Boatguy's New and Final Log (Ongoing)

Training Training Logs
221

Spent all day Friday flying cross country.

11 May 2013
Saturday - Run, Miscellany
HRV - 89, Green

Run - 3 miles - 26:24 (8:48 average pace)
Heart Rate Average - 169 Peak - 184

Front Squat - 155 x 5, 5, 5, 5, 5;
A. Dip - BW x 10, 45 x 10, 90 x 8, BW x 20;
B. Screw Curl - 45 x 10, 50 x 8, 55 x 6;

Woke up early, and laid in bed trying to go back to sleep. Dozed in and out for a few hours. A couple times, I was lucid dreaming and woke up surprised I had drifted off. In the various dreams (can’t remember what they were specifically), I was always pissed cause I was up and doing stuff but had forgotten to do my HRV measure before getting out of bed. Then I would wake up later and realize I hadn’t gotten up yet.

Went for a run when I finally got up, did 3 miles and was not happy. Partially to blame on the elevation (4000’), but just haven’t been running like I should. Working out a new version of my conditioning plan, combining elements from several different programs - basically just trying to hit the various HR training zones without impacting my lifting.

Got some work done, then went to the gym to hit some minor lifts. Some time ago, I read an article about front squats - thought it was Pavel, but I can’t find it anywhere. Basically, it was two weeks of front squatting every day, 5 x 5. First day starting weight is supposed to be something like 50% 1RM (if I recall), and each consecutive day you add 5 pounds. After 14 days of this, you will have added 65 to your starting weight - not your 1RM, though that will supposedly go up as well. Kind of a grease the groove kind of thing, which my be why I keep trying to pin it on Pavel.

So anyway, I started that today. Got to the gym right at 1500, which is when they close on weekends. Luckily, I have chatted with the two chicks who were working, and they let me get some quick work in while they were cleaning and closing up. So I got the 5 x 5 front squats done, then went on to dips and curls. I was going to do more work for arms today, but my timing sucked. Lesson learned: lift before running, and know the operating hours for the gym.

222

Mother’s Day

12 May 2013
Sunday - Front Squat Experiment
HRV - 94, Yellow

Front Squat - 165 x 5, 5, 5, 5, 5;

First off, Happy Mother’s Day to any mothers who might follow this Log.

Got up and went to our compound on base here. I usually lift at the base gym, but since it doesn’t open until 10 and I have to be at work then, I used our compound gym. It’s tiny and outdoors (with shade at least), but it has a squat rack and some weights. Unfortunately, I was forced to jump 10 lbs instead of 5 due to our limited plate selection. Don’t have any 5s or 2.5s, so I went with what I had. Jumped straight to my working weight, so the first couple sets were more like a warmup, working the kinks out. Third set was nice and smooth, as were the rest. And that is all I did, just a sesh to get my 5 x 5 done.

Debating on whether to stay at 165 tomorrow to keep on track, or go ahead and jump to 170. Probably jump.

223

13 May 2013
Monday - Row, Bench, Front Squat Exp, Conditioning
HRV - 91, Green

1A. Seated Cable Row - 130 x 10, 140 x 8, 150 x 8, 8, 160 x 8, 8;
1B. Bench - 135 x 10, 185 x 8, 205 x 6, 225 x 5*, 240 x 5*, 255 x 6*, RP 195 x 12-4-2;
Front Squat - 135 x 10, 170 x 5, 5, 5, 5, 5;
2A. DB Row - 90 x 8, 8, 120 x 4, 4;
2B. Incline DB Bench - 55 x 8, 8, 70 x 4, 4;

Mod. Hurricane - 20W/40R @ 12mph x 3/60rest - 2 rnds, + 1 round @ 25W/35R
Heart Rate Average - 159 Peak - 175 Total Time: 11:00

Elbows Out Extensions - 30 x 10, 10, 10;

I actually got moving and hit the gym with more than enough time to do everything I wanted, then walk in to find a large group of the guys we are training already in there. The only flat bench was taken, and they were going to be there a while. Luckily, a minute or two after I asked them, a guy who was doing rack pulls finished up, so I threw a bench in the squat rack and got to work. Even as busy as they were, I still had no problem moving between the cable row station and the squat rack bench.

