Push Press PR

On Thursday I golfed like usual. While out on the course Alex texted to ask if I wanted to play Warwick Hills on Friday. I got the go ahead to take the day off work at the last minute and had a lot of fun. A lot of people may not believe it, but 2 days of golfing out in the heat took a lot out of me. Was in bed early and slept in, but got out in the garage around 11:30 today.

Bench Press

• 10×45#
• 10×95
• 6×135
• 4×165
• 2×195
• 2×215
• 2×235
• 3x2x255

Bumped 10# over the last time. I set my 3RM with 255 a few months ago, so was happy to get all 3 sets. Felt like it got easier each set.

Push Press

• 10×45#
• 8×95
• 6×135
• 4×165
• 3×195
• 2×215
• 1×235
• 1×245
• 1×250 (PR)

The program called for three singles at 85%, which comes out to just under 210 pounds. In my notes planning out the day I already had decided to go 235 and then increase by feel. It was feeling good, so I went for the PR. Not sure what I’ll do for the next two weeks now that call for an increase of 5-10#. I’ll probably stay around 235-245 and then go for the big PR in the final week of the program.

Accessory

• 3×15 Pallof Press (CS Blue)
• 3×10 DB Side Raises (20#)
• 3×10 Bent-over DB Side Raises (20#)

That wraps up the 8th week. Three more and then a week dedicated to setting new maxes in the shoulder press, bench press, and push press.

Conditioning

• 1,000m Ski Erg
• 100 Lateral hops (over line)
• 100 H2H KBS (50#)
• 100 Lateral hops
• 1,000m Ski Erg

The plan was to do 100 double unders, but when I got to the rope I forgot that the rings were hanging in the way. I tried a couple reps and nailed a ring right off the bat. So I thought maybe I could go facing another wall next to my rack, but was a little worried about the car behind me. Two reps in, I caught the rope on the barbell rack and it snapped.

Quick thinking decided I would do lateral hops over a line and get on with it. I kept wanting to stop on the kettlebell swings, but went unbroken. My splits on the Ski Erg were 3:57.8 and 3:56.8. The computer said the time between was exactly 6:00, which is kind of crazy. Finished at 13:58 on the clock.

I’m flying out to Minneapolis/St. Paul tonight for a few days.