Day: December 31, 2015

Jason had the bright idea to try “Linda” today. Not sure why I agreed. I guess I’ve been on a benchmark kick lately and figured it was the final workout of the year. Made sure to load up on carbs last night, get to bed early, and even set my alarm so I’d get up and eat some oatmeal this morning before getting to the gym at 9.

Warm-up

• Crossover Symmetry Activation
• 10 GHD Heel Drives
• Bench Press
  • 5×45#
  • 5×115
  • 3×165
  • 3×195
• Squat Clean
  • 5×45#
  • 3×95
  • 3×135
  • 3×145
• Deadlift
  • 5×45#
  • 3×155
  • 3×265
  • 3×295

I wasn’t planning on doing cleans touch-n-go but something in my head got me doing them that way in the warm-up. Definitely put on the belt for the 295# deadlift and kept it on through the workout, usually loosening it during bench press so I could breath better.

“Linda”

10-9-8-7-6-5-4-3-2-1

• Deadlift @ 1.5x bodyweight (315#)
• Bench press @ 1x bodyweight (210#)
• Clean (squat) @ 0.75x bodyweight (157.5#)

I started out 4-3-3 for the deadlift and bench press, then did combinations of as many threes and twos until the single at the end. I grabbed the bar for the cleans and did 3 tng to start then 7 singles. After that I didn’t do a single until the final rep. All threes and twos there though I did the set of 4 unbroken. With having to rest so much between bench press sets I had the lungs to string the cleans together. I’m not sure it was really any faster than singles because I’d take a nice little break between sets. There is a lot of resting in this workout. Finished in 31:42. I’m not looking forward to how my body is going to feel for the next few days.

The alternative name “Three Bars of Death” is much more fitting for this benchmark.

As long as that took, I think it took longer to get everything set, warm-up, and then clean-up took forever. Happy New Year!