Managed to get over 5 on the top set of bench, but below what I got two weeks ago. Annoying, but no problem. Dropped weight for the rest-pause set, and then went a little long on the first part. Still got some on the second and third portion, but not too high. Never really done rest-pause training, so I guess this is just how it goes. Not sure if I should leave an extra rep in the tank on the first and second portions, or just go for it all the way through.

Front squats after benching, since I figured it would give me a little break before more chest work. And I was right. Was able to move the weight pretty good for the inclines, at least as well as two weeks ago (when I started this 3 week cycle and then was interrupted). Thought about doing a set of Kroc rows, but that would have pressed my time line a little.

Hopped on the treadmill and got the speed up to where I wanted it. That thing was HOWLING. I was getting looks from all over the gym (the few people who were left in there at that point). Ran through that quick little workout, and then hit a few sets of the Elbow Out Extensions before getting out of there. Pretty good training day, overall. Then I went out in the desert and drove UTVs all day and into the night. Long friggin day.

NOTE-- You may notice my entries are longer when I write them within a day or two of the actual training, versus catching up at the end of the week or something.

224

14 May 2013
Tuesday - Squat, Conditioning
HRV - 82, Yellow

Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 6, 330 x 5*, 350 x 5*, 375 x 8*, Drop Set - 285 x 13;
Front Squat - 135 x 10, 175 x 5, 5, 5, 5, 5;

Bike - HICT - 20:00
Heart Rate Average - 140 Peak - 149

Good training day, but I got interrupted a couple times by my phone (work stuff). Squats felt good, and front squats as well. Although, after lifting a much heavier weight and then switching to front squats at a light weight, of course they felt good.

Finished up with 20 minutes of HICT on the bike, and then got out of the gym. Doesn’t look like much on paper, but I felt like I got a good bit of work done.

225

15 May 2013
Wednesday - Front Squat (skipped conditioning)
HRV - 89, Green

Front Squat - 135 x 10, 185 x 5, 5, 5, 5, 5;
Planned on a run (or some type of LSD cardio) on Wednesday. But I woke up to go, and really wanted/needed the extra sleep. So I did. Did get the front squats done, but did them at the compound gym, which forced me to jump to 185 instead of 180, due to a lack of 5s and 2.5s.

16 May 2013
Thursday - Pullup, Military Press
HRV - 87, Green

A. Pullup - BW x 10, 30 x 8, 50 x 6, 75 x 5*, 80 x 5*, 85 x 5*, RP65 x 5-2-1;
B. Military Press - bar x 10, 10, 65 x 8, 95 x 6, 115 x 5*, 125 x 5*, 130 x 5*, RP100 x 9-3-2;

Treadmill - 1/2 mile repeats @ 10mph/4:00rest x 2
HR Average - 145 Peak - 177 1st - start @ 110/end @ 172 2nd - 96/177
PM
Front Squat - 135 x 10, 185 x 5, 5, 5, 5, 5;

Today was a real grinder of a workout. Got the prescribed reps, but didn’t get any farther on the top sets. Rest-Pause sets were decent, but I keep forgetting to leave an extra one in the tank on the first portion. I don’t know, I feel like if I do that, that might translate into a couple extra on the subsequent blocks.

Did a couple repeats on the treadmill, then headed to work. Forgot to do my front squats, so I hit the little gym in our compound. Stayed at 185 for the same reason I jumped to it the previous day.

226

17 May 2013
Friday - Deadlift, HICT
HRV - 87, Green

Deadlift - 135 x 10, 185 x 8, 225 x 6, 275 x 6, 300 x 5*, 320 x 5*, 340 x 8*, Drop260 x 10;
Front Squat - 135 x 10, 190 x 5, 5, 5, 5, 5;

HICT - Bike - 10:00 Heart Rate Average - 127 Peak - 136

Pounded through my deadlifts today, felt pretty decent actually. Funny, since we’re only here two weeks at a time, right about the time you start to adapt to the elevation, you get back on a plane for VA. Top set of deads felt solid, switched to mixed grip for this as usual. Also, tried my squat belt while deadlifting for the first time. Really didn’t care for it. The EFS belt is too stiff, and I felt like I wasn’t using proper technique because the belt was getting in the way. So we won’t do that again. Front squats were a little shaky after deads, even with the longer rest I took. After that, I did 10 minuted on the bike doing the HICT thing, more to keep the legs from getting sore than anything.

Later in the afternoon, I went and got a massage. Chick was okay, but I’ve definitely had better. She beat up my mid and upper back, but never touched my lats, and when she hit the arms it was more like she was just rubbing oil on them than actually massaging. But still, I feel better today than I would without it.

