10 Pounds Short

Walked a round of golf yesterday. The humidity has definitely stepped up a few notches this week.

Today is the big day! Bench Max!!

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 3×185
  • 2×215
  • 1×235
  • 1×255
  • 1×275
  • 1×285 (PR)
  • 1×290 (PR)

I decided to use some bigger jumps early in an attempt to be fresher later. Not sure if it was smart to throw away the warm-up sets I’ve pretty much been using every session for 4 months. When I got to 275 I felt like I came way too far down on my chest and had to grind out the rep. Then 285# was much better for the PR. 290 was a grinder, but I had to keep going. You’ll have to watch the video to see how I talked myself right out of 295 before I started.

Not the 300 I was hoping for, but I was able to add 15# to my previous best over the course of the program. I skipped the 3×10 drop sets and decided to do a push-up test.

100 HR Push-ups

My best is 5:04 from March of 2013!! I haven’t come close since according to my logs. My last attempts were 6:03 in October of 2015 and 7:25 a year ago. I started out with sets of 5s through about 45 when I started doing some doubles and triples. Then I did a whole bunch of quick singles in there somewhere. Tried to get back to doubles or triples, but resorted to singles again. Ended up at 5:18, which is the best I’ve done in a really long time. These get terrible so fast.

Accessory

  • 2×10 DB Bent-over Side Raises (35#)

Skipped the Tricep Rock-n-Rolls.

2 Minute Challenge

Bryan picked T2B, went first, and got 40. We both started with sets of 5 and I actually was able to get more of sets of them when I went. I, on the other hand, had to switch to singles like I always do when my T2B go, otherwise I would have had him. Came up one shy with 39! He now has a 2-1 series lead with the challenges.

Closing in on 300

That damn “Annie” DOMS is killing my abs. I’ve had twitches and cramps all day. Walked 18 holes yesterday. It was 93% humidity in the middle of the round when I checked. Took a lot out of me for the rest of the day.

Today Bryan came over to workout. I warmed up with 500m on the Ski Erg.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 3×165
  • 3×195
  • 2×215
  • 1×235
  • 1×255
  • 1×270
  • 1×280 (PR)

Was supposed to work up to an opening attempt as if I were doing a push-only powerlifting meet. Since I hit 275# (my previous 1RM) for a double on Sunday, I wanted to hit 280 today and have a good idea of what I might be capable of next week when going for a max. I don’t if I have much more than that I have in me!

Accessory

  • 2×10 DB Side Raises (25#)
  • 2×10 DB Bent-over Side Raises (30#)
  • 3×10/10 Bottoms-up KB Presses (30#)

There were pull-ups and rack chins programmed, but they are in tomorrow’s workout too (I actually swapped the order of the days), so no need to hit them 2 days in a row. I did add the KB presses though.

Conditioning

3 Rounds

  • 400m Run
  • 10 Hang Power Snatch (115#)

Meh. I did the snatches in 2×5 each set. I don’t feel comfortable cycling hang snatches from a high position with 115# so it took me a lot longer. Bryan smoked me by almost 90 seconds. I finished at 7:55.

2:00 Challenge

  • Ski Erg Calories

Since I was down 0-1 in the series I had to pick something I was 99% sure I’d win. Got 49 calories to Bryan’s 43 and tied up the series.

A 2 Minute Challenge

No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×225
  • 3×245
  • 3x3x255

That’s my 3RM, which was set about 3 months ago.

Shoulder Press

  • 10×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×150
  • 3×157.5
  • 3×162.5

Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though. 2.5 7.5# under my 3RM.

Accessory

  • 3 Sets
    • 15/15 Pallof Press (CS Blue)
    • 20 alt Incline DB Bench Press (50#)
  • 3 Sets
    • 3×10/10 Tricep Extensions (30#, single arm)
    • 3×10 Landmine Twists (45# bar + 40#)

The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.

2 Minute Challenge

  • 2:00 AMRAP – DU

I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.