7WP, TM Test - d5
Thursday - 04 August 2022
Workout: Deadlift & daily work, 0920-1055 (95 minutes)
Warm-up
Throws + jumps
Begin: 0947; End: 1042; Duration: 55 minutes
Deadlift - 155x5, 195x5, 235x5 | 270x5, 310x5, 350x5, 385x5 (rep PR)
Dip - 75 - 15, 10
Ab wheel - ramp (19) - 5, 5
HLR - 12, 8
Chin-up - BW - 15, 10
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
BPA - red - 10 high + 10 mid + 10 low
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Went in feeling crappy, came out feeling crappy, but left it all in the weight room this morning: I found a way to pull 385x5 for a new rep PR!
(Previous best was 385x1 as a joker during the Pervertor Anchor several cycles ago.)
Warm-up sets and assistance in 12 minutes, work sets and assistance in 31 minutes (!). Used straps for all of the work sets. Knew I had 385 for 5 once the first rep broke the floor. Which it almost didn’t, haha. But once I locked out that first one, I found my groove and I got 5 solid reps. Might’ve had 6 in me, but mission accomplished: I’ll be using 385 as my TM for Cycle 16.
The ab wheel wrecked me today: I only got 10 reps overall before the pain overtook me, and the extension on even those 10 wasn’t great. So rather than injure myself again, I switched to HLRs. Those were hard, too, but didn’t cause pain—not real pain like the ab wheel, anyway. Can’t let my body off the hook, so I’ll try those again tomorrow.
Felt kinda like I was sleep walking through the daily work at first, but then I cleaned it up and found some snap. Still not moving quickly, but moving deliberately, at least.
Decent morning overall. Now I get to spend the rest of the day eating… Recovering, I mean—I get to spend the rest of the day recovering!