227

18 May 2013
Saturday - Front Squat, Arms, Conditioning
HRV - 89, Green

Front Squat - 135 x 10, 195 x 5, 5, 5, 5, 5;
1A. Dip - BW x 10, 45 x 10, 90 x 8, 8, 135 x 4, 4;
1B. Curl - Screw - 35 x 8, Incline - 35 x 8, 40 x 8, 50 x 4, 4;
2A. Cable Overhead Extension - 90 x 8, 100 x 8, 110 x 6, 90 x 8;
2B. Hanging Leg Raise - 12, 12, 12;

Elliptical - LSD - 60:00 - Level 15
Heart Rate Average - 135 Peak - 149

Hit the front squats as soon as I got in, then went into arms. Got some good work done there, plus a little abs. Then I hopped on the elliptical, turned on HBO GO on my phone, and watched the latest episode of Game of Thrones while I cranked away. I like to watch something while doing LSD-type stuff, it usually helps to numb the monotony. Today, I couldn’t stop looking at the timer. And it was a good episode, I just couldn’t get lost like I typically do. Whatever, still got in a good amount of cardio work. haven’t gone that long in a while.

228

20 May 2013
Monday - Row, Bench
HRV - 84, Yellow

A. Seated Cable Row - 130 x 10, 10, 145 x 8, 8, 160 x 8, 8;
B. Bench - 135 x 10, 185 x 8, 225 x 4, 240 x 3*, 255 x 3*, 270 x 5*, RP210 x 9 - 4 - 1;
Front Squat - 135 x 10, 185 x 8, 205 x 5, 5, 5, 5, 5;
Incline DB Bench - 55 x 8, 60 x 8, 75 x 4, 4;
Kroc Row - 90 x 20;

Had stuff to do, so I just got in, hit it, and got out. Felt good lifting, got some good work done. After running the first supersets, I hit front squats as a little break for the upper body then went back to inclines. Did those as consecutive sets, then a single set of Krocs per side and I was done.

229

21 May 2013
Tuesday - Squat
HRV - did not measure

Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 330 x 3*, 350 x 3*, 375 x 5*;
Front Squat - 135 x 10, 185 x 7, 210 x 5, 5, 5, 5, 5;

After a 24 hour+ day Monday into Tuesday, I didn’t even bother measuring my HRV. I knew it would probably be red, so I just skipped it. I got up at around 8 on Monday, hit the gym later in the morning, ran some errands, then we were on the range all night. Literally, all night. We started after it was completely dark, and the sun was coming up as we finished the last run. Went back to the compound, hashed out what to do the next couple days, and finally got to bed around 10AM. Had to be back at work at 4, so I got up at 2, hit squats and front squats, then went to work. Since the previous day ran longer than we expected, we cancelled today’s training as a safety precaution.

Squats felt pretty good, but due to the fatigue I knew I was experiencing, I used the belt on all of my work sets - just to be safe. Cranked through both movements, and got the flock out of there. Felt pretty good, for being on about 4 hours of sleep at that point. Little caffeine in the pre-workout shake helped a little, but I think it barely took the edge off.

230

22 May 2013
Wednesday - Conditioning
HRV - 85, Green

Front Squats - 135 x 10, 185 x 7, 215 x 5, 5, 5, 5, 5;
KB/Row - 50#KB x 10 per move/500m Row - Total Time - 19:14 Heart Rate Average - 156 Peak - 176
Swing - 0:43/Row - 1:54/Snatch - 1:07/Row - 1:55/Clean - 0:40/Row - 1:55/Snatch - 0:44/Row - 1:56/Swing - 0:44

Wanted to do some LSD-type cardio, but didn’t feel like running, and I didn’t want to get back on the elliptical. Hit the front squats for today, then ran through my KB/row complex I made up. Hit it a little faster, trying to shave some time from the last time I did it, and took off almost a minute.

