Warmup: front raises and side raises 2x15
Bench press
2x15 @ 45
95x10
2x3 @ 135
8x3 @ 185
speed OK, not as good as it was at 175.
Close grips
135x10
3x3@225 had more in me
Pulldown
100x12
150x12
3x8 @ 180
Face pull
3x9 @ 100
Band pressdown (single arm)
3x8 @ light band
Ext rotation
2x8 @ mini band
Workout time: 3:40- 4:30
Notes in the log: work capacity dying off, cumulative effect of week, not just single workouts. Need to keep up work on it.
Overall, this cycle is good. I didn't do a couple of key things that I need to keep up, namely conditioning work (treadmill, cardio of some sort), and I didn't get any odd lifts in. I have to keep up the mobility work, too. I am pleased with the overall week, though. Next cycle, I'll get the treadmill/cardio work in, as well as some unconventional stuff, and make sure I do dynamic/mobility warmups for lower body, and keep on stretching. I need to do a better job with upper body stretching, as well.
A note on the resolutionist rush: I think I have a solution to the inevitable crowding of he gym that happens every January and lasts 4-6 weeks. I'm trying to change my sleeping/working schedule so I start my work day early (7AM), and get to the gym by 3:30 or so. That gets me out by 5:30 at the latest, and I miss the rush. It also gives me my evening back, which lets me spend more quality time at home, enjoying the finer things. We'll see how it goes tomorrow.
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2 comments:
Missing the resolutionist rush sounds good. Do you currently do any of your workouts at home?
No, not now, anyway. I live in the Fells Point section of Baltimore City, in a rowhouse (a townhouse). My house is 1600 square feet, and I don't have a basement. My wife has a treadmill and a bench and some wieghts set up in a third floor room, but nothing near what I'd need to effectively train at home.
I do occasionally get in an extra workout at home (stretching, band work, that sort of thing), but I don't do many of those workouts.
I like the gym atmosphere, and I think it's good for me to have to go somewhere to train. I also like to be around other lifters - even though I train alone, there are a number of powerlifters who train at my gym, so we can pick each others brains and help each other out.
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