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.
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.