231

24 May 20213
Friday - Pullup, Military Press, Deadlift
HRV - 93, Yellow

A. Pullup - BW x 10, 35 x 8, 60 x 5, 80 x 3*, 85 x 3*, 90 x 4*, RP70 x 5 - 2 - 1;
B. Military Press - bar x 10, 10, 65 x 8, 95 x 6, 125 x 3*, 130 x 3*, 140 x 3*, RP110 x 8 - 3 - 2;
Deadlift - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 320 x 3*, 340 x 3*, 360 x 6*;
A. Front Squat - 135 x 10, 185 x 7, 225 x 5, 5, 5, 5, 5;
B. Lateral Raise - 25 x 8, 8, 8, 8, 8;

Last day in Fallon, and had to be at the compound by 830. Got up early, since i knew I could sleep on the plane, and hit the gym to finish the week out. Did the typical pullup/military press supersets, including the rest-pause set at the end. Took a short breather, then hit deadlifts, cranking those out as quickly as I could. Then hit front squats, supersetting those with lateral raises just to get a little extra shoulder work in.

Took a little longer than I intended, and so was scrambling to make the 830 timeline. Got it done, and hopped on the plane home - ended up taking a couple short naps, but no real sleep.

232

27 May 2013
Monday - Row, Bench
HRV - 83, Yellow

A. DB Row - 60 x 10, 10, 70 x 8, 8, 80 x 8, 90 x 8;
B. Bench - 135 x 10, 155 x 8, 185 x 6, 225 x 5*, 255 x 3*, 285 x 2*, RP 225 x 6 - 3 - 1;
Incline DB Bench - 60 x 8, 8, 75 x 4, 4;
Kroc Row - 90 x 20;

Treadmill - Run - 10mph x 60W/60R - 5 reps Heart Rate Average - 161 Peak - 174

A. Hanging Leg Raise - 12, 12, 12, 12;
B. Band Pull Apart - 20, 20, 20;

Since I have decided to no longer pay for an additional gym membership, I have stopped going to Brute Strength. Thus, I spent today’s session at the Y. I know, I’ve complained about the Y before, but it’s Memorial Day, and I really didn’t want to drive all the way up to the base if I didn’t have to.

Wasn’t real happy with the bench I was using (a little low and kinda slick), but I actually felt pretty stable on it once I got to the higher weights. Pounded through the main lifts and accessories, then went upstairs to hit the treadmill. Since I know the treadmills don’t like the faster speeds, I set it at 10 and just did minute on/minute off a few times – no issues. Finished up, and realized I’ve been trying to remind myself to do abs, so I did a few sets of those plus some pull aparts.

233

28 May 2013
Tuesday - Squat
HRV - 87, Green

A. Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 6, 330 x 5*, 375 x 3*, 420 x 3*;
B. Box Jump - 38.5" x 3, 3, 39.5" x 3, 3, 3;
Front Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 315 x 2, 205 x 20;

30-yd Repeats - 5 reps/60R/5 reps No HR

Squatted at work today, felt alright. Used the belt only for the last set. 420 x 3 felt ridiculous, so I am going to leave my TM where it is for another cycle. I dropped the drop set a couple weeks ago on deads and squats. Going as heavy as I am, the extra set just seemed to increase the soreness in my back more than anything, so it was an easy decision. Supersetted box jumps as I do when I have a decent box set to use, stopping before the final set.

Hit front squats afterward. I finished my front squat experiment last Friday, but was waiting to write anything about it. Wanted to hit today’s front squat session and see how it went. Haven’t actually tested my 1RM in quite some time, so I can’t say exactly how much it improved. But I was having trouble staying upright at 275-295. 275 was heavy but solid, 315 was hard to stay upright coming out of the hole. So I added around 20 pounds I would guess. Dropped down for my burn out set of 20, and those were stupid slow. One side effect I noticed while in Fallon - I expected for my legs to feel sluggish all the time, but jumping on and off HUMVEEs repeatedly in the line of work, I actually felt a little more nimble than normal. Visually, I think I might have added a little meat to my quads, but nothing crazy and it’s really hard to say. I didn’t think to measure until I was about a week in, so that wouldn’t have helped any. Might do this again, but with measurements.

Wasn’t going to do any cardio, but walked out the door and saw the little turf field we have, and decided I needed to do something. So, I figured 10 sprints was decent. After I finished, I thought I should have done more. Next time I’ll add a few. Sucks only having a 35-yd turf field though (yeah, I know, first world problems). After starting at one end, you end up running off onto the concrete as you slow down. No biggy, but not so much fun in Five Fingers.

