5/3/1 & Bodybuilding - c19w2d5
Thursday - 15 December 2022
Workout: Chest & triceps, 0520-0635 (75 minutes)
Indigo-3G - 0500
Surge - 0530-0631
Warm-up
Jumps only (no throws)
Begin: 0536; End: 0634; Duration: 56 minutes
Bench - 95x5, 125x5, 150x5 | 180x5, 205x5, 230x11 (rep PR)
Dip - 75 lbs - 10, 9 + 1, 7 + 2 + 1, 7 + 3
DB flye - 2x35 lbs - 12, 12, 12, 8 + 4
Band pushdown - red - 20, 20, 20, 20, 20
Push-up - 32 + 11 + 8, 26 + 9 + 7, 19 + 6 + 5, 14 + 5 + 5 (147 reps)
BFP - red - 30, 30, 30, 30, 30
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Have you ever ACTUALLY failed a push-up? Yeah, I thought so too. Until this morning…
I had @whang’s log title in my head all morning, and I managed to extend that top set for a new 5+ PR: 230x11 is “1 more rep” than last time out with 230, but the reps themselves were SO much better. The bar didn’t slow down until rep 10, and though 11 was tough, there was another one in there if I had wanted to fight. But I still had a lot of workout left at that point, so I left it there.
Warm-up sets in 4 minutes, main work in 7 minutes, follow-up supplemental in 10 minutes. Hit a wall on that 3rd set of dips, so I took a longer rest (close to 2 full minutes, I think) and managed to not do worse on the last set. Also added 1 rep on almost every mini-set of push-ups today for 147 total. And yeah, I actually hit failure—like real failure, not just technical failure—on a few of those… Total face plant. (Funny, not funny!)
Rest of it was tough by the end, but luckily all I’ve got left is easy conditioning, and that’ll follow later in the day as usual.
Edit: Forgot to mention that I skipped throws today because of the downpour outside. It’s been doing that pretty much all day, actually.