Thursday, 10 March 2011

Chest and traps

Missed training yesterday because I had no energy following a nearly sleepless night due to Madi kicking and squirming. A good night's sleep last night seems to have helped.

Rack bench press (7 holes, small bench) 3, 3, 3, 3, 3
125, 135, 145, 150(1), 150(1)


50 x rack bench (same set up) @ 105
Time = 7:21 (PR @ 105 = 8:04; PR @ 100 = 7:04)

I took what felt like long rests during this routine so that I could string together a decent number of reps between breaks. I started with 11 consecutive reps, followed by 5s and 4s until I got to 40 reps, then did doubles and singles with short breaks. I didn't check my watch until the end because I didn't want to panic and try to do a lift too soon, thus causing me to fail and waste energy. That strategy seemed to work well.


Max reps chin-ups @ 25lb
8, 5, 5, 4


For time:
10-9-8-7-6-5-4-3-2-1 reps of kipping pull-ups; 8 inverted rows between each set

Time = 13:29

In the first round I did 8 pull-ups, then the remaining 2 after a very short rest. I only failed once while doing the pull-ups - the last rep of the 6 rep round. The rows got tiring very quickly and none of the rounds were unbroken. For the first 3 rounds I did 5 and 5; after that it was pretty much all doubles until the last round, which were mostly singles. Despite all that, I was able to move pretty quickly, thus a decent score.


Max b/w dips:
10, 7, 5


Felt good and full of energy today, probably because of such a restful night's sleep.


Paul French said...

Wicked time on your pullup routine, that beats me if I recall, very nice work. Taking that day off yesterday must have really paid off.

Common Sense Design said...

Thanks! Yeah, I was pleased with that score. I definitely felt refreshed when I started training this morning. I was out cold for nearly 8 hours last night, which is rare for me. The pull-up routine was certainly challenging - hence the number of rest breaks I had to take - but I was still surprised how energized and fresh I felt while I was doing it. I think the most important thing was that my mind was in the right place today.

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