Did seem to feel a bit tighter when I woke and through the morning. Maybe from the air squats? Went to the chiro at 5:15 and then to the gym. Planned to modify and substitute a lot and I needed to with what was programmed.
Strength
Bench Press
- 10×45#
- 10×95
- 8×135
- 4x8x165
- 3x12x140
Close Grip Bench Press
- 3x12x120#
Class was doing OHS so I was happy to be able to bench. Should have bumped up the 4×8 too, but increased 5# on both 3x12s with no problem.
Conditioning
5 Rounds
- 10 Ball Slams (15#)
- 20 Walking Lunges
- 20 Knee Raises (rings)
The workout was ball slams, 10 deadlifts, and 10 T2B so I had to change a lot. Never stopped or had to break any sets but didn’t seem to work up much of a sweat on breathe too hard. Finished in 8:23.
Accessory
3 Sets
- 15 Triceps Push Downs (red band)
- 10/10 Prone Rows (50# DB)
I propped a bench up on a couple of short boxes and laid down on that.
Nick Momrik's Fitness Logs 