Tues, 24 Jan 17
Block 9, Wave 3 - BP
Kettlebell "Weight Over Bar" Practice
4ea x 30
3ea x 44
I did these similar to how I do WOB throws, but since I was indoors, I didn't release the throws which limited the way I moved on the actual throw part of the movement. Also, I was pretty worried I was going to accidentally lose my grip and launch a KB up into the lights or at a wall or a person so I kept my work here to a minimum. Not sure if I'll be keeping these in or not.
Bench Press
10x45
8x95
5x135
3x185
1x225
5x255
3x290
3x325
I didn't use the elitefts bench that they have at Colosseum Gym today and it was a terrible mistake. As a result I was slip sliding all over the place this way and that and I had more of a press out of the J hooks instead of a pull out and without Big Earl to give me a lift off, it just generally felt like caca.
Pendlay Rows/Axle Floor Press
8x135/8x140
3x{10x215/10x220}
Dips/Seated Coach Hamer Curls
2x{15xBW/12ea x 45}
20xBW/12ea x 45
Dips felt like trash last week, but this week they were a piece of cake. This is the usual for me when I add an exercise back into my training that is a movement pattern I haven't trained in a while. The first time back to doing it is usually awful, but then the subsequent time I am usually back to much better strength, power, endurance, etc.
I skipped abs and low back today because I will be training again tomorrow morning due to changes to my work schedule this week - going in late on Wednesday (tomorrow), but then staying late Thursday (when I would usually train since it is a normally slightly shorter day). This is less than ideal, but I gotta be flexible to get my training in since schedule changes beyond my control occur just like during my normal semester.