Post by TM79 on Apr 20, 2017 23:33:09 GMT
Mesocycle 16. Week 4 (Variations). Session 3.
Decline Bench
In 6-8 Sets, work up to some heavy triples - singles: 10x135, 5x165, 185, 205, 3x215, 225, 1x235, 245
One-Arm Landmine Rows (bar weighs an additional 25 lbs)
In 6-8 Sets, work up to some heavy triples - singles: 10x50, 5x60, 70, 80, 3x90, 100, 2x110, 2x120 (PR 1-2RM), 1x130 (PR 1RM)
Time: 35:00
Accessory Work
4 Rounds:
8 Overhead Press, 95 lbs
10 Inverted Barbell Rows (Regular Grip)
12 Reverse Hypers
Time: 6:45
Conditioning: Metcon
For Time:
50 Ground to Overheads, 25 lb Plate
25 Push Press, 135 lbs
50 Ground to Overheads, 25 lb Plate
Time: 11:35
Comments: Still plenty tired from yesterday, but going to go for it anyway.
Decline Bench: Pretty good sets. It still feels weird not having your legs locked in. I stopped at 245 as that was feeling pretty heavy and I wasn't setup to spot myself. Finally shot a video of my makeshift setup.
Landmines: I finally thought to use the fish scale to weigh the bar and found it to be roughly 25 lbs. Previously, I lost my grip after 110 lbs, which was my current 1-2RM. I had the thought to use some old leather belts as straps and solved the grip problem. Went ahead and beat my 1RM twice more and ended up finishing at 1 rep for 130 lbs (155 with bar weight). Very happy with that.
Accessory: Nice and challenging. I used the same barbell for both OHP and Inverted Rows so I had to hang clean it up to my chest to start OHP.
Metcon: This was a crossfit metcon that I subbed in G2OHs for 20 lb ball cleans. I also scaled the Push Press to 135 from 155. Those took most of the time and were broken into mostly sets of 3. Drenched in sweat now as it is about 85 in here and humid. Just around the corner from the real heat.
Well, just a run left to do and that will be either tomorrow evening or Saturday morning. Hope you all have a good night!
Decline Bench
In 6-8 Sets, work up to some heavy triples - singles: 10x135, 5x165, 185, 205, 3x215, 225, 1x235, 245
One-Arm Landmine Rows (bar weighs an additional 25 lbs)
In 6-8 Sets, work up to some heavy triples - singles: 10x50, 5x60, 70, 80, 3x90, 100, 2x110, 2x120 (PR 1-2RM), 1x130 (PR 1RM)
Time: 35:00
Accessory Work
4 Rounds:
8 Overhead Press, 95 lbs
10 Inverted Barbell Rows (Regular Grip)
12 Reverse Hypers
Time: 6:45
Conditioning: Metcon
For Time:
50 Ground to Overheads, 25 lb Plate
25 Push Press, 135 lbs
50 Ground to Overheads, 25 lb Plate
Time: 11:35
Comments: Still plenty tired from yesterday, but going to go for it anyway.
Decline Bench: Pretty good sets. It still feels weird not having your legs locked in. I stopped at 245 as that was feeling pretty heavy and I wasn't setup to spot myself. Finally shot a video of my makeshift setup.
Landmines: I finally thought to use the fish scale to weigh the bar and found it to be roughly 25 lbs. Previously, I lost my grip after 110 lbs, which was my current 1-2RM. I had the thought to use some old leather belts as straps and solved the grip problem. Went ahead and beat my 1RM twice more and ended up finishing at 1 rep for 130 lbs (155 with bar weight). Very happy with that.
Accessory: Nice and challenging. I used the same barbell for both OHP and Inverted Rows so I had to hang clean it up to my chest to start OHP.
Metcon: This was a crossfit metcon that I subbed in G2OHs for 20 lb ball cleans. I also scaled the Push Press to 135 from 155. Those took most of the time and were broken into mostly sets of 3. Drenched in sweat now as it is about 85 in here and humid. Just around the corner from the real heat.
Well, just a run left to do and that will be either tomorrow evening or Saturday morning. Hope you all have a good night!