Rest assured that I have still been training, making a lot of progress on some things and backsliding on others.
I’ll list this week in reverse order from tonight back to Sunday:
bench press: wanted to do 295 x 3 x 5 but I got 4.5 on the first set so I got all huffy and mopy and upset and finally let Scoops convince me to do my three sets of five with 275. I got 5.5 or so on my last set.
I got 8 sets of 12 pullups with a couple pounds on my belt, weight adjusted to about 225.
One set of terrible dumbbell incline benching with 85’s for something like 8-10 reps.
Scoops press: worked up to 155 x 12.5
random pressdowns done with a loose style to keep the tension off my elbows
super front plank: bw x 1:15
4-ct flutter kick: one set of 80
tried to do my long run after hapkido practice, but I just couldn’t do it so I gave up and when home. First scheduled training session I’ve missed in weeks.
Thursday early PM: hapkido practice
Thursday AM: ran an interval, about 1.5 miles, 10.7 for a 1:20 and rest :40
straight bar box squat: worked up to 315 x 5,5,7
safety bar box squat: 170 x 3 x 20
one set of pistols to a bench and a plate on the floor, 15 reps per leg
175 air squats to a parallel box
Tuesday PM: ran three miles on the treadmill in 23:37
Tuesday afternoon: military press: 165 x 3 x 5
hammer strength curl machine: 65 x 5 x 10 superset with
dips: bw + 32.5 x 5 x 10
random pec deck
Tuesday AM: ran for 4 minutes at 9.5 mph and 1% grade on the treadmill, rested and repeated for 3:45 at the same speed and incline.
conventional deadlift: worked up to 445 x 5
pullups: bw + 50 x 10 x 5
Monday AM: did 60 minutes of cardio on the elliptical
Sunday AM: ran two miles in 14:15 and then went to a pizza buffet