Forgot to hit publish on this yesterday, so it’s going live the morning after, but the post date is correct.
Monday night I started having issues with my sinuses and it hit me full on yesterday. Took the day off work since I couldn’t sit or stand for more than a few minutes without my nose and eyes watering like Niagara Falls. Was supposed to golf, but had to bail again. 🤒  I got out in the garage around 5:30.
Bench Press
- 10×45#
- 10×95
- 5×135
- 5×175
- 5×195
- 5×210
- 5x5x220
Used 215 last time. Not sure how long these 5# jumps are sustainable.
Shoulder Press
- 5×45#
- 5×95
- 5×115
- 5×130
- 3x5x140
Last time I did 2 sets at 135 and one at 140, plus adding in the extra warm-up set. These increases really aren’t sustainable on the shoulder press so I jumped up a bit in volume and increased the weight on 2 of the working sets.
Accessory
- 3×16 Alternating Incline DB Bench Press (50#)
- 3×15 Pallof Press (CS Red)
- 3×15 Tricep Extensions (40-45-50#)
- 3×15/15 Landmine Press (80#)
Performance Plus
4 Sets
- Bench HS Walk (3s hold at end of turn – video)
- 10 Straight arm pull-downs on low rig (feet on box – video)
Interesting.
Conditioning
10x
- 1:00 Ski Erg (90% of 500m PR pace)
- 1:00 Rest
Pace goal came out to about 1:45, which I was holding after the start, but that’s not enough to bring the average down low enough. I got progressively better and longer sprint starts. Splits in meters and average pace were…
- 282-1:46.3
- 283-1:46.0
- 284-1:45.6
- 284-1:45.6
- 285-1:45.2
- 285-1:45.2
- 286-1:44.8
- 287-1:44.5
- 289-1:43.8
- 293-1:42.3
Came out to a total of 2,858 meters and … 1:44.9! Made it. 😉
