8/29/14

Today was a solid session, felt really strong on the lifting. The "metcon" was terrible for me though... it barely even got my HR up... it was just a very taxing workout for my shoulders. Had to do lots of singles on the bar MU and strict HSPU... tough day mentally. But everything in my life is going so well right now I won't let this little shitty session get me down. Tomorrow is another day. The back squatting went well, reps at 315# were done with zero pain.

Also on a positive note, I went to a doctor today to get my lower back/hip checked out. The word was that it is nothing serious, just some tissue stuff no disc problems. I got some ART/needling done... hopefully will be feeling better in the coming weeks/months.

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 225#
*Sets 3-4 – 275#
*Sets 5-6 – 295#
*Sets 7-10– 315#

-These were below my actual %s ... but I was happy to hit some reps at 315#.

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 70, 70, 70, 75, 80, 85, 90, 95, 95, 95)

-135#, 135#, 135#, 145#, 155#, 165#, 175#, 185#, 185#, 185# ... felt really strong here, was really fun. Glad to hit 185# on the minute 3 times (max is 190#) ... probably should have gone for the PR, but was sharing a bar with someone and we went right into part C. Next time!

Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

-225#, 225#, 225#, 235#, 235#, 235#, 245#, 245#, 245#, 255# (f) ... was just too taxed after everything to get 255# (PR = 260#).

D.
Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)

-This took about 30 minutes ... it was fucking lame. Splits were 6:00 / 18:00 / 30:00 ... last set of bar muscle ups and HSPU were ALL SINGLES. This was just mentally tough for me because I suck so much at this stuff ... tough, but got the work in and didn't quit.

E.
3 Sets:
10 Standing Fat Bar French Press (85#)
Rest as needed

then...

3 Sets:
10 DB Bench Press with thumbs facing face (2 x 50#)
15 Close Grip Fat Bar Bench Press (85#)
Rest as needed

-Got a huge pump in the tris from these, fun stuff!