Weird. Didn’t want to do the morning workout , but now I want to go work out again. Looking forward to tomorrow morning.
Standing Axle Press
Hammer DB Curls
Presses and pullups killed off everything else, had to drop weight. Fat bar pullups are hard with tiny hands.
Martins Licis is a goof.
Red Queen is an interesting scientific handle.
Please explain your new log title.
I thought it had something to do with Game of Thrones, but then google told me what’s what. Why relay race, and not just a race?
The race is never finished and most of the runners never get to run.
295 3x3 (PR +1 set)
Roman Chair Leg lifts
Flex DorsiFlexor row machine
Had to get it in tonight because the Chiropraccupuntcurist might not let me do it tomorrow after the needle session.
CLose Grip Bench(slingshot)
60 15, 12, 15
Average band pullaparts
1 DB farmers walk
75 3 rounds r/l
Is the slingshot helping make you stronger?
I’ve thought about one for sometime.
Definitely. CG with 195 was difficult before. Now, without the slingshot, I’m moving the bar fast and making the plates rattle at the lockout.
Can you rack and unrack solo?
Yup. No problem. Bench has adjustable uprights though, so that might make a difference for some.
Looking good Tony. I like to use the slingshot when my shoulders are achy. Really takes some stress off. I saw you were axle pressing. I tried that tonight. Definitely different than using an Olympic bar.
W/U 5 min
Squat (low bar)
315 3x3 (milestone reached)
Clean High Pull
Ab Wheel (knees)
Decided to do low bar squat which I haven’t done for years. Felt weird with the bar on the back delts, as I’ve gotten used to it being on the traps, but the weight felt more centered at the same time. Strange. Put rows first because upper body work doesn’t seem to interfere with lower body, but the reverse is not true. Peeled my right shin on the cleans. Bled a bit so I had to put a piece of paper towel on it to staunch it for the last three sets.
Seated DB Shoulder Press
(Rack opens up)
155 5x3 (PR)
10, 5+5, 5+5, 5 fuck it.
Close Grip Bench (No slingshot)
Seated DB Cleans
Gotta get the head through the window asap on the presses. I’m being too cautious at the start of the press. I started ramming the 135 up as fast as I could and it actually felt more stable.
Land Mine Row
1 plate x 15
2 plates x 10
3 plates x 8
4 plates 3x6
3 plates + 25 x10
Half the stack 3x8
numbers were too small to read without me specs.
Low back and hamstrings be toasty.
9 reps of 405 is cranking
Getting closer to a 450 single
W/U 5 min
Seated Pin Press (forehead)
Close Grip BP (slingshot)
225 4x4 (PR)
Ab wheel Rollouts
CGBP on skinny bench with too-low uprights. Unracking with SS was tricky and didn’t have the same shoulder support as the good bench. Got it done anyway.
I can’t rotate through exercises on a split in the same manner I did for full body training. The time between bouts of the same exercise is too long. Gotta focus a bit more and target knocking down one goal or two at a time.
Sequence change; 2 on, one off, one on, one off, one on, one off. That seems to allow adequate recovery from accumulated fatigue.
Also, pull-ups don’t seem to affect rows, but rows sure as hell negatively affect pull-ups.