I was going to add an exclamation point to the title, but I’m not actually that enthusiastic about it. I can feel just good about it, not great. Also, I had to get all my training done, in and out the door, in two hours tonight which is a rush for me. I know, everyone on the internet only train for an hour to optimize hormone levels but it is what it is.
bench press: worked up to 320 x 3 x 3 This setup felt weird but I got my required number of reps so I’m okay with it.
floor press: 135xsome, 185 x 3 x 12 I don’t really like floor press. It’s a weak movement for me, it doesn’t feel right and it seems to bother my wrists, especially with a fat bar. I used a regular Texas power bar for these tonight.
pullup: bw x 3 x 12 Kept these simple. I supersetted them in with my floor press and squat warmups.
close grip Conor press against double mini bands: quarter per side x 15 reps
safety bar squat to just above parallel box: worked up to 330×3,3,12 I think this was a PR with the safety bar. I don’t know if it’s because my waist is back up or what but since my hip has been healed up my squatting has felt much stronger.
Just a reminder: I almost always warm up with an empty bar, if even for a few reps. It’s always better to be more cautious in your warmup if in doubt. This doesn’t mean you need to take a bazillion sets and reps, in fact I would advise the opposite. I would reccomend keeping the reps low and adding sets. In fact, I notice we often warm up with 1-3 reps so a warmup to 315 on the bench would typically look like this:
45×5, 95×3, 135×1, 185×1, 225×1, 275×1, 295×1, 315×5
This accomplishes several things. It maintains the same movement you want to use for your heavy weights, it doesn’t tire you out, it lets you feel heavier weights in a progressive fashion, and it gives you an opportunity to add in “speed work” if you make sure and do your warmups as explosively as possible.
My conditioning work after the break.
ran my slowest outdoor mile ever this morning, I’m not even going to post the time but it was terrible.
Did a pseudo-fartlek workout running a lap on the track and then random calisthenics. My laps were right above a 6:30 mile pace. I covered a mile in total but only three laps at a decent pace.