DL PR? Not sure how we list these things. Anything over 345 would have been my PR. Front squats was funny because my first set was the hardest. I don't usually take 10 minute rests between sets for FS but it paid off.
Again with the OHP disappointment. Meh. At least no pain and even the weighted dips felt fine, finally.
Going for the 2nd rep on the 360 squat was a hard "NO". Kind of a bad unrack and descent, actually, but gassed from getting it up. Incline was just trying it out but felt good.
Long day with only about 50 minutes for the workout so didn't even go for any pullups. I don't think I had time for standard DLs at the programmed "heavy doubles" today since I'd need full rest, so decided I'd just stick with trap bar for the session. Finally decided to try a light double day for OHP and it legit feels good to not have a failed rep in the session, even if I didn't have time for push presses. Glad to get in the workout, had gone to a second yoga in a row because I still felt sore from the heavy squat session.
Ala-shazam, mother****er! One decent night's sleep and I'm ready for some records! "Bench PR" means that was the weight I can remember not getting up in high school. Feels pretty sweet and I hadn't planned on trying it then thought I'd left myself too short of a gym session for it but YOLO and got a liftoff and here we are! Felt painless and I even went for a deliberate slow drop (if not an actual pause at the bottom).
Incline press I was really rushing by the end and even whacked into the support overhead on the 3rd rep. I *may* have been able to get the 5th rep anyway but decided to be a bit conservative.
Squats were nice to really focus on form at a pretty manageable weight, with repeats being a rarely used method of fatigue but I happen to like them.
Such a short session with no power cleans or kettlebell swings or even my usual warmup variety are ok for some sprints on the way home. I may still go for a longer run tomorrow depending on how I feel. Actually not sure what my workout schedule will be over the next week--will just make it up as I go.
Been feeling DOMSy since the heavy bench press, but not sure I'll make it to the gym until Friday so went ahead with OHP. Meh. I gotta learn to take a knee or jump back on a failed push press.
Front squat was screaming bloody murder on the second 290 rep, so really happy to (very, very slowly) finish the third.
DL this was my first time doing deficits so I just wanted to get some decent volume and feel it out. I have no comfort level dropping the weight quickly. Weird.
Probably went a little light on squats due to the heavy Zerchers, but it was worth it. Both types of rows felt good and the high reps let me circuit nicely.
Another rushed session and probably too quick of a turnaround from running hills last night to DLs in the early afternoon. Somewhere in there I forgot I was doing chinups.
OHP I'm trying out a "Beyond 5/3/1" format...the one where you swap 3s with 5s so it's really 3/5/1 then you add joker sets and backoff sets so I'm not just resetting by 30%. On the bright side, I think I'm starting to understand what the hell Montecore is doing--I even thought about loading up 134 for my first set out of tribute.
This one was nearly two hours. The rows, squats, and incline press were done as a circuit since they're all fairly light effort (except for the last rows). Probably 15-20 minutes at the end just on push press with some high step-ups in between.
Well that was weird. Where's the heavy breathing? Where's the racing heart? Do I even need to drink water for this?
Kind of nice to get my entire DL workout done. Actually legs felt lousy through warmups including front squats (where my shoulders also felt too tight...maybe they usually loosen up through pressing?) so I cut that part short rather than go up to 295 as planned. All DLs felt great though.
wu Hammer Curls 20x30
wu Curls 2x12x80
wu 1-arm Arnold Press 5x35, 2x5x45
wu Bent Over Chicken Wings 3x20
Overhead Press 5x120, 5x140, 7x155, 4x165, 2x5x155, 5x120
Round Back Pullups 2x5, 5x5x+40
Dips 5xbw, 2x5x+30, 8x+30
Back Extensions 3x8
Feels weird not even warming up my legs. Hamstrings been unusually DOMSy since the DL workout and I'm not even sure why, but nice to lay off them today. Had thought I'd work in some push presses today but ran short on time. Back extension is done outside, which means stepping out into 95 degrees with super-high humidity--ha ha ha!
Good job also on no failed reps.