Post by TM79 on May 8, 2017 22:36:51 GMT
Mesocycle 16. Week 7. Session 2.
Overhead Press
Work up to 3(4x135): 10x75, 8x95, 6x115, 4x125, 135, 135, 135
Hammer Grip Pull-ups (Supersetted with Overhead Press)
7 Sets for Max Reps: 12, 10, 8, 8, 8, 8, 8
Time: 17:20
Accessory Work
4 Rounds:
8 Arnold Press, 40 lb Dumbbells
12 One-Arm Dumbbell Rows (Each Arm), 40 lb Dumbbell
10 Barbell Curls, 65 lbs
12 Push-ups on the Barbell
10 Back Extensions holding a 25 lb Plate
Time: 14:20
Conditioning: Metcon
50-40-30-20-10 reps for time of:
Ground to Overheads, 25 lb Plate
Box Jumps, 20" Box
Post Time: 18:35
Comments: Well, the stress level has gone down a little at work, but longterm it looks like more responsibility on me to keep it from blowing up like this. That's certainly an extra burden that isn't needed. Anyway, let's throw some iron around...
OHP: Felt pretty strong on those. Got through them. I could barely get 1 rep at 135 a few months ago, so progress is being made.
HGPU's: The first set was wide grip pull-ups and my shoulder started hurting so I switched to Hammer Grip for the rest. I supersetted these with OHP too to try and prevent from getting a monster set of 20+ reps (ironic, I know). Just watching out for the shoulder.
Accessory: Not too bad. I'm not sure what I was thinking putting in one arm dumbbell rows with 40 lb dumbbells. Could've used a little more weight than that. Oh well. I just miss doing those.
Metcon: Something tells me this is going to suck really bad. Let's see how it goes...
My prediction was correct. I actually subbed the G2OH's for Wall Ball Shots and scaled the box jumps to 20" from 24". 150 reps is a lot of reps of bashing my knees into the floor every time I land so 20" is easier on them. Still plenty challenging though. Some of the nerighbors were on their evening walks and gave me some funny looks. Oh well, I guess I'm "that guy."
Just bench and a run left to do this week. I may try to get bench in tomorrow. If not, it will probably be Friday. I've had what I'm hoping isn't arthritis in my left foot (behind the big toe) and I'm hoping that it is from my one year old running shoes and hiking shoes that never seem to fit. Might have to get some new running shoes this week... Have a good night!
Overhead Press
Work up to 3(4x135): 10x75, 8x95, 6x115, 4x125, 135, 135, 135
Hammer Grip Pull-ups (Supersetted with Overhead Press)
7 Sets for Max Reps: 12, 10, 8, 8, 8, 8, 8
Time: 17:20
Accessory Work
4 Rounds:
8 Arnold Press, 40 lb Dumbbells
12 One-Arm Dumbbell Rows (Each Arm), 40 lb Dumbbell
10 Barbell Curls, 65 lbs
12 Push-ups on the Barbell
10 Back Extensions holding a 25 lb Plate
Time: 14:20
Conditioning: Metcon
50-40-30-20-10 reps for time of:
Ground to Overheads, 25 lb Plate
Box Jumps, 20" Box
Post Time: 18:35
Comments: Well, the stress level has gone down a little at work, but longterm it looks like more responsibility on me to keep it from blowing up like this. That's certainly an extra burden that isn't needed. Anyway, let's throw some iron around...
OHP: Felt pretty strong on those. Got through them. I could barely get 1 rep at 135 a few months ago, so progress is being made.
HGPU's: The first set was wide grip pull-ups and my shoulder started hurting so I switched to Hammer Grip for the rest. I supersetted these with OHP too to try and prevent from getting a monster set of 20+ reps (ironic, I know). Just watching out for the shoulder.
Accessory: Not too bad. I'm not sure what I was thinking putting in one arm dumbbell rows with 40 lb dumbbells. Could've used a little more weight than that. Oh well. I just miss doing those.
Metcon: Something tells me this is going to suck really bad. Let's see how it goes...
My prediction was correct. I actually subbed the G2OH's for Wall Ball Shots and scaled the box jumps to 20" from 24". 150 reps is a lot of reps of bashing my knees into the floor every time I land so 20" is easier on them. Still plenty challenging though. Some of the nerighbors were on their evening walks and gave me some funny looks. Oh well, I guess I'm "that guy."
Just bench and a run left to do this week. I may try to get bench in tomorrow. If not, it will probably be Friday. I've had what I'm hoping isn't arthritis in my left foot (behind the big toe) and I'm hoping that it is from my one year old running shoes and hiking shoes that never seem to fit. Might have to get some new running shoes this week... Have a good night!