Five More

Flew home from the conference yesterday and pulled in the drive after 11pm, so it was a rest day. Out in the garage around 4pm to start the 9th week of Hybrid Push Only.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×225
  • 3x5x230
  • 3x10x210
  • 3x12x165 (wide grip)

Thankfully this is the last week of these fucking “drop set” 10s!! There was only wide grip bench one other time (3x10x165 about a month and a half ago) in the program and I don’t remember the sets being as horrible as these were. I had such an upper body pump after all these sets. Last time I did all 4 working sets at 220, so today was a 5# increase on one set and 10# on the other 3 sets. I added in the extra 215# warm-up set because I didn’t want to take a really big jump to get where I needed to be.

Accessories

  • 3×10 DB Skull Crushers (20-25-30#)
  • 3×10 DB Side Raises (20-20-25#)
  • 3×10 DB Bent Over Side Raises (20-20-25#)

Conditioning

  • 10:00 AirDyne
  • Rest ~5-10:00
  • 5:00 AirDyne

My plan was to go 15 minutes straight but after about 2 minutes I decided to go for 10. Then after resting I convinced myself I needed to get back on for another 5 minutes. Didn’t time the rest but I think it was closer to 10 minutes than it was to 5.

I did 345 calories (4.05 miles), which is only 12 calories shy of my best. My goal for the 5 minutes was to get 180 plus and I did with 182 (2.07 miles). Went for a 700m walk around the block to cool down but keep my legs moving.

Forced

Had to take a forced rest day yesterday after waking up with a headache that was giving me blurred vision and nausea. I went back to bed until 2:30! Got up and was able to work the rest of the day. Meant I had to skip out on golfing today, though it was quite chilly with rain on the way. Out in the garage at 4pm.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 8×165
  • 4x8x185
  • 3x12x195
  • 3x10x165 (Wide Grip)

I hate this fucking day in the program. Took 39 minutes to get through those sets!

Accessory

  • 3×15 Skull Crushers (45-55-65#)
  • 3×15 DB Side Raises (15#)
  • 3×15 DB Bent-over Side Raises (15#)

Used a barbell for the skull crushers. I felt a lot more fatigued after the benching today, which made the raises harder than they have been.

Performance Plus

3 Sets

  • 30s Double DB Overhead Hold (50# DBs)
  • 10 Scap Pull-ups
  • 30s Rest

The double dumbbell overhead was the hardest part of the day and I didn’t even do it walking like it was supposed to. I took a few steps and nearly fell over. The fifties were too heavy for this, but after making it through the first round I didn’t want to bitch out.

The scap pull-ups were actually supposed to be paired up with 20 ring dips for 3 sets, but I moved things around.

Conditioning

  • 30-20-10 Ring Dips
  • 30-20-10 GHD Sit-ups
  • 30-20-10 Pistols 60-40-20 Air Squats

I figured the ring dips would be trouble and planned to start with sets of 5 and quickly switch to 2 or 3s if needed. I was able to continue sets of 5 the whole way. GHD sit-ups were harder than they should have been. I struggled through 12 of the ugliest pistols I’ve done in years. My left quad was not having it today. I probably should have warmed up my lower body some. After 12 pistols, a lot of falling over, and too much wasted time, I changed the workout to double reps of air squats. So I finished the first round with 48 air squats to get to 60. Total time was 12:42.