234

29 May 2013
Wednesday - Conditioning
HRV - 84, Green

Treadmill - Run - 20:00 (23:00 counting cool down)
Started at 3MPH for 2:00, then went 1:00 each at 4/5/6/7/8/9/10, dropped back down and went 1:00 each at 4/5/6/7/8, dropped again and 4/5/6/7/8/9, cool down 1:00 each at 4/3/3. Heart Rate Average - 150 Peak - 180ish (said 200, but I never saw it above 180s)
Brief Rest (longer than I intended)
KB/Rower - 53#KB x 10 each move/500m Row
Swing/Row - 1:55/Snatch/Row - 1:57/Swing/Row - 1:55/Snatch/Row - 1:54/Swing Total - 21:50

Meant to follow into the second workout pretty quickly, but that ended up getting stretched while I was setting stuff up. Hands were pretty sweaty following the run, so I tried chalking but that apparently only works when they are damp and not actually wet. Chalk literaly would not come off the block onto my hand. Then my heart rate monitor started reading 186, before I even started. Not sure if it was reading someone else’s or what, since I tracked mine manually at that point, and it was about 120. So I just used it as a timer for the second workout. Thus, I did not get the times for the individual movements like I normally do.

235

30 May 2013
Thursday - Pullup, Military Press
HRV - 84, Yellow (WTF?) (Got almost the identical score and HR reading, but it gave me a yellow. Not sure what to think of that)

1A. Pullup - BW x 5, 5, 10, 30 x 8, 50 x 6, 75 x 5*, 85 x 3*, 95 x 3*, RP 75 x 5 - 2 - 1;
1B. Military Press - bar x 10, 10, 65 x 8, 95 x 6, 115 x 5*, 130 x 3*, 145 x 1*, 115 x 6 - 2 - 1;
2A. NG Pullup - 12, 12, 10;
2B. Lateral Raise - 25 x 8, 8, 8;
3A. Reverse Crunch - 12#MB x 10, 10 12;
3B. Total Gym Scarecrow - position #10 x 12, 12, 12;
Reverse Curl - 70 x 8, 80 x 8, 8;

Back at the Y since I had the day off. Decent workout, but wasn’t real happy with the numbers I put on the board. Going to keep this TM the same as well for another cycle. No conditioning today. I was in the gym way longer than I intended to be (not sure exactly how long, but well over an hour).

236

31 May 2013
Friday - Deadlift
HRV - 88, Green

Deadlift - 135 x 10, 185 x 8, 225 x 6, 275 x 6, 300 x 5*, 340 x 3*, 380 x 3*;

And that was all I did today. Left a couple reps in the tank on the last set, because I have a game tonight and I didn’t want to be completely stiff. Should have done some suitcases or something, but nope. Got in and got out.

237

03 June 2013
Monday - Bench, Row
HRV - 89, Green

A. Meadows Row - 50 x 10, 60 x 8, 70 x 8, 80 x 8, 90 x 8, 8;
B. Bench - 135 x 10, 185 x 8, 205 x 6, 230 x 5*, 245 x 5*, 260 x 4*, RP 200 x 10 - 3 - 2;
Incline DB Bench - 60 x 8, 8, 70 x 4, 4;
Kroc Row - 95 x 20;
Elbow Out Extension - 30 x 8, 8, 10;
Band Pullapart - 20, 20;

Versa Climber - 30W/30R x 6 No HR

Was teaching a class in the morning, so I hit the gym around noon. Bench was the only weight I moved up from last cycle, and then I didn’t even get 5 on the heaviest set. Rest-Pause set went good though, was pretty happy with the first part of it at least. Squeezed out 10, then could barely move the bar on the subsequent sets.

Pushed through the accessory stuff, and then hit the versa climber for a few rounds of :30 on/:30 off.

238

04 June 2013
Tuesday - Squat, Front Squat
HRV - 84, Yellow

A. Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 6, 330 x 5*, 350 x 5*, 375 x 10*;
B. Box Jump - 37" x 3, 3, 3, 3, 3, 3;
Front Squat - 135 x 10, 185 x 7, 225 x 5*, 240 x 5*, 255 x 7*, Drop 195 x 12;

Not sure what the deal is, but my HRV has gotten so tight, if it goes up or down by more than 3-4, it gives me a yellow. Guess that shouldn’t bother me as much, but I don’t want it to go red.

Paid the day pass rate at Brute Strength because I needed to get a quick workout in before taking the wife to Richmond. Squats went good, supersetted with box jumps, as usual. Box was a little lower than the ones at the work gym, but still works. Went back to only using the belt on the heaviest set, which worked rather well.

