Bench is Back, I Hope

Yesterday I walked 18 holes and it was nice to do a lot of moving with how sore I am from the lunges. My back was tight through a lot of the front nine in the chilly weather and it affected some swings for sure.

With my legs and ass super sore and my back being tight yesterday I’m delaying the rowing intervals until tomorrow. I think it’s been over a week since I did rowing intervals! The next rowing session is high power so it wouldn’t have been a great one to do before lifting anyways.

Year of the Engine – Speed/Threshold

30:00 Airdyne

Did 950 calories and 18.79 km, which is 20 cals and 0.19 km more than a month ago. Even though this is an all-time best for 30 minutes I’m wondering, based on heart rate, if I’m pushing hard enough. I was still in zones 2-3 the entire time, which is endurance. It was far from easy or a conversation pace though. Or maybe WHOOP’s estimate of my max heart rate is too high, causing all the zones to be wrong. For comparison, a few weeks ago in a 30 minute polarized workout with five sprints of seven seconds each, I went 18.13km and 889 calories. I’m not sure how much faster my legs can push though because they were already burning nearly the entire workout.


Bench Press

  • 2x8x45#
  • 8×135
  • 4×175
  • 2×205
  • 6x4x235
  • 2×250
  • 1×260
  • 1×265

I switched up my warm-up sets to limit fatigue. Same weight I used in week 2 of the last cycle, where my notes said I thought about decreasing the weight several times. Today the working sets weren’t an issue and I didn’t even ask Kevin to spot me on those. He did spot on the heavier sets and those felt good too. Hopefully this means the accessory work is helping!

Back Squat

  • 10×45#
  • 6×135
  • 10:00 EMOM
    • 3×155

Nothing crazy with my back still tight and legs being super sore. Speedy reps.