3/28/20

Today was overall a great session ... started off with a bummer bench press... didn't hit the numbers I wanted to... but everything else went really well. Felt strong on everything and very fit during the conditioning pieces. In retrospect I may have done too big of a lift for an opener on Bench Press on Thursday and burnt myself out ... but I'm not sure, I have always struggled with this lift and I was consistent with that today. Happy to squat 200 kg / 440# and deadlift OVER 500# with a lift at 505# ... the most I've done since pre-TBS on both of these lifts (circa 2016) ... great stuff given that I am lighter than I was then and just came off a marathon. 

A.
Mock Powerlifting Competition

1 set x 1 rep

Give yourself 3 attempts in Back Squat, Bench Press and Sumo OR Conventional Deadlift, in that order. 1st attempt should be something that you can hit for 2-3 reps. 2nd attempt should be at or just under your current PR's. 3rd should be PR attempts.

-Warm-ups went the same as for the Opener's two days ago, lefts went:

Bench: 250#, 260# (fail - needed a slight spot), 260# (fail) 
Back Squat: 405#, 425#, 440# 
Deadlift: 455#, 475#, 505# 

B.

For time*: 

10-9-8-7-6-5-4-3-2-1 

Bench Press (185#)

Strict Pull-ups 

*Compare to:

-11/27/19 (done at 165# bench in a time of 18:45) 

-2/01/20 (done at 165# bench in a time of 10:27) 

-Result = 14:51 ... this is a huge improvement over November's attempt ... 20# more on the bench and 4 minutes faster ... nice to see my muscular endurance come back a lot after the marathon ... overall enjoyed this, best 185# has ever felt for this many reps 

C.
EMOM 15 (5 sets) of: 

1st - 30sec KB Goblet Loaded Wall Sit (35# KB)
2nd -  8 Strict Toes to Rings (unbroken)
3th - 10 DB Hammer Curl to Press (2 x 35# DB)

-Complete ... fun/difficult conditioning ... big pump finisher