Moved on to front squats after that. I rearranged my front squat routine (or lack thereof), using 531 percentages. Worked up through the weights, then hit the drop set. I normally get 20 reps on this, but I was smoked at 12. I might have been able to squeeze out a few more, but I really didn’t want to at that point.

239

05 June 2013
Wednesday - Conditioning
HRV - 84, Green

SNERTZ (Modified) - 60:00 total Heart Rate Average - 156 Peak - 177

Snertz is a field workout designed for ultimate frisbee players. Looked like a pretty tough workout, so I thought I’d give it a go. Took me a while to find a football field I could use (can’t use the school tracks/fields when the kids are out there during school - kept running into that). I am calling this ‘modified’, because I wrote it all down, then left that paper at home. So I re-wrote it from memory, and screwed a couple things up.

Starts off with a 1-mile warm up jog, I did this in about 8:40 with my heart rate staying in the mid-150s. After that, I changed into my cleats and got on the field. All of the rest is supposed to be done at max effort (unless otherwise stated), with minimal rest between repetitions (intended to replicate a game of ultimate). Anything in parentheses is what I was supposed to do (where I screwed up).

4 x 100-yard run @ 50% effort
4 x 40-yd carioca @ 50% (supposed to be 2x vice 4x)
4 x 40-yd side slide @ 50% (2x)
2 x 40-yd skips @ 50%
2 x 40-yd high knees @ 50%
(2 x 40-yd buttkickers @ 50% - totally forgot these)
(supposed to stretch, I forgot and just kept going)
2 x 40-yd lunge/twist (supposed to be after tuck jumps)
2 x 15 jumps/40-yd sprint combo (jump 15 times, then sprint 40, and repeat) (supposed to be 4x)
2 x 15 tuck jumps/40-yd sprint combo (4x)
(2 x 40-yd one leg hops <20-yd on R leg, 20-yd on L leg> - forgot these as well)
6 x 5-10-5 shuttle sprint - minimal rest (supposed to be 10x)
10 x 40-yd sprint (all-out, or as close to that as you can get at this point)
2 x 100-yd strides @ 50% (4x)
1/2 mi cool down jog (I added one round of stadium steps <3 up 3 down> before the jog, just because they were there)

Pretty good workout. Legs are tight and sore a little already (some of that is residual from yesterday’s session of course). Felt pretty good though. I plan on writing the proper workout down on a card, and keeping that in my gym bag to repeat periodically. The whole thing is supposed to be minimal rest, with specific ‘short rest’ periods built in - I just rested as needed, trying to keep them as short as possible.

240

06 June 2013
Thursday - Pullup, Military Press
HRV - 87, Green

1A. Pullup - BW x 5, 5, 10, 30 x 8, 50 x 6, 75 x 5*, 80 x 5*, 85 x 5*, RP 65 x 6 - 3 - 1;
1B. Military Press - bar x 10, 10 65 x 8, 95 x 6, 115 x 5*, 125 x 5*, 130 x 4*, RP 100 x 8 - 4 - 3;
2A. Neutral Grip Pullup - 12, 12, 10;
2B. Lateral Raise - 25 x 10, 10, 10;
3A. Reverse Crunch - 10#MB x 12, 12, 12;
3B. Band Pullapart - 30, 20, 20;
3C. Reverse Curl - 70 x 8, 8, 8;

Bike - HICT - 10:00 No Heart Rate

The wife had surgery (again) this morning, so I dropped her off and hit the local Y while I was waiting. This place was TINY. Luckily they weren’t very busy, and the majority of the people there were geriatrics so I had no issue getting the only pullup bar (that is typically only an issue because the pullup bar is between the cable stacks). Woke up feeling very tired, so I drank a cup of coffee on the way to dropping her off. The extra caffeine didn’t seem to help much. I couldn’t get 5 on the top set of mil press. Got to four, and stuck halfway up on number 5. Put the bar down, took a breath or two, then cleaned it back up and tried again. Same thing. So I dropped the weight down to do the rest-pause sets, which actually went pretty good.

Finished main lifts, then did some accessory stuff, followed by a trio of crunches, pullaparts, and reverse curls. Hit the spin bike to do some HICT (since my legs were still very tight and sore), but I got in there only 10 or so minutes before they were starting a class, so I only got about 10 in (wanted to do 15-20).

Decent days work, even though I didn’t get as much bike work in as I would have liked.