Mental Notes: Feeling pretty down today and had a hard time motivating myself to get up and go to the gym. Bummed about not communicating well with coach over the weekend and also disappointed to hear from the realtor that it's probably going to cost $11k in fees to sell my house. Then Dulce didn't show up again. However, after the workout I did feel a bit better...
Did a mashup of the lifting from 7/22 and 7/24 on the blog:
A. Close Grip Bench Press @ 30X0; 4-5 x 3; rest 3 min
B. Speed DL - 60% 1RM; 8 sets of 2 @ 12X1; rest 45 sec
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B. mixed grip chin ups @ 22X0; 2-3 x 4; rest 2 min
C. farmers carry - heavy for 50 m - break as needed; rest 2 min x 3
D1. static ring hold - long neck, hands slight turn out with knee tuck; amsap (-5) x 5; rest 30 sec
D2. ghd sit ups x 15; rest 30 sec x 5
A. #95/#100/#105
B. Started with #165 but bumped up to #175. My PR on deadlift is #305 but when I recently retested my 1RM I only pulled #275. I may have had a bad day, so I'm thinking my current max is somewhere between the two. #165 certainly did not feel like it was right.
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B. #5(3)/#10(3)/#15(3)/#20(2) <-- should have started with more weight but wasn't thinking straight this morning and underestimated myself
C. 2poods ~ 1min, #75 dumbbells - just under 2 mins, #75 dumbbells - 1:15. I had a really hard time gripping the dumbbells the first go around and had to put them down several times. On the third round I figured out how to sort of reverse hook grip (thumb on top of my fingertips) and hold it more easily. I did the last set in 3 goes, 25m/12.5m/12.5m. Tough!
D1. 1:15/:45
D2. UB/UBGot kicked out after two sets of D...I'm going to have to be a better judge of when morning open gym hour isn't enough time and start doing what I can at home.
General Workout Notes: I think I'm feeling more comfortable with the SHE programming, and may be be ready to jump back in time with the blog. I'm considering following one day behind, with Tuesdays and Saturdays off. I think this might also help me avoid some of the more crowded open gym times (tues morning at least. Wed and Thurs evenings are also crowded). After my vacation Aug 14th-22nd might be a good time to do this. I may be able to work out at home more often with this schedule as well, since I only work half days on Fridays (would be much easier to do Thursday's doubles then). I'll think about this over the next couple of weeks.
Next Competition: Here's the link to the next competition I'd like to sign up for. It's Oct 4-6. I intend on being pretty strict with my diet, sleep, etc. through Sept and Oct as I prepare for me PE test, but this might be a nice break from studying as I have a lot of friends going. Cost is $110 and I'd probably stay for the weekend in Charleston. http://www.thegaragegames.com/events/integritys-revenge-2/ This one is likely to fill up quickly so I should probably register in the next couple of days.
Forget about the 305# deadlift until you can reproduce it. I'm pretty sure the most I ever saw you pull was 295 with a rounded back, so 305# was a long time ago. I also wouldn't worry too much about it. You found a decent number to work with today, that was the mission.
ReplyDeletePullups seem to be getting stronger. Were you true on the tempo for the most part? Did the "X" get to be a real grinder?
Just consider all that is going to be happening in that time frame before making the final decision about the competition. Maybe selling the house - the PE test, this will only ever happen once, and you need to make prepping for it a major priority.
Does the big price tag(plus travel expenses) make sense with everything else that's going on?
Consider all this stuff thoroughly.
I will be in AZ from Sept 27 until Oct 4, so I wont really be able to help much with preparation in the days leading in.
I'm still confused on why it being a grinder is bad if I can keep up the rest of the tempo...? the last rep on the #15 set may have started to get 'grindy' but the rest felt quick.
ReplyDeleteI think I will enter as a team and travel cheaply with friends. This will be something I do for fun and stress release rather than be super serious. Destressing is as important for me as studying. I know if I stay home ill spend all weekend wishing I was there with all my friends instead of studying anyways.
have fun in AZ!