Awesome day! I had reps to spare in that top set of deads, but protocol was to work up to a set of 2, so I left it there—but it’s always nice to know there are another few good reps in the tank.
Didn’t leave anything to spare in the rest of it, though, and I’ve got the pump to prove it!
Feeling slow this morning—it’s been awhile since I’ve done one of these early morning workouts—but I moved okay considering: 11.8+ km and 227+ calories.
My son made the school’s tournament team again this year, so we’re out for his games all day. Hopefully it’ll be late before we return, as that means his team will have done well, but one way or the other:
3 rounds of:
Leg ext - 90 lbs - 10
Leg curl - 75 lbs - 10
KB swing - 32 kg - 15
Assault bike - 50 calories
Done.
Long arse day, but well worth it: My son’s team finished 1-1-1 after the morning round robin games among the “Pod A” teams, ended up with the #3 seed overall for the afternoon single-elimination bracket, bumped off the #1 seed in the semi-finals round, but lost to the #2 seed in the finals.
My son had a productive day, overall, and I’m super-proud of how he played: Our team has some real 11-12 year old drama queens running around—worse than NFL wide receivers, if you ask me—but, thankfully, he’s not one of them. He just shows up, does his work, and pretty much owns it when it doesn’t go his way.
Anyway, his season ended well. He worked for it, so I’m happy for him!
I don’t have kids but go to my nephew’s games often and remember this from my younger days. It’s always reflective of the parents and never surprising once you meet who the parents are. Means you’re raising him right!!
Fasted, but well fed: Anticipating a long day, we packed a ton of (decent) food yesterday, and I’ll admit—there was a fair amount of downtime and my wife’s sliders are hard to resist! And, we celebrated with my son’s favorite dinner (angel hair and meatsauce) when we got home, so I had calories to spare coming into this morning’s work.
Hoping I put it to good use, though: 12.25+ km and 252+ calories in 20 minutes, which is a new best for these long-ish Assault bike rides.
We’re off to the pool for the rest of the day for my daughter’s swim meet—won’t be anywhere nearly as long as yesterday, but it’ll be more sitting and cheering. May try to knock out today’s daily work before we hit the road. Guess we’ll have to see how the next hour or two plays out…
3 rounds of:
Leg ext - 90 lbs - 12
Leg curl - 75 lbs - 12
KB swing - 32 kg - 20
Assault bike - 53 calories
Change in plans, no swim meet. We all hit the hot tub in the snow for awhile, then I knocked this out. Nothing left for today but to enjoy the time at home!
I had a sixth grade student a decade ago. Imagine being 12 and being told you were headed to the NFL. Now, think of having the next Tom Brady in your class and his parents allowing is spoiled behavior. They moved a town over, never heard of him since. Not even in the NFL.
Pretty happy with today. Front squats were miserable of course, but 175 is up 20 lbs over the work sets from Block 1. The RDLs were murderous, too, but also up 20 lbs (I think) from previously. Never done sumo squats with a barbell before, I think I like them: I get low and pause at the bottom, which exposes some weakness in my adductors on the way up—and that gives me something to work on!
EMOM, 15 minutes
BTN press - 65 lbs - 8
Air squats - remaining time
3 rounds of:
a) HLR - 8
b) Alternating shoulder tap plank - 30
c) Ab wheel (knees) - 8
d) Seated calf raise - 190 lbs - 10
Fasted.
Late start today, but it went well once I got there. Shoulders are pumped and toasty now, but 65 lbs hit the sweet spot. First time on that ab wheel in quite awhile, happy to find it was easy from my knees. Trying not to get ahead of myself with that, but I’ll probably re-introduce the ramped version sooner rather than later.
How wide are you gripping the bar for the BTN presses? I been doing pinkies on ring, which is going pretty well, and I think translates better to my standing press, but I’ve also done the wide grip “klokov” presses and found they had a pretty unique stimulus
That was supposed to be 4x6 in straight sets on the CGBP, but I came out way too aggressive. Still working on getting the right feeling in the JC band press, but I think I did better with it today: Far more pec, far less triceps, and that’s what I want.
