The 10am show again, with Kevin today. Knee is improving. Going up the stairs without a problem, but still favoring it on the way down. Day by day.
Warm-up
3:00 Air Dyne
Strength
Bench Press
Used the slingshot for all sets after 95#, since it worked really well the last time. Chest is pretty sore from the DB bench the other day and 250 push-ups over the last 3 days.
- 10 x 45#
- 5 x 95#
- 5 x 135#
- 5 x 155#
- 5 x 165#
- 5 x 175#
- 5 x 180#
- 5 x 185#
- 5 x 190#
- 5 x 195#
- 5 x 200#
- 5 x 205#
- 5 x 210#
- 5 x 215#
- 5 x 220#
Tried to keep rest periods short, around 60s most of the time. That’s 20# more for 5 reps than just a few weeks ago, although last time I did do a whole bunch of sets of 8 up to 175#. But, shit, my 1RM unassisted is only 240#. Finally making bench progress!
Seated Sumo Deadlifts
Based on this video from Louie Simmons.
- 2 Seated Pulls
- 1 Seated Pull with a 2s pause and then explosively stand up
I did 95#, 135#, 2 sets with 185#, and 2 sets with 215#. Pretty weird movement.
Knocked out 3 sets of 10 back squats with the empty 45# bar. Felt pretty good.
WOD
3 Rounds
- 20 Air Dyne calories
- 15 C2B Pull-ups
- 30 Sit-ups
The AD was the easiest part! Finished in 10:47. C2B were 5-4-3-3 in the first round and then 5×3 the last 2 rounds. Need to figure out butterfly C2B before the 2014 Open.
Nick Momrik's Fitness Logs 