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Added BBB 5x5 @ 65% 1RM for squat and 5x10 @ 65% 1RM for bench. Also, added 5x10 barbell inclines for the first time in place of dumbbells. Since this was the first time doing the incline presses with barbells there was a little trial and error with weight, set-up and form. I definitely felt the combination of 3x5 and 3x10 bench with 3x10 incline presses. Hopefully, I will have the incline press dialed in over the next few weeks.
I'm also playing with the rest period for BBB. This week I went with 2 minutes and will probably go with 90 seconds unless the weight increase makes it difficult. Maybe I should have gone with 90 seconds for week 1 (65% 1RM), 2 minutes for week 2 (70% 1RM) and 3 minutes for week 3 (75% 1RM).
Strength: various # of goblet squats (up to 35#, that's new for me), some kb-holding lunges (20#)
20 min AMRAP (modified to be carpal tunnel friendly, other people did ring-row push-ups & rowing)
3 person team, rotate each station when complete
-.5 mile on AirDyne
-10 goblet squats (15#)
-20 lateral hops (over a 45# plate)
I think we did 4 rounds. I took forever on the bike. My quads got a lot of love today.
Squat: 340 x 5, 340 x 5, 325 x 5, 325 x 5
Bench: 245 x 2, 240 x 2, 235 x 3, 230 x 4, 225 x 4-205 x 2-185 x 3 (dropset on the final set)
Chin-ups: +75 x 6, +50 x 6, + 25 x 7, +0 x 5 in slow-mo (for OldSchhool)
I like to throw, squat and pull heavy things for fun.
We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999