Warm Up Elliptical - 5 minutes over 160bpm, stop under 130bpm Foam roller and mobility with 12kkettlebell
Work Deadlifts - 5 x 132, 200; 3 x 225; 3 x 250lbs Overhead Squats - 5 x BW, Hollow Bar; 45, 45, 55, 65, 65 Ab wheel - 5 x 6 x Partial reps Thin Pinch - 4 x 5 x 63lbs
Notes Ate lunch and took a nap before this one. Deadlifts were still sub-par. I am wore out.
The overhead squats are pleasing. After a few sets, I open up enough to use weight on them.
Warm Up Elliptical - 5 minutes over 160bpm, stop under 130bpm Foam roller and mobility with 12k kettlebell
Work Front Squats to Box - 5 x BW, 45; 3 x 90, 100; 6 x 115lbs DO Axle Deadlifts (35lb plates, band on knee) - 5 x 7 x 143lbs Reverse Lunges - 5 x 8/8 x 8lbs
Notes Yesterday's workout left my pretty drained. My hear rate was much higher than expected while warming up.
Squats were much easier than I expected. I might actually be getting stronger.
7 felt like a lucky number of reps on the deadlifts. I may have been able to do a little more. I'll try next time.
Warm Up Elliptical - 5 minutes over 160bpm, stop under 130bpm Foam roller and mobility with 12k kettlebell
Work Bench Press - 3 x 45, 80, 95; 10 x 105lbs One Arm Rows - 5 x 8 x 24k KB Clean and Press - 5 x 9 x 16k's
Notes Heart rate is getting up to 171bpm during my warm up, at level 14 on the elliptical. I will hold my warm ups here for awhile, until I have trouble staying over 160bpm.
Bench was easy. I am limiting progress here for the sake of letting my shoulders adjust. They seem to be going along with it.
Clean and presses were near the limits of my work capacity. Given the upcoming grip contest, I made a point to catch each rep in my fingers. The forearm pump was severe. I think this will help me on the 100lb plate hold for time, as well as the wrist developer event. I am not willing to buy either piece of equipment to practice, so this is a decent alternative.
Warm Up Elliptical - 5 minutes over 160bpm, stop under 130bpm Foam roller and mobility with 12k kettlebell
Work Deadlift - 3 x 45, 132, 185, 210; 6 x 242 Overhead Squats - 5 x BW, Hollow bar; 5 x 5 x 20k; 5 x 50lbs, 55lbs Ab Wheel - 5 x 5 x Partial Reps with BW Lots of thin pinch
Notes My entire day was planned for a nap this afternoon, so I could rest enough to complete my workout. I have been too busy during the last two weeks. Life gets easier as of tonight though.
The workout actually went really well. This was one of the good ones. I credit my extra sleep. Overhead squats felt much, much better today. Something clicked on the second set with the barbell, so I even tried a few sets with added weight. I could have done more, but the 10lb increase is a 20% jump in weight, so I decided to stop.
I did thin pinch, since I committed to the grip contest at the end of April. I'll be able to finish this cycle of 5 3 1, then fit three more in leading up to it. Keeping that schedule relies upon not skipping workouts, but I think I can handle it. The main reason for doing the grip contest is to see everyone again, but it will help keep me lifting as well.
