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.
