Tuesday, June 14, 2016

A

Bench Press - 5 x 5; rest 2min (build)

 

Result: 225 / 275 / 300 / 300 / 315

 

I think this is the same amount I hit last time. I'm never really concerned about the weight I hit on the conventional bench press. I try to keep my back as flat as possible to add a little more functionality to the movement. It's cool that I can still hit 315# for reps by not training bench at all, really. 

 

B

BB Pendlay Row - 5 x 5 ; rest 2min (build)

 

Result; 135 / 185 / 185 / 185 / 205

 

Focused more on control, less on volume of weight pulled. Wanted to isolate my low back as much as possible. I was correct in my assumption, yesterday, that my core and back was going to be a little spicy today. I did a good, long warmup for my low back and felt pretty good going into the strength stuff today.

 

C1

Strict Prone Grip Pull-up - 4 x AMRAP UB; rest 30sec

 

Result: 7 / 4 / 5 / 4

 

C2. Strict HSPU - 4 x AMRAP UB; rest 90sec

 

Result: 7 / 5 / 2 / 1

 

Worked with Shaun on these and tried to maintain as hollow body as possible and execute perfect strict HSPU mechanics as opposed to arching much. This was significantly more difficult than doing 'strict' pull-ups and HSPUs. I don't get much of an opportunity to work with someone who has been to the Powermonkey Fitness Camps so I tried to take a little advantage of it today with Shaun. 

+

Every 2min for 5 sets

12cals Row

10 Burpees over the erg (lateral)

 

Row - 1:45avg / 1:50avg / 2:02avg / 2:15avg / 2:10avg

Burpees - 10 / 10 / 8 / 6 / 6

 

Not going to lie, and it takes quite a bit for me to say this....I did not enjoy this portion of the workout. This hurt much more than it should have, however, I haven't really been able to row consistently lately and I've been sitting on my ass A LOT with all the travel I have been doing. Therefore, back was a little spicy during this.  

+

Every 2min for 5 sets

20cals AB

*goal on both is best average"

 

Watts: 460W avg / 480W avg / 440W avg / 480W avg / 517W avg

Time - 1:01 / :58 / 1:04 / :58 / :53

 

Afterward, I think I probably could have held a 550W+ avg per round. I think I was just a little too conservative during this. Next time I'll go after it with a little more urgency. Shaun did this afterward and he was able to hold 650W+ every round and actually finished at 900W+ on the last one...that really made me think twice about my level of effort.