Yesterday I walked 18 holes of golf in the morning and took the rest of the day off. Really needed it. In at 10am this morning to train with Kevin and Ellen.
Warm-up
Ran 450m and felt really good.
Strength
Doubling up on the 5/3/1. Going to try and squeeze 3 weeks into 2, since I’m heading out of town the next week and can use that as my deload.
5/3/1 Shoulder Press (cycle 1 week 1)
- 5 @ 60# (40% of training max – warm)
- 5 @ 75# (50% – warm)
- 3 @ 90# (60% – warm)
- 5 @ 95# (65%)
- 5 @ 110# (75%)
- 5+ @ 125# (85%)
I got 8 reps on the last set, which is kind of disappointing. It estimates my max at 158#, which is below my PR of 165#.
5/3/1 Back Squats (cycle 1 week 1)
- 5 @ 115# (40% of training max – warm)
- 5 @ 145# (50% – warm)
- 3 @ 175# (60% – warm)
- 5 @ 190# (65#)
- 5 @ 220# (75%)
- 5+ @ 250# (85%)
I was thinking about trying to hit it as Super Squats and go for 20 reps since I’d done 245# for 20 before I got sick. Went by feel though and cut it off at 12 reps because I could feel my form getting ugly. It estimates my max at 349#, which I think is high since I haven’t put 25# on my back squat in the last 6-8 weeks. Once you get past 8 or so reps, the max rep calculators seem to be off. Happy with the work though.
Accessory
4 Rounds NFT
- 10 Front Rack Lunges (135#)
- 5 Strict T2B
- 10 Pullovers (60# DB)
I did everything unbroken and went from one lunge right into the next one without putting my feet together. Our T2B weren’t exactly strict, but we weren’t kipping was the key point I guess.
WOD
4 Rounds
- 10 Push Presses (35# DBs)
- 90s Air Dyne
- 2:00 Rest
I sped through the push presses each round. My calories were 35-30-30-33. The AD6 is so much different (harder) than the AD2 I have. World’s of difference. There is no way I could do 300 FY on the AD6 and it was easy on the AD2.
Nick Momrik's Fitness Logs 