Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1
5 sets x 5 reps x 285
320 x 5 (no rest), 225 x 7, 135 x 5 (slow with 10 second pause)
Robbie about killed me today. He told me he had a surprise after 5 x 5. Normally that means going down and cranking out a bunch of reps. Today he went up to 320 and said he wanted five more. I was already pretty gassed. The last two reps were a war.
Busy day today. My daughter has her homecoming dance. She just committed to Washington State this past week. We are really proud. My wife and I will be attending a football game at our university as well.
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1
5 sets x 5 reps x 290
295 x 3
Treadmill:
10 minutes / 74 calories
I was out of town last week for a conference, so I had a bench deload. Today I continued my 5 x 5. Robbie always has a “surprise” for me at the end. Normally it involves dropping the weight and doing high reps on something. Today the surprise was pretty easy, with a set of 295 for three.
It’s our college homecoming this weekend. My wife and I made the 60 mile drive last night for the alumni mixer. I didn’t get home until after midnight, so I was pleased with today’s 8:00 AM workout. We’ll head up for other festivities and the game later today.
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 405 x 2
Speed Sets:
3 sets x 3 reps x 300
Power Shrugs:
2 sets x 5 reps x 300
Leg Curls:
4 sets x 10 rep x 125
We made it home safe and sound. We spent some time with our son after the game, which was nice. He took a job a school working security and helping with sporting events. He’s getting some good experience, while getting an education.
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1
290 x 5
290 x 5
290 x 5
295 x 5
295 x 5
325 x 3
So Rob gave me another curveball today. Instead of my normal 5 x 5, he said there would be a surprise. My plan was 5 x 5 at 295. Instead he told me to do the above. I must say, it was a good surprise, and I really got stretched out.
On a personal note the head of my agency had a talk with me earlier this week. He asked what my plans were. I told him I was not looking to retire for another seven to ten years. He told me he is moving up his plans and he would like me to take over for him. He may place me in the deputy director’s position in the near future. It was pretty cool considering I have only been there 11 months and I would be skipping over some longtime executive leaders for this. We see…
I had to miss yesterday. My IA sergeant and I had to be at the office at 3:00 AM to fire an employee. My wife also signed us up to work the concession stand at my daughter’s school after work. It was a long day.