Volume Day

My hands are sore from raking and my legs seem to be feeling those squat movements from yesterday. Out in the garage at 1pm.

I made some Farmer Carry handle straps this weekend. Super cheap and work great.

Bench Press

Moved inside the rack starting today to be safer with the straps that are in place.

  • 10×45#
  • 10×95
  • 8×135
  • 8×165
  • 4x8x180
  • 3x10x200
  • 3x10x165 (close grip)

I think it was during the second set of 8×180 that I thought there was no way I would get through the heavier tens. Did it though. Those close grip reps continue to be a challenge. Feels so different. This volume day is getting nuts even with some rep decreases.


  • 3×10 DB Tricep Rollback (30-30-35#)
  • 3×15 DB Side Raises (15#)
  • 3×15 DB Bentover Side Raises (15#)

Had clock running to keep resting on track. Finished at 58:35.

Such pump! Lotta reps!

Changed into some compression shorts, laced up the shoes, and headed out for a run on a beautiful day.


Did a loop I run quite often which is 2.57 miles. Did pretty well keeping it in the aerobic zone. Average heart rate turned out to be 138 and the zone alarms that were going off were triggered on 1-3 beats on the high side. Felt easy running at that pace, but it is quite slow. Took me 28:44 (RunKeeper).

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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