My legs needed a day off today. Did 20 minutes on the rower at a nice pace and went 4,395m. At each of my 5 minute splits I went faster and faster. Felt good.
Then went over to Kevin’s tonight for some strength work.
Shoulder Press
- 10 @ 65#
- 5 @ 95#
- 5 @ 105#
- 5 @ 115#
- 5 @ 135#
- 5 @ 140#
Both of the last two sets were higher than the 130# I did a few weeks ago. The reps at 140# were kind of ugly with some upper back in there to help out.
Weighted Chin-ups
- 3 @ 10#
- 3 @ 15#
- 3 @ 20#
- 3 @ 25#
- 3 @ 35#
These were so much easier than when I did 5×5 a couple of weeks ago and had to struggle for 15# on the last set. Quite a jump this time around.
Weighted Dips
- 1 @ 25#
- 1 @ 35#
- 1 @ 45#
- 1 @ 50#
- 1 @ 60#
- 1 @ 70#
Jumping up into support and then the negative portion of the dip are the hardest part. Pushing out of the bottom felt just fine and none were too difficult.
Weighted Push-ups
- 8 @ 45#
- 8 @ 55#
- 8 @ 60#
- 8 @ 70#
First set was easy, but not so easy after that. Also knocked out a set of 10 strict pull-ups, which is still my unbroken PR from this summer, so felt good to be able to do that many after so much work. Then did 4 strict chest to bar pull-ups on this fat bar thing where your hands are in close with the palms facing each other.
Nick Momrik's Fitness Logs 