At least my legs haven't forsaken me. This was fast and solid.
Warm-ups up to 315
4 @ 340
3 @ 360
2 @ 380
X2
Tabata bodyweight squats - I don't go crazy with these cause I need to be fully functional for Jiu-Jitsu so i dial it back and do about 10 per interval. This time though I decided I would make them speed squats and get 10 done but as quickly as possible, then take the extra rest. Most rounds I was done in about 8 seconds.
This was awful. I've been shifting my weightlifting further a bit at a time as I've been preparing for the worlds in August but while I was expecting that, I didn't think it would make so much of difference that I would miss my numbers. My numbers are never based on the most I can possibly lift, they're based on the most I can lift quickly and cleanly. That way as a worst case scenario, the working sets are a bit grindy but at least they always get done. Not today, apparently.
Bench
Warmups up to 225
4 @ 250
3 @ 265
2 @ 280
4 @ 250
3 @ 265
1 @ 280
1 @ 280
1 @ 280
10 @ 200 close grip
On the very last set, what should have been an easy double and in fact WAS an easy double earlier in the workout became a mess. My first rep would feel nice and quick, then my second rep it felt like everything just shut off.
Kroc Rows - sets of 10 from 50 to 150
Wierd day. My wife and I did a valentines day movie marathon so I didn't get to the gym until 10 pm. I was a little worn out but for some reason my pre-workout seems to have a much more noticeable effect when I take it in the afternoon or evening than the morning so it kinda evened out.
6 @ 325
5 @ 340
4 @ 350
X2
Fast, strong, nothing of note to report
10 mins rowing - really just wanted to go home and eat but I figured i'd quickly get in some easy conditioning. Goal was to row for ten minutes while maintaining 225 average watts. Ended up going about 3000m.
First endurance bench day, felt good
Warm-ups up to 205
9 @ 220
7 @ 230
5 @ 240
X2
Tabata Push-Ups on Reebok core board - 21 in my first round, thought i could keep count but i didn't. Last round was 11, think that was my worst one.
Tabata Machine Rows - 15-20 per round with 50lbs, using wide handles and keeping elbows high
30 rear lateral raises very slow with 5s
Lock-Offs - 5 x slow chinup, hold for 10 seconds at top, slow down
Interesting day. I'm preparing for worlds in Brazil in August so i've added a lot more mat time and i'm adding a pure endurance day for each of the main lifts complete with tabata assistance. Same scheme except 9/7/5 without crossing over the 80% barrier where strength work takes place. That means I can safely take shorter rest breaks and keep my heart rate up. Didn't use knee wraps today at all either and that felt great.
9 @ 295
7 @ 305
5 @ 320
X2
Tabata Leg Press w/a plate each side - worst interval was 17, best was 24
Ab machine - 2 x 10 forward, 10 oblique right, 10 oblique left, 10 forward
7 @ 235
5 @ 250
3 @ 265
7 @ 235
5 @ 250
2 @ 265
3 @ 265
Yes, you read that right. My setup was awful when i did 265 the second time and i tried to salvage the set anyway. Didn't work and I missed the third rep. The weight wasn't the problem though so I rested a couple minutes and hit it again. Not a little bit annoying but whatever.
Tabata Shoulder Press w/bar - didn't keep track of my numbers for this, damn it.
Tabata Machine Rows - did 21-23 reps in every round. Need to go heavier next time, i think it was at 50lbs. Thought the volume and speed would make it difficult but it didn't.
Hindu Push-ups - 3 x 10
Gorilla Curls - 4 x 10
