Wednesday, bench day.
Been working on the house all day, from 8 to about 17. Got two brand new windows in, and replaced a whole load of rotten wood in the wall. It's coming along nicely now, and I'm very happy. Been trying to eat more since the days are quite active, so my energy levels won't fall again.
Workout today was great. I'm trying to add 5 minutes of HIIT activity to both warmup and .. "warm down" parts of my workout. Did some very heavy interval boxing on the boxing bag, then some work with the kettlebell. Also some general warm up stuff, skipping rope and some BW squats (10-15-20 or so, don't know).
Bench, 5/3/1 - 52.5kg, 60kg, 67.5kg x 14 - Felt alright, tried a closer grip than usual, and that worked out well. Was aiming for 16 reps on the last set, but had to chicken out at 14.
Bench, 5x10 - 60kg, 57.5kg, 55kg, 2x50kg - These were no big problem today, first set hurt the most, last two were very easy.
Kroc row, 2x20 - Since I'd been doing more or less strict dumbbell rows thinking they were krocs, I upped the weight to a 37.5kg dumbbell today. Completed the first set, had to give in at 18 reps on the second. Incredibly pumped feeling in my entire body after those 2.
Warmdown, more HIIT stuff, boxing and kettlebell and some jumping.
On an exercise philosophical level, I've been thinking about which of my training exercises I see most gain from in real life situations. It definitely feels like the deadlift is paying off, I'm in countless situations where I perform a similar movement. The press is also something I come across often. But, almost always, we're talking about a push press. When are you ever handing a bag of cement off to your buddy on top of a ledge, and thinking "oh, I'll use a strict movement to get this crap up there"? No, you grab the sack, deadlift it (or something halfway looking like a deadlift) up, and then you push press it up above your head. It's about efficiency, not muscle growth, hypertrophy or reps. I wonder if I should get the push press into my program somehow. Bench is an exercise I feel is pretty much useless in real life. When am I ever on my back needing to move something 60 centimeters above my torso? Seldom, I tell you. The squat is more useful, but still not much. Real life offers few situations where you need to squat down and push some weight that's on your back up. Another strong point for the deadlift is grip strength. Very useful, carrying anatomically moronic constructions all over the place.