Bring it Back

Pulled the bikes out on the back patio at 9:30.

Conditioning

30:00 Airdyne (AD2)

I haven’t been on the Airdyne in a long time and always tend to use the BikeErg now. Figured I’d change things up. Went 16.36km with 706 calories.

Chest

6 Sets

  • 20s Banded Ring Push-ups (red)
  • 40s Rest

I did 12 reps each time. This didn’t feel great on the outside of my arms, which were all rubbed up from the straps doing ring dips yesterday.

Bench Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 10×195
  • 8×205
  • 6×215
  • 4×225
  • 3×235
  • 2×245
  • 1×255 (fail)

Brought out this 10-8-6-4-3-2-1 bench workout I used to do with my buddy Tom over 15 years ago. The idea is to be near failure on every set. Glad I decided to drop down from my planned starting weight. I gave up mentally before even unracking the bar with 255. Too much negative self talk after being afraid at 245.

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It was bench day!

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Back

5 Sets – EMOM

  • MAX Weighted Strict Pull-ups (40# vest)

Went better than expected, but was really hard! I did 6-4-4-3-3.

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12/12 PVC Parallette Kroc Rows (53# KB)

3 Sets

  • 12 Lat Pulldowns (104#)
  • 12 Seated Bent Over Back Flies (30# DBs)

Used the new pulley system and made it work for today. So nice to have a real weight stack. Now it’s time to take it all back apart and make some more improvements.