3/28/16

AM Workout (0800) 

Despite training alone today, I had a very good workout. My bench felt a little bit weaker than usual, but the singles are getting pretty heavy for me at this point in the cycle. For the first time over the course of the cycle, I needed a little bit of a spot for a few of the singles. Might cut back the accessory volume this week a bit in order to recovery more / peak over the next two weeks. Anyway, overall had a great session and I'm happy I was able to "cheat" a little on my diet over Easter, but still feel and look fit despite deviating from the diet a little.

A.

Bench Press

5 Sets of 1 Rep @ 90% (215#) + 5# over last week’s 240# = 245#

Rest 3 minutes

3 x 2-3 @ 80% of heaviest single (200#)

3 x 5-7 reps @ 70% of heaviest single (175#)

-Got the first two singles at 245#, then need a very little spot during the lockout of the last 3 reps... this was a little disappointing, but I started the cycle off of a 240# 1 RM, so I need to be realistic about hitting these. 240# for 5 singles went up easily last week though, so I might just be under-recovered from training the last 3 days in a row.

-Got 3x3 @ 200# and 3x7 @ 175# easily 

B.
For time: 

21-15-9
Shoulder-to-Overhead (115#)
C2B Pull-ups

-4:17 ... Unbroken aside from the set of 15 pull-ups... went 8/7 there. Definitely don't feel like I'm in 'crossfit' shape right now... a short burner like this kicked my ass, but I haven't been training like that much and my nervous system feels the best it has in years, which is a huge positive and I'm not really concerned about the fact I did this slightly slower than I would have in the past.

C. 

3 Sets:

Seated Arnold Press x 7 Reps (2 x 40# DB) 

BB Row x 7 Reps (150#) 
Rest 2 minutes

-Complete

D.

3 Sets:

Flat DB Bench Press (thumbs facing head) x 7 Reps (2 x 70# DB) 

Standing DB Curl x 7 Reps (2 x 40# DB) 
Rest 2 minutes

-Complete

PM Workout (1930) 

4 sets:
750m Row
Rest 2:00

-2:38.2
-2:37.1
-2:40.8
-2:38.5 

Rest exactly 5:00 then...

For time:
27-21-15-9
Calorie Row
Push-ups

-6:18 ... good/short burner, glad I got this in. Haven't been doing two-a-days much at all... but I'm feeling much better lately, couldn't fight off the urge to bring the rower out.